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Stumprrp
05-13-2006, 08:30 AM
Thats right you pack of horse flys, stumpRRP is bulking and proud, im 195 and about 17-18% but im clean bulking until 220 and my eating is as follows..

breakfast will be a shake with a bowl of oatmeal + a tb of PB in the oatmeal, thats probley a 800 cal breakfast, for lunch ill pack 2 sandwiches instead of one either PB or pastrami/roast beef with some cheese on wheat bread, also nuts and a piece of fruit, probley close to 1000 calories, when i get home i will eat dinner and make sure its all healthy foods, my mom cooks very healthy anyways, try to get as least 12 oz of meat and a good portion of other stuff, then 1-2 hours after that another shake.

ill check the scale after and see if its a good 1.5 - 2 lb gain per week, and make sure im not putting on alot of fat, i shouldnt because its not going to be a dirty bilk but a clean bulk with alot of healthy food.

Hopefully at the end the waist will be no bigger then a 36" and BF only up to about 20-21 so i can cut again...

Current PR's ARE:

Decline Press - 265 x 1
SLDL - 405 x 1
Squat - 225 x 20, 195 x 30

I hope to get bigger and stronger and i dont care if my extra lower stomach fat/skin scares the girls away because i look fine everywhere else.

http://spytechonline.com/shsht/index.htm - Routine

JOIN ME IN MY JOURNAL FOLKS, IM STARTING ON MONDAY.

Clifford Gillmore
05-13-2006, 08:33 AM
Awesome stuff Rob! I think it was time you got out of you cutting phase personally, I can't imagine the mental drain that could of been. I hope nothing but nice lean gains for you!

Stumprrp
05-13-2006, 08:46 AM
yeah if you seen the video im fairly happy with my leaness even though my lower stomach hang dissapoints me, who cares!

i have to take my camera one day and give u guys a MM pick after my workout :D

KevinStarke
05-13-2006, 08:51 AM
Hell yah man looking forward to some big numbers here, eat up.

Stumprrp
05-13-2006, 08:53 AM
YEE NIGGA YEE

(sorry im not a racist im just excited for this)

Stumprrp
05-13-2006, 10:24 AM
yesterdays leg workout was crappy so im gonna go to golds today and do some squat stuff.

Stumprrp
05-13-2006, 12:53 PM
did a bunch of random leg workouts light..

and muscle milk is the best tasting drink ever made on the planet.

Stumprrp
05-14-2006, 07:47 AM
starting the bulk today, just ate a huge breakfast and loved it :D had a good night last night cooking burgers for people at 12 AM and played strip pool with some chicks :D i didnt have to take **** off woot...

also did 190 pushups.. haha what a freak...

took some measurements with one of those yellow measure things, i dont know what is big or small

no pump at all

arms - 15
forearms - 13
chest - 43
theigh - 28.5
waist - 37 but i wear a 34, weird.

Clifford Gillmore
05-14-2006, 09:11 AM
At your height Rob, those are good numbers. 28.5" legs...... FAWK.

Stumprrp
05-14-2006, 09:33 AM
Cool man, haha is that big?? im pretty upset with my arm size though its all good i might be a bit to big and fat after this bulk but it will make the next cut very very quick.

ah i forgot, calfs are 17.

Coke
05-14-2006, 12:30 PM
Legs and calves are already huge. You are doing the right thing man, go ahead and get even bigger - a lot of guys wish they could do what you are planning to do...forget about the waist until later on, them arms are gonna pack on at least a couple of inches. Good luck!!

Stumprrp
05-14-2006, 12:46 PM
thanks coke! a couble inches from 25 lbs? nice, lol, im gonna have a sweet keg belly when im done \M/

Stumprrp
05-14-2006, 06:03 PM
i got my dads 34 shorts on and i can stretch these mofo's like 2 inches, wtf!!?!?!

if yall are wondering, here are my goal for the first 8 weeks of the bulk..

15-20 lbs and 80% at least LBM.

270 to a 315 decline press
squat, i dont know but a 400+ would be nice, i can probley do that now
SLDL - 455 or 405 for reps

and to be bigger, haha.

WBBIRL
05-14-2006, 07:40 PM
Good luck man, are you sure 220 is all the higher you want to go??? I know if I could ever get to 200lbs I want to bulk like 50lbs lol.

Stumprrp
05-14-2006, 08:11 PM
well, we will see, i may get out of hand, 5'7 250 would be like really huge and i would be like 27%

WBBIRL
05-14-2006, 09:08 PM
Yea... but dont you plan to cut slightly once more after the bulk??

HILL
05-15-2006, 03:15 AM
new journals looking good and im jelouse of you bulking like cant wait till after summer so i can bulk as well

Clifford Gillmore
05-15-2006, 04:18 AM
Nice goals man! Looks very attainable, best of luck.

Stumprrp
05-15-2006, 04:38 AM
thanks folks, yeah wbb i plan on cutting but dude, 250, lmao.

and we are off, but i really need protein my protien is SO bad and clumpy, and tastes terrible.

Stumprrp
05-15-2006, 03:00 PM
Week 1 Active Recovery

Purpose of this week is to get used to the exersizes and go light, very low volume.

BB Row
185 x 6

CG Pulldowns
155 x 6

Hammer Pullups
+25 x 5

Seated Row
155 x 6

Deadlift
275 x 3
275 x 3

BB Shrug
225 x 6

EZ Bar Curl
80 x 6
80 x 6

DB Hammer Curl
40 x 6

Cable Curl
150 x 6

Once again, here is the routine.. http://spytechonline.com/shsht/index.htm

Pup
05-15-2006, 06:47 PM
SpyTech's routine is intense, if you like volume, it will force you to grow.

Stumprrp
05-15-2006, 06:52 PM
i like training no matter what the volume rob! im looking foward to overload week :D

WBBIRL
05-15-2006, 08:02 PM
I may give that a shot this winter, after I see how my adapted westside methods go.

HILL
05-16-2006, 03:15 AM
looks very interesting actually i may try it myself

Stumprrp
05-16-2006, 04:25 AM
brandon - i will let you know how it goes as i progress, it seems like a solid routine

hill - yeah man why not

Coke
05-16-2006, 06:14 AM
Ace routine Rob, got nice variety there - next week's should be interesting to see how many more sets you add in.

Stumprrp
05-16-2006, 07:38 AM
thanks coke! yes they will be very interesting! this whole routine is thats why i chose it.

i just esimated my marcos and its about 3000 calories, we will see how that is and ill adjust accordingly.

Stumprrp
05-16-2006, 01:17 PM
Week 1 Active Recovery

BB Squat
275 x 3
275 x 3

wow, 275 is so light...

Leg Press
3pps x 6

SLDL
225 x 3

Standing Smith Calf
315 x 6

Seated Calf
1pps x 6

This was soooo easy, i cant wait for next week to beef up the volume, chest tris and shoulders on thrusday.

Stumprrp
05-16-2006, 04:20 PM
my dad brought home this note from a personal trainer he knows at golds, however some of this information seems a bit off..he put..

keep reps low, 8-12, 8-12 is not low reps??
go to failure every set, 4 days a week that is not a good idea
40% carbs 40% protein 20% fat, ok that sounds right
cardio 3 times a week for 45 minutes???? wtf? on a bulk?

and something about the calories 15 to the 15th power times lean body mass?? iono

im still doing what i am doing

WBBIRL
05-16-2006, 04:21 PM
Id trust the info you get on here more then a PT from golds gym. Nice lookin workout.

Stumprrp
05-16-2006, 04:26 PM
thanks brandon i agree, im not going to ditch cardio completly im gonna throw it in but 3 times a week for 45 minutes is cutting material.

Coke
05-17-2006, 05:12 AM
Super stuff with them squats, you made light work on'em.

Stumprrp
05-17-2006, 05:24 AM
thanks coke yeah they were super light for some reason

Pup
05-17-2006, 05:52 AM
The calorie thing he means 15 kcals per pound of lean body mass...so if you are 196 and have 17% bodyfat your lbm is 163 and you'd start your calories at 2440 (insert laughter).

The cardio thing is a good idea though...30-45 minutes PWO at a low intensity (I.E.-incline walking) is badass for repartitioning, which is a very useful thing during a bulk.

As far as the personal trainer goes...that's the standard recommendations given by most of them that aren't real smart (for them high reps is 20+). You should ask where his certification is through b/c if he isn't a CSCS or has an NSCA-CPT license, he probably has a cert through a mickey mouse company that preaches crap you'd likely find in muscle rag from the 70s.

AlecB
05-17-2006, 06:09 AM
Id trust the info you get on here more then a PT from golds gym.

lol :withstupi I couldnt agree more

Stumprrp
05-17-2006, 06:17 AM
pup - i was cutting at about 2400 or less so i guess that is to low lol.

im not going to do the cardio 3 x a week though because i dont want to burn to many cals off and im to lazy, :D ill do cardio once a week, or today.

my dad just said hes a big looking 40 or so yr old so yeah your probley right lol.

Pup
05-17-2006, 06:21 AM
LOL...damn kids...if you were to reconsider one thing...it should be the cardio...consider that if you can repartition more of those calories towards muscle glycogen storage and cell repair and less towards fat storage, it makes cutting next time easier...your body though.

Stumprrp
05-17-2006, 06:42 AM
alright alright i will add in the cardio, how long though? will i have to eat more?

Pup
05-17-2006, 07:43 AM
30 minutes, moderate intensity (walk on the treadmill at like 3.5-3.8 at a 7-9% incline)...throw in another meal if you want, maybe something in the evening...protein/fat based...or toss in another early morning meal (or just increase the size of breakfast)...bump the calories in protein or low GI carbs if you go the morning route

Stumprrp
05-17-2006, 07:52 AM
ok it will be evening then, ill add in a scoop of PB or something like that, maybe a piece of what ever meat my ma cooked. thanks dude!

Stumprrp
05-17-2006, 03:47 PM
Went in today and did 25 minutes of incline 8% walking at 3.5, also did some weighted crunches and cable crunches 10 x 3 each.

and lastly did push press singles up to 170 no problem.

Coke
05-18-2006, 04:49 AM
Fine job, that is some good fat burning on the treadmill - good pace too, that's almost 1.5 miles...nice crunches.

Stumprrp
05-18-2006, 03:54 PM
thanks coke

Stumprrp
05-18-2006, 03:57 PM
Week 1 Active Recovery

BB Decline
185 x 6
185 x 6

DB Incline
55 x 6
55 x 6

DB Press
50 x 6

DB Lateral Fly
25 x 6

DB Rear Lateral Fly
30 x 6

EZ Bar Tricep Extention
65 x 6
65 x 6

Tricep Pushdown
150 x 6

Closegrip Bench Press
135 x 6

Good day but i dont like DB press at all and im gonna do standing mil press instead, i also dont dig reverse tricep close grip which is what he called for, i did other shoulder stuff also for the hell of it, and also some wind sprints.

I also got my nitrean in, mixed with a spoon and very little clumps, and tasted pretty good! thanks chris!

KevinStarke
05-18-2006, 04:27 PM
Good ol' active recovery, strong workout man.

Stumprrp
05-18-2006, 04:31 PM
strong yet boring as HELL! lol. thanks kev.

Coke
05-19-2006, 09:05 AM
Nice active recovery day dude for the push muscles, kept it basic but good.

Stumprrp
05-19-2006, 02:39 PM
thanks coke!

Stumprrp
05-19-2006, 02:52 PM
Week 1 Last Active Recovery Day

Deadlift
315 x 3
315 x 3

BB Shrug
455 x 6

BB Row
205 x 6
205 x 6

Hammer Chins
+30 x 5

CG Pulldowns
185 x 6

Cable Row
170 x 6

BB 21's
the bar x 3 sets of 3 consecutive 21's

Hammer Curl
40 x 6
40 x 6

EZ Curl
75 x 6
75 x 6

Thats all, last day of active recovery thank god, ill take my weight on monday and make sure the diet is alright, going to golds with friends on sunday so they can check it out, ill do OH press stuff.

Baseline next week, more volume and heavyer, but no failure.

KevinStarke
05-19-2006, 03:44 PM
Solid AR stuff man, on to the big weights!

Stumprrp
05-19-2006, 03:52 PM
^damn right and i cant wait, deads and shrugs felt a little heavy but thats no biggy.

ArchAngel777
05-19-2006, 04:25 PM
Hey Stump (Rob), been a while since I have stopped in here lately, but I just want to say I am hoping the best for you. You have great determination and I am confident you will find the results you are looking for, provided you stick with fitness.

Take care bud,

Gabriel

Stumprrp
05-19-2006, 04:25 PM
hey gabriel, thanks man! yeah fitness is my life, i love working out with a passion, and its time to get large and in charge!

HILL
05-20-2006, 03:31 AM
everythings looking good mate im jelouse of ytou bulking but im sure ive mentioned this. keep it up

Stumprrp
05-20-2006, 04:27 AM
LOL you should start to dude 32 waist is small.

Coke
05-20-2006, 07:53 AM
Super shrugs Rob, sweet deads and all as well.

Stumprrp
05-20-2006, 08:15 AM
thanks big coke

Stumprrp
05-21-2006, 02:57 PM
Strongman Stuff at Golds

Well, 2 of my friends didnt like it at all for some reason, i honestly dont know how its so awesome lol, but the other 2 enjoyed it.

Push Press
45 x 10
95 x 3
135 x 1
155 x 1
175 x just missed lockout
155 x 3
135 x 1

BB Overhead Lockouts
135 x 3
145 x 3
155 x 3

BB Overhead CG Lockouts
115 x 3
135 x 3
115 x 3

Done from about the eyes.

BB BTN Seated Press
95 x 3
105 x 3
135 x 3

DB Clean and Press
50 x 1 each arm
65 x 1 each arm
75 x 1 each arm
80 x 1 each arm

These are AMAZING, i felt like a WSM and like a badass lol.

DB Row
100 x 3 each arm
110 x 3 each arm
120 x 3 each arm

Dip/Pullup Superset
BW x 5 / x 5
BW x 5 / x 5
BW x 3 / x 3

And finished this off with a muscle milk, great workout :thumbup:

WBBIRL
05-21-2006, 03:43 PM
Heavy compound movements are where its at, move the big weight or dont bother showing up!!!!

Stumprrp
05-21-2006, 03:56 PM
AMEN brother.

Gutz981
05-21-2006, 04:56 PM
*cough* Up the reps *cough* ;)

Stumprrp
05-21-2006, 05:02 PM
*cough* overhead presses own you *cough* :d :d

Pup
05-21-2006, 05:49 PM
You still doing the SHSHT?

Stumprrp
05-21-2006, 06:29 PM
^oh yeah course i just added this session in.

Coke
05-22-2006, 05:43 AM
Awesome stuff from beginning to end bro, doing singles, doubles, or triples like this is serious - ;)

Stumprrp
05-22-2006, 02:22 PM
thanks coke

Stumprrp
05-22-2006, 02:25 PM
Baseline Week 2

BB Squats
275 x 4
295 x 4
305 x 4

felt kind of heavy.

Leg Press
4pps x 6
5pps x 6

SLDL
315 x 2
335 x 2

Seated Calf Raise
2pps x 6
2pps x 6

Smith Calf Raise
315 x 6
315 x 6
315 x 6

Held for a few sec on the calf raises.

good workout, did some abs also, this week is heavyer but no failure.

Weight 197.8 , 1.8 lb increase from last week, about where i want to be.

HILL
05-23-2006, 01:58 AM
workout and weight looks good mate keep it up

Coke
05-23-2006, 06:57 AM
Wow bro, doing some good squats, nice leg presses, sweet stiffies and calf raises - ;)

Stumprrp
05-23-2006, 07:05 AM
thanks coke and hill

Pup
05-23-2006, 07:45 AM
Just wait til you have to do those SLDL for 8 sets on the overload week...pain!

Gutz981
05-23-2006, 07:51 AM
As always loowwwww reps. But that'll get ya strong.

I think...mabye not but I think your hams might just overpower your quads just a lil bit ;). See your a ham dude...I happen to be a quad kind guy.

How wide is your squat stance?

Stumprrp
05-23-2006, 08:13 AM
thats interesting dude, my hams arent that big at all, i have a strong back i know that, i squat wider then shoulder, but not as wide as powerlifers.

rob - i cant wait!! LOL, 315 for 8 sets of 1 woot! lol jk.

Stumprrp
05-23-2006, 03:39 PM
Week 2 Baseline

BB Decline
235 x 6
240 x 5
230 x 5

DB Incline
75 x 6
75 x 6

BB Seated Shoulder Press
135 x 5
135 x 5

BB Standing Milis
115 x 6

DB Lat Fly
20 x 6
20 x 6

DB Rear Lat Fly
30 x 6

DB Overhead Tri Extention
50 x 6
60 x 6

Vbar Pushdowns
160 x 6
180 x 6

CGBP
155 x 5
135 x 6

Wow, this is baseline week and by the flys my shoulders were actually in pain, i ate alot today, but with a workout this good ill grow more :D

HILL
05-24-2006, 01:39 AM
good workout you will be beefing up in no time

Stumprrp
05-24-2006, 04:40 AM
thanks homie hill

Coke
05-24-2006, 06:30 AM
I like it dude, this baseline stuff is shiznit - :thumbup: ...no doubt you'll pack on the muscle with this going on.

Stumprrp
05-24-2006, 03:30 PM
thanks coke

Stumprrp
05-24-2006, 03:32 PM
Week 2 Baseline - Cardio

Cardio
15 minutes HIIT 4 to 8

Crossfit "Fran"??

21 Chins
21 95lb Thrusters
15 Chins
15 95lb Thrusters
9 Chins
9 95lb Thrusters

Didnt time it but it was hard, my chins were half rom also, haha.

Abs and out.

Coke
05-25-2006, 06:06 AM
Excellent bro, the HIIT and crossfit really does a lot for your conditioning - also good you got some abs in as well.

Stumprrp
05-25-2006, 06:55 AM
thanks coke

the weather is getting warmer and im seeing alot of bros with muscle shirts on in school, i may have to take mine out :D, most of them are bench jockeys though, i might scare them with my back :p

WBBIRL
05-25-2006, 08:13 AM
More likely just confuse them... he does more then bench !?!?!?!?!?!?

Stumprrp
05-25-2006, 08:30 AM
haha, ill save them the torture!! GRRRR

Stumprrp
05-25-2006, 02:55 PM
Week 2 Baseline

BB Row
205 x 6
205 x 6

TOTAL 90* angle and perfect form, it feels so much better, also elbows tucked and underhand grip.

Pullups
+ 25 x 5
+ 25 x 4

palms out, im weaker but i dont feel it more in the lats then i do hammer.

CG Pulldowns
200 x 6
215 x 6

Cable Row
200 x 6
200 x 6

Rack Pulls 5" BELOW knee
365 x 3
405 x 3

easy as hell

BB Shrugs
405 x 6
405 x 6

EZ Bar Curl
95 x 5
115 x 5

DB Hammer Curl
50 x 5
50 x 5

1 Arm Cable Concentration Curls
60 x 5
70 x 5

ACE workout, workouts like this will get me bigger.

Pup
05-25-2006, 06:49 PM
Very strong session...good stuff.

Stumprrp
05-25-2006, 07:06 PM
thanks rob

Coke
05-26-2006, 05:48 AM
Good back day man, breezed right through it - nice curls too.

Stumprrp
05-26-2006, 06:04 AM
thanks coke

Stumprrp
05-26-2006, 03:24 PM
Week 2 Baseline

Squats
315 x 3
335 x 3
315 x 3

easy as pie

SLDL
295 x 4
295 x 4

Leg Press
5pps x 6
5pps + 25 x 6

Seated Calf
2pps x 6
2pps + 25 x 6

Smith Calf
3pps x 6
3pps x 6
3pps x 6

Extra Tricep Work

Dips
BW x 10
BW + 50 x 6
BW + 50 x 5
BW x 6

Speed Decline CGBP
135 x 15
135 x 15
135 x 15
135 x 15
135 x 15

hands in between smooth and rings, done with 15 sec break arnold style going halfway UP.

That was it, squats were no problem and neither was the SLDLS

Bad News, i lost a pound, i gotta eat more :D

Hockey66
05-26-2006, 03:30 PM
Man, you are ****ing STRONG! I'm jealous :(

Stumprrp
05-26-2006, 03:50 PM
Hockey - dont be, its genetics, your bigger then me and thats what my current focus is on.

Gutz981
05-26-2006, 03:55 PM
****ing right tearin up them squats baby. Even when your under the weather. Ain't no excuses good job bro.

Stumprrp
05-26-2006, 03:57 PM
thanks kyle, they were a piece of cake!

Hockey66
05-26-2006, 04:08 PM
Hockey - dont be, its genetics, your bigger then me and thats what my current focus is on.

You're actually probably bigger, I just have a really small frame and good proportions for bodybuilding, so it makes me look huge in pictures. If you saw me in real life you'd be like "who's this pussy?" Well, not really but you get the point. I still hate you.

Stumprrp
05-26-2006, 04:22 PM
cool, i love you, lol.

Pup
05-26-2006, 07:16 PM
nice session Rob

Stumprrp
05-26-2006, 08:27 PM
thx rob

Coke
05-27-2006, 06:57 PM
Cakewalk on all movements, fine stuff Rob.

KevinStarke
05-28-2006, 09:49 AM
Great squats Stump

DGabe24
05-28-2006, 11:04 AM
Squats are just insane man, and so is the CGBPs. Triceps must be gettin huge along with everything else :thumbup:

Stumprrp
05-29-2006, 03:26 PM
Im back and im sick as hell, being sick on vacation sucks ass, i cant breath for ****, me and my friend found a niceeee gym called NYSC new york sports club and i did a quick superset, i could barely breath through the whole thing, 3 x 10 bench and rows thats all.

if im like this tomorrow forget about lifting

Gutz981
05-29-2006, 03:46 PM
Sorry to hear about that rob. Get well soon big guy.

KevinStarke
05-29-2006, 03:50 PM
Dude I was sick all last week and pulled a PR on deadlifts, suck my ass. Just drink some OJ, take a painkiller and lifffffft.

Stumprrp
05-29-2006, 04:59 PM
Dude I was sick all last week and pulled a PR on deadlifts, suck my ass. Just drink some OJ, take a painkiller and lifffffft.

lmao, sorry man but i tried today and i couldnt do it, i was winded to easily.

i hope i feel better tomorrow i dont wanna get off schedule

HILL
05-30-2006, 03:12 AM
sorry to here about you not feeling well that really sucks man

Stumprrp
05-30-2006, 05:54 AM
thanks hill its alright, just a nasty sinus infection that passed to the chest.

when i feel better this week i will use it as a recovery and start LOAD week next week.

KevinStarke
05-30-2006, 06:33 AM
lmao, sorry man but i tried today and i couldnt do it, i was winded to easily.

i hope i feel better tomorrow i dont wanna get off schedule

Just smoke some crack or something, it'll wake you up.

Stumprrp
05-30-2006, 07:10 AM
i actually prefer a herion/cocaine/whey mix.

Anthony
05-30-2006, 07:13 AM
Thrusters come first on Fran, but nice work nonetheless! Squats are looking ace too. Take care of that infection!

Stumprrp
05-30-2006, 07:16 AM
thanks anthony im hittin the docs at 2, i dont know why when he is just going to say "sinus infection" lol.

Anthony
05-30-2006, 07:21 AM
Cause he'll give you some antibiotics!

Stumprrp
05-30-2006, 07:32 AM
Woot For Drugs!!

Stumprrp
05-30-2006, 09:21 AM
wow, browsing youtube...

some of these videos are just pathetic, these dudes loading the bench and throwing there ass + bouceing like mad, not to mention all of the quarter squats, terrible deadlifts, and many other horrific videos, lol.

Stumprrp
05-30-2006, 03:07 PM
sinus infection, with a touch of bronchitus and asthma, he said go to the gym once the tightness in chest is gone, should be all set by thursday.

Stumprrp
05-31-2006, 02:26 PM
feeling better, going back to school tomorrow and will go to the gym and do some small stuff and some light incline walking to get the blood pumping.

Stumprrp
06-01-2006, 04:07 PM
Went to the gym today and felt pretty good, weights felt heavy but i did my whole body, didnt do any cardio because i was to hungry, lol, ill mess around tomorrow also and hit it FULL F-ING FORCE on monday.

I planned to take creatine with my pre and post workout shake, im only making 1 shake that i take to school with and prepare at the Y (add water) so should i put in 10 grams of creatine, how ever much dextrose, and 2 scoops of nitrean, drink half before and after?

I also took measurements again, no pump, using a string and then measuring the string, works ace!!

Arm Flexed - 15.25 OUCH
Forearm - 12
Leg Not Flexed - 28
Chest - 45

with the chest i just put the string on the biggest point and measured around in a circle

Goodwinm
06-02-2006, 04:01 AM
Went to the gym today and felt pretty good, weights felt heavy but i did my whole body, didnt do any cardio because i was to hungry, lol, ill mess around tomorrow also and hit it FULL F-ING FORCE on monday.

I planned to take creatine with my pre and post workout shake, im only making 1 shake that i take to school with and prepare at the Y (add water) so should i put in 10 grams of creatine, how ever much dextrose, and 2 scoops of nitrean, drink half before and after?

I also took measurements again, no pump, using a string and then measuring the string, works ace!!

Arm Flexed - 15.25 OUCH
Forearm - 12
Leg Not Flexed - 28
Chest - 45

with the chest i just put the string on the biggest point and measured around in a circle
good measurmetns there man! 45 inch chest. holy crap. im at a 41 inch. fancy a swap?

Goodwinm
06-02-2006, 04:04 AM
wow, browsing youtube...

some of these videos are just pathetic, these dudes loading the bench and throwing there ass + bouceing like mad, not to mention all of the quarter squats, terrible deadlifts, and many other horrific videos, lol.
Yer man ive been searching too. Theres so much bad form on youtube lately. Oh well, when will they ever learn?

Stumprrp
06-02-2006, 04:29 AM
lol right? yeah sure ill swap :P

gonna go in today also since im feeling real good, chest is a tad soar but im still gonna max on incline smith (taken from marcus ruhl) and possible do some very heavy squat singles dead raw like i like it!

Goodwinm
06-02-2006, 04:38 AM
lol right? yeah sure ill swap :P

gonna go in today also since im feeling real good, chest is a tad soar but im still gonna max on incline smith (taken from marcus ruhl) and possible do some very heavy squat singles dead raw like i like it!
Okay then. cheers man. Send your chest to.
19 Morgan Close....... lol

gdgdgd. glad to see your feelin back in shape again :D

Stumprrp
06-02-2006, 02:17 PM
lol woot

Stumprrp
06-02-2006, 02:21 PM
First really hardcore workout since i got sick..

Incline Smith Bench
135 x 10
185 x 1
225 x 1
245 x 1
255 x 1

done very very wide

CGBP (Simulation 3 board press)
205 x 5
225 x 3
245 x 3

CGBP
135 x 10 drop

BB Bench
135 x 8
135 x 8

30 sec break, very wide, rom from the chest half way up arnold style

Tricep Pulldown
150 x 8
150 x 8

no break

Assorted Shoulder Work...

BB Squats
135 x 10
225 x 3
275 x 2
315 x 2
335 x 2

Immediatly into

185 x 20
135 x 20

Immediatly into

Leg Press
2pps x 20
1pps x 20

1 minute break

Cable Hamstring Curl
100 x 12
80 x 12

Into

Hamstring Curl
120 x 12
100 x 12

Then i woddled my lard ass out....

Goodwinm
06-02-2006, 04:57 PM
First really hardcore workout since i got sick..

Incline Smith Bench
135 x 10
185 x 1
225 x 1
245 x 1
255 x 1

done very very wide

CGBP (Simulation 3 board press)
205 x 5
225 x 3
245 x 3

CGBP
135 x 10 drop

BB Bench
135 x 8
135 x 8

30 sec break, very wide, rom from the chest half way up arnold style

Tricep Pulldown
150 x 8
150 x 8

no break

Assorted Shoulder Work...

BB Squats
135 x 10
225 x 3
275 x 2
315 x 2
335 x 2

Immediatly into

185 x 20
135 x 20

Immediatly into

Leg Press
2pps x 20
1pps x 20

1 minute break

Cable Hamstring Curl
100 x 12
80 x 12

Into

Hamstring Curl
120 x 12
100 x 12

Then i woddled my lard ass out....
damn nice workout man!!
Youve put tricep pulldown. which is that? Is that same as the pushdown? S

Pup
06-02-2006, 07:30 PM
Nice work Rob :)

Stumprrp
06-02-2006, 07:49 PM
thanks bob

mike - yeah pushdown pulldown, just keeping your elbows at the side and pressing it down.

i just got home from a friends party at texas roadhouse..

..i ate a 32 ounce steak :d it wasnt even good once i was 4/5's through

KevinStarke
06-02-2006, 10:34 PM
Strong squats man.

Goodwinm
06-02-2006, 11:35 PM
thanks bob

mike - yeah pushdown pulldown, just keeping your elbows at the side and pressing it down.

i just got home from a friends party at texas roadhouse..

..i ate a 32 ounce steak :d it wasnt even good once i was 4/5's through
32 ounze steak! nice one man. An extra two pound of lean meat to pack on your body ;)

Stumprrp
06-03-2006, 05:51 AM
thanks kevin

mike - yeah dude i can barely walk and my theroy is after that workout and a steak that big im so going to grow :D

Goodwinm
06-03-2006, 05:55 AM
thanks kevin

mike - yeah dude i can barely walk and my theroy is after that workout and a steak that big im so going to grow :D
Yeah bitch! Eat that everyday, youll definately gain weight! :p

Gutz981
06-03-2006, 07:01 AM
thanks bob

mike - yeah pushdown pulldown, just keeping your elbows at the side and pressing it down.

i just got home from a friends party at texas roadhouse..

..i ate a 32 ounce steak :d it wasnt even good once i was 4/5's through

But you ate it all the same. God I wish I was still bulkin...:(

And to note...Your legs are exactly one inch bigger than mine ;).

Stumprrp
06-03-2006, 07:12 AM
lol, its probley 1 inch of fat so dont sweat it :D

Coke
06-03-2006, 07:52 AM
Damn, look at big time eating Rob, lol...glad to see you've rebounded and back in business this way. Nice session.

Stumprrp
06-03-2006, 08:01 AM
thanks big man

DGabe24
06-03-2006, 09:50 AM
Very nice workout Stump, having no rest is just insane and must really increase the intensity. Good job on that steak too :burger:

Stumprrp
06-03-2006, 09:57 AM
thanks big gabe, yeah it does i was panting like a pussy lol.

DGabe24
06-03-2006, 10:10 AM
Hah yeah it happens to the best of us, you're better for it though ;)

Stumprrp
06-03-2006, 10:26 AM
lol

Stumprrp
06-03-2006, 03:51 PM
cant wait to get some size but i also cant wait till that to be finished so i can cut again, by the time the bulk is over i predict 22-23 for bf, im doing it clean but we will see! it could be a miracle!

Stumprrp
06-04-2006, 03:45 PM
First day of bulking/bodybuilding

Chest/Back Supersets

Incline Smith Bench
205 x 9
185 x 8
175 x 8
135 x 12

SSed With

Bent BB Rows
185 x 12
175 x 10
155 x 12
135 x 12

...wow

Flat BB Bench
135 x 20 forced reps / pure failure
135 x 15 same

SSed With

Hammer Chinups
BW x 7
BW x 9 closer grip

....hmm this BB stuff is pretty crazy

DB Flys
35 x 10
30 x 10 ROM was VERY DEEP and slow

SSed With

Cable Rows
160 x 12
160 x 12 i had to push this hard

..........ready to throw up, OH YEAH

DB Pullovers
50 x 15
50 x 8

Comments: Extremely intense, this stuff is no joke, also, i think the creatine worked because i felt like a human clogged artery i was so pumped up, like really pumped lol.

Weight 199

Gutz981
06-04-2006, 03:47 PM
definitily some good work there.

Stumprrp
06-04-2006, 03:52 PM
thanks kyle

KevinStarke
06-04-2006, 05:19 PM
Nice volume, good workout.

Stumprrp
06-04-2006, 06:37 PM
thanks kevin

Goodwinm
06-05-2006, 01:32 AM
holy ****ing damn! Nice BB rowing there!!

185 x 12? wtf! lol

Stumprrp
06-05-2006, 03:39 AM
lol, gotta rep it until im dead.

Coke
06-05-2006, 05:34 AM
Interesting to see you go this route man, not an easy task either - working real hard for it with them supersets.

Stumprrp
06-05-2006, 07:42 AM
thanks coke, i know bro its so taxing and tireing but you gotta go what you gotta do

Pup
06-05-2006, 07:48 AM
Ok yea...i'd throw up...a few times.

...what prompted your decision to attack it from this particular angle?

Stumprrp
06-05-2006, 08:01 AM
i love intensity and i have never tried reps any higher then 6 before, simple as that, spy's routine had the intensity up and down and that gets me bored fast, also most of my old school idols trained hard as hell but for 6 days, since they could handle it from the roids, so im simply going to train 3 days a week, HARD as hell, and with the proper diet and supps i hope to grow

Stumprrp
06-05-2006, 10:07 AM
I figured i would post todays diet just for the heck of it...

Meal 1 Oatmeal with bananas, fruit salad, 1 scoop nitean + milk, creatine mix

Meal 2 Pastrami on wheat

Meal 3 Chicken breast, stuffing, broccoli

Meal 4 Rib Eye Steak

That will be todays diet, ive ate it all cept the steak and that will be it

Stumprrp
06-05-2006, 03:34 PM
Cardio

10 minutes of bike and 3 minutes of lunge walking, also did light leg work to get recovery up.

Gutz981
06-05-2006, 03:45 PM
Ohhhh its cardio...:(

Goodwinm
06-05-2006, 04:33 PM
Stump i gotta get me some creatine! lol.

WBBIRL
06-05-2006, 04:55 PM
I found creatine to do very little for me, ofcourse some people told me I didnt use it long enough.

Stumprrp
06-05-2006, 04:58 PM
well i was told the pump wasnt from the creatine although this creatine has dextrose and other stuff in it, i guess it was the added intensity.

but i really suggest you all try 1 all out hardcore BBing day, its so intense lol.

WBBIRL
06-05-2006, 04:59 PM
well i was told the pump wasnt from the creatine although this creatine has dextrose and other stuff in it, i guess it was the added intensity.

but i really suggest you all try 1 all out hardcore BBing day, its so intense lol.

ME!?!?!?!?

I dont think im BB material :confused:

Stumprrp
06-05-2006, 05:02 PM
lol anyone, just for diarear and giggles.

Stumprrp
06-06-2006, 03:50 PM
Shoulders, Biceps, Triceps

Standing Smith Press
135 x 12
145 x 10
135 x 10
135 x 9

*some reps were push press to really push myself

Seated DB Side Fly
30 x 15
35 x 10
30 x 10

Incline Seated Rear Fly
30 x 15
40 x 10
35 x 12

Standing BB Curl
95 x 12
95 x 8
85 x 8
75 x 10?

*not all reps strict, i really dont care either on curls lol

Crucifiction Curls
60 x 12
50 x 10
40 x 12
40 x 10

BB CGBP
135 x 10
135 x 10
135 x 8
115 x 8

Tricep Pushdown
150 x 12
130 x 15
130 x 15
130 x 15

Notes Not nausiating but nice, once again sickly pumped and arms looked 16 at one point, when i was doing the flys my shoulders had a ton of rips and arms had veins like whoa, good workout.

Diet for the hell of it

Meal 1 Oatmeal with Banana, Another banana, 1 scoop whey + milk
Meal 2 PB on wheat
Meal 3 Tuna on a wrap
Pre workout Creatine with OJ
Post workout 1 1/2 scoop whey + water
Meal 4 Oatmeal
Meal 5 Ribs, rice, salad

Looks like alot but its a perfect amount i think, basically eating every 2 hours except for pre and post workout which takes up like 4 hours due to gay school which is out in a few weeks.

Goodwinm
06-06-2006, 04:08 PM
Shoulders, Biceps, Triceps

Standing Smith Press
135 x 12
145 x 10
135 x 10
135 x 9

*some reps were push press to really push myself

Seated DB Side Fly
30 x 15
35 x 10
30 x 10

Incline Seated Rear Fly
30 x 15
40 x 10
35 x 12

Standing BB Curl
95 x 12
95 x 8
85 x 8
75 x 10?

*not all reps strict, i really dont care either on curls lol

Crucifiction Curls
60 x 12
50 x 10
40 x 12
40 x 10

BB CGBP
135 x 10
135 x 10
135 x 8
115 x 8

Tricep Pushdown
150 x 12
130 x 15
130 x 15
130 x 15

Notes Not nausiating but nice, once again sickly pumped and arms looked 16 at one point, when i was doing the flys my shoulders had a ton of rips and arms had veins like whoa, good workout.

Diet for the hell of it

Meal 1 Oatmeal with Banana, Another banana, 1 scoop whey + milk
Meal 2 PB on wheat
Meal 3 Tuna on a wrap
Pre workout Creatine with OJ
Post workout 1 1/2 scoop whey + water
Meal 4 Oatmeal
Meal 5 Ribs, rice, salad

Looks like alot but its a perfect amount i think, basically eating every 2 hours except for pre and post workout which takes up like 4 hours due to gay school which is out in a few weeks.Awesome shoulder pressing man! Some good stuff! Id like to know how much I can smith shoulder press now. havnt done them in months! just done millies and thats it.

Stumprrp
06-06-2006, 04:11 PM
probley alot i can seated smith shoulder press 185 and the standings werent bad although i used the push press to really put myself to failure lol thanks mike

Goodwinm
06-06-2006, 04:14 PM
probley alot i can seated smith shoulder press 185 and the standings werent bad although i used the push press to really put myself to failure lol thanks mike
no probs man! you deserve all the credit you can get! Youre really going for it!!
And i cant wait to get back to pumping!

I missed tonights workout aswell, because i wanted to stay longer with my fiance (oo i havnt mentioned it on here yet have i?) :D I proposed to Hannah and she said yes! :D I still cant believe im engaged! it feels so fantastic! *smiles wide* :D


Well, probably a good earned rest ive had for 4 days to get all my muscles back in order. Hopefully can get a session in on thursday!

KevinStarke
06-06-2006, 05:00 PM
Congrats man how old are you by the way?

Gutz981
06-06-2006, 05:10 PM
Nice workout big guy.

DGabe24
06-06-2006, 05:21 PM
Congrats GW, seems like you really enjoy her thats awesome. Oh yah, cute workout stump :P

Haha jk, I love that you are really trying to improve intensity every workout, so many people fail to do this and their lifting suffers as a result. Keep it up shorty

Stumprrp
06-06-2006, 05:31 PM
arsehole LOL! thanks tally

mike - SWEET DUDE!!

Goodwinm
06-07-2006, 12:22 AM
DGabe24 - Yep, I love her to bits :

Stump. Thanks man!

Kev- were both 16, shes 17 in September, im 17 in November. 19th of November if you want to buy me presents :p

:D *were so happy!* She couldnt believe it when i asked her. She was in a state of shock all night! But she had wanted me to propose for a long time.

Stumprrp
06-07-2006, 04:53 AM
damn dude!!!! THATS YOUNG..is that average in UK?

Pup
06-07-2006, 06:21 AM
Nice training session Rob...and GW, engaged at 16, holy ****.

Goodwinm
06-07-2006, 07:07 AM
Stumprrp - Well, were quite young. Its not too common, but Me and Hannah dont care about people not liking it, its our decision and we're very happy :)

Pup - hehe. Engaged at 16 indeed :) Its weird that so many people disgaree with it, but its still the legal age for marriage in the UK.

Stumprrp
06-07-2006, 07:56 AM
thanks pup

mike - if you guys are in love and happy then thats great! what do your parents think?

Goodwinm
06-07-2006, 04:44 PM
thanks pup

mike - if you guys are in love and happy then thats great! what do your parents think?
thanks for that man! :) well, we're in the process of telling them. lol. They probably wouldnt be too pleased, and think were not being serious and that. We will tell our parents soon enough though, when the time is right..... and when we've moved out :p

Stumprrp
06-07-2006, 06:35 PM
thats cool dude, how long have you been dating

Hockey66
06-07-2006, 08:45 PM
Me and my girlfriend are basically engaged, I just haven't proposed. She helps keep the test up :D

Goodwinm
06-08-2006, 12:36 AM
thats cool dude, how long have you been dating
1 year and nearly 1 month man :D

Coke
06-08-2006, 06:29 AM
Good to throw shoulders & arms together the way you did, this way all you have left is the big 3 - leg, chest & back.

Stumprrp
06-08-2006, 03:50 PM
thats right coke, thanks man

Stumprrp
06-08-2006, 03:54 PM
Lower Body

Pre-Exhaustion Sets

Leg Press / Leg Extention Superset
200 x 20 / 100 x 20
200 x 20 / 100 x 20

-----------------------------------------------

Full Squats
225 x 10
225 x 8
225 x 8
225 x 8

Full squats are a different exersize for sure..

Leg Press
3pps x 12
3pps x 12
3pps x 12
4pps x 12

easy

Deadlift
315 x 8 sumo
315 x 8 sumo
316 x 6 conv.

high reps on this sucks, i was yelping like a mo fo, ran otta gas on set 3

SLDL
225 x 8
225 x 8
225 x 8

light but still hard after this

Notes: Good workout, very hard on the lower back, i lift dead RAW also so its great haha, i tried to bent over row 315 but i could only bring the bar halfway up lol.

I also ordered the book "super squats" cant wait to read it, if i like what i see i will do the program.

Weight: 200, my stomach looks the same in the morning so maybe its a few lbs of LBM!

biggimp
06-08-2006, 04:34 PM
wow, deadlift 315x8x3, after all that squatting and 4 sets of 20 reps on leg press and extension!


i am glad i am not your legs man, keep up the heavy lifting!

Stumprrp
06-08-2006, 04:35 PM
lol thanks gimp, i say bring on more!

Hockey66
06-08-2006, 06:28 PM
Squat, Deadlift, SLDL and Leg press all on the same day?

You are ****ing insane man. I think I'd puke, and then cry at the loss of calories. Then I'd go make a shake and attempt to finish the workout, but fail miserably.

KevinStarke
06-08-2006, 06:37 PM
Sick workout man, lots of volume.

Stumprrp
06-08-2006, 06:48 PM
hockey - yeah, im a sick bastard that loves to train, thats pretty much it dude lol, it wasnt bad at all...just lower back tightness

kevin - thanks dude

i really want my book, im getting really anxious to try the program.

Goodwinm
06-09-2006, 01:36 AM
awesome stuff man!! Really pushing yourself man!! Those deadlifts are super!

HILL
06-09-2006, 01:37 AM
workouts looking good keep it up

Stumprrp
06-09-2006, 05:39 AM
thanks gentlemen

Pup
06-09-2006, 07:38 AM
High rep deads are the devil. You are kicking the **** out of your training sessions, well done.

Stumprrp
06-09-2006, 03:34 PM
thanks rob

just messed around today..

tomorrow is chest and back supersets, keeping it real simple with 2 exersizes for each and pullovers, lots of sets and reps and just killing myself.

Stumprrp
06-09-2006, 06:02 PM
not sure if i should work my back tomorrow, my ENTIRE BACK is soar from the deadlifts, deadlifts DO NOT only work the lower back, but even my lats are dead. lol.

Coke
06-10-2006, 07:13 AM
Sweet leg and deads session man, liked the pre-exhaustion sets for the quads beforehand.

Stumprrp
06-10-2006, 08:47 AM
thanks coke

Stumprrp
06-10-2006, 08:51 AM
Chest

Incline Smith Bench
225 x 10
245 x 8
225 x 8
185 x 6
175 x 8
155 x 8

on the heavy sets i go as far down as i can without shoulder pain, so after 3 i lowerd the weight and went from bottom to half way up to isolate chest.

Decline Bench
225 x 5 ouch
185 x 8
175 x 8
175 x 8

horrible

Attempted incline DB, flys, and flat bench, i was to burnt out for incline i couldnt even do 50's, the flys hurt my right hand, and the flat was to hard with 135, totally fed up and pissed.

Pec Deck (no rest)
100 x 15
100 x 10
90 x 10
90 x 10

****tyest session, no friends to spot me, got burnt out so quick, crappy pump, everything SUCKED, i also switched my grip to pinkeys on the rings so this shows how bad my triceps are.

I cant wait to get super squats so i can read it twice, and start the god damn 20 rep squat routine and grow like a mad man, 30 lbs in 6 weeks? sure, i dont care i just want to be bigger.

Stumprrp
06-10-2006, 11:30 AM
haha i was just thinking back to 8th grade where this diesel gym coach had 135 and had people try it, both me and 1 of my current best friends repped that ****! i cant believe i remember that, i should of known there i was made for weights lol

Goodwinm
06-10-2006, 01:19 PM
hehe. Nice one man!

Good sesh dude. i dont care what u say.
Some good benching there dude!
Smith benching. Is that this thing?

http://www.shapefit.com/chest-exercises-smith-machine-bench-press.gif

Stumprrp
06-10-2006, 07:09 PM
lol thanks mike yeah thats a smith

WBBIRL
06-10-2006, 08:26 PM
its acceptable when hot chicks use it though, or do any movement that involves showing their private places

Stumprrp
06-11-2006, 04:45 AM
yeah, this 1 hot chick uses it to squat so i am forced to bench press the bar behind her :D

Gutz981
06-11-2006, 03:45 PM
How deep you goin on those smiths man?

Stumprrp
06-11-2006, 03:47 PM
i was going as far as i could without pain, pretty much 4-5 inches off the chest? i dont really care though i dont think imma use that anymore i like to vary sheet up u know what i mean man.

Coke
06-12-2006, 06:38 AM
Training partners are needed mainly on benching days imo, did ok without one around...trashed those pecs regardless.

Stumprrp
06-12-2006, 06:56 AM
of course coke you know me better then that bro :D

Stumprrp
06-12-2006, 09:54 AM
my back is better so instead of waiting until friday to train it i will do it today with my shoulders, and maybe ditch the direct arm ****.

Stumprrp
06-12-2006, 03:46 PM
ME Deadlift and Bench

Deadlift
135 x 8
225 x 1 (sumo)
315 x 1 (sumo)
405 x 1 (sumo)
455 x miss (sumo)
405 x 1 (conv)

455 was to heavy, and 405 was easy, therefore 425 will be good

Bench (small arch, index on ring)
135 x 5
185 x 1
205 x 1
225 x 1
245 x 1
255 x miss

once again, 245 was really easy, even my spot said it looked it, its all good.

Shoulders and Back

Standing Military Press
115 x 12
115 x 10
115 x 10

forced reps and pushpresses were involved.

Seated BB BTN Press
115 x 8
105 x 8
95 x 8

Seated Lateral Fly
25 x 10
25 x 10
25 x 10

Lying Rear Fly
35 x 10
35 x 10
35 x 10

to easy.

WG Pulldowns
200 x 10
185 x 12
170 x 10

T-Bar Row
4 plates x 10
5 plates x 9
4 plates x 10

Cable Row
170 x 10
185 x 10
170 x 10

---------------------------------------------
Finished off with some quick triceps

CGBP / Pushdown Superset
135 x 5 / 100 x 10
135 x 5 / 150 x 10
135 x 5 / 200 x 10
135 x 5 / 250 x 10

Good workout

Weight 201

Good news, super squats came in, time to read up and do a set of 20 to see what weight to start at, its time to blow up.

Hockey66
06-12-2006, 03:52 PM
Strong showing man, TONS of volume.

You'll hit that 455 dead soon enough.

Stumprrp
06-12-2006, 05:41 PM
thanks bro

biggimp
06-12-2006, 10:43 PM
you deadlift the same day you bench? interesting.


either way, nice pulling.

HILL
06-13-2006, 03:02 AM
Strength looking great man keep it up

Stumprrp
06-13-2006, 03:38 AM
thanks guys

gimp - i was just bored shoulders and back was the days body parts

i finished super squats last night and i am absolutly dieing to start it, better hit the market first and check out what weight i should start for the 20

Clifford Gillmore
06-13-2006, 05:21 AM
Nice workouts Rob, super strength going on!

Stumprrp
06-13-2006, 03:58 PM
thanks wags

Goodwinm
06-13-2006, 04:02 PM
good workout here Rob! Nice mil Pressing man! Awesome stuff all round!
I wanna see a BW Mil press dude. Im not giving up until u give me one :p

Stumprrp
06-13-2006, 04:03 PM
ME Bench

CGBP
135 x 3
155 x 3
175 x 3
195 x 2
225 x 2
235 x 1 PR
205 x 2
185 x 2
135 x 10

That is totally weird since i maxxed on monday at 245 with an arch and wide grip.

Cable Tricep Extention
150 x 10
130 x 10

DB Row
60 x 10
60 x 10

Cable Row
125 x 10
125 x 10

DB Rear Fly
30 x 10
30 x 10

DB Shrugs
50 x 10
50 x 10

Nice little workout today, not bad for an off day lol, wanted to do some powerlifting training similar to kevin and drew, that PR was totally weird lol.

Tomorrow i hit up 20 rep squats to determine my starting weight for the program!!

Goodwinm
06-13-2006, 04:06 PM
nice PR dude!! 235 is impressive man! well to me at least. I havnt done bench in such a long time. Im scared my old PR of 225 is gonna be non existant when i try again. and thats just on flat bench! Christ your doing 225 x 2 on close grip. Ur triceps must be pretty minted.

Stumprrp
06-13-2006, 04:18 PM
nice PR dude!! 235 is impressive man! well to me at least. I havnt done bench in such a long time. Im scared my old PR of 225 is gonna be non existant when i try again. and thats just on flat bench! Christ your doing 225 x 2 on close grip. Ur triceps must be pretty minted.

thanks mike, actually my triceps are horrible and small, lol, a 200 lb kid should bench more then 240's, fo sho.

Goodwinm
06-13-2006, 04:22 PM
thanks mike, actually my triceps are horrible and small, lol, a 200 lb kid should bench more then 240's, fo sho.
well its 1.2 x BW. Stick with it man, youll be hitting 315 if u carry on the way your going ;) Really murder yourself in that weights room!

KevinStarke
06-13-2006, 05:27 PM
Sick CG PR man awesome job.

Stumprrp
06-13-2006, 06:55 PM
thanks kevin..

tomorrow is a murderous day consisting of the following

squats 1 x 20
pullovers 1 x 20
SLDL 1 x 15
pullovers 1 x 20
hise shrugs 1 x 20

getting myself ready for the super squats program, gotta make sure i load on the grub for that day.

Hockey66
06-13-2006, 08:12 PM
Those are some crazy high reps dude, did you have to pay for the program?

WBBIRL
06-13-2006, 08:35 PM
I got 225x6 CGBP easier then I could with fingers on the rings...inono

HILL
06-14-2006, 02:53 AM
congrats on the pr keep it up.

Stumprrp
06-14-2006, 04:08 AM
thanks hill
brandon - who knows man
hockey - the program itself i knew from previous research, i just bought the book, that little split is just my own for todays workout, i really dont feel like getting in depth i will when i start a new journal in a few days.

Coke
06-14-2006, 07:23 AM
My guess here is that there are some things you sort of take for granted because you have really got it bro!!

Super deads, benching, and that includes close grips - awesome T-bars too and everything else for that matter.

Stumprrp
06-14-2006, 07:54 AM
thanks coke dude, i just want the most out of myself!!!

Stumprrp
06-14-2006, 02:58 PM
Posterior Chain

Warmups..

Squats
225 x 20

took the required 3 deep breaths for each rep, i understand why he puts this in the book, by the 15th rep your body is in pain from holding the weight up, took like 2 min to finish but it was easy. i will start the 20 rep program with 245.

Pullovers
25 x 20

SLDL (4" platform)
225 x 15

Pullovers
25 x 20

Hise Shrug
225 x 20

Once again, not heavy enough at all but it crushes your back and you gotta hold it for so long.

15 minute workout, i swear if someone did these 3 exersizes 3 times a week they would blow up like a house!!

cant wait to start super squats on monday, just gonna bench on friday.

Goodwinm
06-14-2006, 03:02 PM
Interesting to see whats going on man! Nice going :) 225 x 20 on squats is pretty damn impressive!

biggimp
06-14-2006, 03:11 PM
20 reps are fun as hell man! until you actually have to do them!

hahaha no i liked them a lot, they increase your tolerance for heavy lifting.

Stumprrp
06-14-2006, 03:12 PM
gimp, havent you done 315 x 20? beast bro, i love them and they are the hardest kind of exersize known to man

mike - yeah man!

WBBIRL
06-14-2006, 03:33 PM
my form/#'s go to **** when using high volume, im teh lazy bastard and proud of it

Stumprrp
06-14-2006, 03:43 PM
lol, its a very difficult thing dude dont worry about it.

biggimp
06-14-2006, 09:37 PM
yeah i did 315x20 but my form was pretty awful. i did almost everything wrong except arch my back and i did go to parallel. my knees went in and i leaned forward like a girl. mostly because i didnt care and just wanted to hit that number. haha

Stumprrp
06-15-2006, 04:14 AM
lol gotta do what you gotta do! there the best.

Coke
06-15-2006, 06:05 AM
... i swear if someone did these 3 exersizes 3 times a week they would blow up like a house!!

Blowing up like a house doesn't sound too bad, I'm gonna have to get with this program, lol - :D

On second thought I think not, them breathing squats alone would kill me...nice job with all that stuff!!

Stumprrp
06-15-2006, 02:32 PM
thanks coke - you would own breathing squats bro!

Stumprrp
06-15-2006, 02:34 PM
Pressing

Warmups..

BB Bench
175 x 6
185 x 6
195 x 6
205 x 6
225 x 5

bench is MUCH stronger since i started bulking, everything was a joke and if i am fresh i may be able to get 225 x 8 ish.

BB Incline
135 x 6
155 x 6
165 x 6
175 x 6
175 x 6

BB Shoulder Press
135 x 6
135 x 6
125 x 6
125 x 5
115 x 4

quick set of curls...

BB Curl
135 x 1 (some lean)
115 x 4
105 x 4
95 x 6

some lean on all sets, i dont care about curls, just want more peak, my bis have a genetic peak from the back.

WBBIRL
06-15-2006, 05:24 PM
Nice increase in benchin, I would say you should be able to get 275 atleast once... I could get it 3 times before I got 225x10.

Hockey66
06-15-2006, 05:28 PM
Niiice benching man, I'm jealous. My bench ****ing blows.

Stumprrp
06-15-2006, 06:06 PM
brandon - ehh, iono bro, im not gonna max until i finish super squats
hockey - dont be dude, mine does also, i weigh 200 at 5'7 i should bench 300

Pup
06-15-2006, 08:32 PM
Good pressing bro...bench is a lot of technique, once you get it, you'll blow up.

Hockey66
06-16-2006, 12:15 AM
brandon - ehh, iono bro, im not gonna max until i finish super squats
hockey - dont be dude, mine does also, i weigh 200 at 5'7 i should bench 300

I was 210 at 5'10, and I can only probably push 250 tops.

Stumprrp
06-16-2006, 03:53 AM
rob - true dude, i tucked my elbows in that helped some.
hockey - stick with it bro

Coke
06-16-2006, 06:14 AM
i dont care about curls, just want more peak, my bis have a genetic peak from the back.

That is cool, let's see some pics of'em in a month or so bro - :D ...you bulking up this way is ever so sweet.

Stumprrp
06-16-2006, 04:16 PM
thanks my man

Stumprrp
06-16-2006, 04:20 PM
20 Rep Squats + Arms

Squats
245 x 20 PR

words cannot describe the pain and torture of this set lol, even my spotted said by 15 i was shaking, unbelievable, pain was crazy but i did it!!!

Pullovers
25 x 20

SLDL 4" Platform
245 x 15

Pullovers
25 x 20

Hise Shrug
315 x 20

Chinups/CGBP
BW x 8 / 175 x 8
BW x 8 / 175 x 8
BW x 8 / 175 x 8

Concentration Curls / Pressdowns
25 x 10 / 200 x 10
25 x 10 / 200 x 10
25 x 10 / 200 x 10

Pretty amazing workout, had a nice long hour chat with a staff member/trainer/gym freak that was really cool, he also took my BF for me with calipers

BF = 18.6

I also drank milk during my workout, 1 quart, what a badman

Goodwinm
06-16-2006, 05:01 PM
Insane volume man! wanna send me that book dude? :D

super session. squats amazing!!!

Stumprrp
06-16-2006, 05:21 PM
thanks mike, lol buy it its only 9 bucks and great! starting hte program monday!

i missed parallel on the last 3 or so but it was about an inch the spotter told me, he would of yelled at me if it was really bad, but hey i was being killed and hadda do it!

Goodwinm
06-16-2006, 05:25 PM
thanks mike, lol buy it its only 9 bucks and great! starting hte program monday!

i missed parallel on the last 3 or so but it was about an inch the spotter told me, he would of yelled at me if it was really bad, but hey i was being killed and hadda do it!
hehe. whats the book called man?

Stumprrp
06-16-2006, 05:28 PM
Super Squats by Randall J Strossman

Goodwinm
06-16-2006, 05:30 PM
cheers dude. im suer theres an e-book somewhere on the net :p im a cheap ass ****er lol.

Stumprrp
06-16-2006, 05:47 PM
hahah

YoBrickWall
06-16-2006, 07:30 PM
hey bud, nice job on the benching and the one max bb curl

YBW

Stumprrp
06-16-2006, 07:31 PM
thanks YBW