PDA

View Full Version : Because all I've got is time.



Pages : [1] 2

Can'tstopnow
09-26-2006, 03:50 PM
I am used to working out solo and keeping the workout and diet info in my head. So I am going to put an end to that malarchy and put it up here for my benefit and the hopefully get some tips/criticism. I have yet to say it anywhere else so I will say it here; this website is the best resourse I have found on my path to making heavy weights feel less heavy. The members are intelligent, humorous, and sometimes fiesty. All in all I am glad to be here, in the gym, and in sunny Texas.

I have been on a bulk with my attention at full for about 5 months. Started around 174 +/- a few lbs, that was my consistant wt. I am up to 211 on the scale as of yesterday. Biggest and strongest I have ever been....and the highest my bf has been also. When I started I was 12-14% and I would guess I am at 16-18 now. So I am cutting as of tommorrow. I have a fear of being overweight as my whole family is lathargic and overweight. I will break this cycle.

Today
Chest/Tricepts
Bench 5x5 230#
Incline db press 2x7 90#
close grip bench 2x8 155#
Rope tri extensions 1x6 65#
Cable flies 3x8 80#
incline db flies 6x4 60#

I am mixing things up to shock the system a little. The last 5 weeks I have had good gains in strength but the gains are slowing. The next couple of weeks will be shaping the new workout that I hope to carry with similar gains as the last yielded.

Tomorrow will be cardio on the heavy bag. 2min on, 45sec rest. Will post tomorrow to see how many quality rounds I have in me.

deeder
09-26-2006, 05:05 PM
Yeah! First post!'

That seems a little excessive by the way.. 4 chest exercises really aren't needed.

Can'tstopnow
09-27-2006, 05:19 PM
Cardio, I have not done any of this in a while. I remembered why I do enjoy it. I went in with a hop in my step knowing nobody would do more than look at the brand new punching bag in the corner. So I had the playlist set up to play 2 minutes of bodies by drowning pool followed by 45 sec of classical music.

I warmed up and stretched a little first before beginning then hit play and sweated through 7 intervals.
The first interval was left jabx2 followed by straight right.
2nd was right jabx2 followed by straight left.
3rd left jab, straight right, left hook.
4th right jab, straight left, right hook.
5th left jab, straight right, muy tai left kick.
6th right jab, straight left, muy tai right kick.
7th circled the bag with combos zapping what I had left for the bag.

I was pretty well whooped at the end of 7. The bag was not chained at the bottom allowing me to side step. It felt good to hit the bag with knuckles and shins again. Not exactly bare knuckle, I had on Harbringer (sp?) 4oz gloves. They are similar to full contact gloves.

Following this I hopped on a spin bike and did 12 sets of jumps. One minute in the saddle and 30 seconds out of the saddle with the resistance fairly high but not enough to make me puke.

Overall I was happy with the workout and how quickly I got in and out of the gym. I kicked my own ass today. Thurs is a rest day and not sure if Fri will be or not yet. I am going to start recording my macros on next entry as I need to write them down as I go through the day. Was slacking on that part of it today.

Can'tstopnow
09-29-2006, 05:06 PM
Good workout today, got lots of sleep and had yesterday off. Decided over the course of that time I do not need to cut yet. I am so close to my goal of 220 post cut weight that I might as well push on through with really clean diet. My deadlift is still in the making as I have just been doing them for mabey a month now.

Deads, 225x6 235x6 240x6 2sets
DB rows 75lbx8 3sets
Standing T-bar rows, 3 platesx6 3plates(+10lbs)x7 2sets
Shrugs with BB, 225x10 315x7 2sets


Fat 122
Protein 289
Carb 230
Calories 3165

I slept in a little and got to the gym about 15 min later than I like to. I ended up getting a great high intensity workout in 40 min. I know everybody is different in how they will react to the macro ratio, but I was curious what ratios others have found successful for a cleaner bulk. I have done lots of searching and this is my first closely monitored bulk. Any feedback or a point in the right direction is greatly appreciated.

Can'tstopnow
10-02-2006, 08:54 PM
Had the day off of work to celebrate my daughters 1st bday so my wife and I hit the gym around 10am.

Military press 1x6 70# 3x6 75#
superset pullups 3x8 bw 1x6 bw
Lateral raises 2x8 25# these were done leaning off a pole to increase rom.
superset Hammer strenght lat machine 3x7 2plates+10#
Wrist curls behind back w/bb 3x8 165#
superset hammer curls w/db 3x6 50#
Abs

My wife is fired up and ready to shed about 10-14lbs. She was doing the workouts at the house but ran into motivation issues. She is big on going to the gym to take in the atomsphere and really enjoys spin classes and yoga. I am happy for her to get the itch to be back in the gym.

Macros for today were......well I have an idea but did not record as I went. I need to be more strict with myself in this area. Legs tommorrow morn @ 5:45!! Off to bed.

Can'tstopnow
10-03-2006, 04:45 PM
I feel my squat is above the average but by no means beastlike in anyway. I used to always look forward to legs because my progress was clipping at a steady pace. I now feel I will be kicking and clawing until I gain some muscle mass to help me out. I still look forward to it, just with more of a not gonna get f!@#$%g squashed under the bar attitude. The rack will of course catch it but it has been a while since I had a failed attempt, came real close today.

Squat 5x5 320# last 2 reps almost put me down.
Hack squats 2x8 2plates per side + 25
SLDL 3x7 190#
calve raise machine(standing) 2x8 300#
donkey calve raises 3x8 240#

Standard deads and SLDL are still a work in progress, with all the talk about too much too soon I will chip away with clean form until I get there.

Macros
protein 266
carb 179
fat 106

calories 2734
Still have a light snack of one can tuna in water and supper. Should get another 650 cals before bed. Tommorrow is rest day.

Can'tstopnow
10-05-2006, 04:20 PM
Back day today.

Deads 4x6 245#
DB rows 2x8 80#
T-bar rows 2x8 3plates(+15lbs)
Wide grip rows on machine 2x8 160#
Shrugs 3x8 2pps(+25lbs) this is a homemade stand with handles that hits the traps nicely.
db shrugs 1x20 115#

Gains are still coming along steadily. Back day is short and sweet and results with me dripping sweat. The kicker is once I got to work we emptied 30 (5gal) buckets of rock and as many canvas bags (70lbs aprox). Load em up on a pallet and huck em into the collection bins. The other 2 who helped were not as motivated to do this at 7:30am as I was.

Can'tstopnow
10-06-2006, 04:54 PM
Today was a struggle. Looking back I should of taken today off for rest. Anyway today was chest and tri's

Bench 3x5 230# 2x4 230# last rep on last 2 sets were assisted.
Incline db press 2x6 90#
Cable rows 3x8 85#
Tri-extensions 2x8 70#

I was a step off all day today, fought through and got a quality workout none the less. Rest up over the weekend and start up again on Monday.

Can'tstopnow
10-09-2006, 07:28 PM
Shoulders/lats/forearms/abs

DB military press 4x8 70#
superset chins 3x8 bw 1x6 bw
Lat pulls on universal 3x6 200#
Farmer walk 115#DB 2 "laps" set db down 3 times
DB hammer curls 1x8 50#

The farmer walk I am diggin'. My forearms feel good and worked way more than the traditional wrist curls.

3 sets weighted abs, 1 set obliques.

Can'tstopnow
10-10-2006, 04:54 PM
Today was some legs. Upped the wt 5lbs on squat and felt good. All reps were good and clean.

Squat 5x5 325# happy bout this will up to 330 next workout.
Weighted lunges 2x8 75# each hand.
Superset SLDL 2x8 195#
Calve raises on standup machine 2x8 320#
Donkey calve raises 2x8 255#

For my lunges I would do one leg at a time, do 8 reps and alternate.

Got to work and it was raining hard so I had to run inside. My legs were heavy feeling on my short jaunt to the door. Inspiring day and tommorrow is rest.

Can'tstopnow
10-13-2006, 04:39 PM
This is yesterdays workout, chest and tri's

Low incline DB press 5x5 95#
Chest flies on machine 3x7 210#
Close grip bench 3x8 165#
tri rope ext 2x7 75#

3 sets of weighted abs and out.

Can'tstopnow
10-16-2006, 04:34 PM
Had 3 days off and came into the gym alive and rested.

Deads 4x6 260#
Wide grip BB rows 3x8 135#
T-bar rows 1x8 3plates(+25lbs)
Shrugs w/BB 3x10 275#
Shrugs w/DB 1x20 115#

Deads are steadily increasing. First time doing BB rows, felt like I could use more wt. Felt good to be back in the gym, rested and ready to go.

Can'tstopnow
10-17-2006, 09:08 PM
DB military press 2x8 75#
Smith machine military press 2x8 205#
lateral raises 1x7 30#
Pullups 4x8 bw
Hammer strength lat 2x6 2plates+25lbs

Short workout and felt as if more was in the tank. Do not know if tomorrow is rest or hit the gym.

Can'tstopnow
10-18-2006, 04:36 PM
Decided to hit the gym for some legs

Squat 1x20 275#
Hack squats 2x8 2plates+35lbs
SLDL 4x6 205#
Donkey calve raises 5x7 255#
4 sets of weighted abs

The 1x20 took me to the woodshed. I am thinking of throwing 315 on the bar and knock out as many as I can 2 leg workouts from now. Looks short once I posted it but this one was intense!

Can'tstopnow
10-18-2006, 09:22 PM
1
2 1.047
3 1.091
4 1.130
5 1.167
6 1.202
7 1.236
8 1.269
9 1.300
10 1.330
11 1.359
12 1.387
13 1.416
14 1.445
15 1.475
16 1.504
17 1.531
18 1.560
19 1.587
20 1.616

Can'tstopnow
10-23-2006, 05:53 PM
Today was a confidence rebuilding workout. I worked out on Sat and it sucked. So I am moving past it. Today was back & bi's

Deads 1x20 185# 225x1, 275x1, 315x1
Chins 2x8 bw, 1x7 bw, 1x6 bw
DB rows 1x6,7,8 80#
Wide grip rows on machine 2x8 170#
Hammer strength curl apparatus 1x6 2plates

Overall today felt really good. The curls are concentration curls for grins mostly.

Can'tstopnow
10-25-2006, 05:31 PM
Today was intense and felt awesome for the rest of the day.

Squat 1x20 285# will add 10lbs next workout, felt better than 275.
SLDL 3x8 205#
DB military press 4x7 75#
BB shrugs 3x8 275#
Homemade shrug rack 1x10 3platses.

Good stuff and will take tomorrow off. Get my rebuilding and rest for Fri.

Can'tstopnow
10-27-2006, 05:41 PM
Today is tri's, chest, forearm, calves.

BB bench 8x3 230#
Skull crushers on decline 3x8 70#bar
Farmer walk 115#db for 60 pacesx3
Cable flies 3x8 85#
Donkey calves 4x10 270#

Liking the 3 day split, gona get some abs tomorrow or sun.

Can'tstopnow
10-28-2006, 07:10 PM
Today was some cardio and abs. Ran 20min @ 6.5mph, spin bike one min in saddle with 30sec jumps.

Can'tstopnow
10-31-2006, 03:49 PM
Got my ass kicked today on squats.

Squats 5x5 330#, last rep of last set failed, thank god for the rack.
SLDL 3x8 205#
DB military press 4x6 75#
Homemade shrugs 4x8 2pps+25

The part of my workout that irritated me the most was the guy one squat rack over who seems to do squats the same days I do was quarter squating 315 for a couple of sets with some trouble and gave me a look of "give it up pussy". Whatever I moved past it and on to mili's.

Can'tstopnow
11-02-2006, 04:19 PM
Was a little sore yet from squats but ended up feeling great for rest of the day.

Deads 4x6 265#
BB rows wide grip 3x8 155#
Close grip rows on machine 2x6 180#
Chins ups bw x 8,6,5,5

Need to work on pullups and chins.

Can'tstopnow
11-03-2006, 04:12 PM
BB bench 8x3 230#
Close grip bench on chest press 3x6 240#
Low incline db flies 4x8 55#
Donkey calves 4x8 270#
Wrist curls behind back 1x20 135#
Abs

Can'tstopnow
11-06-2006, 04:37 PM
Today was a little less intense and was focusing on form.

ATF squats 5x5 275#
SLDL 3x8 205# supersetted with hack squats
Deep hack squats 2x8 2pps
Military press on.......uh.....smith machine(ducks out of reflex) 4x6 215#
BB shrug 2x8 275# infront, 2x8 225# behind back.

Tried the smith to see how it felt,meh, I will stick to db. Will keep including behind back shrugs everyother time they come up. I wanted to keep my ego in check on the squats, I was going to right at parallel. So I backed the wt down and proceeded to sit on the floor every rep. 275# was very doable and will up to 290 next wo.:thumbup:

Can'tstopnow
11-07-2006, 04:17 PM
Deads 4x8 225#
BB rows 3x5 165#
Tbar rows 2x5 3plates
Chin ups 3x8 bw 1x5 bw
Hammer curls(db) 1x7 55#

Todays chins were brutal, bi's are tired from rows. Workout felt good.

Can'tstopnow
11-09-2006, 03:51 PM
DB bench 5x5 100#
Close grip BB bench 3x7 165#
Low pulley cable rows 4x6 55#
Calve raises 4x7 300#
Wrist curls behind back 2x10 165#
Reverse wrist curls 3x10 45#(Barbell)

Had a couple of workouts in the last 3 weeks that frustrated me. Feels like things are back on track.

Can'tstopnow
11-13-2006, 04:26 PM
Today was a light workout day.

ATF Squats 5x5 225#
SLDL 3x8 135#
Hack squats 2x8 2pps
DB shoulder press 4x8 60#
Abs

Can'tstopnow
11-14-2006, 03:47 PM
What a great morning, traffic was very light when I rode in, sun was still down and it was about 60 degrees on my way to the gym. Yesterday a new guy showed up and the first thing he did was atf squats, I was impressed. I was waiting for another curl jockey at the squat rack.

No deads today.
Went everyother on pullups/chins 4x8 bw:nod:
Hammerstrength lat 2x8 2pps
T-bar rows 4x6 3plates+10lbs
DB rows 2x8 80#
Homemade shrugs 3x8 3pps
DB shrugs 2x8 125#
Farmer walk 115#

Happy bout the chins/pullups, the hammer is a great finish for em. Farmers felt alot easier due to no deads today. Felt great all the way around.

Can'tstopnow
11-16-2006, 04:22 PM
BB bench 5x5 230#
Close grip bench 2x8 175#
Low incline db flies 4x6 55#
Calve raises 4x8 300#
Wrist curls behind back 2x10 185#
Hammer curls 1x8 55#

Can'tstopnow
11-17-2006, 03:56 PM
Squat 5x5 315#
SLDL 2x8 185#
Lunges 2x8 75#DB's

Short day due to me being unable to pry myself out of bed. Got some quads and hammies hit.

HeavyBomber
11-17-2006, 04:41 PM
I have been on a bulk with my attention at full for about 5 months. Started around 174 +/- a few lbs, that was my consistant wt. I am up to 211 on the scale as of yesterday. Biggest and strongest I have ever been....and the highest my bf has been also. When I started I was 12-14% and I would guess I am at 16-18 now. So I am cutting as of tommorrow. I have a fear of being overweight as my whole family is lathargic and overweight. I will break this cycle.

Awesome bud! Nice weight gains.

Can'tstopnow
11-22-2006, 02:59 PM
Yesterdays workout(11/21/06)

Deads 225x5 245,255,265, 4x4 275#
tbar rows 3x8 3plates+15lbs
Hammerstrength row 3x6 2pps+25lbs
pullups 3x6 bw
hammerstrength lats 2x7 2pps+25
curls 1x6 100#

Curls were for grins, prolly didn't need em.

HeavyBomber- I appreciate the recognition, I thought about cutting and did so for about a week and realized I was mindf*****g myself and kept the bulk going. I am 214 as of yesterday. Keeping the bulk as clean as possible. What is your bodyweight? I strive to have the proportions you have in your profile pic.

HeavyBomber
11-22-2006, 09:37 PM
I am 6'0" and was 260 in that pic. That pic was from early September. My weight is down a little right now but I'm going to kick it into gear again real soon. It's hard to maintain my weight. If I back off the calories at all I get smaller.

Can'tstopnow
11-23-2006, 08:50 PM
What a long day, a good day but long. Things got cracking at 5am with a short run into work for about 45min for things that do not understand what a holiday is. Then off to Golds at 6am when the doors open. About 10 of us waiting,including a couple of afternoon guys I haven't seen in a while who showed up at my now regular time.

Low incline DB press 5x5 100#ers:thumbup:
Close grip press apparatus 2x8 2pps
PecDec machine 4x6 220#
Standing calve raises 4x8 310#
Reverse wrist curls w/BB 1x10 45#
Hammer curls 1x8 50#
Weighted abs 4x10 of various excercises

Went home and fixed the wife's truck to take to San Antonio to fry up a 20lb bird and feast. Drank some beers(a few more than I planned) and my wife drove home. Took a sweet cruise through the hill country on the way down. The low incline felt superb, hit my chest nicely. On the way home my daughter(14mo) puked up her thanksgiving day meal all over the 2nd row of seats. The milk was gross smelling. A few too many different foods at once I think. She was smilling afterwords and felt fine, thank god. Got home, cleaned up the mess, ate some more turkey and will now shower and hit the sack!

One of my friends who I have not see in 7months was amazed at my progress, made me feel good to have grown that much. Last he saw me I was 20-25lbs smaller. He got a cushy state job and put on 45lbs! I couldn't believe it. Glad my gain was lean and not the softy stuff. Good day all around.

Can'tstopnow
11-26-2006, 03:53 PM
2 workouts in 5 days and lots of food. Hit it again today and the rest and nutrition worked like a charm.

Squat 5x5 315#
SLDL 2x8 215#
Hack squats (supersetted with SLDL) 2x8 2pps
Shrugs 4x7 315#
Standing military with BB 4x6 125#
DB flat press 2x8 80#
Superset reverse DB flies 2x8 20#

All sets on the squats felt great, no problem out the hole and went almost ATF with it.

Can'tstopnow
11-28-2006, 06:07 PM
Today was back, did some deads,tbars, pullups and got the hell out. Running late and workout was crappy, not enough sleep last night. Putting this one behind me.

KevinStarke
11-28-2006, 06:18 PM
Wow strong leg work man

Detard
11-28-2006, 06:36 PM
lookin good man. nice work all around!

Can'tstopnow
11-30-2006, 03:50 PM
Today I was looking to bounce back from a dissapointing back day. All in all I was happy with it.

BB bench 3x5 235#, got 4 reps on sets 4&5
Skull crushers 2x8 80#
Low incline DB flies 4x7 60#
Standing calve raises 4x8 310#
Supersetted wrist curls behind back w/ bb 3x8 165#
Reverse curls w/ curlbar 2x10 80#


KevinStarke-Legs have always been my stronger point, trying to get my bench and Dead up to speed. I was adding 5-10lbs per workout with success and now have slowed some. Reps are getting easier so I am still gaining.

detard-Thanks for the confidance boost, as you know it gets to be psycological warfare with yourself after a while. I have no choice but to get bigger, I have hated being scrawny for toooooooo long.

Thanks to both of you for stopping by.

Can'tstopnow
12-05-2006, 07:11 PM
Some leggies today, my first attempt at the challenge also.

Squat 1x41 225#
SLDL 2x8 135#
Seated DB military 4x6 75#
3 sets abs.

Can'tstopnow
12-08-2006, 03:44 PM
Overslept yesterday so I should be rested for today.

Deads 4x6 245#
Pullups bw x 8,8,6,5
Tbar rows 3x8 3plates
DB rows 3x8 85#
Wide grip rows on universal 3x8 170#
One arm pulldowns 3x8 70#

Can'tstopnow
12-10-2006, 01:31 PM
BB bench 5x5 235#
close grip bench 2x8 185#
Rope extensions 3x8 120#
Low incline DB flies 4x7 60#
PecDec 1x8 220#
Low pulley flies 2x8 45#
Standing calve raises 4x8 320#
Behind back wrist curls w/BB 3x8 165#
superset reverse curls 3x8 80#curlbar
4 sets abs

Looks like alot but was in and out in 70 min. I needed this today.

Can'tstopnow
12-11-2006, 03:31 PM
Squat 5x5 320#
SLDL 3x8 185#
Front squat 2x8 135#
BB shrugs 4x8 315#
DB shrugs 2x8 125#

Beast
12-11-2006, 07:52 PM
Do you go to UT?

Can'tstopnow
12-14-2006, 03:46 PM
Deads 245x6, 255x6, 265x6, 275x6
DB rows 4x7 85#
pullups bw x 8,7,5
Hammer lat pulldown 3x7 45+2(25) per side.
Some various curls.

Beast- I am starting school this summer. I will take the rest of my associates at ACC and finish my Civil Eng at UT. I am pretty ready to go, alot is riding on me right now and the completion of this will make things much more lax down the road. I am very fortunate as my work will pick up 100% of the bill. I would be a dumbass not to go.

Can'tstopnow
12-15-2006, 01:53 PM
Low incline DB bench 5x5 100#
close grip bench 2x8 185#
Rope ext 2x8 130#
PecDec 4x7 220#
Cable flies 2x8 85#
Calve raises 3x10 med weight

Can'tstopnow
12-19-2006, 03:23 PM
Squat 5x5 325#

Deads 225x5,275x1,295x1,315x1,335x1,275x7.

DB shrugs 3x10 130's

The shrugs ended up being a dead to get em off the floor, lol. This workout rocked.

Can'tstopnow
12-20-2006, 04:05 PM
Pullups 3x8 bw
Hammerlat 3x8 2pps+25
DB shoulder press 4x7 75#
DB rows 3x5 85#
Close grip row 3x8 170#
4 sets abs

Can'tstopnow
12-22-2006, 03:32 PM
BB bench 5x5 235#
close grip 2x8 185#
Rope ext 1x10 ?
low incline DB flies 4x7 60's
Cable flies 1x10 90#

Can'tstopnow
12-26-2006, 12:25 PM
Squat 5x5 335#
Deads 4x6 275#
SLDL 2x8 225#
Standing Military 5x5 135#
Lateral raises 2x8 25's

It felt sooo good to be back in the gym after 4 days off, bout went nuts.

Can'tstopnow
12-27-2006, 03:48 PM
Chinups 3x8 bw
Lat pulls 3x7 210#
Tbar rows 3x7 3plates+25,10
Close grip rows 3x8 180#
Shrugs 4x8 315#
Forearms+abs

8.8
12-27-2006, 09:39 PM
nice squats yesterday LOVE squats!!! keep up the good work - do you feel like our taking to yourself here??? ill change that

Can'tstopnow
12-28-2006, 04:03 PM
8.8-some of my best conversations are that way!? Squats also my favorite with deads close behind, thanks for stopping by.

8.8
12-28-2006, 08:35 PM
lol me too!!!!

p.s. i really like your avi!!!

Can'tstopnow
12-30-2006, 09:19 AM
Some early Sat weights. Stormed like crazy last night and this morning the drive in was beautiful, 45deg and clear.

Flat db press 5x5 110's
Close grip apparatus 3x8 2pps+25
Cable flies 3x8 100#
Abs

Doesn't look like much on paper but the intensity was electric, I was sweating quite good.

MasterOfPuppets
12-30-2006, 02:05 PM
*Subscribes*

MOP

Can'tstopnow
12-31-2006, 02:36 PM
Deads 12 singles of 315. Alternating sumo/standard every 2 lifts.
Bent over BB rows 4x6 185#
Pullups bwx8,8,6,5.5
Hammerlat 3x8 2pps+25
Homemade Shrugs 3x8 2pps+25
DB shrugs 3x8 130's
Abs and some curls for the girls! DB shrugs deadlifted up, then shruged.
There was some dude there wearing a Misfits Tshirt doing one armed db cleans, I was suprised.

MOP-thanks for the link on The Dead Zone, I used it for my deads today, good read.

8.8
01-01-2007, 12:01 AM
home made shrugs?? how did you make them??? sounds intersting

Can'tstopnow
01-01-2007, 08:39 PM
8.8
It is an abbreviation I use for this comtraption somebody welded up and gave to the gym. The unit weights aprox 70lbs and has excellent hand placement, about 4-6" from the hips. It is a "U" shape (wish I could just draw it) so it keeps the weight off the lower back. I just got tired of typing the description of it each time I used it LOL, lazy I guess. I am gonna give breathing shrugs a try to get the traps up to Goldberg status. Developed traps/shoulders are icing on the cake and an overlooked group of muscles for most I see in the gym I go to. Take care 8.8.

Can'tstopnow
01-02-2007, 04:13 PM
BB bench w/ 2green,1red bands 10x2 205#
Close grip bench 2x8 195#
Tri ext 3x8 150#
Pec Dec 3x8 220#
Low incline DB flies 3x6 60#

I need to convince my gym to get some chains.

Can'tstopnow
01-03-2007, 03:49 PM
Squat 10x2 225#
Deads 8x1 185#
SLDL 2x8 135#
Some calves and rows
abs

8.8
01-03-2007, 11:23 PM
8.8
It is an abbreviation I use for this comtraption somebody welded up and gave to the gym. The unit weights aprox 70lbs and has excellent hand placement, about 4-6" from the hips. It is a "U" shape (wish I could just draw it) so it keeps the weight off the lower back. I just got tired of typing the description of it each time I used it LOL, lazy I guess. I am gonna give breathing shrugs a try to get the traps up to Goldberg status. Developed traps/shoulders are icing on the cake and an overlooked group of muscles for most I see in the gym I go to. Take care 8.8.

hahaha nice!!!

WILL006
01-03-2007, 11:30 PM
Squats and DL on same day? Crazy man i did that for a while and wore out. good stuff here man

Can'tstopnow
01-04-2007, 04:27 PM
Will006-I am trying to put a good westside program together. Still doing the homework on it. Some days the squat/deads are ok, others it works me over. Got some ME bench tommorrow and ME lower on Sat, should be a few days off following that madness.

Can'tstopnow
01-05-2007, 03:35 PM
BB bench
185 2x5
205x3
225x3
245x3
265x1
275x1
285x1
300x1

I did some assitance excercises for tri's and some reverse hypers but the 300 for a single I am stoked about. I toyed with the idea of 295 followed by 305 but wanted to get atleast 300 so there ya go.

Can'tstopnow
01-07-2007, 01:53 PM
Squat Rack pulls
225x10 315 5x1
275x5 365 5x1
315x5 405 3x1
365x3
405x1
415 5x1

Chins 3x6 bw+25
CG rows on universal 4x6 200
DB shrugs 3x8 130's

Can'tstopnow
01-09-2007, 03:48 PM
DB bench 5x5 110's
Skull crushers 3x8 90#
Cable flies 3x8 100#
Donkey Calves 3x8 270#
Abs

Stumprrp
01-09-2007, 03:59 PM
some big numbers in hurr!

KevinStarke
01-09-2007, 04:04 PM
Strength is lookin great man, strong rack pulls and big weight on that dumbell bench.

Detard
01-09-2007, 04:34 PM
congrats on the bb bench pr!

8.8
01-09-2007, 09:55 PM
nice db bench

Can'tstopnow
01-10-2007, 04:45 PM
Some back action today.

Pullups 3x8 bw+10
Tbar rows 4x8 3plates+10
Hammerstrength rows 3x6 3pps
BB shrugs 4x8 275#
abs

8.8-Thanks I need to do more db work on a low incline vs flat. I feel I could up to 115's next on flat. So we will see how I fare with 110's on low incline.

Starke-I am feeling strong, my #'s are coming along as my wt has started to level at 225-228. Rack pulls are new, I will be bustn ass to get my deads up some more. I might just recomp to stay where I am at with bw.

Detard-It feels f*****g great, I am gonna try for 3pps in a couple of weeks after a much needed deload.

Stumprrp-I gotta get these numbers to hang on this site, some strong mofo's. Your squat is taking off man, nice work.

Stumprrp
01-10-2007, 05:12 PM
its all good man push that sheet hard, nice back day

Can'tstopnow
01-13-2007, 04:33 PM
Box squats below parallel 5x5 275#
SLDL 2x8 205#
various other things, kinda off day.

Can'tstopnow
01-15-2007, 06:02 PM
I found myself over in the corner of the gym living in the rack(where nobody else is) for my workout, ain't life grand.

BB bench 5x5 255# Got a spot on the last set and hit it better than any other set, mindf##k.

Supersetted bentover BB rows set of 10 at 185 after bench set.

CG bench 2x8 210#

Low incline db press, half reps on bottom of ROM 3x5 100's

Rack pulls, pulled and held for 15sec, racked it, waited 15sec and pulled again with opposite grip and held for 15 sec.
315x2 set1
365x2 set2
385x2 set3
405x2 set4,5,6,7.

Finished off with pullups 4x8 bw for good measure.

Can'tstopnow
01-21-2007, 01:21 PM
Squats 335x5, 340x5, 345x5, 350x5, 355x5
SLDL 2x8 185#
DB military press 4x6 80's
Supersetted Lunges 3x8 with 80's

Squats felt good, I am in need of some yoga to get my flexability up to par. Last 2 sets of squats felt a little like puking and lunges didn't help. No puking so that was a good thing.

Can'tstopnow
01-22-2007, 04:12 PM
Back action today.

Pullups 3x6 bw+25
HammerLat 4x6 2pps+25
Tbar rows 3x8 3plates+25
DB rows 4x5 90's
BB shrugs 4x10 315#
Some hammer curls

Can'tstopnow
01-23-2007, 03:57 PM
Some inbetween stuff today.

Static holds- grip for 15 sec, set down for 30 sec, reverse grip and 15 sec hold.
315x3
365x3
405x3
425x3

Wrist curls BB behind back 2x8 185#
Reverse curls w/ 90lb curl bar 2x8
Calve raises 4x8 300#
Abs 5 sets of 8.

Hopped on the bike for 10 min at a moderate pace to move the blood before stretching.

Can'tstopnow
01-26-2007, 04:48 PM
BB bench 255x5,5,5,4,4
Close grip press on machine 3x8 250lbs of plates
flat DB press on bottom half of ROM 4x6 90's

Short workout today. Bench was off today, I need to get more sleep. Time under tension on the DB press was good.

Can'tstopnow
01-28-2007, 09:37 AM
Squat 340x5, 345x5, 350x5, 355x5, 365x3
SLDL 3x5 225
Front squat 2x8 135
Calve raises 3x8 310
Box jumps 4sets 10 jumps at 4'

Front squats and me don't work just yet, I need to figure a more comfortable way to hold them.

Can'tstopnow
01-31-2007, 07:53 PM
Deads 135x10, 135x10, 185x10, 225x5, 275x3, 315x1(6sets) 365x1(2sets)
Pullups 3x5 bw+25
Hammerlat (chingrip) 3x6 2pps+25
DB rows 5x5 100's
Shrugs BB 3x12 315#, DB 2x15 130's
Curls 2x8 90#curl bar

Stumprrp
01-31-2007, 08:24 PM
nice pullups man

Can'tstopnow
02-01-2007, 04:26 PM
My new enemy, the bench press was today.

BB bench 3x5 245#, 245x4, 245x3- not sure wtf is going on here
standing military 3x5 145#
Some lame a$$ tri pushdowns
Cable flies 3x8 90#

I have cut down to 218-219 from 230, this could be the reason for my crappy bench day. My sleep has been 4-6 hours lately. I need to get more sleep is what I think it is. The workout overall was okay, I showed up and went hard just didn't get the result I had in mind when I walked through the door.

Stumprrp-Thanks man, I have been working on em for a while. They finally gave in and decided to grow a little.

Can'tstopnow
02-04-2007, 12:47 PM
Squat 5x5 340#
RDL 4x6 215#
HG raises 2x12
Standing calve 3x8 300#
seated calve 2x15 135#
Supersetted shrugs 3x8 3pps
abs.

HG raises were akward, not sure if I had the correct form on them. This cut has knocked my strength down a little. Squats were a battle for sure.

Can'tstopnow
02-06-2007, 04:37 PM
Low incline DB press 5x5 105's
Close grip bench 3x5 195#
PecDec 3x8 full stack(220)
Lateral raises w/DB 3x8 30's

Short and sweet.

WILL006
02-06-2007, 04:45 PM
That's some really strong db benching man. 105's are some serious sh##. I think the most i ever did was 105x5. Good job.

Can'tstopnow
02-07-2007, 04:36 PM
Back today.

Deads
135,185,225 all x10-warmup
275 3x5
315 3x3
335 5 singles

Weighted Chins 3x5 bw+25
Universal machine Lat pull 3x8 200#
Universal machine cg rows 3x8 170#
Hise shrugs 4x5 315#
Homemade shrugs 3x8 3pps
Hammerstrength curls 2plates 2x8



WILL006-Thanks, I remember when I was pressing 75's for a 5x5 and was like how in the f**k am I gonna get above 100's. I just kept showing up. I am going to do more DB pressing to bring the chest out. My best is 110's for 5x5, I will be back there soon. Have you got that journal going yet? Take care.

Can'tstopnow
02-11-2007, 01:33 PM
Squats 1x20 315#-this took me to the woodshed.
cleans from floor 8x3 165#-focusing on speed through ROM
Hammerlat chin grip- 3x8 2pps+25
T-bar rows 4x6 3plates
Shrugs w/BB 3x8 225#-focusing on exploding up.
Hammer curls w/DB 2x7 45's
Curls with 100#curlbar 2x8

Felt like I needed this today, higher volume than normal and a mixed plate.

Can'tstopnow
02-12-2007, 04:50 PM
BB bench 8x3 245#
Close grip bench 3x8 205#
Low incline DB flies 4x7 65's

Was tired today, workout suffered.

Stumprrp
02-12-2007, 06:01 PM
great job man, 315 x 20 is brutal ive done it myself, unreal. ill whip out the 20 rep squats sooner or later.

Can'tstopnow
02-15-2007, 04:06 PM
Thanks Stumprrp, I felt like grabing 20 reps at 3pps before I get my Westside underway, which is today. I am sure I will be asking questions as I go to get the most out of the program.


DE upper
Flat BB bench 8x3 155#
Low incline DB press 4x5 100's
BB rows 3x12 155#
Pullups 3x8 BW
Reverse DB flies 3x10 20's
Rotator cuff stuff.

8.8
02-15-2007, 06:43 PM
ooo west side stuff fun fun!

Can'tstopnow
02-16-2007, 03:05 PM
Westsiiiiiiiiiide, haha good $hit.

ME lower
Deads
135x10
135x10
185x5
225x5
225x5
275x3
315x2
335x1
345x1
350x1

GM
3x5 185

Shrugs
Homemade 3x7 3pps
DB 3x12 140's

Leg curls
3x10 90
ABS


Still need to tweak this day for sure.

8.8-I am going to love this routine, no idea why I waited so long. Oh well here it is.

Can'tstopnow
02-23-2007, 07:45 PM
So this last week I did get my workouts in and did not log any of them. My brother came down from NE so we played some beer olympics inbetween. Monday we will be back to recording with some ME upper, sweet.

8.8
02-23-2007, 07:57 PM
some beer olympic eh??? so how was that???

HeavyBomber
02-24-2007, 06:35 PM
Looks like you're on a roll lately. Nice job.

WILL006
02-24-2007, 08:47 PM
nice work with the deads. So what routine you doing, westside?

Killa Kurt
02-25-2007, 05:45 PM
Nice work.

Can'tstopnow
02-26-2007, 06:23 PM
ME upper

BB bench
bar x 20
135 x 10-2sets
185 x 5
225 x 5
245 x 3
265 x 1
275 x 1
285 x 1

DB half reps on bottom
4x5 95's Done slow for TUT for chest

Pullups
3x5 BW+25

T-Bar rows
3x12 3plates+25

Rope extensions
2x12 70#

Forgot about the rear/medial delt iso, not a big worry. Pullups sucked but will get better, Tbars felt great for being after suckey pullups. The westside is a lot of fun and simple but complicated at the same time. Me like.


8.8-I can say I am out of practice with my olympic 12oz curls fosure. My brother on the other hand has qualified for Nationals. Good time tho, lots of beer that looked like motor oil.

Bombus Maximus-Thanks, I have been making myself stay consistant with getting to the gym and getting the intensity I need for what I want to get out of my time there. Switching to Westside will help make it more interesting. Slowly bulking back up, cleaner this time. My cut didn't knock my strength as bad as I feared. 285 felt good, will get more next round.

WILL006-You guessed it, I am a rookie in every sense of the word with this routine. That is why I keep on reading this forum.

Killa Kurt-Thanks for the props, once I got past the mindset that I can bench 3 plates per side and squat 4 pps or more it helped a bunch. Mind over all that stands in my way.

Thanks all for stopping by, I smell chili so I gots to go.

Can'tstopnow
02-27-2007, 04:22 PM
DE lower

Box squats-past parallel, almost ATF.
135x10-2sets
185x10
205 10 sets of 2 reps
315x1

Good mornings
4x5 185#

Leg curls
4x10 90#
Supersetted w/

BB wrist curls behind back
4x10 175#

Hammer curlbar
2x8 110#

Reverse hypers
2x15 40#

Can'tstopnow
03-01-2007, 04:03 PM
DE Upper

BB bench
barx20
135x15
135x10
170x3 8sets

Standing Military
4x5 135#

Tbar rows
3x8 4plates

Lats on Hammerstrength
2x12 2pps

PecDec
3x12 220#

Lateral raises (low pulley)
3x10 35#

Pullovers from back w/curlbar
2x20 50#


Felt good, still getting used to the volume a little. Diet is back on the up and up!

Can'tstopnow
03-02-2007, 03:50 PM
ME lower

Squat
bar x 15
135x15
135x10
185x10
225x8
275x5
315x3
335x2
355x1
360x1
365x1

Hack squats
4x5 2pps (went as deep as possible for these)

RDL
3x10 225#

Farmer Walk
135's-one length of gym x 1, 1/2 length of gym x 3.
DB's were deadlifted off floor.

Reverse curls
3x10 80# curlbar.

Weighted abs- 5sets

WILL006
03-02-2007, 06:04 PM
nice squatting man, i'm yet to pass 315.

HeavyBomber
03-02-2007, 07:16 PM
Good ME lower. Looks real strong.

Can'tstopnow
03-05-2007, 03:17 PM
ME upper

BB Bench
barx20
135x15x2
185x10,5
225x5
245x3
265x3
280x1
290x1
300x1 Tie PR

supersetted w/
Bentover BB rows
135x12x4

Close grip bench
5x5 225#

Weighted pullups
3x6 bw+25

Hammerstrength Lat
3x10 2pps+25

DB lateral raises
3x10 20's

Pullovers from back w/ curlbar
2x20 50#

Will006-I know I had more in the tank but I have another pure squat session this week before I switch excercises, working on gaining strength back up to where it was. Had this hip thing I had to let heal up.

B52 Bomber-Thanks a bunch, the hip is good and squating without pain is awesome. I think zercher or overhead squats are next in rotation.

Thanks for stopping by all.

BigCorey75
03-05-2007, 03:22 PM
Good numbers man, what are ur stats like?? ht. Wt.??


where exactly in Austin do u stay?? im from Texas born and raised in Houston, went to college in SA and spent some "quality time" in Austin and on 6th street

Can'tstopnow
03-05-2007, 07:31 PM
BigCorey75-Just over 6', today I weighed 221. My strength to weight ratio is fairly average for someone who hits the iron regularly so I am trying to change that. When I signed up here I was in Austin around 620 & Parmer. Now I live outside of Leander a couple of miles. I am originally from cowtown Nebraska and saw the light and got my ass down to Texas. Gotta love "quality time" on 6th. So where exactly does Mr. Potatoe head get skinned and smashed and all that jazz? Where u now?

Can'tstopnow
03-06-2007, 03:51 PM
DE lower

deads
10x2 185#

Hack squats
3x5 3pps
these started to aggrivate the tendon in my hip so I cut it short a couple sets

Superset w/
RDL
4x10 185#

BB shrugs
3x20 225#

Short on time today.

Can'tstopnow
03-08-2007, 03:51 PM
DE upper

BB Bench
8x3 170#

Half reps on bottom w/DB
5x5 90's

supersetted w/
BB rows
3x8 90's

Pullups on parallel bars
3x8 BW

DB reverse flies
3x10 20's

Was a little tired today going in. ME lower tomorrow morning!

Can'tstopnow
03-09-2007, 04:24 PM
ME lower

Squats
bar x a bunch
135 x 10 -3sets
225 x 8 -2sets
275 x 5
315 x 3
335 x 2
355 x 1
375 x 1
395 x 1

BB shrugs
225 x 15 -2sets
315 x 10 -2sets

Calve raises
300 x 10 -3sets

Breathing shrugs on calve raise
300 x 6 -2sets

Reverse hypers
50 x 10 -3sets

DB hammer curls
50's x 8 -3sets

4 sets weighted abs.

Wasn't going to squat heavy today but once I warmed up I had to. Still looking to tweak the program to fit me best. In due time I suppose.

Detard
03-09-2007, 05:12 PM
awesome squats dude.

Can'tstopnow
03-13-2007, 06:21 PM
DE lower

Box squats
10x2 225 below parallel

Speed deads
6x1 205

Front squats
5x6 185 ATF

Shrugs
4x8 315

Reverse hypers
3x8 50

Detard-Thanks man, hoping to get upwards of 450 before fall.

5 sets abs

Can'tstopnow
03-15-2007, 03:54 PM
DE upper

BB bench
bar x 20
135 x 10,15,15
180 8x3
225 x 1
245 x 1

Low incline DB press
5x5 90's

Pullups
bw+25 x 5,5
bw x 6

Close grip cable rows
3x8 170#

Lateral DB raises
2x10 20's

Reverse DB flies
2x10 20's

Rope tri extensions
2x20 40#

Can'tstopnow
03-16-2007, 03:52 PM
ME lower

Front squat
Warm up with bar for couple of sets
135 x 10 -3 sets
185 x 8 -2 sets
225 x 5
245 x 3
265 x 1
275 x fail
275 x 1
285 x fail

Lunges w/ DB
3x5 100's

BB shrugs
3x8 315#

Reverse hypers
3x10 50#


Had to cut abs today due to time. Worked out over lunch and spent most of my time figuring out front squats. I know I have more but I need to keep at em for a bit.

Can'tstopnow
03-17-2007, 04:33 PM
ME St. Patricks Day Special

12oz curls
a whole bunch, alternating arms of course

Flirting with ladies
done to failure and then do some more

Going deaf
listening to as many bands as I can in 6 hours

drunk dial
for the cab ride home!

Face flop
One rep of falling face first into bed and passing out.

Tomorrow will suck but that will be tomorrow.

Can'tstopnow
03-18-2007, 08:23 PM
Well I decided at the last moment to catch a workout today, hell I had a couple of beers about 2hrs prior. Here we go!

ME upper

Close grip incline BB press
bar x abunch
135 x 10,8,8
185 x 5
205 x 3
215 x 1
225 x 1
235 x 1

BB floor press
245 x 5,5,5

Tbar rows
4plates x 8,8,8

Bent over BB rows
185 x 6,6,6

Cable flies
110 x 8,8,8

Did some lateral raises with 15's, some cable lateral raises and some hammergrip pullups for grins. Incline felt pretty good as far as the shoulder not being in pain at all. All reps were to chest, I did feel a little patsy as I thought I could get more.

HeavyBomber
03-18-2007, 08:46 PM
Looking strong dude. Nice lower ME fronts.

Can'tstopnow
03-20-2007, 01:56 PM
DE lower

Box squats-below parallel
bar x 10,10
135 x 10,10,10
185 x 10,8
225 x 2,2,2,2,2,2,2,2,2,2

Speed deads
225 x 1,1,1,1,1,1

RDL
225 x 8,8,8

Box jumps
Height 4'
3 sets of 5 jumps

BB wrist curls behind back
185 x 8,8,8

BB shrugs
315 x 8,8,8

Hammer curlbar
110 x 5,6,7

DB hammer curls
55's x 7,7

5 sets abs.

HB-I really like the front squats and how they work the quads, need to work on holding the bar a little. Thanks for stopping by.

Can'tstopnow
03-22-2007, 02:42 PM
DE upper

Speed bench
bar x 10,10
135 x 15,10,10
185 x 3,3,3,3,3,3,3,3
255 x 1 -speed on this was great, was almost to lockout in no time.

Floor press
245 x 5,5,5

Tri-extensions
150 x 8,8,8,8 - will up wt next time or do skull crushers or dips.

DB rows
90's x 8,8,8,8

Arnies
40's x 10,10,10

Felt a little fatigued today, legs still recovering from Sunday. ME lower tomorrow anyway, they'll be ready for front squats.

Can'tstopnow
03-23-2007, 04:54 PM
ME lower, kinda

Front squats
bar x 10,10
135 x 10,10,10
185 x 5,5,5,5,5

RDL
185 x 8,8,8

DB shrugs
135's x 8,8,8,8 -all sets DL from floor to start

Rode the bike for about 20 minutes. I thought going in today I would go for it but my body said not to.

Can'tstopnow
03-24-2007, 04:22 PM
Some HIIT today

Jogged down to this park in my neighborhood and got started.

Jog 35yds, sprint 35yds, jog 35yds x 2
Jog 35yds, sprint 35yds, walk 35yds x 6

Chin ups on monkey bars bw x 8,8,8
Box jumps to the top of the lightpole base(aprox 3.5') x 6,6,6,6

WOW do I need to run some more, my ass was sucking wind. You can tell by the 3rd round of sprints I incorperated walking, lol. Def room for improvement. Beautiful day and spent 45 min doing some free good stuff.

Can'tstopnow
03-26-2007, 04:45 PM
ME upper

Close grip incline BB press
bar x 10,10
135 x 10,10
185 x 5,5
205 x 5
215 x 3
225 x 2
235 x 1
240 x 1
245 x 1 +10 PR

Flat DB press
110's x 5,5,5

Weighted chinups
bw+45 x 4,3,3
bw x 10,8

Cable flies-high pulley
95 x 8,8,8

Tri-extensions -rope
70 x 10,10

Can'tstopnow
03-27-2007, 05:26 PM
DE lower

Box squats-just below parallel
bar x 10,10
135 x 10,10,10
225 x 2,2,2,2,2,2,2,2,2,2

Speed deads
225 x 1,1,1,1,1,1

Reverse hypers-done off end of bench
8,8,8,8

Static holds-holds for 20 sec
315 x 1,1
405 x 1,1,1,1

DB farmer walk
100's for 30yds(1 lap) x 1,1,1,1

Reverse curls-curl bar
80 x 8,8,8

DB curls
50's x 8,8

Chinups
bw x 10,10

Stretched extra long today, sprints/box jumps on Saturday hit the calves more than I thought.

Can'tstopnow
03-29-2007, 03:25 PM
DE upper

Speed bench
bar x 10
135 x 10,10
185(w/3bands) x 3,3,3,3,3,3,3,3
225 x 1
265 x 1

Flat DB press
110's 5,5,5

PecDec flies
220 x 8,8,8

Tbar rows
160 x 8,8,8

Pullups/negatives
bw x 8,8
bw+45 x 3,3,3,3-all negatives

Skull crushers-low incline
80 x 6,6,6

Loving the volume, 265 on bench had good speed. Negatives I started at the top and held on for all I had. Good stuff. Got some squating to do tomorrow:)

HeavyBomber
03-30-2007, 08:50 PM
You just get stronger and stronger. I like your choice of exercises and your workouts must be very intense. Forgive me if I missed it but I was wondering what your body weight is?

Can'tstopnow
03-31-2007, 05:15 PM
http://s103.photobucket.com/albums/m147/keepthezen/?action=view&current=yes1002.flv

ME lower or such

squat 225 x 52

HB Bodyweight 216, this site is such a good reality check. The second I get a little confident about my strength I know there is a long road ahead. I would be happy having that deceptive strength, look like a trim guy but can throw some iron with good form too.

Can'tstopnow
04-06-2007, 03:54 PM
Squat challenge wrecked my legs and I decided to just take a couple extra days off. Back to the addiction:

ME lower

Deads
bar x 10
135 x 10,10
185 x 10
225 x 8
275 x 5,5
315 x 3,3
365 x 1
375 x 1,1

RDL
225 x 5,5,5

Goodmornings
185 x 8,8,8

Calve raises
270 x 10,10-Donkey
135 x 10,10-Seated

Reverse hypers
10,10,10

Finished with weighted abs and some bw chinups because I love chinups. Bodyweight is 212, time to figure out if I continue to cut or slowly bulk to a leaner 225-230 than I was before.

WILL006
04-06-2007, 07:50 PM
nice deads man! real strong. I need to start doing rdl's, i don't even know how to do them . I also love doing chinups!!

Can'tstopnow
04-06-2007, 08:18 PM
Thanks Will006- I haven't pulled for a while and needed to see where I am at. I really want to get 4 wheels here soon.

WILL006
04-06-2007, 08:22 PM
For not pulling in a while i'd say your doing just fine. Hitting 4 plates is a great acomplishment, your almost there!

bjohnso
04-06-2007, 08:52 PM
395 squat, damn! Nice work man!

Can'tstopnow
04-08-2007, 12:54 PM
bjohnso
Thanks for the kind words. I have gotten 415 for 5 singles at my highest wt(235), I would guess my max at that time was close to 435-445. I cut 23lbs since and would like to get atleast 420-430 at 225 bodyweight, then increase strength while staying 225ish. The end of my last bulk got a little sloppy after a great start, so I cut for the overrated 6pack but I intend to keep it. I have an overweight family and staying trim/strong/flexible is priority #1 Suppose this means I got some work ahead of me. Thanks for shopping.

Bako Lifter
04-08-2007, 01:17 PM
Wow, those are some big DLs, you'll be pullin' 4 wheels in no time.

bjohnso
04-08-2007, 03:55 PM
I'd kill to be able to squat 4+ plates per side. I'm not sure I can even squat 3 since I began my cut.

Can'tstopnow
04-09-2007, 07:39 PM
ME upper

BB bench
bar x 10,10
135 x 10,10,10
185 x 10
225 x 5,5 all sets from here out were 2 board presses
255 x 3
275 x 2
295 x 1
285 x 1
295 x 1

Close grip bench
225 x 5,5,5

BB rows
135 x 10
185 x 8,8,8

DB pullovers
75# x 6,6,6

Skull crushers
80# curlbar x 8,8,8

Pulllups/chinups
chinups bw x 10
pullups bw x 10

A little off today, I think last nights budweiser had something to do with this. My own fault there.

Stumprrp
04-09-2007, 07:40 PM
big benchin man

Can'tstopnow
04-09-2007, 07:48 PM
Bako-I am hoping so, 4wheels just looks heavy to me now, but 3wheels looked heavy not so long ago.

bjohnso-I am gonna do some ME squats this friday, I'll see what this cut has done to my strength. I kept the protein high and lifted heavy so we'll see.

Stumprrp-Thanks, I was sure I could get 315 or more out of a 2 board, but the weight said otherwise. Hows the new training going for ya?

Stumprrp
04-09-2007, 07:59 PM
going well, but i wish i could hit my legs like i used to, gotta wait this ham injury out.

Bako Lifter
04-09-2007, 09:51 PM
Strong board pressin, close grip too. Real strong.

Can'tstopnow
04-10-2007, 11:15 AM
DE lower

Box squats-below parallel
bar x 10,10
135 x 10,10
185 x 10,10
205 x 2,2,2,2,2,2,2,2,2,2

Speed deads-done off 6" platform
225 x 1,1,1,1,1,1

RDL
225 x 8,8,8

BB shrugs
315 x 10,10,10

Reverse hypers
BW x 12,12,12

Grip work
DB farmer walk, 115's, 2 sets of 30 yds
DB hammer curls, 50's, 2 sets of 10

weighted abs to finish.

Bako-the close grip torched my triceps, truely a fight to get em all in.

McVein
04-10-2007, 11:17 AM
nice workouts mate

Can'tstopnow
04-12-2007, 03:56 PM
DE upper

Speed bench
bar x 10,10
135 x 10,10,10
165 x 3,3,3,3,3,3,3,3
225 x 1
275 x 1-paused for 1 sec at chest, speed was slow.

DB flat bench-half reps on bottom
100's x 5,5,5,5,5

Tbar rows
170 x 8,8,8

HammerLat-pullup grip
3pps x 8,8

PecDec Flies
220(full stack) x 8,8-I like the movement but need to pin a plate on for more wt.

Cable flies-high pulley
100 x 8,8,8

No delt accessory today, did some RC excercises after some lightweight/higher rep tricep extensions.

McVein-Thanks for the positive words, I feel recharged after a week of deload (a.k.a. yard work and riding my motorcycle all over).

Can'tstopnow
04-16-2007, 03:45 PM
Did ME lower on Friday, but it sucked. Going to switch some things up.

Flat DB bench
105's x 5,5,5

Skullcrushers-low incline
80 x 8,8

Cable flies-high pulley
90 x 8,8

pullups/chinups
bw x 10/10

Seated cable rows-close grip
170 x 8,8,8

DB lateral raises
25's x 8,8,8

Bako Lifter
04-16-2007, 06:08 PM
Wow, 105s are huge.

Can'tstopnow
04-17-2007, 05:26 PM
Some lower stuff today.

Deads
135 x 10
225 x 8,8,8
315 x 5,5,5

Front squats
185 x 5,5,5

Homemade shrugs
3pps x 8,8,8

Calve raises-machine
310 x 10,10,10

Preacher hammercurls-seated w/curlbar
90 x 8,8,8


Thanks Bako lifter, the DB's where I am at go up to 150. Still climbing that ladder, so to speak. I love DB press more than BB. If I focus too much on em my BB bench suffers.

Can'tstopnow
04-19-2007, 03:45 PM
I was gonna bench but none were open, sooo

BB decline
135 x 15,10
185 x 10
225 x 8
245 x 5
255 x 5
265 x 5
295 x 1
315 x big fat zero

Pullups
BW+35 x 7,6,6

Skull crushers-low incline
90 x 7,7,7

Tbar rows
180 x 7,7,7

Face pulls/lateral raises
70 x 8,8/30 x 8,8

Chest flies-low pulley
70 x 6,6,6

DB curls
50's x 7,7,7

Prolly didn't need to do curls but I did em anyway, curls for the girls! Decline I almost had 3pps, tri's got worked too much prior mabey.

Stumprrp
04-19-2007, 04:52 PM
awesome workout! im a big fan of decline, do you like em?

Can'tstopnow
04-21-2007, 04:25 PM
I have not done decline in a long time so when I saw no benches open I jumped at the decline. I like em because I can rep wt that on flat is not possible yet.(don't we all) I think I will lift on decline for another week and switch up to incline.

Hows the hammy doing?

Can'tstopnow
04-22-2007, 12:08 PM
Squats
bar x 10,10
135 x 10,8
225 x 8,8
315 x 5,5
325 x 5
330 x 5,5

RDL
225 x 8,8

BB shrugs
315 x 10,10
365 x 8,8,8

Chinups
BW x 10,10

Calve raises
310 x 8,8,8

Grip work-behind back wrist curls at 185#, supersetted hammercurls(curlbar) at 90# both 2 x 8.

bjohnso
04-22-2007, 04:45 PM
Strong stuff Can'tstopnow. I'm having trouble with bench as well, since I started my cut. Half my problem is that I just get so bored with it.

8.8
04-22-2007, 05:36 PM
nice squats and rdls! keep moving heavy weight

Can'tstopnow
04-24-2007, 04:58 PM
BB decline
135 x 10,10
185 x 10
225 x 6,5
250 x 5
265 x 5
275 x 4

Cable flies-high pulley
90 x 8,8

Pullups
BW x 8,8

HammerLatpulls
3pps x 8,8

Seated DB military press
70's x 8,8,8

Superset w/

DB rows
100's x 6,6,6,6


bjohnso-Cutting, ugh, I am not a fan. Although I am currently at more of a recomp I just went through that fun.

8.8-Hellllllls ya, thats how we show up!!

Detard
04-24-2007, 05:56 PM
Nice decline pressing dude. I havent been in here in a while but your lifts are looking solid.

WILL006
04-24-2007, 06:43 PM
Its been a while since i've been in here but it really looks like your getting stronger, nice! Strong ass decline pressing. How do you like it? Never tried it myself.

Can'tstopnow
04-26-2007, 07:40 PM
Thanks WILL006 and Detard. I am fine with my gains inching along as long as I am gaining. I did the westside routine for a while and liked it. I switched up to something a little more my own for now. It will incorperate speed days and not as many ME days per say. I like 3x5 and 5x5 a whole lot and have had really good gains from it so I am going to stick with what works best. I just cut from 232 to 210ish and recomping right now. Slow bulk back to 225 and cruise from there, thanks for stopping by.

Can'tstopnow
04-27-2007, 04:00 PM
Yesterday was so full of drama I needed to get to the gym asap.

Box squats-below parallel
bar x 10,10
135 x 10,10
225 x 5,8
275 x 5,5,5

RDL w/DB
90's x 8,8,8,8

Calve raises/breathing shrugs
320 x 8,8,8,8

DB shrugs
130's x 10,10

Pullups
BW x 10,10,10

Weighted abs to finish.

Can'tstopnow
05-01-2007, 03:49 PM
Low incline DB press
40's x 15,15
65's x 10,12
90's x 5
100's x 5,5
105's x 5,5,5

Close grip BB press
200 x 5,5,5

Weighted pullups
BW+25 x 6,5
BW+35 x 5

BB rows
185 x 8,8

Seated rows-hammerstrength
3pps x 7,7,7

Lateral raises w/DB
20's x 8
25's x 8,8

Close grip suffered due to low incline DB's working me over beforehand. I haven't used the hammerstrength seated row for a long time. I used to struggle with 2pps and some change. Deads and the other back training has worked wonders, I'm pretty sure I could go with 4pps with good form.

bigmoney
05-01-2007, 10:44 PM
hey man your workouts are lookin real nice!! By the way, I saw in another thread you are thinking about opening a gym in South Austin. I'll be at UT next year and would love to check out the gym if you end up starting one!

Bob
05-02-2007, 06:04 AM
Awesome workout Can't Stop... DB work is looking strong!!!

And you are thinking about starting a gym, huh?? Sounds like fun...
Have you contacted Anthony? He and his GF are starting a Crossfit gym up in Canada. Also, take a look at the Crossfit forum - they have a couple of forums dedicated to starting a gym & equipment..
http://www.crossfit.com/discus/messages/4680/4680.html
http://www.crossfit.com/discus/messages/26/26.html

GL...

Can'tstopnow
05-02-2007, 04:28 PM
Hot and humid in the gym today. Sweated my ass off, hell ya.

Squats
135 x 10,10
225 x 10,8
275 x 5
315 x 5
325 x 5
330 x 5
335 x 5
340 x 1,5-first rep of last set I blew out my boxer shorts, lost concentration and had to rerack, regroup and proceed to knock out the last 5. RIP.

Rack pulls-below knee followed with 20sec static hold
225 x 2
315 x 2
365 x 2
385 x 2
405 x 2

RDL
225 x 8
245 x 8,8

Static holds
405 x 20sec x 4
455 x 20sec, 12sec, 4sec

DB hammer curls
55's x 7,7,7

Reverse curls-curl bar
90 x 8,8

Weighted abs to finish.

Bearwolf- I have not talked to Anthony but I do remember him talking about opening a Crossfit, Thanks for the links I will check them out for sure.

bigmoney-We are starting up a gym, our goal is spring/summer 2009. WBB'ers are always welcome.

Thanks for stopping in.

bjohnso
05-02-2007, 05:02 PM
Strong stuff dude. I like the static holds. Your squats and rack pulls are also very big.

Can'tstopnow
05-05-2007, 12:59 PM
Finally had a chance to get to the gym today.

Close grip BB bench
bar x 10
135 x 15,12
185 x 6,5
225 x 5,5,3,3,4

Skull crushers-low incline with curlbar
80 x 7,7,7

Tbar rows
100 x 10
145 x 8
190 x 7,7,7

Lat pulls-chinup grip hammerstrength
2pps x 8
2pps+25 x 7,7,7

Seated DB military press
70's x 7,7,6

Cable flies-high pulley
90 x 12,12,12

Calve raises/breathing shrugs
320 x 8,8,8,8

More volume today, felt good. I respond better with my workouts having different amounts of volume week in and week out. Close grip didn't go as well as I hoped, so we will progress from there.

bjohnso-I like the 5x5 better than singles to tripples for my squat and deads. Working on bringing the deadlift up some, I say this a lot so I better get it done. Thanks for the props and stopping by.

Bako Lifter
05-05-2007, 10:12 PM
340 x 1,5-first rep of last set I blew out my boxer shorts, lost concentration and had to rerack, regroup and proceed to knock out the last 5. RIP.

Haha, this happened to me once. Nice skulls too, I'm starting to love 'em.

Can'tstopnow
05-07-2007, 04:52 PM
Today was more or less going through the motions, did some front squats and some RDL with DB's and some abs. I only got 4hrs sleep and should of stayed in bed.

Can'tstopnow
05-09-2007, 03:45 PM
Close grip BB press
bar x 10
135 x 15,10,10
185 x 10,8
225 x 5,5,5,4,4

Skulls-with curlbar
90 x 8,8

PecDec machine
220(full stack)+25lb plate x 8,8,8

DB rows
100's x 7,7,7

Seated rows-cable
170 x 8,8,8

Grabbed a set of 10 chinups and a set of curls on my way out.

Can'tstopnow
05-12-2007, 01:16 PM
Deads
135 x 5,5,5,5
225 x 8,5,5
275 x 5,5
315 x 3,3,3
335 x 3
345 x 3
350 x 3,3(sumo),3

Standing military press
135 x 5
145 x 5,5

BB shrugs
315 x 10
365 x 10,10

Pullups
BW+25 x 5,5,5

Latpulls-hammerstrength with chin grip
2pps+25 x 5,5,5

HGR
20 x 10,10

DB hammercurls
55's x 8,7,6-last set seated at high incline

Can'tstopnow
05-17-2007, 03:40 PM
Close grip BB press
bar x 10
135 x 15,15
185 x 10,8
225 x 5,5,5,4,5

Low incline DB press
85's x 7,7,7

Lat pulls-hammerstrength w/ pullup grip
3pps x 7,7,7

Tbar rows
160 x 8,8,8

Did some high rep lateral extensions and cable push downs to end, short session today.

Can'tstopnow
05-19-2007, 01:31 PM
Squats
bar x 10
135 x 10,10
225 x 10,10
275 x 5
315 x 5
325 x 5
330 x 5
335 x 5,5,5

speed deads
225 x 1,1,1,1,1,1

Good mornings
185 x 5,5,5

BB shrugs
315 x 15,15,15

DB shrugs
130's x 8,8

Wrist curls behind back
185 x 8,8,8

Hammercurls-curlbar
90 x 8,8

Weighted abs and 10 min of HIIT to finish.

Bako Lifter
05-19-2007, 03:03 PM
Impressive squats... and deadlifts from the other day.

Can'tstopnow
05-20-2007, 04:15 PM
Incline BB press
bar x 10
135 x 10,8
155 x 8
185 x 5
200 x 5,5,4
190 x 3,1 :bang:

Flat DB press
85's x 8,8,8

Bent over BB rows
185 x 5,5,5,5,5

Weighted pullups
BW+25 x 6,5,5

PecDec
Stack(220)+25 x 8,8

Finished with a set of 10 bw chinups and a set of curls. My strength fell off all at once with incline. The last set I got about 6" off my chest and then nothing, I placed back on my chest and waited about 5 sec and got a good pop off the chest and locked it out, not my best showing.

Bako-I am back on a mission to get my deads and squat where it needs to be, by lifting heavy(for me anyway). I have cut from 232 to 209 and I am feeling the effects. Got my diet in order so things should be on the up and up from here on out.

Can'tstopnow
05-23-2007, 03:02 PM
Squats
bar x 10,10
135 x 10,10
225 x 8
275 x 5
315 x 7,7,7,7

RDL
245 x 8,8

DB lunges
75's x 8,8-each leg

Did some abs and grip work at the end.

Bako Lifter
05-23-2007, 03:22 PM
You should do that 315 challenge, I bet you could get 10+.

Can'tstopnow
05-23-2007, 06:54 PM
I have gotten 315 for a 20 rep workout before, I will give it a go on a well rested session. I would like to get 25-30 before the contest ends. You know the big dogs are coming out on this one, I can't wait to see some of the entries.

Can'tstopnow
05-24-2007, 02:51 PM
Flat BB press
bar x 10,10
135 x 15,12
185 x 8
225 x 5
245 x 3
255 x 3
260 x 3

Flat DB press-half reps on bottom
105's x 5,5,5

DB rows
100's x 5,5,5

Pullups
BW+30 x 5,4,4

DB lateral raises
25's x 8,8

Grabbed a set of curls and was out.

Bako Lifter
05-24-2007, 04:11 PM
Whoa, forgot how strong your bench was, you haven't done flat barbell in a while. Great workout :thumbup:.

Can'tstopnow
05-27-2007, 01:10 PM
Deads
135 x 10,5,5
225 x 8,8,5
275 x 5
315 x 4
335 x 3
365 x 1
385 x 1

Front squats
225 x 3,3,3,3

Hamstring curls
100 x 10,10

BB shrugs
315 x 10,10
365 x 10

Calve raises-2 sec pause at bottom
330 x 8,8,8

Abs and grip work today also.

Bako-Thanks, fact is I weigh 210-215 and you push damn near what I do, so I gotta get to it.

Can'tstopnow
05-28-2007, 03:01 PM
BB decline press
bar x 10
135 x 15,15
185 x 10
225 x 5
245 x 5
265 x 3
275 x 3
285 x 3

Flat DB press-half reps
100's x 4,4,4,

Supported rows
135 x 5,5,5

Pullups
BW+35 x 5,4,4

Reverse DB flies
30's x 5,5,5

Rotator cuff excercises and good 15 min of stretching.

WILL006
05-28-2007, 10:38 PM
Strong session man! Weighted pullups are one of my new favorite exercises!

Can'tstopnow
05-31-2007, 03:17 PM
Squats
bar x 10,10
135 x 10,10
225 x 5,8
275 x 5
315 x 14

Rack pulls-at knee
315 x 8
365 x 3
385 x 3
405 x 3
425 x 3

Abs and grip work. I know I had more on squats and rack pulls. Time was limited, hit it over my lunch break.

WILL006-Thanks for dropping in! I have slowly been making progress on weighted pullups/chinups as far as weight but the results are there.

Bako Lifter
05-31-2007, 05:18 PM
Nice sqats Can'tstop, pull-ups too. I tried 'em w/ weight the other day and it was tough.

Can'tstopnow
06-01-2007, 09:19 PM
Flat BB press
bar x 10,10
135 x 15,10
185 x 8,5
225 x 5
250 x 3
260 x 3
265 x 3

Close grip press-seated machine
230 x 8,8,8

Seated rows-close grip done with cable
170 x 8,8,8

Chinups
BW+35 x 5,5,4.5

PecDec
Stack(220) x 8,8,8

DB lateral raises
35's x 7,7,7

Went with medium weight on some accessory today. Good workout today, bench felt strong with good form. I swear 250 felt heavier than 265, but 265 had some angry music to help.

Bako-Weighted pullups/chins are the shizzle, I started out with trouble doing my BW for 3 sets of 5 or 6. Squats are getting there, I am hoping for a decent showing in this 3pps challenge.

Bako Lifter
06-01-2007, 09:25 PM
Nice benching cantstop. Ya, that happens to me too, the second to last set is always harder :scratch:.

Bob
06-01-2007, 11:01 PM
Awesome workouts lately man...
If 14 is a working set for 315, then ya, I would say you are going give the challenge a great placing... just remember your nickname... hit the depth... and make sure you your camera on a day when you feel like everything is ticking!!

Keep it heavy & hard...

Can'tstopnow
06-04-2007, 09:23 PM
Squats
bar x 8,8
135 x 8,10
225 x 5,5,8
275 x 5
315 x 5
335 x 3
345 x 3
350 x 3
355 x 3

RDL
250 x 8,8

BB shrugs
385 x 7,7,7,7

Reverse hypers
40 x 12,12

Calve raises-2 sec pause at bottom
320 x 7,7,7

DB hammer curls
55's x 8,8

DB farmer walks
130's for how far I don't remember x 4 sets

Finished with abs.

Bako-My master plan is to work up to a triple with 315 by the end of 2007, if I have to gain wt to do it so be it, I will stay as lean as possible doing so.

bearwolf-I have regained my focus lately, I found the catch bars on the rack have a slot where the BB on my back is about 1" from it once I am at parallel. Works well as a tool and to save my a$$. Thanks for stopping by all!

Bako Lifter
06-04-2007, 10:25 PM
Nice volume with the squats man.

Can'tstopnow
06-05-2007, 12:41 PM
Flat BB press
bar x 20,20
135 x 15,15
185 x 10,8
225 x 5
255 x 3
265 x 3
275 x 2

Chinups
BW x 8,8,8

DB rows
105's x 5,5,5

Incline BB press-close grip
155 x 8,8,8

Cable flies-high pulley
110 x 8,8,8

Did some face pulls, lateral raises and a set of curls also.

Bako-Thanks man, that is what my legs respond to. I try to get the last 3 sets to be challenging and very intense. I only have a couple of rest days inbetween in hopes they will adapt to recover quicker.

Bako Lifter
06-05-2007, 03:26 PM
Nice benching again man, really strong

North
06-05-2007, 10:38 PM
Great benching and squats

Can'tstopnow
06-08-2007, 01:47 PM
Squats
bar x 8,8
135 x 15,10
225 x 8,8
275 x 7
315 x 5
345 x 3
355 x 3
370 x 3

RDL
255 x 8,8

Box jumps-hip height
bw x 8,8,8
Very fast pace. Land, set and jump as quick as possible.

Grip work
BB wrist curls behind back 205 x 7,7,7
Reverse curls 90# curlbar x 8,8

Weighted abs were done inbetween box jumps. There was some monster high school kid squating next to me, knocking around 405 pretty well. He was pushing off his toes, and knees were over his toes a lot but strong as hell.

Bako- I hope I can keep progressing on bench as I have been, 315 for reps would be schweeeet!

North-Thanks man, once I dialed my diet back in everything else fell into place. I used to work in Omaha, down on 29th and Douglas. Interesting part of town. I grew up in Nebraska and lived there for my first 24yrs. GO SKURS!!

Can'tstopnow
06-09-2007, 01:17 PM
Flat BB press
bar x 10,15
135 x 15,10
185 x 10
225 x 5
Dead press-close to a 4 or 5 board height
275 x 3
295 x 3
315 x 3

JM press
135 x 8,8

BB rows
185 x 7,7,7

Hammerstrength-Lat pulls
3pps+10 x 8,8,8

Lateral raises w/DB
30's x 7,7,7

DB curls
50's x 8,8

I liked the deadpress/lockouts, going to up the wt next time. JM's felt okay, might lower the wt on these a bit to stay away from close gripping it.

North
06-09-2007, 04:31 PM
Squats
bar x 8,8
135 x 15,10
225 x 8,8
275 x 7
315 x 5
345 x 3
355 x 3
370 x 3

RDL
255 x 8,8

Box jumps-hip height
bw x 8,8,8
Very fast pace. Land, set and jump as quick as possible.

Grip work
BB wrist curls behind back 205 x 7,7,7
Reverse curls 90# curlbar x 8,8

Weighted abs were done inbetween box jumps. There was some monster high school kid squating next to me, knocking around 405 pretty well. He was pushing off his toes, and knees were over his toes a lot but strong as hell.

Bako- I hope I can keep progressing on bench as I have been, 315 for reps would be schweeeet!

North-Thanks man, once I dialed my diet back in everything else fell into place. I used to work in Omaha, down on 29th and Douglas. Interesting part of town. I grew up in Nebraska and lived there for my first 24yrs. GO SKURS!!


Nice workout, and that is pretty close to where I live. Where did you work at? Ya it gets pretty interesting down there, seems like a shooting goes on every other week.

Bob
06-09-2007, 04:56 PM
Great looking workouts lately Can'tStop...
Keep it heavy & hard man..

Can'tstopnow
06-11-2007, 08:35 PM
Today I wasn't even going to workout, but I had nothing to do in the evening(a huge rarity) so I went to hit the gym during peak hours. A nice change of pace and was I shocked. All the squat racks taken except for one, the lone one I snagged. They were full of very serious/seasoned lifters who were all squating heavy with perfect form. No I didn't studder, this I speak of is true. The beauty of it was I was the one squating the least amount of wt, well except for the smoking hot spanish girl. She was repping 135 at a bw of no more than 105. One guy was hitting triples of 510, another person grabbing 425 for 4 or 5 reps at a time. I was the only male squating with less than 4 pps, that is why I enjoy the atomsphere of this gym so much. I would bet I am 30lbs lighter than the other guys but none the less everybody there was busting ass. So on with the show.....

Squats
bar x 8,8
135 x 10,10
225 x 10,8
275 x 8
315 x 5
350 x 3
360 x 3
375 x 3 - All had great speed off the bottom. Psyched out of my MIND about this, lol.

Front squats
235 x 5,5,5

RDL
260 x 8,8

Homemade shrug contraption
3pps x 10,10

Tbar rows
180 x 8,8,8

The gym was hot and humid as all get out. I was sweating like some kind of farm animal by my 275 warm up. I jumped on the bike for 10 min to finish and my HR was 147bpm when I first got on. My rest between sets never got above 75sec. Great workout, great day.


North-I worked for PSI (Professional Services Inc), they do construction inspection. I was working on the renovations at Asarco Park(sp?) and the UP building across the street from that bank close to 15th and Harney. Somewhere in that area. Walking steel 30-40 stories up inspecting bolted and welded connections. What a view, those ironworkers are nuts. Omaha is 1000 time cooler than Stinkn Lincoln, two different worlds. I miss Tod n Tyler in the mornings, those guys are the s**t.


bearwolf-Thanks a bunch man, I got to get it in gear already. I am going back home between August-October, when I left I was 170 and I would like to be 230ish and a little leaner when I show up. I was 220 yesterday. I have one buddy I will go hit the gym with who is serious as well, gotta represent.

North
06-11-2007, 09:26 PM
Ya lincoln sucks unless you know where the parties are at. And Todd and Tyler do rock! Great squating as usual, what do you max at?

Bako Lifter
06-11-2007, 10:10 PM
Awesome workout Can'tstop.

And while we'er on the topic of morning shows... Adam Corrola RULEZZZ!!!1!!

Can'tstopnow
06-13-2007, 04:08 PM
Energy was lacking today, not enough sleep.

Low incline DB press
40's x 15,15
65's x 8,11
105's x 5,5,5

JM presses
95 x 8,8,8

Seated OH DB press
70's x 8,8,8

Chinups/pullups
BW x 10/10

Did some low incline flies and rows on some machines. Not too heavy, but enough to make it worth my effort. Today I was dragging all day, hope to snap out of it by next go round for sure.

North-Growing up around Lincoln all we did was go to house parties. I had a hell of a lot of fun doing so too, so yea it's not all that bad. Campus was always nice when school was in session. I miss going to games for sure! Once I was 22 or 23 the bar scene was the same ole and I needed to get out of Nebraska before I never did. I would venture to say I could get 405-415 for a good single right now. I am working toward 455.

Bako Lifter-I didn't know he had a morning show, I bet that dude is a stitch. Thanks for the kind words all.

Bako Lifter
06-13-2007, 04:11 PM
Nice effort none the less cantstop

Don't get caught up in it like me :D

Ya, the Ace Man rules.

North
06-13-2007, 04:17 PM
Nice workout. The bar scene is nonexistant for me :-(

Can'tstopnow
06-15-2007, 03:20 PM
Deads
135 x 8,8,8
225 x 8,8
275 x 5,5
315 x 5
365 x 2
385 x 1
405 x :mad:

Front squats
240 x 5,5,5

Did some calves, shrugs and grip work today also, pissed about 4 wheels.

North
06-15-2007, 04:02 PM
Thats great dead lifting. You'll get 405 soon i'm sure.

Can'tstopnow
06-15-2007, 08:44 PM
Thanks North, I was pissed but didn't let it ruin my day. The sumbitch didn't budge so I unloaded it and knocked out some front squats.

Can'tstopnow
06-18-2007, 04:09 PM
Decline BB press
bar x 10,10
135 x 15,15
185 x 10
225 x 8
275 x 3
285 x 3
290 x 2
225 x 10

Tbar rows
190 x 7,7,7

Hammerstrength lat pull
3pps x 8,8,8

Hammerstrength Iso chest
3pps x 7,7,7

Skullcrushers
90 x 8,8,8

DB lateral raises
30's x 7,7,7

Couldn't find the belt to attach weight to for pullups, bummed out about that.

Bako Lifter
06-18-2007, 04:13 PM
Nice, everything looks great. I love that hammerstrength chest press, haha.

Can'tstopnow
06-20-2007, 08:49 PM
A little under the weather today but we must press on. Hip flexors were a little touch and go with back squats so we flipped it around.

Squats
bar x 10
135 x 8,8
225 x 8
Front squats
225 x 5
245 x 5
265 x 3
275 x 2
295 x 1

BB shrugs
315 x 10,10,10

Donkey calve raises
285 x 8,8,8

Chinups
BW+45 x 4,4,4

Abs and grip work to end this session. Stretched a little longer today, hopefully this flexor irritation will subside soon so I can squat heavy dammit!

Bako-Hammerstrengths are fun, I use em to mix things up. The lat pull ones hit the hell out of the lats, those are my favorites. Thanks for the post!

Bako Lifter
06-20-2007, 08:52 PM
Geez, those are some huge front squats! You could probably double my back squat max! :D

Can'tstopnow
06-22-2007, 03:36 PM
Overslept yesterday so had to get a good one in today.

Low incline DB press
warm up with 40's & 70's
105's x 5,5,5,5,5

Bent over BB rows
185 x 5,5,5

Standing OH BB press
145 x 5,5,5

Bent over DB rows
100's x 7,7,7

DB lateral raises
30's x 7,7,7

Pullups
BW x 10,10
Did some high rep/low wt rope pull downs for tri's and some chest work on this "free motion" machine, meh.

Bako-I would be estatic if I could back squat 2x yours. They have become more enticing once I got my mechanics down on em. I am shooting for 315 front squat in the next couple of months, back squat 455 by years end.

Bako Lifter
06-22-2007, 04:12 PM
Nice pressing and rowing. I want to get those 100+ dumbells in my hands pretty soon :D. How big are you right now cantstop?

Can'tstopnow
06-22-2007, 04:42 PM
212-215, I have dropped a few lbs due to working my ass off and being on a crazy schedule lately. I am wanting to hang around 220-225 and a little leaner than I am. I am prolly 12-13% now and would like to be 8-9%. Abs are not overrated, my wife loves em.

North
06-22-2007, 04:55 PM
great front squats and rowing can'tstop! Good luck with getting down to 8-9% BF. I would love to be at 12-13 lol

Detard
06-22-2007, 04:59 PM
Nice Overheads bro.

Can'tstopnow
06-25-2007, 04:22 PM
Squats
bar x 8
135 x 10,10
225 x 8,8
275 x 5
315 x 5
365 x 4
380 x 3
390 x 3

RDL
275 x 5,5,5

BB shrugs
315 x 15
365 x 10
385 x 8

Hack squats-deep as I could go on these
2pps x 8,8

Calve raises
330 x 10,10,10

Grip work and abs inbetween the other stuff.

North-I think 8-9% will be a bit tougher than I think but once I am ready to fully commit I am sure I can do it. Starting to get addicted to front squats, 3 months ago I cursed em, ha.

Detard-I feel I need to bring my OH up to speed as they are lagging behind but they sometimes tax my shoulders too much.

Thanks for stopping in all.

North
06-25-2007, 04:42 PM
ya you need to change that line under your name. You beast front squats

Coke
06-26-2007, 05:18 AM
ya you need to change that line under your name. Your beast front squats

I'm in total agreement, lol...should be pleased with all numbers imo.

Can'tstopnow
06-26-2007, 09:42 PM
Flat DB press
40's x 15,20
65's x 8,8
80's x 7
115's x 5,5,5

Close grip BB
185 x 5,5,5,5

Pullups
BW+25 x 8,7,5

Did some cable rows on the universal machine, flies on the PecDec, and some high rep laterals with 20's for delts. Ran out of gas sooner than I had hoped today.

North & CoCoa-it is official, it shall be changed. Thanks for the supportive words guys.

Coke
06-27-2007, 04:41 AM
Damn, I see you taking names now, lol - :D ...super db flat benching man.

Can'tstopnow
06-30-2007, 01:02 PM
Sumo deads
135 x 10,8,8
225 x 8,8
275 x 5-static hold on all reps
315 x 5-static hold on all reps
335 x 3-static hold on all reps
345 x 3-conventional stance -static hold on all reps
365 x 1-conventional stance -static hold on all reps

Front squats
235 x 5,5,5,5

Goodmornings
185 x 5,5,8

Homemade shrugs
3pps x 10,10
3pps+25 x 8,8

Gripwork
BB wrist curls behind back 195 x 8,8
DB hammercurls 60's x 7,7

Arrrrrrrrrrrrrrrrrrrrrrrrrg deadlifts and me not getting along. GM are getting there, my hammy flexability is needing work.
Negative people need not apply, why you ask? Because I will punch you in the gut and then the head many times. If all you want to do is cry all day about what 99% of the people in the world have to deal with I think you should sit on a cactus. If you are a poser expect to get called out. I feel better now. This is not directed at anybody here, just some poeple irritating me at work and my social enviroment. The weights are the ones who hear my bitching, and whoever is reading this I suppose. This is my reason for taking names, LOL.

Cocoa-I am really a big wimp, so I have to front, haha.

Bako Lifter
07-01-2007, 11:46 AM
Nice lower workout today. And those 115 db presses are beastly.

Coke
07-02-2007, 01:22 AM
Workout is looking very good dude...like how you went ghetto on those shrugs, lol.

Can'tstopnow
07-02-2007, 03:24 PM
Flat BB press
bar x 20
135 x 15,15
185 x 10
225 x 8
265 x 3
275 x 2
290 x 1

Close grip
225 x 5,5,5

Tbar rows
170 x 8,8,8

Hammerstrength Latpull
3pps x 7,7,7

Lateral DB raises
30's x 7,7,7

Woke up and was like "gauuuwdamit, it's 5:45!". My ass is usually pulling up to the gym by then, so I hit mach 3 on the way and had 35 min to hit it. No animals harmed or traffic infractions along the way so that was good.
290 felt good, thought about 300 and 305. I'll give it a go within a couple of weeks, gotta break past 300 (current 1rep PR). Really want 315.

Bako Lifter-Those 115's got heavy quick. lol.

CoCoa-Thanks a bunch man, I just wannabestrong, ha. My jokes are lame. The shrugs are ghetto, the contraption doubles as a great farmer walker too.
Thanks for stoppin in all!

Bako Lifter
07-02-2007, 03:48 PM
I'm waiting on that 300 lb bench Cantstop... ;)

bjohnso
07-02-2007, 06:46 PM
He's already hit a 300lb bench, haven't you Can'tStopNow? Those squat and front squat numbers are really impressive by the way.

Can'tstopnow
07-02-2007, 09:21 PM
Yeah, I have gotten 300 on 2 different occasions. Both times were at a higher BW. Both were above 225, I was 210 freakn 210 yesterday. I am happy with cutting some fatty but now want to creap back to 225 and be stronger than I was before. (don't we all)

Thanks for the props Bjohnso, it seems I get focused on one of the big 3 and the others stay stagnent or slowly do something. I have been cursing my deads for months now.

Coke
07-03-2007, 06:22 AM
Damn good flat bench and all else in the mix man.

bjohnso
07-03-2007, 07:27 AM
Yeah, I have gotten 300 on 2 different occasions. Both times were at a higher BW. Both were above 225, I was 210 freakn 210 yesterday. I am happy with cutting some fatty but now want to creap back to 225 and be stronger than I was before. (don't we all)

Thanks for the props Bjohnso, it seems I get focused on one of the big 3 and the others stay stagnent or slowly do something. I have been cursing my deads for months now.

I'm exactly the same way. I spend too much time on my one favorite lift and let the others slack off a bit.

Can'tstopnow
07-04-2007, 12:39 PM
Got a little to eager with the budweisers last night, had to man up and get my ass to the gym.

Squats
bar x 10,10
135 x 10,10
225 x 8,10
275 x 5
315 x 5
375 x 3
385 x 3
395 x 1-2nd rep failed

Rack pulls-above knee
405 x 2 - 3 sets
455 x 2 - 2 sets
475 x 2 - 2 sets
Static holds on all reps/sets for however long I held on.

RDL
225 x 15,15

Weighted abs and agility work.

Coke
07-05-2007, 08:47 AM
Nice squats bro, great effort overall.

dblockspky
07-05-2007, 06:39 PM
Thats a great workout man. Puttin up big numbers in here.

Can'tstopnow
07-07-2007, 02:22 PM
This is Fridays (7/6/07) workout.

Speed bench
155 w/ 3 bands x 3,3,3,3,3,3,3,3

Close grip bench
225 x 5,5,5

Hammerstrength-chinup grip
2pps+25 x 8,8

DB rows
115's x 8,8

Standing OH DB press-weight was easy, form a little shakey.
55's x 8,8,8

Did some high rep flies on the pecdec, high rep tricep work and some high rep laterals. Gonna incorperate more speed work, I feel this is why my lifts have slowed in progressing.

dblockspky-Thanks man, gotta keep my momentum going forward.

CoCoa-Once I started positioning the bar a little more across my shoulderblades my squat form got much better/comfortable for higher weight.

Bako Lifter
07-07-2007, 02:38 PM
Wow man, impressive lifts all around.

bjohnso
07-07-2007, 07:39 PM
DB Rows, squats and CGBP looking really good man.

Coke
07-09-2007, 04:51 AM
Fine session throughout dude.

Can'tstopnow
07-09-2007, 04:53 PM
CoCoa, bjohnso, Bako-Thanks for the encouragement guys, especially coming from fellow addicts of the iron.

Cleans-warm up
bar x 8
135 x 8,8
Deads-All sumo dammit!
135 x 10,10
225 x 8,8
275 x 7
315 x 5,5,5,5,5-static hold on last rep of each set

Ghetto shrugs
3pps+25 x 12,12,12

Hack squats-deep
2pps+25 x 7,7,7

Calves and gripwork, legs were fried at the end of my hack squats. Gripwork at the end was almost futile but I did it anyway.

North
07-09-2007, 05:05 PM
There's no way I could even hold a can of soda after doing cleans,deads, and shrugs, good work!

bjohnso
07-09-2007, 07:44 PM
Nice deads. What are ghetto shrugs?

Can'tstopnow
07-09-2007, 08:06 PM
8.8
It is an abbreviation I use for this comtraption somebody welded up and gave to the gym. The unit weights aprox 70lbs and has excellent hand placement, about 4-6" from the hips. It is a "U" shape (wish I could just draw it) so it keeps the weight off the lower back. I just got tired of typing the description of it each time I used it LOL, lazy I guess. I am gonna give breathing shrugs a try to get the traps up to Goldberg status. Developed traps/shoulders are icing on the cake and an overlooked group of muscles for most I see in the gym I go to. Take care 8.8.

I used to call them homemade shrugs. Cocoa was speaking of how I went ghetto on shrugs one day and that description fits better. So they are now ghetto.

Can'tstopnow
07-09-2007, 08:11 PM
North-my forearms were done for sure. Just my luck when I got to work we had 3 pallets full of bags of rock to unload. I got some more deads and grip work in there.

dblockspky
07-09-2007, 09:23 PM
Nice DLing bro. And do you do old school hack squats (using a barbell)? How do you like those if that is the way you do them.

Coke
07-10-2007, 06:18 AM
Nice and varied effort is sweet.

bjohnso
07-10-2007, 08:57 AM
I used to call them homemade shrugs. Cocoa was speaking of how I went ghetto on shrugs one day and that description fits better. So they are now ghetto.

So the bar is bent to clear the body and allow you to stand up straight?

Can'tstopnow
07-10-2007, 07:43 PM
Got to workout in the afternoon today, so that was a nice change.

Decline BB press
bar x 10
135 x 20,15
185 x 10
225 x 7,7
265 x 3
285 x 3
295 x 3
300 x 3

Decline Close grip
235 x 8,8

BB rows
135 x 10
185 x 8
205 x 8
215 x 8

Pullups
BW+45 x 5,4,3
Starting with chin above bar and hanging on at BW+45 x 4

Arnies
60's x 7,7,7

Did some curls and incline flies on this machine. Decline close grip hit my triceps better than I thought they would. Much needed workout today.


bjohnso-Yeah it's kind of like the farmer walk things the worlds strongest man use as far as how high off the ground the grips are. The handles are welded to a piece of 2" square tubing that is in a U shape so you can just walk into it. The plates are loaded half way up under the grips if that makes sense. I am going to get a pic of it. It rocks the trap house fosho.

dblockspky-The gym has one of the fancy ones you lay on at a 45ish degree angle, I have never seen em done with a barbell. I'll have to check it out.

CoCoa-Variety is the spice of life, thanks for the props!

Bako Lifter
07-10-2007, 07:46 PM
Wow, those are some insane declines!

dblockspky
07-10-2007, 08:40 PM
Nice benching and rows bro. And thats the typical hack squat machine I think.

Coke
07-11-2007, 05:34 AM
Good workout man, on the move!!

bjohnso
07-11-2007, 07:44 AM
bjohnso-Yeah it's kind of like the farmer walk things the worlds strongest man use as far as how high off the ground the grips are. The handles are welded to a piece of 2" square tubing that is in a U shape so you can just walk into it. The plates are loaded half way up under the grips if that makes sense. I am going to get a pic of it. It rocks the trap house fosho.


That's sounds cool, I've always wanted something like that. I hate dragging the bar across my package when I do shrugs.

Nice Declines, I'll bet you could max at about 325 on those.

Can'tstopnow
07-11-2007, 04:14 PM
Holy unplanned workout today. We accumulate A LOT of waste rock ranging in size from 1/4"-1". So we load it up in 5 gal buckets until we are full and take it outside to these bins to dump them out. Well we were also busy as hell so I volunteered to do it myself to kill my last 45 min of the day. 3 trips with the forklift out to the bin totaling 96 buckets. They weight 65-80lbs depending on what material you have in there. Some are full of powdered rock which is crazy dense once it packs in there. So I thought I bit off more than I could chew because I thought I was gonna pass out with about 20 to go. It's 100 degrees and I am wearing jeans, but I did have water. I would say 20-25 minutes was how long it took and I am exausted. I mean ya gotta hammer throw these bastards toward the back of the bin because the thing is full and if it's at the front it will spill all over the place and then ya gotta clean that s**t up. All my coworkers gave me props because they offered to help and I said "nope I got this, it will kill the rest of my day". Hells ya.


Bako Lifter-I love it when people look at the wt on the bar and look at me like I am not even gonna get close and I get 3 clean reps, or they are looking at my wife spotting me. My wife has friggn' 14" guns man, none of this sloppy gun stuff, the real deal.

dblockspky-I love back excercises more and more each time I do em. My goal is getting closer, inch by inch. Thanks man.

CoCoa-Thanks boss, I got 1 hour in and out before I got to get to work, so a plan is crucial. Good thing the gym is 5 blocks from my work:thumbup:

bjohnso-I'll get that pic next time I go in. If you know someone who can weld decent you can replicate/modify it cheap and it gets the job done big time.

Thanks for all the support guys!

Bako Lifter
07-11-2007, 04:20 PM
Bako Lifter-I love it when people look at the wt on the bar and look at me like I am not even gonna get close and I get 3 clean reps, or they are looking at my wife spotting me. My wife has friggn' 14" guns man, none of this sloppy gun stuff, the real deal.

Sounds like an awesome workout, lol.
Your wife's gunz are bigger than mine! :eek:. Just by one inch though, haha.
I love that look too. A couple of weeks ago I actually heard two guys laughing at me and one of them said
"Is this kid trying to kill himself or what?". But little did they know..... lol :D

Can'tstopnow
07-11-2007, 04:25 PM
I hear ya, a stick of dynomite will blow a lot of S**T up, huh. They're hating because they know they suck.

bjohnso
07-11-2007, 04:33 PM
I hear ya, a stick of dynomite will blow a lot of S**T up, huh. They're hating because they know they suck.

I'm going to quote that if you don't mind...

Can'tstopnow
07-11-2007, 07:05 PM
I'd be honored.

Can'tstopnow
07-13-2007, 03:34 PM
Today's workout was a bust, gonna put this one behind me. Crapiest lower day in a WHILE.:whiner:

North
07-13-2007, 04:23 PM
Nice rows can't stop