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ShockBoxer
03-25-2006, 06:42 AM
Beast sold me on this article (http://www.t-nation.com/readTopic.do?id=811783) with his spring break pic thread. I'm through stumbling around haphazardly applying the good advice I've gotten here. I've come a LONG way based on that advice... close to 20% body fat loss all things considered... but I think I could do better with even more discipline, especially given my lackluster results under 20% bf so far.

Assuming I have a normal metabolism (only one way to find out)

Base Metabolic Rate estimate:

BMR = 66 + (13.7 x 160/2.2) + (5 x 164) - (6.8 x 30)
BMR = 1678

Basal Activity, Non-Lift Days:
BMR 1678 x 1.2 (Very light activity) = 2013

Basal Activity, Lift Days:
BMR 1678 x 1.6 (Moderate) = 2684.8

Body Type: Endomorph

Cut Target, non lift days: 1610
Cut Target, lift days: 2147

Bulk Target, non-lift days: 2214
Bulk Target, lift days: 2953

Protein Target: 1 - 1.5 x BW

Carb taret:
"Moderate" carb day: 1 - 1.5 x BW
Light carb day: 0.75 - 1.25 x BW
Training day: 1.25 - 1.75 x BW

Fat target:
Fill in the remainder. Don't have enough calories on an 'off day' to get 0.5 x lbm but I'll try and get close.

*The breakdown, cut:*

Lift or HIIT Day: 160 - 240 g protein, 200 - 280 g carb, 16 - 87 fat
Target: 180 protein (720), 200 carbs (800), 60 fat

Non-Lift Day:
Target: 180 protein (720), 120 carbs (480), 44 fat

Meal Schedule, training day:

Meal 1: Carbs + protein meal (30 g protein, 50 g carbs)
Meal 2 (10:00) Carbs, protein, and green veggies (30 p, 50 c)
Meal 3 (12:30): Protein, fat, and green veggies (30 p, 30 f)
Meal 4 (16:00): Protein, fat, and green veggies (30 p, 30 f)
Meal 5 (Post-workout, around 8:00): Protein and carb drink (30 p, 50 c)
Meal 6 (22:00): Carbs + protein meal (30 p, 50 c)

Meal Schedule, off-day

Meal 1: Carbs + Protein (30 p, 40 c)
Meal 2: Carbs + protein (30 p, 40 c)
Meal 3: Carbs + protein (30 p, 40 c)
Meal 4: Protein, Fat, Green Veggies (30 p, 15 f)
Meal 5: Protein, Fat, Green Veggies (30 p, 15 f)
Meal 6: Protein, Fat, Green Veggies (30 p, 15 f)

I don't really have enough calories available to split meals like that (especially off days) so often there will be less meals. Keeping the combinations and totals the same is my primary objective.

Food selection:

Carbs + Protein:
On Whey: 23, 3, 1 (p/c/f)
Powdered skim milk: 13, 9 (c/p)
Skim milk
Fruit
Oatmeal
egg whites
tuna
chicken
sweet potato
fish
shrimp
lean cuts of meat
mushrooms
carrots

Protein + Fat:
All cuts of meat
fish
chicken
turkey
tuna
eggs
cottage cheese
fish oil
flax seeds
olive oil
peanuts

I don't see cake in there anywhere but I'm hoping a piece a few times a month won't hurt me too much. :)

ShockBoxer
03-25-2006, 06:55 AM
Current lifts.

Flat Barbell Bench: 170 x 6
Flat DB Bench: 60s, 5x5
Deadlift: 265 x 4
BO BB Row: 150 x 6
BO DB Row: 60s x 8
DB Incline Bench: 55s x 6
DB Shrugs: 80s x 15
BB Shrugs: 225 x 15
Weighted Dips: BW + 30 x 8
Pull Ups: BW x 8
ATF Squats: 165, 5x5
SLDL: 230 x 4
Hack Squats: 230 x 4
Hamstring Curl Machine: '140' x 10
Calf Extensions in Leg Press: 11 plates x 10, 3 sec pause up and down?
Standing calf raise machine thing: '600' x 15-20
Standing Military Press: 75 x 6 (going to try and 5x5 this weight)
Push Press: 85 x 10
Close Grip BB Bench: 125 x 6
DB Skull Crushers: 25 x 8
DB Hammer Curls: 30s x 6
Barbell Curls: 70 x 8
Chin-Ups (Fresh): BW x 14

Weeks Training: 35

ShockBoxer
03-25-2006, 10:45 AM
Week 35, Day 6

Pre-WO Weight: 157.5

Standing Military Press (5x5)
10 x 45
5 x 75
5 x 75
5 x 75
5 x 75
5 x 75

Nice and solid. Might try 80 again.

Push Press
85 x 10
85 x 15

Close Grip Flat Bench (5x5)
10 x 45
4 x 95
4 x 105
5 x 115
5 x 115
5 x 115
5 x 115
5 x 115

Surprisingly, my fourth set was my strongest. The fifth was all I could do to rack it.

DB Skullcrushers
4 x 30s Too heavy
8 x 25s
8 x 25s
11 x 20s
12 x 20s

Chin Ups
15 x BW
8 x BW and my grip failed because of the raw torn callus from Thursday

Dumbell Hammer Curls
7 x 30s

Barbell Curls
8 x 70s
6 x 70s

Post Calipers: 14mm

ShockBoxer
03-26-2006, 06:54 AM
I came up 500 cals short yesterday. 1600 on a lift day. Ugh. I knew getting to 2100 cals wouldn't be easy without my junk food. I need to look through some peoples fitdays and swipe meal ideas.

WBBIRL
03-26-2006, 07:49 AM
Once again... one of those im stuffed before 2000 calories guys. I envy you sir. I could literally eat over 3000 calories through good nutritious food without even needing to think about it.. but I would gain weight like mad.

I dont know what to tell you, try drinking some cals if thats possible.

ShockBoxer
03-26-2006, 10:13 AM
Stuffed? Not by a long shot... I just had already had a chicken breast and a hamburger patty and had no frigging clue what else to eat for a protein/fat meal. I ended up drinking something like 3 tablespoons of olive oil and a whey shake to bring it up to 1600.

It was bad planning. I could have padded things out more if I had thrown the chicken into a bowl with some celery and added some olive oil or mayo to it instead of just scarfing the breast down. At the very least I could have buttered the breast (heh. My mother screams at me when I visit and do that.)

ShockBoxer
03-28-2006, 04:54 PM
Week 36, Day 2

Cut Week 10

Pre WO weight: 158.5

Flat Dumbell Bench Press (5x5)
10 x 20s
5 x 60s
5 x 60s
5 x 60s
5 x 60s
5 x 60s

Man was the 25th rep a BITCH.

Deadlift :cry:
3 x 270
1 x 270
1 x 270
1 x 270

There was a three minute rest between first and second set, and one minute rest between the single sets. It was grip... all grip. Just couldn't hold onto the bar.


BO Dumbell Shrugs
8 x 65
8 x 65
8 x 65

Exploded my numbers on this one. Nice to see.

Incline DB Bench Press
12 x 50
10 x 50

Standing DB Shrugs
15 x 80
10 x 85

Weak ass grip failed on the last few of that second set.

Weighted Dips
BW + 40 x 7
BW + 40 x 6

Pull Ups
11 x BW
10 x BW

Post Caliper: 14 mm, but I think I'm looking leaner in the mirror.

ShockBoxer
03-30-2006, 06:34 PM
Week 36, Day 4

Cut Week 10

Pre-WO Weight: 159.

ATF Squats (5x5)
10 x 45
5 x 135
5 x 175
5 x 175
5 x 175
5 x 175
5 x 175

Ooof. I thought I was doing 165 in my first set but simple math thwarted me again. Oly + 2 x 45 + 4 x 10s.

SLDL
6 x 135
6 x 225
6 x 225

Hack Squats
6 x 225
6 x 225

Hamstring Curl Machine
8 x '150'
8 x '150'

Post Calipers: 14 mm.

ShockBoxer
04-01-2006, 05:23 PM
Week 36, Day 6

Cut Week 10 (or one, depending on point of view)

Pre-WO Weight: 157

Standing Military Press (5x5)
10 x 45
5 x 80
5 x 80
5 x 80
5 x 80
5 x 80

This was too heavy. Several of those reps were quad assisted.

Push Press
8 x 90
8 x 90

Dumbell Skullcrushers
10 x 20s
8 x 25s
8 x 25s

Standing DB Lat Raises
12 x 20s
12 x 20s

Chin Ups
17 x BW

Barbell Curls
6 x 70

Chin Ups
10 x BW

Post Calipers: 12 mm

Patz
04-01-2006, 05:31 PM
Your trouble putting together meals is EXACTLY why I've given up on structed, food-prep laden cuts, and gone to a nearly all-liquid approach. It's simple, easy, and I put literally almost no thought into meals. I go to the store once a week, buy two tubs of whey and some oats if I'm low, the olive oil I bought will last forever, as will the dextrose and fish oil caps.

The cravings are kinda horrible, but I've decided to toss in a decent, low-cal meal here and there to keep me sane. so far, it's working great.

Good luck, though..

ShockBoxer
04-01-2006, 05:45 PM
Yes, I'd considered going to a primarily liquid diet after seeing how well it's worked for others (such as you). I definitely will if I can't get any results at this calorie level (since it would probably indicate user error... underestimating ****). 1600 non lift, 2000 lift shouldn't be enough to keep a bird alive but I didn't get my anticipated results at 2000 across the board.

ShockBoxer
04-02-2006, 10:25 AM
Week 36 Day 7

Cut Week 10 (1)

Pre WO: 157.5

ATF Squats
20 x 105
18 x 110

BO Standing Dumbell Rows
8 x 75
8 x 75

Standing Calve Raise machine (paused)
12 x '600'
12 x '600'

Pull Ups
10 x BW
8 x BW

Threw in a second squat day because I'm going out for dinner. If I'm going to cheat I may as well reap some reward.

Post Calipers: 14mm

ShockBoxer
04-05-2006, 05:14 PM
Week 37 Day 3

Late start this week and a cheat meal on a date last night.

Pre-WO Weight: 157

DB Flat Bench Press (5x5)
10 x 20s
5 x 65s
5 x 65s
4 x 65s
5 x 60s
4 x 60s

Deadlift
4 x 135
4 x 265
4 x 265

Dumbell Bent Over Rows
6 x 75s
6 x 75s

Dumbell Shrugs
15 x 70s
15 x 70s

Wanted a full second set


Weighted Dips
8 x BW+40

Pull Ups
10 x BW

Weighted Dips
6 x BW+40

Pull Ups
8 x BW

Post Calipers 14 mm

ShockBoxer
04-07-2006, 06:19 PM
Week 38 Day 5

Pre-WO Weight: 156.5

ATF Squats 5x5
10 x 45
5 x 175
5 x 175
5 x 175
5 x 175
5 x 175

SLDL
4 x 135
6 x 225 (left over)
4 x 225 (left overhand failed)

Hack Squats
6 x 225 (left over)
4 x 225 (left over failed)

Ugh. ****ing grip.

Post Caliper: 14 mm

ShockBoxer
04-09-2006, 05:52 PM
Week 38, Day 7

Pre WO Weight: 155.5

Standing Military Press
10 x 45
5 x 75
5 x 75
5 x 75
5 x 75
7 x 75

Push Press
10 x 90
12 x 90

DB Lat Side Raises
12 x 20s
12 x 20s

Close Grip Flat Bench
5 x 125
6 x 125 (had to widen my grip an inch)

DB Skull Crushers
12 x 25s
12 x 25s

Chin Ups
16 x BW

Barbell Curls

6 x 70

Calipers: 14

ShockBoxer
04-11-2006, 04:48 PM
Week 39, Day Two

Cut Week: 12 or 2 "serious"

Pre-WO Weight: 156

Flat Dumbell Bench Press (5x5) Two Minute Rest
10 x 25s
5 x 65
5 x 65
4 x 65
5 x 65 three minute rest for the last two sets
3 x 65

Deadlift
6 x 135
4 x 270
4 x 270

My grip was half open, left hand, coming down from rep four on each set

BO Dumbell Rows
8 x 70s
8 x 70s

Dumbell Shrugs
20 x 80s ... sigh
12 x 90s ... grip gave out

Weighted Dips
8 x BW+40

Pull Ups
8 x BW

Weighted Dips
7 x BW+40

Static Hold (Dumbell)
90s x 20 seconds

Static Hold (Dumbell)
80s x 20 seconds

Dead Hang
30 seconds

Post Calipers of Uselessness: 14 mm

ShockBoxer
04-18-2006, 04:50 PM
Week 40, Day Two

I helped my parents move a bunch of stuff on the weekend. I could swear I did a leg day but I guess if I did I missed recording it for once. Or maybe I didn't... that's right. I went home early because of possible kidney stone like pains and felt like ****. Damn.

Back at it.

Pre-WO Weight (after a weekend of eating massive amounts of untracked chocolate): 156

Was expecting 160+ with water weight from the carbs...

Dumbell Bench Press (5x5 attempt)
10 x 30s
5 x 65s
5 x 65s
5 x 65s
3 x 65s
3 x 65s

Tried the fourth set on a two minute rest like the first three. No way.

Deadlift
6 x 135 Double over
3 x 270 Left under --- argh! ****ING GRIP!!!
4 x 270 (two left under, two right under) No way I would have passed in a comp on these reps but I was determined
2 x 225 Grip was total **** at this point

BO Dumbell Rows
10 x 60s
8 x 70s

Doh. Forgot I was on 70s.

Dumbell Shrugs
12 x 90 ... grip as always

Static Hold (Dumbells)
10 seconds
10 seconds

My left hand could go for 15 or so but my right is stronger on grippers. How messed up is that?

Weighted Chin Ups
6 x BW+20

Weighted Dips
7 x BW+40

Weighted Chin Ups
4 x BW+20

Weighted Dips
6 x BW+40

This cut is over. I don't care if I am 18% BF... my grip needs something and the easiest thing to do is give it some calories. I won't look much different at 165 (closer to 170 once the first week of bulking bloat kicks in) so that's what I'll aim for.

DumbellDude
04-18-2006, 06:40 PM
solid lifts man! all look good to me - keep it up.

ShockBoxer
04-19-2006, 04:10 PM
Thanks. I just hope the 8 pounds I'm planning on gaining helps my **** ass grip out. I'll have to hit the squats and push exercises hard since the big pulls (db shrugs, deadlifts) are currently being hampered by my grip and can't be relied on to build mass in their primary groups.

I don't want to even think about straps. I'd rather move less weight and correct a weakness 'early' than have to work on it when I'm a more advanced lifter.

DumbellDude
04-19-2006, 07:31 PM
i see what you mean about straps - i do my last set with straps and try to do same weight in the next workout without, then move the weight up. i'm not sure how and if it's gonna work. i'll let you know. I got my set of heavy grippers today (was reading this thread http://www.wannabebigforums.com/showthread.php?t=66683&highlight=heavy+grippers), although there's a bit of debate whether they'd help in lifting moves.

ShockBoxer
04-19-2006, 09:08 PM
Nothing wrong with having a grip that could crush ice anyways even if it doesn't help lifting much. I'll keep doing static holds/hangs and deadlifting and DB shrugging as heavy as I can while bulking and see what happens.

ShockBoxer
04-20-2006, 04:46 PM
Week 40, day 4

My lifts are total **** this week. The pulls are all grip failure (and I have a torn open callus that is still painful to the touch to boot) but the pushes on Tuesday... I don't know what was up with that.

Pre-WO Weight: 158. Two pounds, two days... it begins....

Squats (20 rep)
20 x 110

Solid. I had to pause to catch my breath at 17 which means I should probably slap another 5 pounds on next time I squat.

SLDL
1 x 225 Double Over. More than I've ever gotten off the floor double over but I think it might have been a contributing factor to the suckfest that was the rest.
6 x 225 Right under. Normally I do left under so this was a switch.
4 x 225 Right under.

Hack Squats
5 x 225 Right under
3 x 225 left under

Grip was totally blown by this point

Hamstring Curl Machine
8 x 150

Dead Hang
BW x 28 seconds

Towel Pull Ups
4 x BW

These are brutal. I had to squeeze the towel so hard in order to get a good enough grip to get myself off the floor. Hope they help out. I couldn't even do ONE after a two minute rest for a second set.

POst Calipers: 14mm

ShockBoxer
04-25-2006, 05:19 PM
Week 40 remainder.

I helped a friend's father move all weekend. It was awesome... I was heaving up 100+ lb objects like they were nothing. Everyone was just sort of shaking their head (and my shoulders felt seriously burned because of all the overhead work). I ate and ate and ate some more, though I didn't hit full power workout bulking calories because I don't know how far the GPP effectively would carry me.

ShockBoxer
04-25-2006, 05:29 PM
Week 41 Day Two

Bulk Week 2

Weight: 156

What's that you say, body? More food?

The funny part is in the mirror I already look 'bigger' through the shoulders and traps in particular. Enough so that people commmented at work. I will laugh if I recompose while bulking.

Flat Dumbell Bench Press (5x5 attempt, two minute rest between sets)
12 x 20s
5 x 65
5 x 65
4.5 x 65
5 x 60
5 x 60

Deadlift (5 minute rest between sets)

Released the bar and stood up between each rep so each was pulled from the floor instead of bounced off the floor. Made a HUGE difference in where the deads were felt (as in... everywhere. I'm so ****ing sore right now).

5 x 270
5 x 275

Grip almost failed on that last rep (everything almost did, really. Brutal).

Bent Over Dumbell Rows
8 x 75s
8 x 75s

Start bent over but probably really end up mostly upright by the last rep...

Dumbell Shrugs
10 x 95
12 x 95

Weighted Dips
7 x BW+40
6 x BW+40

These were hard this week.

Unweighted Pull Ups
8 x BW

Post Calipers: 14 mm

KevinStarke
04-25-2006, 06:07 PM
Awesome workout shock movin good weight all around.

DumbellDude
04-25-2006, 06:14 PM
Very strong man. I'm same bodyweight but -50lb on deads. How much you eat for bulking?

ShockBoxer
04-25-2006, 06:17 PM
Thanks man. I want a 300 dead by week 52 so bad I can taste it. It's funny... when I started this I wanted to raise my bench and arm curls and I don't even really care about them anymore (especially the curls, which haven't moved in FOREVER)... I just want to get stronger on EVERYTHING.

ShockBoxer
04-25-2006, 06:18 PM
Very strong man. I'm same bodyweight but -50lb on deads. How much you eat for bulking?

Currently 3000 on lift day, 2200 on non-lift... but despite the fact I needed to cut at 1600 it's not doing it for me. Going to 3200 and 2300 as soon as I can figure a way to make it work into my food budget.

DumbellDude
04-25-2006, 06:37 PM
i'm pretty sure you'll get 300 by week 52. i agree - squats/deads give you overall strength and I realy like doing them myself. i'd be pleased if i did 250 dead and 220 squat by summer, maybe i'll set this as a goal. i just started to a regular gym so i expect i'll have some rapid gains. about 3k on a bulk? wow! You are lucky bro, i need about 3,700 and 4,200 on non-lift and lift days!!!! it gets tyring after a while...

ShockBoxer
04-25-2006, 06:50 PM
Well, I haven't gained a pound so far so maybe I will end up needing that much... but given my cut numbers I doubt it. If I do I've got some ideas of how to hit it... mostly involving ice cream.

ShockBoxer
04-27-2006, 04:52 PM
Week 41 Day 4

Pre-WO: 158 again

ATF Squats (20 rep)
10 x 45
20 x 120

No issues there. That was SO goddamn easy compared to the 110 last week. Weird. No complaints though... movin' on up next week (or Sunday).

Good Mornings (Rangefinding)

6 x bar (45)
6 x 65
6 x 85
6 x 95
6 x 105
6 x 125

Still light but the volume was getting to me and this is definitely not one I want to go to failure or exhaustion on. Awesome, though... felt my back and abs like never before.

Hack Squats
5 x 225 Double Overhand (15 sec rest between reps)

4 x 225 Right under (no rest)

Shredded my right hand to the bone yet again. It had just frigging healed! It's the grips on the power rack's oly... they're sharp enough to file my nails where the bench oly's grip is NOT. It only took me a few weeks of shredding my hands badly to figure that out. I r teh smratest!

Post Calipers: A few 12s and a 14. I'll run with the 14mm...

ShockBoxer
05-02-2006, 05:33 PM
So... yeah. Serious.

Had one of my attacks on the weekend and passed out from it Friday night. Sucked ass because I hadn't had one for quite a while... I had hoped they were done with. Left me as weak as a kitten for the weekend which blew royally.

Well, the next one could happen in five minutes or five years so there's no sense worrying about it. Bulk and lift on.

ShockBoxer
05-02-2006, 05:41 PM
Week 42 Day 2

Pre-WO Weight: 157

Flat DB Bench Press (5x5, 2 min rest between sets)
10 x 30s
5 x 65s
5 x 65s
5 x 65s
4 x 65s

I'm stoked at that improvement. Eating is working, even if I have yet to gain a solid pound.

Deadlift (off the floor: stand and 20 seconds breathing between reps)
4 x 280

Killer. I waited 5 minutes and tried to do another 'set' but I couldn't get it off the ground.

Incline DB Bench
1 x 55s Uh... nope. Miscalculated how wrecked I already was from the 5x5
10 x 45s
8 x 45s

BO DB Rows
6 x 75s
6 x 75s

DB Shrugs
12 x 100s
12 x 100s

Grip held out a little longer, I think, but still ended up completing the sets with my hands half open and right wrist bruised from a tilting DB

Weighted Dips
8 x BW+40
8 x BW+40

Whatever the problem was last week with these cleared up.

Weighted Chins
4 x BW+20 ... meh. Right hand (still shredded slightly) was really giving me a hard time with all the pulls and decided it had enough at this point.

Post Calipers: 14mm (with a 12 once)

Hernia: Possibly

DumbellDude
05-03-2006, 09:07 PM
nice deads man!

yes off the floor for sure, i don't like bouncing the weights on the floor either.

ShockBoxer
05-04-2006, 05:40 PM
I had been 'bouncing' all this time, really. I prefer it this way... the 10 to 20 seconds breather I take between reps allows my grip to recover very SLIGHTLY and at the end my entire posterior chain feels WORKED... and I have a lot more control of the bar on descent because the grip isn't as maxed.

ShockBoxer
05-04-2006, 05:46 PM
Week 42, Day 4

Pre-WO: 157 tops. Figures.

ATF Squats
20 x 135

Oh WOW this got me. Keeping the 'pick a weight you can do 12 times... then do it 20' tip in mind I went for it. I had to pause at the top to catch my breath at rep 12, 16, 18, and 20.

Good Mornings
135 x 5
145 x 6
145 x 6

Might have been able to get a 155, might not. That sixth rep on each set wasn't exactly easy.

Overhead Squat
10 x 45 (empty bar)

"Hamstring" Curl machine
8 x "160"
8 x "160"

I feel this machine in my calves more than in my hams... which is why I use it.

Hanging Towel Pull Ups

15 x BW

Oh, how sweet that was. My grip didn't so much as flinch.

I didn't do hacks this session because I'm trying to let my right hand heal to full (did the overhead instead). They shall return (maybe on Sunday)

Post Caliper: 14 mm

ShockBoxer
05-07-2006, 10:17 AM
Week 42 Day 7

Pre-WO Weight: 155

Eat more, I guess. Sunday morning workouts are probably my most 'accurate' since they're taken empty bladder with only a protein shake in my belly.

Standing Military Barbell Press (5x5)

10 x 45
5 x 85
5 x 85
5 x 85
5 x 85
5 x 85

Some of those (maybe a third even) were quad assisted ... not a full push press or a thruster but definitely a little push so I'll keep the weight here for now.



Sitting Dumbell Shoulder Press
6 x 40s
4 x 40s

Not cool to follow a 5x5 military with as a chaser I guess.

Dumbell Front Raises
10 x 10s
8 x 20s (together)
12 x 20s (individually)

Hmm. Individual stressed my back less. Maybe I'll up the weight on these and do them that way.

Dumbell Skullcrushers
10 x 10s
8 x 30s
8 x 30s

Barbell Curls
12 x 60s

Obviously my total suck curling here is when they're fatigued after hammers and chins. Maybe I'll do these first from now on for ego's sake.

Dumbell Hammer Curls
6 x 35s

Weighted Chin Ups
5 x BW+20

POst Calip: 12 mm... whiskey tango foxtrot??

DumbellDude
05-07-2006, 12:21 PM
nice work man. keep going.

ShockBoxer
05-09-2006, 05:30 PM
Week 43, Day Two

Pre-WO Weight: 157.5

Flat Dumbell Bench Press (5x5, 2 min rest between set)
10 x 30s
5 x 65s
5 x 65s
5 x 65s
5 x 65s
5 x 65s

Last rep was a killer but I pushed it up. 65 5x5 complete. Do it again next week if I can and then work on 70.

Deadlift (stand between reps)
4 x 135
4 x 280 (left under)
4 x 285 (left under)

Off the floor. PR.

Incline Dumbell Bench
6 x 50s
5 x 50s

Too heavy after the 5x5. Should have stuck with 45.

Bent Over Dumbell Rows
6 x 75s
6 x 75s

Don't like the form on these too much. Should probably drop to 70 for higher reps.

Dumbell Shrugs
12 x 100s

Didn't bruise my wrists this time. Grip held out much longer.

Static Hold (Dumbells)
12 seconds x 100s

Meh. Was supposed to be a second set of shrugs but the grip wasn't up to it.

Weighted Dips
8 x BW+40
6 x BW+40

Weighted Chins
5 x BW+20

Should do +10 until I can do 10 of them.

Unweighted Chins
8 x BW

Post Caliper: A few 12s and a few 14s

McIrish
05-09-2006, 06:05 PM
I had been 'bouncing' all this time, really. I prefer it this way... the 10 to 20 seconds breather I take between reps allows my grip to recover very SLIGHTLY and at the end my entire posterior chain feels WORKED... and I have a lot more control of the bar on descent because the grip isn't as maxed.

Holy cow you take a 20 second ress between reps? Aren't you fried after like two or three reps of that? :scratch:

ShockBoxer
05-10-2006, 04:07 PM
Less fried than if I fire them off without pause on the deads. I definitely feel worked (and a little worked over) afterwards. If I do them without a rest my back aches, my grip gives out... put that little stand up between the reps and my back feels STRONG and my grip is able to take the heat. It's amazing what kind of difference a few seconds has made for me.

DumbellDude
05-10-2006, 09:34 PM
nice session man. i'll try to get some seconds between reps in the deads, currently no break in between reps. question: you alternate BB and DB benches?

ShockBoxer
05-11-2006, 04:52 PM
Not really. I started doing DB a while ago and I feel them MUCH more in my chest (which is the point). Every once in a while I'll go back and do a barbell bench... last time I had thrown 10 pounds to my working set EASY. It probably has happened again.. I keep meaning to so I can update my sig. :)

ShockBoxer
05-11-2006, 04:59 PM
Week 43, Day 4

Pre-WO Weight: Don't know. Some guy was really busy grooming his genitals by the scale so I said screw it.

ATF Squats (20 rep)
10 x 45
20 x 135 (three or four pauses to breath so it's still good)

Good Mornings
8 x 135
8 x 135

Hm. I don't know about these. I like them a lot but last week my back was a little tweaked. I'll see how I feel tomorrow (before I help empty a warehouse. Yeah, maybe I shouldn't have done GM today afterall) before making a decision.

Hanging Rope Pull Ups (instead of a towel)
14 x BW

Hack Squats
7 x 225 (left overhand)

Grip gave and at thise point my back was on fire. Could barely walk to the bus. Was fine after the 5 minute ride home, though.

Calipers of Doooom: Solid 12 mm. Weird as hell.

DumbellDude
05-13-2006, 03:37 PM
Pre-WO Weight: Don't know. Some guy was really busy grooming his genitals by the scale so I said screw it.
Yeah, that's the most convenient place in teh world... WTF.... anyhow...
Nice workout man, GMs are solid... after I tried them for a couple of time I freaking love GMs... they stay in all my leg workouts.

ShockBoxer
05-16-2006, 05:26 PM
I didn't make it to the gym all weekend. I unloaded a warehouse, a cube van filled with 30-60 pound boxes, and another warehouse all Friday afternoon and was burned out. I still ate like I was lifting, though, with the result being a weight of 160 on the scale today.

Can't imagine much of it went to muscle, either. Oh well.

ShockBoxer
05-16-2006, 05:30 PM
Week 44, Day 2

Pre-WO Weight: 160 even

Flat Dumbell Bench Press (5x5, 2 min between sets)
10 x 30s
5 x 65s
5 x 65s
5 x 65s
5 x 65s
6 x 65s

Good. I'll try 70s.

Deadlift (15-30 sec between reps)
4 x 135 (double over)

And then I went insane and said "I have to know...."

4 x 300
1 x 300

.... YYYYYYYYYYESSSSSSSSSSSSSS!!!!!!!!

Victory is mine!

That second set (5 minutes later) didn't have a prayer and I knew that after the first lift so 300 is where I'll stay... but I ****ING DID IT!

Incline Dumbell Bench Press (1 minute between sets)
8 x 45s
8 x 45s

Bent Over Standing Dumbell Rows (1 minute)
8 x 75s
8 x 75s

Dumbell Shrugs (1 minute)
8 x 100s

Static DB Hold
8 seconds of 100s

I forgive my grip this week. It had a lot going on.

Weighted Dips (1 minute)
8 x BW+40
7 x BW+40

Weighted Chin Ups (1 minute)
6 x BW+15
4 x BW+15

Post Calipers of "Christ, I ate too much cake all weekend": 14 mm

DumbellDude
05-16-2006, 11:18 PM
nice PR bro.. awesome...


Post Calipers of "Christ, I ate too much cake all weekend": 14 mm
haha... don't worry man... weight is going the right direction

ShockBoxer
05-20-2006, 11:36 AM
Week 44 Day 6

My sister came in from out of town so I didn't get to hit the gym Thursday so I did a combo day today. It was an AM workout which are never as 'strong' as my evening workouts. Probably the difference between having 600 cals in me and 2000.

Pre-WO Weight: 158. Why am I not surprised?

Flat Barbell Bench Press
10 x 45
5 x 135
5 x 145
5 x 155
5 x 175

I was just screwing around waiting for the squat rack to become free. 175 was pretty heavy and a new PR.

ATF Squats
10 x 45
20 x 135

Heart was hammering like a jackhammer as always after this. Had to pause at 14, 17, and 19 to breathe.

Standing Military Press (5x5, 1:30 rest between sets)
10 x 45
5 x 85
5 x 85
5 x 85
5 x 85
5 x 85

Not bad. Much less cheating by driving with quads this week.

Good Mornings
8 x 135
8 x 135

The arch in my back is failing/rounding when I get back to start as I shift the weight to balance it while upright. Not a problem because 135 is light for me but it's something I have to correct before I up it.

Dumbell Skullcrushers
12 x 30s
8 x 35s

Uh... I'll have to check my journal to see where I was supposed to be working at. 30 was way too light.

Ok, I checked. 30 was indeed my working weight last time I did these. Weird. I CRUSHED 30s today. God bless food?

Barbell Curls

6 x 80

Did these first of my dedicated bicep excercises and destroyed my previous record.

Unweighted Chins
12 x BW
7 x BW

Post Calipers: 14 mm

ShockBoxer
05-23-2006, 07:01 PM
Week 45 Day Two

Pre WO Weight: 161.5

So bloated after lunch (2000 calories at McDs). I feel like ****.

Flat Dumbell Bench Press (5x5, 2 min rest between sets)
10 x 30s
5 x 70s
4 x 70s
5 x 65s
5 x 65s
5 x 65s

Deadlift (30 sec rest between reps, 5 minutes between sets)
4 x 300
4 x 300

Incline Dumbell Bench Press (one minute rest between sets)
12 x 45s
8 x 45s

Between set one and set two a guy wanted to cut in to use the bench so I just held the 45s at my side while he pounded out his set. So..

Static DB Hold
1 minute or so of 45s

Fried my grip a bit

Dumbell Bent Over Rows (one minute)
6 x 75s
6 x 75s

DB Shrugs
7 x 100s

Grip was totally baked. Called it a day on the shrugs.

Weighted Dips
8 x BW+40
8 x BW+40

Weighted Chins
6 x BW+10

Unweighted Wide Grip Pull Ups
5 x BW

Ugh. I haven't done wide grip pulls since I hurt myself doing them in November. I felt a tug doing them again... overhead pulls and my shoulders don't get along, I guess.

Post Calips of "Why the **** did I drink that large chocolate shake....": 14mm

ShockBoxer
05-25-2006, 04:30 PM
Week 45 Day 4

Weight: 161 still.

ATF Squats
20 x 135 (take a breath at 16, 18, 19)

Getting a little easier... though you'd have to work to convince my pounding heart of that.

Good Mornings
8 x 135
8 x 135

I solved my back rounding problem by not coming all the way up to vertical. I came as close as I could without my back switching to 'standing up straight' mode.

Overhead Squats

8 x the bar
8 x the bar

And I nearly had to ditch on the second set because I lost my balance. Funny, sad, and brutal all at the same time.

That was it. My back was totally fried at that point. My leg days are short but I end up having to nearly crawl to the bus, cursing it being 5 minutes (normally) away.

Calipers: Still hanging in at 14

ShockBoxer
05-27-2006, 09:39 AM
Week 45 Day 6

Weight: 161.5

Standing Military Press
10 x 45
5 x 85
5 x 85
5 x 85
5 x 85
5 x 85


Sitting Dumbell Shoulder Press
7 x 40s
6 x 40s
6 x 40s
5 x 40s

I think I'll make these my 5x5 with the standing military being the secondary for a bit. I feel these a lot more in my shoulders and there's less ways to cheat it up.

Dumbell Front Raises
10 x 30s

Dumbell Skull Crushers
8 x 40s
8 x 35s

The forties were just to 90 degrees so I should probably do 35s for the greater range of motion.

Barbell Curls
6 x 80
2 x 80

Chin Ups
12 x BW

Short workout. SHould add a second tri in at least (been so long since I consistantly close gripped benched).

DumbellDude
05-29-2006, 10:17 PM
It was an AM workout which are never as 'strong' as my evening workouts
I hate AM workouts man. I'm very very weak in the morning.
Nice workouts man.

ShockBoxer
05-30-2006, 04:48 PM
Week 46, Day Two

Pre-WO: 161

Flat Dumbell Bench Press
10 x 30s
5 x 70s
5 x 70s
5 x 70s
1 x 70s ... ow
5 x 65s
4 x 65s

That 'one' was harsh to get up to lock. No way I was getting a second.

Deadlift
6 x 135, double over
3 x 305

My second set was a 300 because 305 was too ****ing heavy (funny what 5 pounds will do), but my left hand was too sweaty and I failed an inch off the floor. Tried again and was toast from the failure.

Incline Smith Benches
12 x 1 plate per side (I don't know how much the bar weighs on the smith)
6 x 1 plate per side (narrow grip)

Ugh, these SUCKED. Holy rotator strain. I don't know why some people swear by the Smith... I can't stand it and only used it because it was the only incline bench free.

Bent Over DB Rows
7 x 75s
6 x 75s

Upright Dumbell Rows
10 x 30s
10 x 40s
6 x 55s

I think the magic number here, if I do them again, is '50s' ... I wasn't happy with the ROM on the 55s.

Weighted Dips
8 x BW+40
6 x BW+40

Unweighted Chins
5 x BW
5 x BW

Totally killed by these today.

Post calipers: about 14mm

ShockBoxer
06-02-2006, 05:50 PM
Week 46, Day 5

Pre-WO Weight: 162

ATF Squats
20 x 135 (pause at 15 and 18. Getting easier. Extra strength or increased endurance... either is fine with me)

Good Mornings
12 x 135
10 x 135

Hack Squats
4 x 225 Double over
6 x 225 Left under

The hacks were more for my grip than my legs (which could have done a lot more). That said my back was TOAST from the GMs so I don't mind keeping the hacks light anyways.

Post Calip: 14mm

ShockBoxer
06-04-2006, 01:07 PM
Week 46 Day 7

Pre-WO: 161

Sitting DB Shoulder Press: (5x5, 2 min rest between sets)
10 x 20
5 x 45s
5 x 45s
4 x 45s
5 x 40s
5 x 40s

Standing Military Press:
5 x 80
4 x 70

Totally burned out after the 5x5

Bent Over DB Flies:
12 x 30s

Dumbell Skull Crushers:
8 x 35s
8 x 35s

Barbell Curls:
6 x 80
5 x 80

Chin-Ups:
8 x BW (under)
6 x BW (overhand)

Post Calip: a hair over 14mm

DumbellDude
06-06-2006, 10:09 PM
Sweeeeet... 300+ deads... nice... and I hate Smiths also man...

ShockBoxer
06-13-2006, 06:29 PM
Week 47

I was out all week with a seriously strained left neck/trap/back... basically everything from my neck down on my left side. All I did was yawn and SNAP... felt like muscle tearing from the bone.

I'm back at things now but that part of me is now something else that cracks several times a day. I think it's because I don't stretch at all pre or post... nearly a year of tightening, tightening, tightening... then one day... pop.

So.. I'm giving stretching a serious try.

ShockBoxer
06-13-2006, 06:42 PM
Week 48 Day Two

Pre-WO Weight: 161. This is funny because last week while I was off I was shoveling back everything in reach. However, I wasn't tracking and I wasn't going out of my way to make sure things were in reach so despite a constant diet of leftover pizza, cheesecake, ice cream, pop tarts, donuts, potato chips, and McDonalds... nothing (except feeling like ****).

My friends officially are envious.

Flat Dumbell Bench Press (5x5 attempt, 2 min rests)
10 x 30s
4 x 70s
5 x 70s
4 x 70s
5 x 65s
5 x 65s

The first set was brutal. Still, for not having pressed for two weeks losing two reps (one in set one, one in set three) isn't bad.

Deadlift (15 second pause between reps)
5 x 300

I didn't try a second set. That last rep was 'whee... waist height... and down' with less than a second pause.

Bent Over Barbell Rows
8 x 135

I've done more in the past but I just did these while unloading the plates from DL. It was a solid 8. With proper rest I could probably still do 150 or more.

Incline Dumbell Bench Press
12 x 45s
10 x 45s

Upright Dumbell Rows
6 x 50s
6 x 50s

Left side of my back didn't like these much. Hoping that passes.

Weighted Dips
8 x BW+40
6 x BW+40

Unweighted Overhand Pull-Ups
7 x BW
3 x BW
5 x BW
4 x BW
4 x BW

My overhead strength is lacking so I think if I have time at the end of my workout I'll 5x5 these. Wondering about how effective it will be since my arms and back are seriously fatigued by this point.

Stretching

Post Calipers of 'mmmmmmm.... cheeeeeesecake all last week': A solid 14 mm

DumbellDude
06-13-2006, 08:30 PM
welcome back man... sorry to hear about the back/neck/traps stuff... stretching is good, especially post workout... cheesecake is good also... :D

try to do the OH presses before upright rows, since the OH press works primarily the deltoids, while the upright works both deltoids and trapezius.

ShockBoxer
06-16-2006, 03:58 PM
Hell yeah cheesecake is good. If I decide to cut down on my saturated fats I'm giving up beef before I give up cheesecake.

ShockBoxer
06-16-2006, 04:07 PM
Week 48 Day 5

Pre-WO: 163. Nearing my goal which is good and bad. Good because I feel a lot bigger (and look a bit bigger in the mirror) and bad because I'm finally getting used to nearly 3k calories a day.

If the calipers and mirror test remain at a level I'm comfortable with (and at 18% body fat and comfy you can tell where my priorities lie) I might go for 170. We'll see.

ATF Squats (20 reps, no pauses for breath today. Victory!)
20 x 135

Good Mornings
10 x 140
10 x 140

Hack Squats
8 x 225
8 x 225

Hacks shred my hands, even using the oly I use for deading 300. I don't know why. Oh well.

Short and intense. That 20 set really kicks my ass. Next week I'm going for 145 x 20.

Post Calipers of 'Do I look fat in these pants?' (answer: I don't give a ****): A bunch of 12 mm. That happens sometimes.

ShockBoxer
06-20-2006, 05:18 PM
Week 49, Day 2

Missed another ****ing shoulder day. Overhead movements are my weakest area and it's no wonder since if I miss a day it's shoulder/arm day. I really have to reign that in. Especially since I eat like a horse on the weekend.

Pre-WO Weight: 165

Bulk complete? Hmm. I don't know... I'm just starting to see some size gains.

Flat DB Bench (5x5, 2 min)
10 x 30s
5 x 70s
5 x 70s
5 x 70s
5 x 70s
4 x 70s

Deadlift (15 sec rest between reps, 5 min between sets)
4 x 300
1 x 300

Heavy today. Really heavy. I only did one in the second set because a callus was beginning to tear. Pussy reason to quit, I know, but when they rip to the bone I can't lift **** at all until they heal.

Barbell BO Rows
8 x 145
8 x 150

I think I'll keep these. I did them underhanded and really felt them in my biceps if nothing else.

Incline DB Bench
10 x 50s
7 x 50s

Barbell High Pulls
8 x 100
8 x 100... though to be fair the last two reps didn't get much higer than my stomach (I had widened my grip past the rings).


Weighted Dips
8 x BW+40
8 x BW+40

Lat Cable Pull Down machine
8 x "120"

This was frigging heavy.

Pull Up
2 x BW ... ugh. That lat pull down really got me.

Calipers: 3 x 12 mm, 1 x 14...

ShockBoxer
06-22-2006, 05:11 PM
Week 49, Day Four

Pre-WO: 165 or so

ATF Squats (20 reps)
20 x 145

Good Mornings
8 x 145
8 x 145

Hack Squats
6 x 235
6 x 235

Weighted Ab curl machine

15 x 25 lb
12 x 35 lb

At least it was a machine you had to put plates on. There's only enough room to put 5x10 plates on it, though.

Standing Calve Raise Machine
12 x '600'
12 x '600'

As usual. Just for something to do (it does seriously 'pump' my calves but.. meh...)

Hamstring Curl Machine
8 x '150'
8 x '150'

Post-Calips: 12 mm again? Even measured the same spot on my right side of the body (I have a three inch appendix scar over my superiallic left that I worry interferes with readings).

ShockBoxer
06-24-2006, 09:55 AM
Week 49 Day 6

AM Workout

Pre-WO Weight: 165

Dumbell Shoulder Press
10 x 20s
2 x 50s No way in hell
5 x 45s
5 x 45s
5 x 45s
4 x 45s
4 x 40s

Standing Military Press
6 x 65

Heh. So ****ing burned from the 5x5.

Bent over lat raises
12 x 20
10 x 25

Skull Crushers
10 x 35s
8 x 40s

Dumbell Shrugs
10 x 100

First set was awesome. 100 dbs never shrugged so easy (normally do these on the same day I dead after all). However, regardless of the fact that I didn't DL my grip still failed trying for a second set.

Cable Pulldown (Tricep)

4 x 50
4 x 70
3 x 80
3 x 90
8 x 70
12 x 60

I was just messing around. I couldn't find a weight that was challenging at the start of the pull that wasn't completely impossible to get to full extension (I was using a rope through the ring).

Barbell Curls
5 x 80
4 x 80 ... I refuse to cheat up over the 'hump' that I get at 45 degrees. I see guys curling more with their backs (impromptu back extensions!) than their bis too much without me being one of them.

Unweighted Chin Ups

POst Calipers: Mostly 14s. Still.

DumbellDude
06-25-2006, 08:56 PM
haven't checked your journal for some time man..

heck, i will never give up beef dude !!!! LOL

300 deads. nice man. squats look good too. you ever do BB bench? it's good to change from DB to BB from time to time. I haven't tried DB for soooo long, I will this week.

as for the caliper readings, scar tissue definately is not a good spot to get the readings, it will not change fat composition, take a fold close to it but not on it.


'Do I look fat in these pants?' (answer: I don't give a ****)
Love that !!!

DGabe24
06-25-2006, 09:02 PM
Nice workout but you are missin out with that arched back curl ;)

DumbellDude
06-26-2006, 09:23 PM
Nice workout but you are missin out with that arched back curl ;)
^^^ Yeah, cheating is not bad, but every now and then. It will help you past plateaus - but "Cheat responsively"...

ShockBoxer
06-27-2006, 09:47 AM
I flat barbell benched a few weeks ago (ok a month ago or so.. week 44) on a Sunday. It was the second bench session of that week because I was just screwing around and I got 175 for 5.

A little cheating isn't bad, sure, but I really hate to cheat on curls.

I had another attack last night, but didn't lose consciousness this time. I'm still ****ed up, though, so won't be lifting. Nothing for a few years and then twice in two months. Sucks. Not a great start to Week 50.

I started a cut yesterday afterall. I put on the solid 10 I wanted and want to cut down a bit through the summer to show it off (if the mirror and caliper are anywhere near right I barely gained any fat). Besides, the shorter the bulk the shorter the cut... I frigging hate starving for 6 months cutting off 20 pounds. A month or two will do.

DumbellDude
06-27-2006, 09:27 PM
175x5 is nice... i'm far-far from it... glad you're ok man, but what attacks are you talking about?

ShockBoxer
06-27-2006, 09:35 PM
There's something wrong with me. Occassionally I'll get pains that feel like 'oh ****... too much taco bell' at first but quickly escalate to a feeling of someone ramming a red-hot poker through my gut. Then there's this bubbling feeling. Then the pain stops. Then I get dizzy and nauseous. Then I hit the floor like a 165 pound sack of potatos. Then I wake up. Then I start shaking, as if in shock (most likely am in shock). THEN the real pain starts... several hours of crippling agony.

DumbellDude
06-28-2006, 02:32 PM
WTF! Those symptoms are really confusing man. What the docs say? The only time(s) I felt really nauseous and almost fainted was before I realized I had a kidney stone. It was two episodes about 2 weeks apart from eachother, the second send me to the ER. Unforgettable sharp pain!!!

ShockBoxer
06-29-2006, 05:24 AM
The doctors say 'WTF!'

I've been to a dozen regular and a few specialists and been poked, prodded, scanned and all sorts of other ways of testing and nothing. While they have no doubt it's real and severe whatever biological effects it has have nothing long-lasting to give them a clue. The only way they could get somewhere is if they were in the room when I had an attack... and unlike epilepsy there's no guaranteed way to induce one in me.

ShockBoxer
06-29-2006, 07:27 PM
Week 50, Day 4

Pre-WO: 162 pounds. I cut carbs for the past few days to shed some water weight to see where I really was. Thought as much. Guess I can still bulk some more. :)

Squats (20 rep, breath on 12, 16, 18)
20 x 45
20 x 155

Gah. Deadly.

Flat Barbell Bench Press
10 x 45
4 x 115
4 x 135
4 x 155
5 x 175
4 x 175

I think I like the dumbells better.

Good Mornings
8 x 155
8 x 155

Grunted with every single damn rep.

Bent Over Barbell Rows
6 x 155
6 x 155

Barbell Shrugs
25 x 135

Short workout to get back on track.

ShockBoxer
07-01-2006, 07:33 AM
Week 50 Day 5

Crossfit WOD: 3-3-3-3-3-3-3 overhead squats

Overhead Squats (Done at home with DBs)
3 x 20s
4 x 20s
4 x 20s
3 x 20s
3 x 20s
3 x 20s
3 x 20s

Heh. At first I was 'oh, whatever... I've only got 40 pounds and then as the sets piled up (I only rested long enough to catch my breath... so 30 seconds usually) my shoulders began to burn fiercely and my heart pounded. OH are killers.

Done AM, pre-anything to eat. The comment section of Crossfit are filled with guys doing 120-170 for these reps so I am humbled.

Edit, ah what the hell.... why not?

Waited 10 minutes and then went for

12 x 20s

Lost my balance at 12 and almost went through my bedroom wall

DGabe24
07-01-2006, 09:00 AM
Hey man, sorry I havent checked up in so long and sorry to hear about that condition. Sounds like somethin I would see watchin House :confused: Seems like you havent missed a beat with the weights, I really like your different variations of weights, and nice deadlifts. I think you are inspiring me to do some more dumbbell work actually, because DB dude over here sure isnt :scratch: i kinda laughed when he said he hasnt done DB bench in so long. Keep at it man, seems like your strength is realllly increasing nicely. :thumbup:

ShockBoxer
07-01-2006, 09:34 AM
I like to mix things up. I don't know if it's done me any favors... there are guys who have improved a lot more in a year than me, that's for sure... but it does keep every workout feeling as intense as the first.

The dumbells are a double edged sword, I think. On one hand, they are harder to put up and engage the stabilizers more. On the other you aren't moving as much weight, when all is said and done. I think alternating really would be beneficial. I'm going to try it out and see what happens. I should be able to 5x5 135 pretty easy as a starting point (since it's actually less than the two dumbells added together I should be able to move that to 145 or 150 pretty quickly).

My shoulders are holding me back on a lot of lifts.

DGabe24
07-01-2006, 09:56 AM
The millies should definitely help your shoulders out, and some arnolds would really do you some good too.

ShockBoxer
07-02-2006, 04:32 PM
Thing is my military presses really haven't increased, ever. Only the form has improved. I'm hoping a solid 5x5 will help with that.

ShockBoxer
07-02-2006, 04:38 PM
Week 50, Day 7

Pre-WO: 164

Standing Military Press

10 x 45
5 x 70
5 x 75
5 x 80
5 x 80
5 x 80 (last rep was a push press)

Arnold Presses
8 x 20s
8 x 25s
10 x 25s

Lat Dumbell Raises
8 x 20s
8 x 15s

Close Grip Barbell Bench Press
10 x 45
5 x 115
5 x 115
5 x 115
5 x 115
6 x 115

Dumbell Skull Crushers
8 x 35s
8 x 35s

Hammer Curls
6 x 35s
4 x 35s
2 x 30s

Chin Ups
6 x BW
3 x BW

Post Calipers: 12 mm

ShockBoxer
07-04-2006, 04:33 PM
Week 51, Day 2

Pre-WO: 164

Flat BARBELL Bench Press (5x5)
5 x 45
5 x 115
5 x 165
5 x 165
5 x 165
5 x 165
5 x 165

**** was that heavy! The last reps weren't as hard as the DBs last reps are (though I could NOT have done a sixth) but I could feel that weight pressing against me. My shoulders, pecs, and tris are fried. Perhaps too fried. It seems I'm still right hand dominant despite all the DB use... it was always a little ahead and threatening the balance.

Combo: Deadlifts with Shrugs at Top (5x5)
5 x 45 (bwahahaha)
5 x 135
5 x 225
5 x 225
5 x 225
5 x 225
5 x 225

The shrugging at top died in the middle of set 4. The weight itself was pretty light (I never thought I'd say that about 225 freaking pounds) but it adds up. It IS 70% of my max, where you're supposed to start 5x5ing at. My grip was hurting big time by the end... I went to do a static hold and couldn't get it off the ground after I'd stopped.

Bent Over Barbell Rows
5 x 155
5 x 155

Ooof. Dead from dead/shrugs.

Incline Dumbell Bench Press
12 x 50s
8 x 50s

Neutral Grip Hanging Pull Ups
6 x BW
5 x BW

Wrist Roller
15 x 50 lb db held in both hands.

Weighted Dips
7 x BW+40
6 x BW+40

Was so dead at this point.

Calipers (both sides): 12 mm

ShockBoxer
07-06-2006, 04:34 PM
Week 51, Day 4

Pre-WO: 162.5

Squats (breath at 14, 17, 19)
20 x 155

That 20th rep was so harsh. I almost got stuck at the bottom.

Good Mornings
8 x 155
8 x 155

Hack Squats
8 x 235
8 x 235

'Crunch Bench'
10 x 5x10 plates
10 x 5x10 plates

This thing puts plates behind your head and then you do a crunch. It was decently heavy (especially after GMs and Squats) so... why not.

Standing Calve Raise Machine (1 second pause up and down)
12 x '600'
10 x '600'

Hamstring Curl Machine
10 x 90
6 x 150

Couldn't get it adjusted to my height properly.

Post Calips: 10 mm right side superiallic. 12-14 on the left.

ShockBoxer
07-08-2006, 10:16 AM
Week 51 Day 6

Pre-WO: 160

Standing Military Press in Rack
10 x 45
5 x 82.5
4 x 82.5
4 x 80
4 x 77.5
6 x 75

Ugh.

Arnold Press
7 x 30s
8 x 30s

Standing Lat Raise
10 x 20s
10 x 20s

Close Grip Flat Barbell Benchpress
10 x 45
5 x 120
5 x 120
5 x 120
5 x 120
5 x 120

Dumbell Skull Crushers
8 x 30s
8 x 30s

Lowered the weight here. My right tricep was hurting.

Dumbell Hammer Curls
6 x 35s
3 x 35s failed on 4
2 x 30s nothing left

Chin Ups
7 x BW
5 x BW

Post Calips: 12 mm

DumbellDude
07-08-2006, 11:34 AM
Hey man. Have not been around for a while and have a lot of catching up to do! As long as your attachs are not dangerous all good - but definately inconveient, to say the least. DGabe cracked me up about me not doing DB presses... it is true though, have not done for long time. I promise I will mix them with BB presses! I agree it's good to alternate some how.

Your workouts look good man. Keep up the good work!

ShockBoxer
07-08-2006, 01:08 PM
Oh, they're dangerous indirectly... I nearly died of hypothermia a few years ago because I suffered one at a bus stop in early spring. People just stepped over me, watching me die. A nurse transferring busses was the only one who thought a 19 year old kid wearing a security guard uniform laying unconscious at a bus stop at 7:30 am was something that someone should check on.

I will always keep up the work. I love this stuff. I dropped 4 pounds this week, most likely water from switching to a cut diet, so... guess I didn't add as much LBM during my bulk as I thought.

ShockBoxer
07-11-2006, 04:40 PM
Week 52, Day Two

I think I missed a week or something. This isn't the last week of July. Oh well.

Pre-WO Weight: 159

****. I'm sure that's the first 'real' pound (maybe the second) I've lost this cut but it still makes me nervous seeing the scale plumet that rapidly. Water weight or not. I'll have a better idea next week maybe. I'm going to hold at 2k a day. I take solace in the knowledge that I was gaining on 2.8 so I can't possibly have lost 6 pounds fat and muscle in two weeks of 2000. To do that I'd have to be at a -1500 deficit... and I sure as hell do not maintain on 3.5k (thank god).

On to the craptacular workout

Flat Barbell Benchpress (5x5)
10 x 45
5 x 115
5 x 165
5 x 165
5 x 165
5 x 165

I let a guy have the bench at this point. It's not fair hogging it during rush hour (part of the reason I use DBs usually).

Deadlifts (5x5 attempt, 2 min rest)
5 x 135
5 x 245
4 x 245
4 x 235
4 x 225
3 x 225

My grip totally went to pieces on these during just the second set thanks to the low rest time (when I do two sets of 5 I give myself 5 minutes or more between sets). That's what I get for being macho and trying to raise the 5x5 by 20 pounds in a week on a CUT.

Incline Dumbell Bench
9 x 50s
8 x 50s

Uh oh. These were too hard compared to last week. Combined with the grip failing results I got on DLs I think I might be burning LBM already.

Bent Over Barbell Rows
6 x 150
6 x 150

Wanted a sixth solid rep so I dropped it by 5 pounds.

Barbell Shrugs
12 x 155

Grip was still fried.

Pull Ups
5 x BW

And again.

Weighted Dips
MIA - Ran out of time/was there more than an hour for some reason

All in all... it was a bad workout.

But any workout beats no workout.

Calipers - 10 mm right side, 12 mm left

Natetaco
07-11-2006, 05:20 PM
when you do 5x5 why do you do 5 sets at your top weight like bench press you do 5x5 165 for every set. Why not just work up to your highest set and have that be your top/last set?

ShockBoxer
07-11-2006, 05:30 PM
I thought that was the point of 5x5... as heavy as you can handle for 5 reps for 5 sets and keep trying to push the envelope? Otherwise I've been doing 5x5 all along... since I warm up with 4 sets of 5 between 115 and 165 and then do two working sets of 175 x 4-5. Not that I'm complaining with the results I've gotten... I've nearly DOUBLED my starting bench after all.

DGabe24
07-11-2006, 05:33 PM
Routines are really just suggestions that have a good chance of promoting optimum muscle growth. So if you are doing the routine wrong, and still experiencing great results who cares :nod:

ShockBoxer
07-11-2006, 05:45 PM
True enough. Right now I'm more concerned with dropping numbers just a week into a cut than doing a perfect 5x5. I'm only taking in a trace amount of carbs post WO... the majority of my carbs are eaten breakfast and lunch. That's the only difference between this cut and last.

I'll have to wait and see how things go. It could have simply been a bad day after all (though going into the gym I felt great).

ShockBoxer
07-13-2006, 04:35 PM
Week 52, Day Four

Pre-WO: 161

Squats
20 x 160

There was a thirty second gasping for air moment at rep 15. Had to rerack the weight and just BREATH then pound out the last 5 (barely).

Good Mornings
10 x 160
8 x 160

Hack Squats
8 x 235
7 x 235

That settles it. I'm getting straps. I'll work grip with farmers and rollers... I'm tired of my back/legs not being challenged because of a sissy grip.

Pull Throughs
10 x 50
10 x 80
10 x 80

Not a bad little excercise, despite the looks I was getting. Problem is that the '80' setting on the machine, however much it actually is, weighs more than my upper body. Kept wanting to pull me into a weighted face plant.

'Ab Bench' Weighted Crunch
15 with the maximum it will hold (Five 10 pound plates). Boring.

Incline Sit-Up with a 25 pound plate on my chest
10 with a 25 lb plate

I can't do incline crunches. It always ends up as a full sit up.

Standing Calve Raise Machine (1 second up, 1 second down)
12 x '600' (it's 40 plates of 15 if you believe the machine, which I do not)
12 x 600

Calipers: 10 mm right superiallic, 12 mm left

ShockBoxer
07-15-2006, 09:49 AM
Week 52, Day 6

Pre-WO Weight: 160

Standing Military Press
10
5 x 75
5 x 77.5
4 x 77.5
5 x 75
5 x 75

I added a one second pause at the top and bottom rather than just machine gunning through them. The weight decreased (sigh) but I'm happy with the apex of the movement. It was full extension instead of the crappy 3/4 or even half extensions I'd get after a few reps of 80. Lift for gains, not ego. Have to keep telling myself that.

Arnold Presses
6 x 30s
8 x 30s

Didn't wait long enough between the millies and the first set of Arnolds probably.

Lateral Side Raises
10 x 20s
10 x 20s

Close Grip Bench Press (Dumbell today)
5 x 35
3 x 50
5 x 40
5 x 45
6 x 45

The 45 is too easy and the 50 is too hard. Hmm. I'll try starting at 45 next time and doing 50 at around set 3 after I've warmed up.

Dumbell Skull Crushers
8 x 30s
8 x 30s

Really slow positive and negative. Set my tris on fire.

Hammer Curls
8 x 30s

Perfect form, unlike my 6x35s. 35 is too heavy and 30 is too light.

Chin Ups (truly a dead hang... my feet were a foot off the ground at the lowest point)

6 x BW

Post Calipers: 12mm

ShockBoxer
07-15-2006, 10:48 AM
The jury is out whether this was a good year or a great year (it can't be a bad year because it's the year I started lifting). Where am I lacking and how can I improve it?

Starting Weight: 180 @ 30% bf (at least) (lbm 126)
Current: 160 @ 18% (lbm 131)
Lowest: 155 @ 18% (lbm 127)

Day One (start, current, max)

Flat Barbell Bench Press : 2x8x95, 5x5x165, 5x175
Low Incline Dumbbell Press : 2x8x40s, 2x8x50s, 5x60s
Dips : 2x6, 2x8xBW+40, n/a
Chin ups : 2x6xBW-80, 2x6xBW (fatigued), 18xBW (unfatigued)
Deadlifts : 2x6x110, 5x5x225, 5x300 in 180 sec
Barbell Rows : 2x6x90, 2x6x150, 5x160
DB Shrugs : 1x10x50s, 2x10x100s, 1x15x100s

Day Three
Squats : 2x8x160 (smith), 20x160 (real), unknown
Hack Squats : 2x6x90, 2x8x235, unknown
Leg Curls : I don't do them
Straight Legged Deadlifts :2x6x80, 2x8x235, unknown
Standing Calve Raises : Dunno. I use this and the little painted numbers have gone from 2x10x450 to 2x12x600 (the entire stack)

Day 5
Military Press in Rack : 2x6x70 (terrible form), 5x5x75 (great form), 1x90
Seated Dumbbell Press : 2x6x40s, 5x5x45s, 1x2x50s
Standing Lateral Raises : 2x10x15s, 2x10x20s, 1x35s
Narrow Grip bench Press : 2x6x80, 5x5x120, 6x125
French Press (DB): 2x6x25s, 2x8x30s, 1x10x35s
Barbell Curls : 2x6x60, 1x6x80, 1x6x80 + 1x4x80
Hammer Curls : 1x6x30s, 2x6x30s, 1x6x35s + 1x3x35s

DumbellDude
07-15-2006, 06:13 PM
Is this your new workout split man? Looks good. Only thing I don't like is the smith machine for squats.

ShockBoxer
07-15-2006, 09:47 PM
Heh. No, that's WBB1. Those are the numbers I started at, current numbers, and maximum numbers I've done. It's a one year report card for myself. I'm happy with most of it but wish my overhead work had improved more.

DumbellDude
07-16-2006, 12:45 PM
I see. I think it's pretty damn good progress man. Shoulders is probably the most lagging part for everyone, but with time and as you strengthen assisting muscle groups (chest, triceps) you will get good results.

ShockBoxer
07-18-2006, 05:34 PM
I'll make it official and such. Close enough.

Pre-WO Weight: 159

Year 2, Week 1, Day Two

Incline DB Bench Press
15 x 20s
8 x 40s
2 x 60s ouch, but a pr
8 x 50s
4 x 55s

Deadlift (5x5, 2 min rest between sets, double overhand, with straps)
5 x 135
5 x 245
5 x 245
5 x 245
5 x 245
5 x 245

Un-frigging-believable! My back and traps are fried and my grip nearly failed, straps or not, on the last rep of the last set... but yeah. Definitely is my girly grip holding me back on pulls.

My forearms are also on fire. Straps or not they still get hit it seems.

Flat DB Bench Press
10 x 20s
8 x 40s
8 x 50s
5 x 60s

That last rep of 60 was nothing but pure willpower. The inclines really did a number on me... which seems to me indicates a weakness in the assisting muscle groups.

Bent Over BB Rows
6 x 135
6 x 145


Weighted Dips
10 x BW+40 PR
9 x BW+40

Unweighted Pull Ups
4 x BW
5 x BW
4 x BW

My failure is 6 so I decided I'd try something different. It is dumb to train to failure weak after week with a muscle... why should pull ups be any different?

Post Calipers: 10 mm right, 12 mm left

ShockBoxer
07-20-2006, 04:48 PM
Week One, Day Four

Pre-WO: 161. Go change of diet to be heavier carbs. Stupid IBS. I might abort my cut because of it. Haven't decided yet (though yesterday I packed away 3000 calories because I was depressed and pissed so no matter what I'm not losing anything this week).

As always I'm torn between size and strength and looking ripped. My girlfriend thinks I look great now (always a plus) and thinks I'd look wickedly solid with some more muscle mass.

Squats (20 rep)
20 x 165

Well, mostly. I did 4, three breaths, 4, three breaths, 4, then had to rest for nearly a minute, then finished off the last 8. The last reps looks more like GMs I'm sure.

Good Mornings
10 x 165
8 x 165

Atlantis Pectoral Fly Machine
10 x '160'

Why? Because my chest actually needs some iso work. I'm definitely a shoulder/tri bencher even wide gripped. Trying to take advantage of the growth hormone released by the squats but I'm not going to make it, calorie wise.

Pull Ups
6 x BW
6 x BW

Not much of a workout. My legs and back are TOAST from that 5x5 deadlift monday.

Post calipers: 10 mm left, 12 mm right.

DumbellDude
07-21-2006, 08:18 PM
DB benches and flyes will help with the stabilizer muscles for sure, so you did good to incorporate them in your routine. I will start doing the same as my bench sucks big time. For grip, you ever thought of heavy grippers or CoC grippers (although that is kind of different grip than the one for dealifting). There was a thread in the training forum some time ago.

ShockBoxer
07-23-2006, 10:51 AM
Yeah, I've thought about the good old Captain... and while a grip that can crush ice would be cool and all it IS a different type of strength. I've just got to be more consistant with farmer's walks.

ShockBoxer
07-23-2006, 11:03 AM
Week One, Day Seven

Pre-WO: 160

Squats (20)
10 x 165
7 x 165
3 x 165

I reracked for 10 seconds at each 'pause to breath' so I don't know whether that was a valid 20 or three rapid fire sets. Either way, legs are humming.

Standing Military Press
5 x 45
6 x 75
6 x 75
5 x 75

Arnold Press
7 x 30s
6 x 30s

Tricep Cable Pull Down
8 x '40'
3 x '60' tweaked my right shoulder
8 x '50'

Dumbell Skull Crushers
8 x 30s Slooowwwww

The 'Super Mario' Running out of Time Music Style Rest of Workout

Hammer Curls 6 x 35s
Supersetted by Lateral Side Raises 10 x 20s
Then Barbell Curl 5 x 70
Followed by More Lateral Side Raises 8 x 25s
Finished by a Dumbell Farmer's Walk 45 seconds x 55s

No rest between excercises

Sunday blows for the simple fact that the bus only runs once an hour... so by the time I get to the gym, change, and hit the floor I have just over a half hour if I want to catch the next bus.

Post Calipers: 10 mm right, 12 mm left

DGabe24
07-23-2006, 12:15 PM
Awesome workout man, those legs and shoulders must have been screamingg!!! Really intense, way to push yourself.

ShockBoxer
07-23-2006, 06:09 PM
My shoulders were throbbing. Now, if only I was eating enough to make something of this... but I'm in 'don't get much weaker' mode right now.

DumbellDude
07-24-2006, 08:49 PM
great workout man! I think summer affects everyone, dont worry to much.

Now, GET BACK TO THE KITCHEN...:burger: :burger: :burger:

ShockBoxer
07-24-2006, 09:07 PM
I'm a little burned out on the dieting and undieting thing right now. Being indecisive between bulking and cutting is bad so what I'm doing now is eating 1500 tracked calories and a lunch that I'm not tracking. I'm going to do this for a month and see what happens (should really be 'nothing happens').

I'll still be busting my ass in the gym, of course. :nod: Lifting is life.

ShockBoxer
07-25-2006, 04:51 PM
Week 2, Day 2

Pre-WO Weight: 160.5

Incline Dumbell Bench Press
5 x 20
5 x 30
5 x 40
5 x 50
5 x 50
7 x 50

I added a one second pause at the bottom of each rep (except for the last set) and took the weights so low they were resting on my pecs. The result was less poundage moved and a lot more frying of the shoulder and pecs. The last set I did 'normally'.

Deadlift (5x5, Double Over Strapped, 2 minutes between working sets)
5 x 135 (double over, no straps)
5 x 250
5 x 250
5 x 250
5 x 250
5 x 250

My back is on fire.

Chest Press Machine
2 x '80'
2 x '90'
5 x '105'

This was a rude wake up call. I expected to OWN this pathetic little machine, since before I started using free weights I could do 105 x 1. Nope. All I got was a sore right shoulder because it tried to dominate the lift as always... but the machine doesn't yield.

I suspect my chest is really ****ing weak. I've got to find some nice free weight iso excercise to hammer the slacker.

Bent Over Dumbell Rows
12 x 20s
10 x 30s
12 x 30s

I was pulling past horizontal, which I guess I haven't been doing enough of. Basically starting over with this excercise.

One Arm Cable Rows
12 x 50
12 x 60
12 x 75

This one is new. I'm really trying to get my lats up to speed (hence the focus on the squeeze on the DB rows). It feels ok (I did it standing so had to brace myself to prevent being catapulted) but I don't think it's a keeper. I'm trying pullovers next week.

Neutral Grip Pull Ups
7 x BW dead hang

Dumbell Shrugs
10 x 100s but I was strapped and I'm not counting them (well, my traps are counting them)... I barely got a half inch ROM because my traps were fried from the 5x5

Farmer's Walk
35 seconds with 60 lb dumbells

... Damn, I forgot all about the dips. I'll throw them in next workout.

Post Calipers: 12 mm right, 10 mm left

Stumprrp
07-25-2006, 05:45 PM
nice workout man

DumbellDude
07-25-2006, 08:30 PM
My back is on fire.
Way to go bro!:thumbup:

ShockBoxer
07-27-2006, 06:22 PM
Week 2, Day 4

Ah, good old leg day. :)

Pre-WO: 159

Weighted Dips
6 x BW+45
6 x BW+45

Some guy was curling in the squat rack and I said I'd do these today.

Squats (20 breathing reps. Paused for 15 seconds at 8 and 14)
20 x 170

Happy with my depth. Definitely parallel on all of them.

Good Mornings
8 x 170
7 x 170

I probably could have gotten an 8th on the second set but it would be close and I swore I'd never do a set of GMs to failure.

Pull Throughs
10 x '80'
10 x '90'

Seated Calf Raise (Lever)
10 x The lever
12 x +50lb
12 x +50lb

These burned like nothing else. And apparantly suck as a calf excercise. Oh well.

20 x Crunches with a God-Damned 45 on My Face

10 x Unweighted Hanging Leg Raises

Post Calipers: 12mm both sides

DumbellDude
07-27-2006, 08:42 PM
curling at the squat rack, curling at the bench... go figure.... nice squats and goodmornings man. keep it up.

i recently did standing (leaning) calves raises in the hacksquat machine and my calves are on fire for two consecutive days... either the seated raises i was doing were not effective enough, or the two exccercises hit the calves in a slightly different angle and engage slightly different muscle fibers. i'm thinking of alternating standing and seated for a couple of months and see how things go.

ShockBoxer
07-28-2006, 05:05 AM
My legs are starting to really show some changes, even on maintenance. Before I just had the 'main' quad line up the middle but somewhere in the past week or two I've picked up a visible bulge to give a very slight teardrop near my knees. Also, my hamstrings are much bigger/harder at rest. I like it.

Yeah, the seated lever based one hits a tiny, tiny muscle. I'm going to check out exrx.net for a better one... if I bother hitting my calves directly. They're showing some nice size/definition just from being hammered by the leg work (to the point where when my girlfriend is massaging them she says 'don't flex' and I say 'I'm not... this is flexed' and she goes 'I see' and can't even press into them).

ShockBoxer
07-29-2006, 11:04 AM
Week 2, Day 6

Pre-WO: 159.5

That was after I ate an International Breakfast at Smitty's because my girlfriend stayed over and I don't have any 'human food' in the apartment to feed her. One half of a 8 inch waffle, one thick slice of french toast, two scrambled eggs, and an 8oz glass of chocolate milk.

Squats!
20 x 170

Urgh. I'm not moving this weight up until my form on the last reps is as solid as the first ones. I'm falling apart form wise around rep 15.

Standing Military Press
8 x 75
6 x 80
5 x 80

Full extension, no sets to failure. I like it.

Standing Arnold Presses
6 x 30s
7 x 30s

Bleh. Should have done 6 the second set rather than force a seventh.

Upright Rows
12 x 30
10 x 50
8 x 60

Close Grip Flat Benchpress
10 x 45
10 x 45
5 x 115

I was fiddling with my form and obviously I ****ed it up... because my left wrist is killing me and that last rep of 115 was a bitch.

Weighted Dips
6 x BW+45
6 x BW+45

Wide-Grip Bent Over Barbell Rows
15 x 45
1 x 135 Full ROM
4 x 135
2 x 135 Full ROM
3 x 135
5 x 90

This was humbling. I widened my grip on the BO rows because I read it involved the biceps and back more ... and completely died trying to pull the weight 'through your waist'. I'll probably keep this style just BECAUSE it's a lot harder! I'll have to drop the weight down quite a bit, though.

Chin Ups
8 x BW
6 x BW

Post-Calips: 12mm both sides
Measurement Around Belly Button:
35.25 inches relaxed, lungs empty
39 inches maximum size (belly forced out, lungs filled)

By comparison when I was 180 that 'maximum' size was 42 inches. Get a tape measure and put it around yourself and see what 3 inches around your belly button looks like for a size change... it's huge. :)

DGabe24
07-29-2006, 12:20 PM
Way to give it hell man, I used the EZ curl bar on my CG press might want to give that a shot. I can't stand using a straight BB for it, hurts my wrists as well.Nice job ripping those BO rows up!

DumbellDude
07-29-2006, 03:17 PM
good stuff man. 170x20 for squats is damn hard, you're doing great. i'd increase the wieght if i was you, i'm pretty sure your form will be perfect. keep going.

ShockBoxer
07-29-2006, 04:06 PM
Well, maybe I might push it up. The reason I'm keeping my 20x attempts even with my Good Mornings is exactly in case my form gets screwed... and my good mornings won't increase much longer (if at all). I'll see how it goes.

I'm definitely keeping the changes I made to the form of the rows even if it costs me some poundage lifted. Not getting a full ROM is probably why my biceps and lats are so weak (my posterior delts were doing all the work).

ShockBoxer
08-01-2006, 04:32 PM
Week 3, Day Two

Pre-WO: 160

Incline Dumbell Bench Press
5 x 30s
5 x 55s
4 x 55s

Deadlift (Strapped, 5x5, 2 min rest)
5 x 135 (raw)
5 x 260
5 x 260
5 x 260
5 x 260
5 x 260

Barbell Pullovers
10 x 30
8 x 50
8 x 50

Not sure about the form on these. Exrx is down.

One-Armed Dumbell Rows
12 x 35
10 x 45
8 x 55

As above

Weighted Dips
6 x BW+45
6 x BW+45

Pull Ups
4 x BW
4 x BW

DGabe24
08-01-2006, 08:29 PM
Awesome workout man, thats alot of training righ there I like it. Really great pulling day!

ShockBoxer
08-03-2006, 04:46 PM
Week 3, Day 3

HIIT over the course of the day:

6 sets of 20 second sprints up six flights of stairs

Weren't done consecutively for a true HIIT workout but they were done. Kept me sweating all day.

ShockBoxer
08-03-2006, 04:53 PM
Week 3, Day 4

Pre-WO: 159 lb

Squats (20 second rest between sets)
8 x 170
6 x 170
6 x 170

Good Mornings
8 x 170
8 x 170

Free Weight Decline Torso Twist (held a 45, sat up to a 45 degree angle, twisted back and forth)

20 x 45

I remember doing these back in school. Haven't done them since and my lower back was crackling fiercely. Think I'll find something saner.

Decline Weighted Crunches
12 x 45 plate on my upper chest

Pull Throughs
10 x 100
10 x 120

ShockBoxer
08-05-2006, 11:21 AM
Week 3, Day 6

Pre-WO: 160

Squats
10 x 45
5 x 135
5 x 185 PR
5 x 185

Standing Military Press
5 x 20
5 x 45
5 x 65
5 x 85
5 x 90 PR

I defeated by 90 x 1 plateau.

Standing Arnold Press
10 x 15s
6 x 30s
6 x 30s

Standing Upright Rows
10 x 20
8 x 60
8 x 60

Neutral Grip Close Flat Dumbell Bench Press
5 x 30s
4 x 50s
5 x 50s

Holy **** did those ever hit my tris! I started with each DB resting just under my pecs, off to the side, and pushed for all I was worth.

Weighted Dips
6 x BW+45
6 x BW+45

Wide-Grip (Underhand) Bent Over Barbell Rows
10 x 40
10 x 90
8 x 110

Getting used to the grip width. I can really feel my biceps engage with this grip width: -]w------w[-

Chin Ups
10 x BW

DumbellDude
08-05-2006, 12:58 PM
Nice squats man. Well, nice overall (I overemphasize the squats cause I love them ;) ). 90 OH PR is sweet too.

ShockBoxer
08-06-2006, 09:36 AM
I love squats too (obviously!) but I have bad knees because the left side of my skeletal structure is damaged, forcing the right to take up slack... the result is both aching, which is why I don't go for max effort with squats.

I'm pleased with the military press PR. Hopefully I can repeat it and keep adding weight to the bar.

Week 3, Day 7

Tabata Style HIIT: Military Press

20 x 20lb, 8 rounds in 4:47

*gasp* *wheeeze* *choke* *expire*

Stumprrp
08-06-2006, 09:41 AM
great workouts in here dude stepping up the intensity i like that.

and to do the 20 rep squats you must go heavy with your 12 rep max, and in between every rep take 3 deep breaths, you should have to take more toward the end and the pain is very intense.

ShockBoxer
08-06-2006, 09:48 AM
I do the 20 sets with my 8x max, with a 30 second rest at rep 8 and 14. That's why I'm not sure they're a true 20 set... but they make me want to curl up in a ball and die all the same.

I tried the three breath thing. I didn't like it much but I might try it again.

Gotta step up the intensity because I'm through with dieting for the moment. I know what my maintenance is so if I increase the intensity of my workouts and add some HIIT I *should* theoretically slowly burn off some fat over the next month or two. Then I'm slow bulking with the hopes of increasing my BMR by adding some muscle so I don't have to ****ING STARVE MYSELF ON 1500 cals to lose.

ShockBoxer
08-08-2006, 05:09 PM
Week 4, Day Two

Pre-WO: 160

Incline Dumbell Bench Press
5 x 30s
6 x 50s
3 x 60s

Deadlift (Strapped, Double Overhand, 1 RM)
4 x 135
4 x 225
1 x 315
1 x 335
1 x 355

Yeah, now that's what I'm talking about! :strong: That 355 almost didn't come off the floor and was a real bitch to hold at lockout for a 2 count but I did it.

Dumbell Pull Over
8 x 20
8 x 40
8 x 60
3 x 70

Dumbell Bent Over Row
6 x 70
6 x 70

Dumbell Shrugs (strapped, cuz I'm a pussy)
12 x 100s
12 x 100s

Weighted Dips
6 x BW+45
6 x BW+45

Dumbell Farmer's Walk
60s x 45 seconds
60s x 40 seconds

Unweighted Pull Ups
5 x BW
4 x BW
3 x BW

Calipers of Uselessness (+1, Cursed Berserking): 12 mm right side, 10 mm left

DGabe24
08-08-2006, 06:52 PM
Shock you are the man, awesome job on that deadlift session. Get rid of those straps on the shrugs u woman :moon:

ShockBoxer
08-08-2006, 07:00 PM
Heh, I know... I just wanted to hammer my traps since my deads were intense but low volume and I knew I had more volume in 'em. I can only do 100s a few times before it becomes a race between my grip failing or my set ending without them.

My farmers walks are progressing decently, though, so I haven't given up all hope on my grip yet. Plus, it didn't so much as waiver doing the rows with the 70s.

DumbellDude
08-08-2006, 11:15 PM
355 DL :nod: Nice pull man....

DumbellDude
08-09-2006, 12:20 AM
355 DL :nod: Nice pull man....

ShockBoxer
08-10-2006, 03:14 PM
No training today. I did data entry for 8 hours straight and my wrist and back are killing me for it. Tomorrow will be leg day in it's place.

ShockBoxer
08-11-2006, 10:02 PM
Week 4, Day 5

Pre-WO: 158

Squat
10 x 45
5 x 135
1 x 225
5 x 185
3 x 205
1 x 225

Good Morning
6 x 185
6 x 185

Pull Throughs
10 x 150... that's as high as the cable thing goes so... no more of these really.

Weighted Decline Crunch
12 x 50 lb DB

Walking Lunges
10 x 60s
10 x 60s

I'm trying a training protocol from Eric Cressy: http://www.t-nation.com/readTopic.do?id=852155

Since I've done 1 RMs for the week I'm going to jump in at week 3 (100%+ week) and take next week as the week four deload... since it's been months.

ShockBoxer
08-12-2006, 10:31 AM
Week 4, Day 6

Pre-WO: 158.5

Standing Military Press
10 x 20
5 x 45
5 x 65
1 x 95
1 x 100
1 x 105
1 x 105

A third kick at 105 failed

Standing Arnold Press
10 x 10s
3 x 35s
3 x 35s
5 x 35s

Upright Rows
10 x 20
8 x 40
8 x 70
4 x 80
4 x 80

Close Grip Flat Dumbell Bench Press
10 x 20s
5 x 30s
5 x 40s
3 x 50s
3 x 60s
1 x 65s

Weighted Dips
5 x BW+50
6 x BW+50

Wide Grip Underhand Bent Over Barbell Rows
10 x 45
5 x 135
3 x 145
5 x 135

Didn't take long to get back to near where I was.

Unweighted Chin Ups
8 x BW

Hammer Curl
1 x 40s

ShockBoxer
08-14-2006, 06:41 PM
Week 5, Day 1

Deload and Pre-Hab Week

(Alternately known as Foo-Foo mAd pUmpAge week)

Pre-WO: 159

Flat Dumbell Bench Press
15 x 35s
12 x 35s

Deadlift (double overhand, no bloody straps)
15 x 185
15 x 185

Bwahahaha. A guy who I've never seen said '185? That's pretty cool for a guy your size. I can do 225.' I told him it was dynamic effort work and proceded to rip out 15 easy reps. Twice. He wandered off.

Bent Over Dumbell Rows
20 x 30s
20 x 30s

Dumbell Pull Overs
20 x 30s
20 x 30s

Dumbell Shrugs
20 x 50s
20 x 50s

Assisted Pull Ups
20 x BW-70
12 x BW-70

I suck so much ass at pull ups.

Assisted Dips
20 x BW-60
20 x BW-60

Terminal Knee Extensions
3 x 10, each leg

Hope I didn't injure any tendons doing a weight and rep range designed to strengthen and prevent injury to tendons.

shootermcgavin7
08-14-2006, 07:53 PM
I suck so much ass at pull ups.




I tend to blame the pullups, rather than myself. Try it sometime, it works very well.

DumbellDude
08-14-2006, 11:11 PM
Good lifts man.


Bwahahaha. A guy who I've never seen said '185? That's pretty cool for a guy your size. I can do 225.' I told him it was dynamic effort work and proceded to rip out 15 easy reps. Twice. He wandered off.
Did he ask you what DE was? LOL... my gym sucks on the matter that there are two guys that do deadlifts and squats. maybe three.. on the other hand, the squat rack is always empty...:D

ShockBoxer
08-15-2006, 05:00 PM
Nah, he didn't ask... and that's a good thing because I don't really know. It's just the term I'm using to make myself feel better about this week off.

Squat rack is usually empty at the gym I go to as well. Unless, of course, I want to use it -- then there's someone doing 0.5 inch range of motion barbell shrugs, quarter squats, or empty olympic bar curls.

ShockBoxer
08-16-2006, 04:46 AM
This is turning out to be a wicked off week. My parents are moving so I've been going over every night after work and doing runs between their old house and their new one and throwing around the sixty and seventy pound boxes that my dad isn't allowed to anymore.

Plus my dad and I carried a 200 pound foosball table up something like six flights of stairs barely wider than my shoulders. It sucked (but wasn't heavy in the slightest to me)

ShockBoxer
08-17-2006, 04:10 PM
Week 5, Day 5

Leg Day (60% Stress)

Pre-WO: 158

Terminal Knee Extensions
3 x 10 each leg. Going to have to get my own bands... the clubs suck unsurprisingly.

Wide Stance Squats
20 x 45
8 x 135
4 x 155
4 x 175
3 x 195

Really widened my stance. I think it helped my back stay straighter and corrected my fatal knee drift a bit. I was worried my abductors wouldn't be able to handle the unusual strain but they did ok.

Good Mornings
6 x 175

Overhead Squat
6 x 20

Was getting weird tension through my traps and delts so I decided to call it.

Zercher Squat
8 x 110

Now that I've lost my protective layer of forearm fat these SUCK ass for ripping flesh. Pity... I like the exercise.

Single Leg Split Squat
8 x unweighted
12 x unweighted

I tried grabbing a 20 pound bar at least but it was hurting to hold it in place. I think I screwed up during my 1RM last week and ran over a vertabrae or something.

Dumbell Side Bends
10 x 50s
10 x 60s

Hanging Leg Raises
8 reps

DumbellDude
08-17-2006, 07:19 PM
Ha... Killed your legs today ??? Nice job. Wide stance is great for squats.

ShockBoxer
08-17-2006, 07:23 PM
It's leg day. I'm always looking for something to fill out the workout a bit on leg day.

I forgot:

One Legged Leg-Press: 10 x 4 plates each leg.

ShockBoxer
08-22-2006, 05:08 PM
OFFICIAL START OF NEW PROTOCOL (Woot Woot)

Pre-WO Weight: 157
Post-WO Calip: 10-11 mm each side

Week 1 (100% Stress Week)

Incline Dumbell Bench Press (2 min rest)

20 x 15s
5 x 30s
4 x 50s
4 x 55s
4 x 55s
4 x 55s
4 x 55s
4 x 50s

Deadlift (Strapped working sets, 2 minutes rest)
4 x 135 double overhand, raw
1 x 225 double overhand, raw
3 x 315
4 x 295
4 x 285
4 x 285
4 x 285
3 x 285

Opening with the 315 triple was showy, macho, and dumb.

Dumbell Pullovers
20 x 20
6 x 60
6 x 60

Bent Over (Bench) DB Rows
15 x 20
6 x 65
6 x 65

Weighted Dips
6 x BW+55
4 x BW+55 (failed halfway through rep 5)

Unweighted Pull Ups
8 sets of 2, Bodyweight

DumbellDude
08-22-2006, 10:23 PM
Good job on the DLs man. How's the new split look like?

ShockBoxer
08-23-2006, 05:08 AM
The split is largely the same and revolves around compounds movements. It's the managed training stress levels that are different:

Week 1
Stress: 100%
6 sets of 4 between 80%-90% 1RM on big three (four)
2 sets of 6 for others
Slight Bulk

Week 2
Stress: 80%
5 sets of 4 between 80%-90%
2 sets of 6 for others
Slight cut

Week 3:
Stress: 120% (UGH!)
8 sets of 4 between 80-90%
3 sets of 6 others
Bulk

Week 4: Recovery (60%)
4 sets of 4 between 80-90%
1 set of others
Cut

Selected from these criteria:

Session 1

A bench
deads
iso chest
a row
dips
pull-ups
some pre-habilitation work (cuban presses, etc)

Session 2
A squat
Good mornings
another squat
some one-legged work
some ab work
some pre-habilitation and grip work (terminal knee extensions, etc)

Session 3
Standing military
another overhead press
a close grip bench
dips
wide gripped underhand barbell rows
chins
a set of curls if I feel like it
some pre-habilitation and grip work

ShockBoxer
08-24-2006, 04:33 PM
Week One, Session 2

Pre-WO: 159. Why not? It's been 2 days so that's easily 2 pounds gained. :rolleyes:

Squats
15 x 45
5 x 135
4 x 185
4 x 185
4 x 190
4 x 190
4 x 190
4 x 185

Good Mornings
1 x 185

And... no way was I getting more. Guess the squats killed me.

One Legged Squats
10 each leg unweighted
8 each leg olympic bar

Kept damned near falling over... couldn't get any real depth at all.

One Legged Leg Press
8 x 2 pps
6 x 2 pps

Dumbell Step Ups
8 x 40s
6 x 40s

I think the 40s were too heavy. Felt wrong stepping up.

Dumbell Side Bends
10 x 65s

Hanging Knee Raises
6 raises

Cable Kneeling Crunch
10 x '50'
10 x '70'

Post calips: 12mm right, 10 mm left

ShockBoxer
08-27-2006, 01:01 PM
Week One, Session 3

Standing Military Press (2 Min rest)
8 x 45
20 x 20
4 x 80
4 x 85
4 x 90
3.5 x 95
4 x 90
4 x 85

Finally my military press is moving.

Close Neutral Grip Dumbell Flat Bench (2 min rest)
20 x 15s
5 x 30s
4 x 50s
4 x 50s
4 x 50s
4 x 50s
4 x 50s
6 x 50s

Should have tried 55 around set 3 or so.

Standing Arnold Presses
4 x 30s
6 x 30s

Bent Over Wide Underhand Grip Barbell Rows
20 x 20
8 x 110
10 x 110

Weighted Dips
4 x BW+55
12 x BW

Tris were toast from the CGBP.

Unweighted Chin Ups
5 x BW
5 x BW
5 x BW

Dumbell Shrugs
20 x 85s

Pre-Hab Work:

Cuban Presses
15 x 15s

Tricep Pull Down
20 x 10
20 x 30

ShockBoxer
08-30-2006, 05:01 PM
Week Two, Session One

Feels like I haven't lifted in forever even though it was just Sunday. Felt like crap yesterday. I've been having knee and heel problems for a few weeks now but what did it was the three hours of sleep and a migraine.

Back at it

Pre-WO Weight: 158

Incline Dumbell Bench Press
20 x 15s
4 x 50s
4 x 50s
4 x 55s
4 x 55s
4 x 55s


Deadlift
20 x 45
6 x 135 (unstrapped)
4 x 225 (unstrapped)
4 x 285
4 x 290
4 x 295
4 x 300
4 x 300


Bent Over Dumbell Rows
6 x 70

Dumbell Pull Overs
6 x 70

Wide Grip Pull Ups
4 x BW

Only had an hour to lift and the first two exercises, counting rest time and loading/unloading the olympic bar for the deads, took 45 minutes. Covered the basics but I missed doing dips. I do them in session three, though, so it's cool.

DGabe24
08-30-2006, 06:58 PM
Dam.n, compared to your DB pressing your DL's rock :P

ShockBoxer
08-30-2006, 08:49 PM
Actually, compared to my pathetic squat numbers my deadlifts rock.

I'm cool with my deadlift but far from satisfied. That 225 for reps without pause wasn't easy on my grip. I've done 300 strapless before, my big May 300 in my sig, but for reps my sissy grip just dies.

I will be close grip and incline DB pressing 100s by this time next year. That's a goal. :)

I could do a little more bar work but my tris completely overpower my chest on a convention bench. Look at my DB numbers and you'll see that my close grip DB press is tied neck and neck with my incline DB press. Both are close to what I was 5x5ing a few months ago (65s and 70s) when I was doing flat DB press. My chest is a serious slacker which is why I've been trying to hammer it with some isolation work (the pullovers).

DumbellDude
08-30-2006, 09:51 PM
DL numbers look great. What is your current BB bench?

ShockBoxer
08-31-2006, 09:35 PM
I haven't tested it in months but I feel like it's probably higher than the 175 x 5 in my sig. I'm thinking I might be able to hit 200 for one rep but I don't have the balls to try because there's never a spotter around in the dumbass gym I go to. That's why I use the DBs (that and I find they hit my chest a lot better)... less sternum crushing action if something ****s up.

ShockBoxer
09-02-2006, 11:18 AM
Session Two and Three (Sort of combined)

Ugh. Bad week. Stressed out for real life reasons (no need to turn the thread emo) led to me eating junk food every day and missing legs day, which is sacrilege.

Pre-WO Weight: 156.5 :scratch:

Terminal Knee Extensions
3 sets of 10 each leg. Used every exercise band in the club to get enough resistance.

Squats
5 x 135
5 x 185
5 x 190
5 x 195
5 x 200

This was supposed to be five sets of four but I forgot for a few sets so said screw it and held on for fives.

Clean and Press
10 x 20
5 x 40
4 x 80
4 x 80
4 x 90
1 x 100. Had to clean it three times before getting it to press position. Too heavy.
4 x 90

Close Grip Dumbell Bench Press
10 x 20s
4 x 50s
4 x 50s
4 x 50s
4 x 50s
5 x 50s

I know I said I'd do 55 but the 55s were **** knows where. Instead I shortened the rest period to one minute to keep it intense.

Arnold Press
5 x 30s
6 x 30s

Weighted Dips
4 x BW+55s
3 x BW+55s

Unweighted Chin Ups
4 x BW
4 x BW
5 x BW
5 x BW

Hammer Curls
10 x 10s
6 x 30s
6 x 30s

I saw a true curl jockey today. He was hammer curling 40s for half a rep or so, then he went to preacher curls, then some barbell curl work, then some cable pull down overhand grip curls, then some cross body curling action with the cable. I looked at him and wished my arms were that big, proportionaly (he was like 6 inches taller). So I lifted up my sleeve and looked again and...well... they are.

Farmer's Walks
70s x 45 seconds

Dumbell Shrugs
20 x 70s (done for grip work primarily)

Side Bends
8 x 70
8 x 70

Cable Pull Down Kneeling Crunch
10 x '70'
10 x '100'

And A Partridge in a Pear Tree

Post WO Calip: 12mm both sides.

DumbellDude
09-02-2006, 01:12 PM
Haven't been here for a while. The workouts look good man. Strong and intense!

ShockBoxer
09-09-2006, 02:05 PM
Well, that was a week of stupidity. I was sick as hell and barely getting any sleep. It sucked. Manged to get one session in today.

ShockBoxer
09-09-2006, 02:11 PM
Week 3, Session 1/2/3

Did a little of something from each muscle group today to make up for, at least a little, all the time missed.

Pre-WO: 156-157 ... the scale at the gym was zeroing at 9 pounds and read between 164-165.

Clean and Press
20 x 20
4 x 80
4 x 90
2 x 100
4 x 90
4 x 90
4 x 90
4 x 90
4 x 90

Squat
20 x 45
5 x 135
4 x 185
4 x 185
4 x 190
4 x 190

Deadlift
20 x 20
8 x 135
4 x 225
4 x 285
4 x 295
4 x 305
2 x 310, 2 x 275 (had to drop the weight down after two reps but didn't rest)

Flat Dumbell Bench Press
20 x 25s
4 x 60s

Failed trying 70. Which sucks because I was 5x5ing 70s flat a few months ago. I should probably alternate incline and flat.

I am hungry and trashed. I'm going out and eating a restaurant out of business...

DumbellDude
09-09-2006, 07:14 PM
great lifts man. glad you're feeling better.. and...

I HATE YOU FOR DEADLIFTING MORE THAN ME!!!!! At least I outsquat you!

ShockBoxer
09-10-2006, 07:15 AM
You do by quite a bit and remember my deads aren't raw. Raw I can get 315 for one and that's about it and it is hell to do... totally burns my grip out.

I'm actually not feeling better. It's really pissing me off. I just got tired of it stopping me.

ShockBoxer
09-12-2006, 04:30 PM
AWWW YEAAAAAHHH!!! Raise the roof time.

Pre-WO: 157

Flat Dumbell Bench Press
15 x 30s
4 x 55s
4 x 60s
2 x 70s
3 x 60s

Deadlift (RAW!)
8 x 135
4 x 225
3 x 295
3 x 300
3 x 305

Strapped
2 x 305
3 x 310

Now that's more like it.

Dumbell Pull Over
15 x 30
6 x 70

Bent Over DB Row (Bench)
6 x 70, each side

Weighted Dips
6 x BW+55
4 x BW+55

Chin Ups
5 x BW

ShockBoxer
09-14-2006, 04:29 PM
Week 4, Session 2: Legs, Abs

Pre-WO: 157

Wide stance Squats
50 x 45
5 x 135
5 x 175
4 x 195
4 x 200
3 x 200

One Legged Squats

8 each leg, unweighted. Balance was better this time.

Step Ups
12 each leg, with a 50lb db in each hand.

Side Bends
10 x 80 each side

Kneeling Crunch Thingys
6 x 120
10 x 100

I don't think these are for me. For one thing the weight stack I need to feel it weighs enough that I end up doing a pull up trying to bring it down.

Very short. I wanted to throw in some GMs but this wide stance squatting is kicking my ass, literally.

DumbellDude
09-15-2006, 12:36 AM
looking good. nice squatting

ShockBoxer
09-16-2006, 12:15 PM
Week 4, Session 3 - End of Light Week, round 2

Pre-WO: 157.5

Clean and Press (2 min rest)
25 x 25
3 x 100
3 x 100
4 x 90
4 x 90

Woot. Repeats on triple digit C&P.

Close Neutral Grip Flat DB Bench (2 min rest)
20 x 25s
4 x 50s
4 x 50s
4 x 55s
4 x 55s

Wide Grip Bent Over BB Rows
8 x 110
8 x 110

Hammer Curls
3 x 35s and 3x30s (no rest so basically one set)

Tricep Pulldowns
20 x 20
8 x 50
8 x 70
8 x 90

No rest between sets.

Chin Ups
4 x BW

Shoulders are throbbing in a good way (I hope).

DGabe24
09-16-2006, 06:29 PM
Nice job on the C&P man, strong workout keep up the good work. Sorry I haven't been in here in forever :(

ShockBoxer
09-16-2006, 08:17 PM
Ultimate piss off. Out of the blue tonight I had one of my collapses. I hadn't eaten anything since my post workout shake... in fact I was considering making dinner when it happened. Nothing out of the goddamn ordinary for a Saturday workout day at all but BOOM down I go like a sack of bricks.

I went years without these attacks and now twice in less than 6 months. It's happened like that before, multiple times in a year, but **** is it aggrevating.

ShockBoxer
09-20-2006, 05:08 PM
Session One, Six Set Week

Pre-WO Weight: 157.5

Deadlift
8 x 135 Raw
6 x 225 Raw
4 x 295 Raw
2 x 295 Raw
4x 295 Strapped
1 x 300 Raw, 4 x 300 Strapped
4 x 315 Strapped
3 x 315 Strapped

Grip wasn't as cool as it was last week at all. Sigh.

Bench Press (Flat Barbell For Once)
10 x 135
4 x 155
1 x 165
3 x 160
2 x 160
4 x 155
3 x 155

Son of a BITCH. Walk away from flat benching for a few months (well, maybe something like 6) and lose it.

Bent Over (Bench) DB Rows
20 x 25
6 x 70, each arm
6 x 70, each arm

Pull Ups
4 x BW
4 x BW
5 x BW

Some Ab Thingy
10 x Whatever it was set at. I actually felt my abs for a change when using it... though I was one or two notches away from the max setting to do so.

Incline DB Bench (Cool Down)
20 x 30s

Not a particularly cool day. Deceptive DBs! I'm going to have to mix it up.

ShockBoxer
09-26-2006, 04:57 PM
Yet more suck factor. I got a late start last week and helped a friend move for 8 hours both Saturday and Sunday and didn't feel like lifting after that. I'm going to pull it together and have decided I'm going Westside style.

Session 1 – Dynamic Effort Bench

Dynamic Bench Press (Close Grip, Standard, Incline) Pick one and 8 x 3
Triceps (High Intensity) (Dips, Rack lockouts, board presses) 2 sets of 4
Shoulders (High Stress) (Clean and Press, Military Press, DB Bench, DB Incline, Arnolds)
Lats/Upper Back (Rows, Pull Ups) 3 sets of 8-10

Session 2 – Max Effort Squat/DL

Max Effort Exercise
Dynamic Hamstrings/Low Back (SLDL, Good Morning, Rack Pulls)
Repetition Abs (2 sets of 6, weighted crunches, etc)

Session 3 – Max Effort Bench Press

Max Effort Exercise (Bench, Close Grip, Incline)
Triceps (Low Intensity) (Skull Crushers, Face Pulls, Pulldowns) 2 sets of 8
Shoulders (Low Stress) (Front Raises, Side Raises)
Lats/Upper Back (Rep Work) (Pull Ups, Rows) 3 x 8

Session 4 – Dynamic Squat/DL

Dynamic Squat
Heavy Hamstrings/Low Back (SLDL, GM)
Repetition Abs (2 x 6)

This week I'm starting with Max Bench day. I'll do Dynamic in its regular place (and possibly wrap dynamic dead/squat into it). I'm planning on doing Mon, Tues, Thur, Sat but the way things have been going lately we'll see.

I'm also periodizing it with Cressey's 100/80/125/60 schedule. This week is baseline so it's 100.

I'm overcomplicating for my strength level but this sounds like fun so **** it.

ShockBoxer
09-26-2006, 05:06 PM
Max Effort Bench Day

Pre-WO: 157.5 and holding

Flat Barbell Bench Press
20 x 45
8 x 95
4 x 115
4 x 125
3 x 135
2 x 145
1 x 145
2 x 145
2 x 145

"WTF Shock? What happened here????"
My benches haven't been comp legal. I bumped into a powerlifter at the gym last week and today and he's of the opinion that if the bar doesn't touch your chest, it doesn't count. He's probably right. My standard bench press is about 1 inch off my chest. Getting it down that extra inch to touch was a lot harder than I thought it would be. He thinks the weight will bounce back up to where it was pretty quickly once I adapt to the extra stress.

Bent Over Barbell Rows (Underhand)
10 x 95
10 x 105
8 x 115

Dumbell Pull Overs
8 x 55
8 x 55

Skull Crushers
8 x 30s
8 x 30s

Pull Ups
8 x BW
4 x BW

Standing Military Press
20 x 50
6 x 70

Abs
8 x '210'
8 x '210'

Oh yeah. I did a 'fitness test' on the treadmill... normally it reads 'below average' because I take it after I've been lifting. Today it read 'above average'. Most likely the lack of deads amping my HR up (I can't wait until Thursday. I miss them.)

ShockBoxer
09-28-2006, 04:35 PM
Max Effort Squat Day

Pre-WO: 156.5

Squats
20 x 45
8 x 135
1 x 185
1 x 205
1 x 215
1 x 215
2 x 215

Oof.

SLDL (Raw)
8 x 135 Double overhand
8 x 185 Double Over
8 x 205 Mixed

And... that's it? Westside is a lot different than other routines I've tried. My short legs day got even shorter.

I threw in

Standing Calf Raises (Atlantis machine)
12 x '600'

Funny part is my legs feel hit, really hit.

ShockBoxer
09-30-2006, 07:50 AM
High Stress Shoulder/Dynamic Bench Day

Clean and Press
10 x 30
6 x 80

Standing Military Press
6 x 80

Behind Neck Barbell Press
10 x 30
8 x 50

High Rows
15 x 60
12 x 60

Wide Grip Bent Over Rows
15 x 90
14 x 90

Dynamic Deadlift
3 x 135
3 x 135
3 x 135
3 x 135
3 x 135
3 x 135
3 x 135
3 x 135


Dynamic Flat Barbell Bench Press
3 x 90
3 x 90
3 x 90
3 x 90
3 x 90
3 x 90
3 x 90
3 x 90

Side Bends/Grip Work
10 x 80 each side

Tricep Pulldown
12 x 80
6 x 100

I may have overdone the rows. I read an article on EliteFTS about the benefits of high rep rows and shrugs but I did 60 reps. The pumpage is mad, though...

ShockBoxer
10-02-2006, 04:21 PM
Ok, starting the week off with the prescribed program start...

Dynamic Bench/Low Intensity Shoulders

Pre-WO Weight: 160. Hmm. Bears watching. This program has a LOT less volume than I'm used to so I may very well be burning less calories. Not worried about it, though... just means more muscles for less food! (I hope)

Flat BB Bench Press (Dynamic)
3 x 95
3 x 95
3 x 95
3 x 95
3 x 95
3 x 95
3 x 95
3 x 95

I know you're supposed to wait between sets here but damn that was boring... after the first set I just paused for 10 seconds at the top without reracking and pumped out another three.

Two Board Press (Heavy)
5 x 135 (as wide as my grip would go)
5 x 135 (close grip)

Pathetic. Lots of room for improvement here.

Lateral DB Side Raises (Reps/Conditioning)
15 x 15s

Bent Over DB Rows (Reps/Conditioning)
15 x 25s
15 x 50s

Incline Dumbell Bench Press (Rep Work)
10 x 45s
6 x 45s

Ab Thing
6 x '240' lb ... the most the stack goes to. Well, I certainly felt it so whatever.

Waist: Maximum Exhale 34 inches, Maximum Inhale 37. I can vacuum shot it down to 32.5 if I feel self-delusional about not being a fatass.

ShockBoxer
10-03-2006, 05:00 PM
Max Effort Dead Day

Pre-WO: 158.5

Deadlift
135 x 4 Raw
225 x 1 Raw
315 x 1 RAW (PR)
365 x 1 Strapped (PR)
375 x Ow **** my back
335 x 1
335 x 1

Couldn't get 375 off the floor but my back paid for it a little anyways. I'll have to see why in the PL forum or something.

Good Mornings
45 x 25 to get the blood flowing to my lower back

I don't know if my back can take these or SLDL after squats or DLs even without a tweaking.

Leg Curls
4 x whatever the machine's weight really means. It was hard, worked my hams, and didn't stress my back and that's good enough for me today.

DB Shrugs
30 x 55s Pointless, really. I didn't think I'd be able to get that many without my grip failing or something.

BB Curl
15 x 60 Pointless, really. I just felt like curling for a change... though I do some variation of row twice a week and definitely feel those in my bi's.

Training at 1 RM really kicks the bejesus out of you for followup exercises...

WBBIRL
10-03-2006, 05:11 PM
For only having been in the iron game just over a year, your doing great.

ShockBoxer
10-03-2006, 05:48 PM
I feel huge (even though I'm not). That feeling alone is enough to keep me driving for a new PR every week even if the health and appearance benefits weren't awesome.

ShockBoxer
10-05-2006, 04:29 PM
Max Bench Day (of a sorts)

Pre-WO: 159

Flat Dumbell Bench Press (Off My Chest)
10 x 25
3 x 35
3 x 45
3 x 55
2 x 65
1 x 75 (fail)
1 x 65
1 x 65
1 x 65

I rest the dumbells on my chest for a count of three and then imagine someone saying 'press' and give 'er.

Moderate Dumbell Pull Overs
8 x 65

High Rows
9 x 70
10 x 60

No rest between the high rows.

That's about it, really. I was going to throw in some chins but my right lat was burned up pretty bad after the ME DB press and even more so after the pullovers.

ShockBoxer
10-10-2006, 04:08 PM
Thanksgiving weekend was a wash. I seriously tweaked my neck last max bench day... either it was the 1 rm presses or the combination of that and the pullovers (guessing it was the combo).

Want to go back to a three day upper, lower, upper but keep it westside style... so with that in mind:

Max Bench Day (go encore)

Pre-WO Weight: 158.5

Dumbell Flat Bench Off the Chest
25 x 25s
3 x 35s
3 x 45s
3 x 55s
1 x 70s
1 x 70s completely fried
2 x 65s
0.5 x 65s toast

Pull Ups and Chin Ups
4 x BW Pull Ups
8 x BW Chin Ups

Dynamic Squats
2 x 115 x 10 sets

Next Day up: Max Effort Squats and some rows. Saturday should be heavy overhead and heavy triceps.

Waist: 34

ShockBoxer
10-14-2006, 10:33 AM
High Stress Shoulders/High Rep Leg Day

Yeah, I chickened out on my ME squats. Something is wrong with my form and I don't know what... but after I'm done my right knee aches and my left ankle tendon hurts. I'm going to go with high rep, like 20 rep squats, for a bit... I saw good results with them last time, even if it didn't do a lot for my 1rm.

Pre-WO: 159

Clean and Press
3 x 60
3 x 70
3 x 80
3 x 90
3 x 100
1 x 110 PR!
3 x 100

Supersetted the C&P with:
Wide Grip Bent Over Rows
15 x 110
12 x 110

Zercher Squats
15 x 110

Heart. Going. To. Burst. I forgot how brutal zerchers are. I highly recommend them to anyone who wants to feel like they can't breath and want to puke when finished a low weight set of something.

SLDL
18 x 110

Conditioning work basically. Hammies have been bothering me lately.

Tricep Pull Down
10 x 100
3 x 110

Chin Ups
4 x BW

Heh. Guess I was toast after all by this point.

Waist: All over the place. Between 33.75 and 34.25 inches at full exhale.

ShockBoxer
10-17-2006, 12:26 PM
ME Bench Day

Flat DB Bench
25 x 30s
3 x 40s
3 x 50s
0 x 75s
1 x 70s
1 x 70s
1 x 70s PR for sets
1 x 70s and again

Zercher Squats
20 x 110

BO Barbell Rows
15 x 110
15 x 110

DB High Rows
15 x 30s

Barbell Curl
5 x 70

Yeah, toast. I don't know how anyone could put direct bi work on a chest/back day.

5 Minute Fitness Test
Rating: Good

ShockBoxer
10-19-2006, 04:37 PM
ME Dead Day

Pre-WO: 160

Deadlift (Raw until 375 attempt, then strapped)
6 x 135
3 x 185
3 x 225
1 x 275
1 x 315
1 x 375 + 10 lb PR
0 x 375 (got greedy. Didn't break ground.)
1 x 335
1 x 345

Standing Military Press Superset during deads
20 x 60
20 x 60

I remember when 60 was an effort to get above my head 6 times.

DB Side Bends
8 x 100, one side at a time, strapped :(

DB Static Hold
100 x 15 seconds right hand
100 x 5 seconds left hand

Zercher Squats
20 x 110

ShockBoxer
10-21-2006, 01:26 PM
High Intensity Shoulder/Back/Tri day

Pre-WO: 159.5

Standing Military Press
20 x 70
3 x 100

Clean and Press
3 x 80
3 x 90
3 x 100
0 x 110
3 x 100

Pull Ups
6 x BW

Chin Ups
8 x BW

Tricep Pulldown
8 x 90
6 x 100
6 x 110

Zercher Squats
20 x 115

ShockBoxer
10-30-2006, 04:26 PM
After a week off to try and gain a pound and recover a bit I am back in action.

ShockBoxer
10-30-2006, 04:30 PM
ME Bench Day

Pre-WO: 160

Well, maybe I didn't gain a pound and maybe I did. I'll see as the week progresses. Truthfully, I've always thought my three sessions were only worth 1200 calories which is a third of a pound. This weight would seem to make that accurate but we'll see.

Flat DB Bench (from chest)
30 x 30 (Ok, this is excessive)
3 x 40
3 x 50
2 x 60
1 x 75
0 x 75
4 x 60
1 x 65

BO Standing Wide Grip Underhand Rows
15 x 115
15 x 115

So up it goes

Cleans
8 x 80

God DAMN these are harsh at higher reps. I was working on my form... the hard part for me is smoothly dropping into a squat. I can pull it slowly off the ground fine, accelerate fine, jump in the air like an idiot holding half his body weight in front of him fine, bring it to my shoulders fine (mostly. Haven't gotten that elbow rotate thing down for the most part), but only drop to a quarter squat.. maybe parallel. Maybe.

ShockBoxer
11-02-2006, 04:56 PM
Leg Day

Pre-WO: 160

Zercher Squats
10 x 45
8 x 135
8 x 145
8 x 155
6 x 165
6 x 165

SLDL
20 x 165 (started double over, switching to mixed at rep 10)
10 x 205

Could barely walk to the bus. Should have taken 5 minutes to chill out... been a while since that's happened.

DumbellDude
11-02-2006, 08:39 PM
You're killing the deadlifts buddy! Good workouts overall.

ShockBoxer
11-02-2006, 09:23 PM
I love the deads. Wanted to do them today but my back's been a little off... my prescription insoles have worn out so walking is beginning to suck a little again.

Right now I'm pressing towards benching the 100 dbs from a rest position on my chest. Slow going.

Your squats are awesome. I just can't get the hang of them and have some skeletal and muscle issues with the mechanics behind them. I'd love to have a squat higher than my dead... that would rock.

ShockBoxer
11-05-2006, 11:55 AM
Shoulder/Back/Everything Day

Push Press
12 x 50
0 x 115
4 x 95
4 x 105
4 x 105
4 x 105
4 x 105
4 x 105
4 x 105

Incline DB Bench
1 x 50s. Shoulders were toast from the push press.

Neutral Grip Pull Ups
8 x BW
6 x BW

Ab Machine Thingy
6 x '225'
6 x '225'

DB High Pulls
10 x 35s
10 x 35s

Cuban Presses
30 x 10s
20 x 15s

Zercher Squats
20 x 115 (really easy. These aren't true 20 rep squat... they literally are the weight I can do for 20 non-paused reps. I felt like I could have done 30.)

5 minute fitness test
score: 47 'good'

DumbellDude
11-05-2006, 08:02 PM
good workou. give the box squats a try, you'll love them.

ShockBoxer
11-12-2006, 10:53 AM
Another crappy week for getting to the gym. No excuses just bad weather and worse planning.

ShockBoxer
11-12-2006, 10:58 AM
Full Body Attempted Workout

Pre-WO Weight: 160 and a bit it looks like

Back Squat
10 x 45
8 x 135
6 x 185
4 x 195
4 x 205
4 x 215
4 x 215

Hurt my right shoulder a little doing these, which leads to...

Flat Barbell Bench Press
10 x 45
8 x 95
6 x 115
6 x 125
3 x 135
3 x 135
3 x 135

Right shoulder was on FIRE. I hurt my cuff last year and I don't think it's every fully healed. DBs don't aggrevate it which is a big part of the reason I use them... yet obviously neglecting my BB bench has WRECKED it.

Arnolds
35s x 7

Shoulders were toast. I went and threw up 70 pounds three times on a barbell after but it was a mistake.

Not thrilled at my right rotator's capabilities. I did a set of 12 x 20s cubans when I got home for rehab.

ShockBoxer
11-14-2006, 04:48 PM
Bench and Row Day

Pre-WO: 161

Bench Press
30 x 45 fiddling with form
8 x 95
6 x 115
4 x 135
4 x 135
4 x 135

This sucked for the ego, but it was completely pain free on my rotator. I benched to the top of my abs with my pinkies an inch inside the rings.

Bent Over Barbell Row (Wide underhand grip)
10 x 135
6 x 155
8 x 135

Nothing wrong with these. You know, other than being higher than my new-form bench.

Zercher Squats (conditioning)
30 x 115

ShockBoxer
11-18-2006, 08:09 PM
Deadliftin' Day!

Pre-WO: 159.5 lb

Deadlifts
10 x 135
4 x 185
4 x 225
1 x 275
1 x 315
0.5 x 385 I got it off the ground, but couldn't lock it out
1 x 365
1 x 335
1 x 335
1 x 335
15 x 225

Supersetted with Standing Military Press:
15 x 70
10 x 80
6 x 90
5 x 90
5 x 90
5 x 90
10 x 70

ShockBoxer
11-20-2006, 04:41 PM
Augh. I did a few doorframe pullups today while bored... it was a bad idea. My lats feel like they've burst and that I'll never be able to raise my hands above shoulder height again. It was weird because they didn't FEEL like they had doms... but obviously they did big time.

Hope it's cool by tomorrow for Bench'n'Row day.

ShockBoxer
11-21-2006, 05:32 PM
Bench and Row Day (With Some Squats and Static Holds thrown in)

Pre-WO: 161

Flat Dumbell Bench Press
8 x 30s
8 x 40s
4 x 60s
4 x 60s
5 x 60s
4 x 60s
3 x 60s

Decided to go back to volume based work for bench (relatively... it's still under 6 reps).

Bent Over Rows (underhand grip)
10 x 135, Pinky on the rings
12 x 135, Index finger on the rings
15 x 135, Shoulder width grip

Zercher Squats
10 x 135

Static Dumbell Holds (Side)
100s x 20 seconds
100s x 20 seconds

That's a big improvement over 3 or 4 seconds (neither times include the actual lift or return time)

ShockBoxer
11-23-2006, 04:33 PM
Squat Day!

Pre-WO: 162

Squats:
20 x 45
8 x 135
3 x 205
3 x 205
2 x 225
2 x 225
3 x 225
3 x 225
3 x 225
3 x 225
3 x 225
2 x 225 (and ditched)

I feel beastly! Rargh! My legs and surprisingly back aren't sore. My ass is, though. We'll see if all this changes tomorrow I suppose. Shoulder width stance and really focussed on keeping my shoulders over my hips.

Barbell Shrugs (after I ditched. Might as well get some use out of it)
8 x 225

Ab thingy:
3 x Max Setting ('240')
3 x Max Setting

Standing Military Press (Rehab and Conditioning)
20 x 70
20 x 70

Did these while resting between the first two 225 sets.

ShockBoxer
11-25-2006, 11:02 AM
Shoulders and Stuff

Pre-WO: 162

Standing Militaries
20 x 45
3 x 95
3 x 95
3 x 95
Gave up frustrated. Came back later.
3 x 95
Went to the fixe barbells
10 x 80
20 x 70
Went back to the rack
12 x 65

The oly and plates were heavier than the fixed weights. By a lot. I went to the counter to point this out and the woman there said 'oh, some of our plates are off by as much as seven pounds one way or the other. We weighed them for an exercise class. Sorry about that.'

Argh. :bang:

Standing Arnold Presses
12 x 30s DBs don't lie

Incline Dumbell Bench Press
12 x 45s
12 x 45s

Deadlift
20 x 225, strapped of course

Chin Ups
8 x BW neutral grip
6 x BW underhand (true chin)
6 x BW neutral grip

KevinStarke
11-25-2006, 11:47 AM
20 rep deadlift, your nuts man. As far as the MP's go thats ridiculous the weight was off but hey, you did 100+lb MPs for triples bro.

ShockBoxer
11-25-2006, 12:16 PM
I like the 20 rep DLs. They're true 20 reps... 20 unpaused reps. Not the back destroying soul crushing 'pick something you can do 10 times and do it 20'. That would be nuts with DLs.

I'm not DISSAPPOINTED at triples at 100+ for militaries. It's what I was aiming for (I went in wanting to do 10 sets of doubles/triples at 105). It was just a buzzkill to go for what I wanted to do for a warmup and have to turn it into a working because I didn't know the weights were probably off.

ShockBoxer
11-28-2006, 04:44 PM
Bench and Row Day

Decline Dumbell Bench
20 x 30s
6 x 50s
6 x 50s

Decline Barbell Bench
10 x 95
6 x 135
6 x 135

Incline Dumbell Bench
5 x 50s

I was trying declines because supposedly they're easier on your shoulder. I admit it didn't feel AS tweaked but I still felt it in my right shoulder.

Bent Over Barbell Rows
10 x 135
10 x 135
10 x 135

Grip was out past the rings, underhanded

Zercher Squats
20 x 135, no pauses

Easy as hell. My work capacity is improving... or my legs are getting stronger finally. Either is cool with me.

Cuban Presses
50 x 15s

Why 50? I have no idea... just because.

Tricep Cable Pull Down
20 x '40'

DumbellDude
11-28-2006, 07:30 PM
Nice numbers man!

Stumprrp
11-28-2006, 07:38 PM
20 rep deads are nuts i did them with SLDL's, i rest paused 3 times to finish lol.

ShockBoxer
11-28-2006, 08:56 PM
My 20x exercises, unless noted, are done with weights I can actually do 20 reps of. They're for conditioning not ass-kicking. Like I've said before I wouldn't want to take a weight I could dead 10 times (probably 255 or so?) and then rest/pause my way to 20 with it. That would be brutal.

Actually, I would want to because I'm dead-obsessed. I wouldn't, though, because reps 10-20 would probably have such ****ty form my back would snap.

KevinStarke
11-28-2006, 09:39 PM
Yah man I feel rest pausing your way to a 20 rep dead would be pretty brutal. Nice bench work man.

ShockBoxer
11-29-2006, 02:54 AM
My bench is so weak these days it's painful. I don't know what happened. I think it's the damn shoulder but it doesn't hurt at all EXCEPT while doing presses. No throbbing pain afterwards, nothing.

Beast
11-30-2006, 02:57 PM
Hey Boxer, is your IBD ulcerative colitis or Crohn's disease?

ShockBoxer
11-30-2006, 04:39 PM
No to both. No structural damage. Believe me, they checked... and checked... and checked again.

ShockBoxer
11-30-2006, 04:42 PM
Deadliftin' Day!

Deadlift
6 x 135
6 x 225
1 x 315
1 x 380 PR
1 x 365
0 x 365 ugh
3 x 315
3 x 315
3 x 315

SLDL
6 x 225 ugh again. Too soon.

That's about it. Normally I do some dymamic for shoulders to prep for Saturday's session but my right shoulder ached a little just unracking the oly from above shoulder height (in the power rack) to set for deads. I'll see how it feels Saturday.

380! Woo!

Beast
11-30-2006, 06:07 PM
Awesome lifts, dude.

What type of diet are you on these days?

ShockBoxer
11-30-2006, 09:07 PM
No diet, really. I just try and eat 2500+ calories a day, which is above maintenance. I'm planning on cutting 3-4 pounds of fat in January to see how that looks. Since I don't really want to drop below 160 it means I've got another pound or two to gain before then... should be doable over Christmas. Until my lifts cap out I don't see a lot of reason to throw on a bunch of weight, though my long term goal is 180 at below 15%.

KevinStarke
11-30-2006, 09:21 PM
Oh snap, closin on 400 man. Congrats on the PR!

DumbellDude
11-30-2006, 11:20 PM
Strong deads man. Hope shoulder feels better for your bench.

ShockBoxer
12-01-2006, 06:24 AM
Of all things I think my shoulder might be work related. My workstation set up is total ****, and I have to stretch that arm out to max length and lean to use the mouse.

Man, is my back pumped up today.

Kevin: Yeah, 400 is so close I can taste it. I want it bad but I know I've got to be smart about getting there. 405, four plates, would be awesome.

DBDude: Yeah, the shoulder thing on presses really blows but at least it doesn't affect my pulls (rows and deads and even chins). I couldn't stand not pulling. I love pulls.

ShockBoxer
12-02-2006, 09:47 AM
Gimped Shoulder Day

Pre-WO: 162

Neutral Grip Pull Ups
6 x BW
6 x BW
6 x BW
4 x BW

Dumbbell Front Lateral Raise (http://exrx.net/WeightExercises/Supraspinatus/DBFrontLateralRaise.html) (Rehab)
20 x 5s
20 x 10s
15 x 15s
15 x 15s

My left (uninjured) shoulder was good for a 20 pound DB for 15 reps but there's no sense in unbalancing things

Standing Dumbell Shoulder Press (Neutral Grip)

10 x 30s

I tried a neutral grip for this and my shoulder didn't hurt. Of course the weight I could move was pitiful but it's better than nothing while I rehab.

Wall Girdle Stretch (http://exrx.net/Stretches/PectoralisMinor/Wall.html) (Rehab)

I could barely touch my shoulders to the wall. Delts felt like they were going to explode. Can anyone with any shoulder muscle actually DO this stretch?

Modified Door Stretch (http://exrx.net/Stretches/PectoralisMinor/Doorway.html) (Rehab)

ShockBoxer
12-12-2006, 03:59 PM
Geeze. Where does the time go?

My focus waivered. In light of my shoulder injury I questioned why I was doing this. I didn't eat enough protein. I ate too much junk. I did the stretches for my pronated shoulder and that was about it.

But I'm back. If gimped training is all my body can give me right now then gimped training is what I'll work with.

ShockBoxer
12-12-2006, 04:07 PM
Gimped Bench'n'Row Day

Pre-WO: 161

DB Front Lat Raise
30 x 15, each arm

Flat Dumbell Bench Press, Neutral Grip, Close Grip (elbows against my sides)
20 x 20s
10 x 40s
6 x 50s
4 x 60s
3 x 60s
4 x 60s
4 x 60s

Shoulder didn't complain much. Hurts more opening a door or changing my shirt.

Yates Rows (because Dorian Yates rocks)
10 x 135
8 x 155
8 x 155

And since it was loaded anyways

Barbell Shrugs
30 x 155

Grip started to go

edit: Oh yeah... forgot one
Dumbbell Curls
8 x 30s

Been so long since I did them I forgot how bad I suck at them

/edit

DB Lying External Rotation (http://exrx.net/WeightExercises/Infraspinatus/DBLyingExternalRotation.html)

20 x 10, each side

ShockBoxer
12-14-2006, 05:04 PM
Dead Day (With Special Guest Star: Mr Squat)

Deadlift (raw until 315, then strapped)
135 x 8
225 x 4
275 x 1
315 x 1
385 x 1 PR
335 x 3
335 x 3

Squats
135 x 10 (a lot harder than it had any right being)
185 x 6

Of all things my injured shoulder was complaining heaviest about having to balance the bar on my back. Since it's healing up nicely (and because I knew my back would be toast as soon as the adrenaline wore off) I didn't try 225 this time around. Next week.

KevinStarke
12-14-2006, 05:05 PM
Hell yah! Congrats on the PR man thats sick, closing in on 405.

ShockBoxer
12-15-2006, 05:10 AM
Today I don't even really want to move. Everything neck down has filed a restraining order against my brain. Good times. :)

ShockBoxer
12-20-2006, 06:24 PM
Bench And Row and Squat Day

Pre-WO Weight: 163

Close Grip DB Flat Bench
15 x 25s
6 x 35s
4 x 45s
4 x 60s
4 x 60s
4 x 60s
4 x 60s

Yates Rows
8 x 155
8 x 155
8 x 155

Squats
10 x 135
4 x 185
7 x 225 in 2.5 minutes, paused after rep four and six
3 x 225
2 x 225

Rowing Machine for 4 minutes, maximum setting, 31 strokes per minute

Shoulder Girdle Stretch x 20

That is all.

sprahl85
12-22-2006, 10:57 AM
ssri's made my ibd go away and it sounds like the same as mine. I have no structural damage at all, and they checked well; about 3 times from the rear and a some barium and other things... not much fun. But ssri's make it feel a ton better for some reason. I have read a bunch of articles about serotonin and proper bowel function too, and it doesn't really suprise me. You could try some 5-htp if you don't want to go to the doctor, it was more powerful for me than some of the prescriptions I had.

ShockBoxer
12-23-2006, 08:28 PM
Hmm. Interesting angle. I'll look into it further... though I've had bad reactions to other drugs that tried to moderate things.

ShockBoxer
12-23-2006, 08:31 PM
Chin Up Day (and deads)

Pre-WO: 163

Chins (Neutral Grip)
6 x BW
5 x BW
4 x BW
4 x BW

Deadlift
8 x 135
6 x 185
4 x 225
15 x 245

Barbell Curls
6 x 70

Ab Machine
2 x 240
6 x 220

Tricep Pulldown
8 x 100

Shoulder is feeling a lot better, I think. I can actually do a weight-free military press without pain now.

Stumprrp
12-23-2006, 09:38 PM
ouch on those deads! high rep deads are fun :D

ShockBoxer
12-23-2006, 10:04 PM
They are. I love them as a lead up to the real deal later in the week. I probably could have done 260 or 270 though. Rep 14 and 15 were no picnic but I felt like with two minutes of rest I could have done a second set.

Oh yeah...

Barbell Shrugs
15 x 245

Barbell Static Hold
10 seconds x 245

Did those two things after the 15th rep. Forgot about them since it had been 8 hours since I trained before I got around to writing it down here.

ShockBoxer
12-28-2006, 10:22 PM
Spoke too soon on the shoulder. My girlfriend knocked me out of bed on the 24th and I landed hard with my hand outstretched. Then today I slipped in the shower and stopped my head from cracking open by absorbing the impact from the fall with that same damned arm. Felt like my shoulder popped out of its socket. Now not only does the shoulder ache (I can laterally raise it through the pain to 90 degrees so it's not a dislocate or break) but my neck and right elbow as well. If this keeps up I'm going to have to go to scheduled physio for it.

Rrraargh!

ShockBoxer
12-30-2006, 12:42 PM
Heavy Dead, Moderate Shoulder Press, Light Bench Day

Neutral Grip Standing DB Shoulder Press
15 x 10s
8 x 30s
8 x 35s
7 x 35s
8 x 35s

Deadlift (unstrapped until 400 attempt)
4 x 135
4 x 225
1 x 315
1 x 400 BIG PR
0 x 365
6 x 315
1 x 345
3 x 315

I went insane. I had 390 loaded and then I looked at the 5s just sitting there and said 'they're really small'. Once the thought was in my head I couldn't get rid of it... I had to try. I was figuring I'd miss but I psyched myself up big time, slapped my face, did some bodyweight squats, and just gave it all I had. ALL I had. Every muscle. Every centimeter past my thighs was pure hell... I kept wanting to ditch but instead I just kept pulling. Locked it and held it for a count of five and then basically dropped it.

It was too much weight. Seriously too much. I don't know if I'll ever be able to get there again knowing how much it hurt... but it was a hell of a way to end my mini-bulk.

Close Grip DB Flat Bench
15 paused reps of 35s

Tricep Pulldown Thingy
20 x '40'
6 x '100'

Rowing Machine
10 min, max setting, 30 strokes per minute

Stumprrp
12-30-2006, 12:46 PM
HELLZ YEAH 400 @ 165 is tremendous weight brother

ShockBoxer
12-30-2006, 01:07 PM
I started coughing after I put it down and seriously wanted to puke up my Smitty's belated birthday brunch (16 oz chocolate milk, international breakfast, plus half my girlfriend's wake up your day special).

I am so ****ing toast tomorrow. I can feel it already. :)

Bob
12-30-2006, 06:28 PM
I had to try. I was figuring I'd miss but I psyched myself up big time, slapped my face, did some bodyweight squats, and just gave it all I had. ALL I had. Every muscle. Every centimeter past my thighs was pure hell... I kept wanting to ditch but instead I just kept pulling. Locked it and held it for a count of five and then basically dropped it.
GREAT Attitude Boxer!!! And serious effort.. way to GO!!

It was too much weight. Seriously too much. I don't know if I'll ever be able to get there again knowing how much it hurt... DON'T EVER Say That Again!!!! As long as you use the best form you can and don't actually injure yourself, you have to test your limits!!! You did.. be proud!!

HELLZ YEAH 400 @ 165 is tremendous weight brotherF'ing Tweat!!!! :withstupi
That's an awesome weight.. 2.42 x BW...
Watch out 500!! Here comes ShockBoxer!!

ShockBoxer
01-04-2007, 04:29 PM
I need 500 for the elusive 3x BW. 3xBW would be bad ass.

Another ****ty start to the week. Sick tuesday and wanted to save myself for squats so didn't go wed to make up.

ShockBoxer
01-04-2007, 04:39 PM
Heavy Squats, Moderate Bench, Light Arnolds

Squats
6 x 135
4 x 185
8 x 225 (paused for four breaths at four reps and six reps) Challenge
1 x 225 Heh
3 x 225
2 x 225

Light Arnolds
25 x 25s
10 x 30s

TOO light with the 25s. I should have realized it before rep 15, where I intended to stop. On the bright side of things they didn't hurt my injured shoulder at all...

Moderate Close Grip DB Flat Bench
4 x 45s
6 x 45s
6 x 45s
6 x 45s

THESE did, though... not the first three sets, which were bafflingly hard (then again, I only got 3 hours of sleep last night and had probably worn out my shoulder with the ******ed amount of arnolds), but the last set I tried to pinch my shoulder blades together. The result was pressing the 45s at an angle, outward rotation side... and outward rotation is what is killing me.

Settled down quick enough after so hopefully no harm done.

Rowing Machine, setting 10

Seven minutes total
6 x 30 second 45 rows per minute 'sprints' for HIIT
Rest of the time was spend gasping for air between sprints at 30 rpm

ShockBoxer
01-06-2007, 02:38 PM
Heavy SHoulder Presses, Light Squats, Light Benching

Pre-WO: 162.75

Squats (ATF)
10 x 45
20 x 135, unpaused

Yates Rows
8 x 160
8 x 160
8 x 160
6 x 160

Neutral Grip Shoulder Press
10 x 20s
6 x 35s
4 x 45s
0 x 50s
2 x 45s
6 x 35s (much later in the session)

The hardest part was cleaning the DBs up to start position. Really hard.

Hack Squats
3 x 225

Banged my calves pretty hard. Very uncomfortable. I haven't done these in months and months so maybe I forgot how to not bang my calves or something. Sucked too much ass to continue.

Neutral Grip Pull Ups
4 x BW
4 x BW
4 x BW

Dips

1 x BW

KILLED my shoulder to dip. No more of these for quite a while.

Standing MIlitary Press
20 x 45

I tried this for the first time in weeks. No pain! As long as I keep my elbows in and my grip at shoulder width I should be able to work the weight up on these again (I hope).

DB High Rows
15 x 25s

Blah. Sucked on the shoulder a tiny bit.

Rowing Machine Sprints
5 x 30 seconds, 45 rows per minute, over 10 minutes

ShockBoxer
01-06-2007, 02:38 PM
I was standing at a bus stop just a few minutes ago coming home from the gym. The wind is blasting in gusts of up to I have no idea and it's pouring. I saw a bus coming around the corner (to far to see the number) and stepped out to see. A girl did the same.

All of the sudden I saw movement and turned my head. A billboard sign, probably 10x7 or so, ripped from its stand, tumbled once, and slammed into the side of the now stopping bus hard enough to shatter the advertising sign and dent the bus underneath. This impact was about five feet from where we were standing. I didn't even have time to say 'look out' let alone push her out harm's way or even get out of the way myself... it was just so fast.

I grabbed the corner of the sign and pulled it from under the bus. I had to give a statement to the bus driver and leave my number as a witness and then give a statement to the supervisor (a big guy, 300 pounds easy.) I had pulled it up onto the sidewalk and off the road but he pulled it further out of the way. I said the thing weighed like a hundred pounds and it was lucky nobody got hit. He laughed at me and said it weighed more like 300 pounds and it was damned lucky nobody got killed.

The girl listening to her ipod was completely oblivious to what was going on and didn't show the slightest bit of comprehension that she had nearly died. She was a good half foot shorter than me and probably a hundred pounds soaking wet... it would have destroyed her.

So yeah... you just never know.

ShockBoxer
01-06-2007, 09:51 PM
Forgot the flat db bench, close grip, 20 reps of 35s

ShockBoxer
01-09-2007, 05:01 PM
Deadlift Day (and stuff)

Pre-WO: 163

Deadlift (raw til 315 then strapped as usual)
6 x 135
4 x 225
1 x 275
1 x 315
2 x 365
1 x 365
1 x 365
1 x 365
0 x 365
0 x 315

Failed. Failing on DL really sucks... I try to avoid it for the pure suckage factor on the lower back.

Still... a double of 365. Woo! And oof. Of course, according to a calculator on Bodybuilding.com that means my 1rm on deadlift is 375... which is wrong.

Standing Military Press
20 x 70
10 x 80

Testing out my shoulder. It did ok. I probably could have squeezed another two reps out of 80, but it was beginning to tighten up and I didn't want to overdo it.

DB Flat Bench (close grip)
15 x 40s

Yates Rows
10 x 135
20 x 110

Rowing Machine Sprints
5 x 30 seconds, 45 rpm, in 5 minutes

ShockBoxer
01-11-2007, 05:38 PM
The 10th

Keeping with my more exercise instead of drastically cutting calories thing I did

40 DB front squats with 40 pounds total
20 BO DB rows with 20 pounds
6 Lateral Front raises with 20 pounds

I figured it was better than nothing on an off day

ShockBoxer
01-11-2007, 05:46 PM
Bench Day (and stuff)

Pre-WO: 165

Lol. Bulk... complete. To bad I've been ****ing CUTTING for a week (down from 2000 calories + lunch to 14-1500 + lunch). Why I'm up two pounds in two days I don't know... but I hope it's not the HIIT sprints blocking my muscles from absorbing as many calories, drastically lowering maintenance. Is that even possible?

Flat DB Bench Press, Close Grip
20 x 15s
4 x 35s
6 x 50s
6 x 50s
6 x 50s
6 x 50s
6 x 50s

Arnolds (light)
1 x 35s
1 x 30s
15 x 20s

Note to self: Don't do these right after a high volume benching session. All it did was tired out my already toast shoulders and make me look really weak.

Deadlift! (Grip work)
6 x 135, double over
5 x 185, double over
5 x 185, double over
4 x 185, double over
4 x 225, mixed (left under)
4 x 225, mixed (right under)

My grip basically failed on each set. As above, it made me feel really weak... I wanted to strap up and rip off a few 315s to at least pretend the weight was heavy but I checked my ego at the door. Increasing strapless grip is the entire POINT of this light day.

Tricep Cable Pulldowns
15 x '80'

Rowing Sprints
5 x 30 seconds, 50 rpm, in 5 minutes

I'm getting better at these already.

KevinStarke
01-11-2007, 05:49 PM
All your work looks good man, grip strength will come ya just gotta be patient.

ShockBoxer
01-11-2007, 05:57 PM
Thanks Kev. You're one of my inspirations... strong as an ox while remaining pretty light (well, not *that* light for our height).

Right now I'm a little confused at the weight spike... I'd say 'water' and be done with it but if you look at my log I don't really fluctuate that much. I'm not worried yet... but if I'm 167 by next week after the only changes in my lifestyle being losing one of my bowls of raisin bran (180 cals) and a few peanuts (down from a half cup to 1/3rd) and ADDING short HIIT sessions at the end of my training sessions and a little gpp on off days... well, I'll be really pissed.

ShockBoxer
01-21-2007, 04:56 AM
Another crazy week. I wish I had a car, sort of. Some days the weather was really too bad to be walking around in.

In any case:

Saturday:

Pre-WO: 164

Standing Arnolds
20 x 20lbs ... warmup for bench and rehab for shoulder

Flat Dumbell CLose Grip Bench
8 x 30s
6 x 40s
5 x 60s
2 x 60s
5 x 55s
5 x 55s
4 x 55s

Squats
8 x 135
4 x 225 in three minutes. Heart wasn't in it or something
3 x 225
2 x 225

Atf Squats
15 x 135, no rests

Static Barbell Holds (Double Overhand)
225 x 20 seconds
225 x 15 seconds
225 x 15 seconds

Rowing Machine Sprints
4 sprints in 5 minutes, 63 rows per minute

Totally kicked my ass at that speed.

DGabe24
01-21-2007, 07:57 AM
Hey SB, great to see you're still goin @ it hard as ever man. It's been a while since i've posted in here...keep up the good work bro. :thumbup:

ShockBoxer
01-24-2007, 04:41 PM
I'm doing what I can. This shoulder just doesn't seem to want to heal... but I keep doing stupid **** like changing the water jug at work.

DEADLIFT DAY!

Pre-WO: 164

It is to laugh, really. I maintained on this diet at 160 for months. All that's changed is adding some HIIT. Oh well.

Deadlift (RAW!)
8 x 135, double over
3 x 225, double over
2 x 275, mixed
1 x 335, mixed +20 raw PR
1 x 345, mixed +30 raw PR
0 x 365, mixed (dropped it halfway up)

Strapped Deadlift
3 x 365
1 x 365
1 x 365

Flat Dumbell Bench Press, Close Grip
15 x 45s

Standing Arnold Presses
20 x 25s

Trying to take it easy on my shoulder. It's not the lifting that aggrevates it as much as it is doing things like holding doors open for women, etc. I've got to start using my left arm for that **** until this heals. Otherwise it may never.

No HIIT today. I went into the gym more tired than I can remember being pretty much ever. I was fully awake after the first DL warm up set but within a minute of stopping I was heading back to dreamland.

DGabe24
01-24-2007, 06:15 PM
Sick workout man, lovin the raw DL's and follow up db cgbp work.

ShockBoxer
01-31-2007, 09:00 AM
Haven't lifted in a week. It's driving me nuts. I'm trying to really focus on getting my shoulder better because it sucks not being able to do any overhead work, or bench for that matter.

My shoulder IS feeling a lot better after all the massaging, rotating exercises and stretches, etc, but I want to give it another week of this treatment before I go back and try even light weights. I did a pull up on a door frame and it was ok, but a single pull up does not a healed shoulder prove.

It's killing me. :bang: :bang: :bang:

If I heal, I promise to take better care of my shoulders from now on.

ShockBoxer
02-12-2007, 07:42 AM
One more week to go. Shoulder is a lot better, but I don't think it's anywhere near full power. Still, I can do cuban presses unweighted without pain now... definitely a move in the right direction.

I've been doing a lot of curl jockey crap at home. stupid things like 3 x 15 with 20lb dbs, 2 sets of 15 arnolds or neutral grip shoulder presses, etc. Conditioning is better than nothing at all, I guess, but I want to lift heavy dammit!

ShockBoxer
02-20-2007, 05:25 AM
Went lifting last night. Following the Westside template so I'm going to see what I can do.

Moday, Feb 19

Day One

Pre-WO: 160. I thought I'd lose a pound or two recovering (no appetite so haven't been eating as much) but 5 was a bit of a kick in the teeth. Can't help feeling that it was all muscle, too.

Dynamic Flat BB Bench
3 x 95
3 x 95
3 x 95
3 x 95
3 x 95
3 x 95
3 x 95
3 x 95

Brought my grip in to about an inch inside the gravelly bit (moulding?) rather than anywhere near the rings. No pain at all in the motion. Did all 24 reps without rereacking... just 'rested' at the lockout position for 3 to 10 seconds.

Standing Military Press (Barbell), Heavy
10 x 60
5 x 80
4 x 80
6 x 70

Very dissappointing. I knew I'd lose strength on them, since I haven't been able to properly do them for two months or so, but I was expecting to do three sets of 8 x 80.

Well, I was able to do them pain free and that's the important bit, right?

Doesn't make me feel any better about such a loss in strength and volume. Maybe I'll move them to ME leg day in case the DE bench is wrecking them for me.

Skull Crushers (DB)
10 x 15s
5 x 30s
5 x 30s

Can't remember the last time I did these and it shows.

Yates Rows
10 x 100
10 x 135 Narrow grip
8 x 135 Narrow
10 x 135 Wide

Rowing Sprints (HIIT)
5 x 30 second sprints, max setting, 62 strokes per minute, in 5:30

Tonight is DE Legs.

ShockBoxer
02-20-2007, 05:29 AM
God, just checked back in January. 20 x 70 followed by 10 x 80 on militarys.... three sets of 160 x 8 on Yates. I've got a ways to go to get back there.

Kiaran
02-20-2007, 07:17 PM
Hey buddy, welcome back again. I know what you mean about "got a ways to go." I'm in that boat too. Stick with it.

ShockBoxer
02-22-2007, 05:08 PM
Definitely sticking with it. Any other point in my life I would have quit by now, with the injuries and the bulking/cutting stuff... but not this time.

Though I did miss DE leg day because I fell asleep in the backseat of my carpool and they weren't used to dropping me off at the gym two nights in a row.

Anyways, on to the good stuff.

ShockBoxer
02-22-2007, 05:16 PM
Pre-WO: 160

Heavy Bench Day (minding injury)

10 x 45
5 x 95
5 x 115
5 x 135
5 x 145
5 x 145
3 x 145

At that point my shoulder started to get uncomfortable. I swore that would be my cut-off indication if it healed, so that was that. 145 was heavy, but my form was comfortable (and grip was nowhere near the rings)

Conditioning Work: Neutral Grip DB Shoulder Press
1 x 20s, too light
1 x 25s still too light
20 x 30s

Probably should have gone 35s for 15. Next time.

Conditioning: Tricep Pulldown
15 x '40'

Bent Over Rows
10 x 135 Wide underhand
10 x 135 Narrow underhand
8 x 155 Wide underhand

The 155 was sloppy, but no sloppier than my previous 160s. Made me feel a little better. I'm going to keep the weight lower to keep the reps neater.

Rowing Sprints

5 x 30 second sprints, 60 rows per minute, in 5 minutes

Stumprrp
02-22-2007, 05:21 PM
be careful on that shoulder man! nice workouts

ShockBoxer
02-22-2007, 05:33 PM
Definitely. I'm using ART on it at the slightest discomfort and that's REALLY helping it out.

145 > 0, and 0 is what I've been able to do and I don't want to end up back there ever again.

ShockBoxer
02-24-2007, 11:19 AM
ME Deadish Day

Pre-WO: 160

Deadlift (Raw)
115 x 8
185 x 1
225 x 1
275 x 1
315 x 1
365 x 0 (Couldn't lock it)
350 x 0 (Toast from 365 attempt)
315 x 1

Strapped Dead
350 x 1

Lock out strength is down a bit, I think. That or the 365 raw really killed me (possible)

Standing Militaries
15 x 70

Ah, much better. It *was* the DE bench that fatigued the living **** out of my poor shoulders. Moving Millies to ME Leg day.

Straight Leg Deadlift (Dumbells)
8 x 70s
8 x 100s
8 x 100s

Yeah, definitely a good way to toast my back and hams. I don't see myself doing GMs on this day as I planned.

Ab Machine Thingy
15 x 105
15 x 150
13 x 200

Rowing Sprints
5 x 30 seconds, 5.5 minutes

ShockBoxer
03-01-2007, 06:21 PM
Another craptastic week of being sick. Missed the DE days.

Flat Barbell Bench 5x5
5 x 95
5 x 105
5 x 115
5 x 125
5 x 135
5 x 135
6 x 135
6 x 135

Bent Over Rows, Underhand

10 x 135 Wide
10 x 135 Wide
10 x 135 Narrow

Narrow was a little rough on the last rep, but overall way to easy. Form was perfect which is what I was aiming for.

Picking Up Something Heavy From the Floor and Putting It Over My Head
15 x 40
10 x 50

Kind of like a slow motion snatch, with no dipping.

Tricep Pull Downs
8 x 40
8 x 40
8 x 40

This cable pull down is harder than the other one. I guess it's because the weight stack is six inches lower at rest so the weight has to be moved farther per rep.