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dblockspky
10-04-2006, 11:00 AM
Starting a new journal because I sord of let the last one go since I reached the goal I stated in the title already. Hopefully I want to get all the numbers mentioned in the thread title sometime by or soon after the end of the year. It's going to be hard but since lifting and school is my life I should be able to pull it off. I'm coming off a chest injury which I still don't think is 100% but i lifted for the first time in a month without pain this week so i'm gonna start up again. I think my ultimate goal is not only to get a lot stronger but after getting into looking at a lot of these fitness magazines I think one day i would like to try to enter an amateur BB contest. I also wanna compete in powerlifting events at my school which start I think in february so any help you guys can offer will be appreciated.

Natetaco
10-04-2006, 02:49 PM
dude good luck with your goals, you can do it man. All your goals are set on my birthday too.. thats a very special day:spam:

Con
10-04-2006, 03:28 PM
Gl dblock, cant wait to see u progress, u already strong, cant wait to see what ur puttin up in a few months.

Coke
10-05-2006, 05:38 AM
I know you had the chest injury, sorry to hear about it but let's get moving with this new $hit...go do it bro.

dblockspky
10-06-2006, 08:16 PM
Leg Day

Squats
135 x 5
4 sets x 225 x 10

Leg Extensions
140 x 10
150 x 10
140 x 10

Leg Press
3pps x 20

Leg Curls
70 x 10
2sets x 90 x 10 reps

Lat Pulldown
3 x 120 x 12

Seated Rows
3 x 150 x 8

Hanging DB Flyes
3 x 25s x 8

just like a warm up workout, I didn't want to go too heavy today. the squats had me breathing heavy though I guess I'm out of shape.

quick question for you guys? after your leg workouts how long are your legs normally tired or do they ever get sore? My legs are normally tired for about five minutes and then after walkin around for a little bit I don't even feel like I lifted. I'm not sure if I should up the volume or what. I don't want to overdo it, but I also don't want to not do enough.


nate - thanks man. haha yea i guess it will be a pretty special day
con - thanks. yea i can't wait either
cocoa - lol thanks for the motivation bro

Coke
10-07-2006, 06:33 AM
Nice workout, 2pps squats for several sets and reps is super - you could actually go a lot heavier with lower reps imo.

dblockspky
10-16-2006, 02:42 PM
ehhh.. school's killing me. i have been lifting though. just no time to post. I started off doing the strength and size workout from the november M&F Magazine and then I realized how gay it was so I kinda strayed away from it as I worked out. Not all their workout are bad, I just happened to pick a gay one

Incline Bench
135 x 3
155 x 3
205 x 3

Flat Bench
135 x 3
185 x 3
245 x 3

DB Flyes
25s x 4
40s x 4
50s x 4

Close Grip Bench
3 sets x 135 x 10

Dips
3 sets X BW x 8

Overhead Rope Pulls
3 sets x 115 x 8

Tricep Pushdowns
3 sets x 140 x 8

I guess my problem with the workout is there isn't enough time where I'm actually pushing myself. The last set of each exercise was the only one where I was feeling anything because it was supposed to be 100% of my 3RM to failure. i'll just stick to making my own workouts. it always seemed to work for me.

The the last rep of 3 sets of 245 was kinda tough, never got stuck, but it wasn't easy, but I definitely lost some strength because in August I would of put that up like it was nothing. damn injuries

I also wanted to add that I think I'm gonna drop a couple pounds. Probably go on a short little cut until the end of October maybe until the end of November depending on the results I see. I'm thinkin down to 185? I figured i'm doing so much cardio by playing basketball at school all the time, and flag football is starting up so i'm gonna be doing even more running so I might as well.



Cocoa: Thanks man. Yea I probably could of. I'll see how i'll feel tomorrow

Con
10-16-2006, 07:16 PM
You could always just eat more to maintain ur weight.

And about your workouts, why not try some fullbody workouts? Focus on the big lifts and lift heavy, maybe a bit of accessory work when you feel you really need it. I think planned workouts(the exercizes, not the days) would make ur life easier in the gym.

Anyway nice workout, being busy is better than being bored out ur mind.

dblockspky
10-16-2006, 08:57 PM
yeaa. but I think I spoiled myself when I was bulking so I'm constantly hungry no matter how much I eat so I gotta figure out some way to deal with that. plus I always wanted to see how I would look with a low body fat percentage. I think right now I'm between 10 and 12% so I would like to get down to 7% by the end of the year anyway. what better time to do it than when i'm already doin a bunch of cardio. intramural flag football starts next week so that's even more running I'll be doing

kartwheel
10-16-2006, 10:15 PM
i wish i was putting up the numbers that you are at 17 years old. keep it up man.

Coke
10-18-2006, 04:55 AM
i wish i was putting up the numbers that you are at 17 years old. keep it up man.

Me too...you have a great beginning for lifting - your numbers are ace, especially your benching.

dblockspky
10-23-2006, 07:35 PM
Leg Day

Squats
225 x 5
275 x 5
225 x 10
225 x 10

BB Curls
95 x 6
95 x 5
95 x 7

Leg Press
3 sets x 3 pps x 16 reps

Alternating DB Curls
40s x 6 (each side)
40s x 5 (each side)
40s x 6 (each side)

Leg Extensions
4 sets x 10 reps

Hammer Curls
3 sets x 40s x 5

Leg Press Calf Raises
4 sets x 3 pps x 12


Ehh today's workout didn't really strike me as a good one. I was kind of disappointed how much energy I had to use to finish my squats. Although I tried to switch it up today... on average I rested less than a minute between sets and less than that if I was working a different bodypart than the previous exercise. I was trying to work legs once a week to see how that worked but It doesn't seem to be too great so I'm gonna go back to 2x a week. My legs are starting to get pretty jacked though.. maybe its the extensions cuz i never used to do them, or it could be the high reps on squats.

anywaysss benching tomorrow. hopefully I can bust out a good workout, I haven't had one in a while.

kartwheel and cocoa - thanks, that means a lot. and cocoa if i can get as strong as you any period during my lifetime I'd be surprised

Coke
10-24-2006, 04:12 AM
...and cocoa if i can get as strong as you any period during my lifetime I'd be surprised

Hell, you'll pass me within the next couple of years...not surprised to hear your legs are getting jacked, nice squats.

dblockspky
10-26-2006, 07:50 PM
Just a quick shoulder workout today. I was supposed to do back and abs also but I ended up going to the court and playing basketball for 3 hours. talk about intense cardio

DB Shoulder Press
60s x 10
70s x 8
80s x 3
needed help on the last set to get even those three up. i guess the first two sets killed me

DB Shrugs
100s x 10
100s x 12
100s x 12

Lateral Raises
15s x 10
20s x 8
25s x 6

Front Raises
3 sets x 45 x 8

Seated Cleans
15 x 10
20 x 8
25 x 8
Took me a while to get these down. I worked out with this kid today and he told me about them. my first set with the 15s I actually did way more than 10reps because I had to keep correcting my form.


today was ehhh. i never get too excited about shoulder workouts anyway. The kid I worked out with was about 5'9 220 so I didn't really expect to keep up with him much. but the only things he did different was the last set of DB Press he actually did 6 reps with the 80s by himself and I think he went heavier on one set of the front barbell raises. But I think I did more reps with shrugs so ha, power to the skinny man.

november starts next week and I think i'm gonna go on another bulk if I can manage someway to get food while I'm at school without spending tremendous amounts of money. Right now I'm consistantly weighing in at about 193-194. So I'm gonna try and put on about 6 pounds to make it a solid 200, gaining as little fat as possible.

thanks cocoa. i can't wait for that day to come. i'll be huuggge

Coke
10-27-2006, 05:36 AM
Fine shoulder work, good pressing. Have the folks get you lots of those protein bars for xmas, you can get a couple of bites inbetween classes to help you out - gonna be 200+ by next summer and pimp bro.

dblockspky
10-28-2006, 05:16 PM
DB Bench Press
40s x 12
70s x 10
80s x 10
90s x 6

Incline DB Press
65s x 8
70s x 8
80s x 4

Close Grip DB Press
35s x 8
40s x 8
45s x 8

Cybex Cable Flyes
4 sets x 8 reps
i dunno how the weight works on that thing

Hanging Pressdowns
60 x 10
70 x 10
80 x 10

Tricep Pressdowns
3 sets x 140 x 8

I think this was a decent workout. as a matter of fact I can't remember if I ever really went up to 90s doing benching. I recall doing 100s once but it was only for 3 reps. anyways.. i hate the fact that i'll be going solid for 10 reps for the first 2 sets and then my 3rd set I have to struggle to even get the first rep up. Maybe I need to work on my endurance a lot more. And it's hard as **** for me to lift with heavy as dumbbells. the movement itself isn't hard. but just getting the weight up is crazy. I can't imagine how much of a pain in the ass it must be for those guys that do DB benching with over 120 pounds.

Coke
10-29-2006, 07:19 AM
You could easily handle more weight with your db bench presses for example, just try less reps on intitial sets and keep them low throughout and see what happens...the push session is very nice dude, numbers were heavy as is.

dblockspky
10-31-2006, 09:06 PM
just did a quick workout today, i didn't really plan on it but I was in the area so i figured i'd stop in the gym

Bench Press
135 x 5
185 x 5
225 x 5
185 x 5

Incline
135 x 8
145 x 8
155 x 6
165 x 6

Standing Tricep DB Overhead Press
50 x 10
60 x 8
60 x 8

Dips
1 set to failure.. I think I got about 8

yea that's it. Nothing special. Tomorrow should be a good workout though because I only have one class so I don't have to rush.

Coke
11-01-2006, 05:13 AM
Good chest and tricep session on the fly.

dblockspky
11-09-2006, 06:30 PM
Leg/Back Day

Squat
135 x 5
225 x 5
235 x 5
245 x 5
255 x 5
265 x 5

SL Deadlifts
135 x 5
4 x 225 x 5

Lat Pulldowns
3 x 140 x 8

Leg Press
4 sets x 3pps x 10

Seated Cable Row
140 x 8
150 x 8
160 x 8
170 x 8

LP Calf Raises
3 x 3pps x 15reps

Calf Raises w/ DB
1 set x 60s x 10(each leg)

N.G. Pull Ups
1 x 10

workout was eh.. my legs were dead tired from a flag football game on tuesday and playing basketball for almost 4 hours on wednesday. i have ridiculous shin splints that I don't know how to get rid of. it doesn't really effect me too much.. but I was going to do leg extensions and after a couple of reps i couldn't stand the pain of the pad on my shins haha that sounded kind of soft. I gotta start taking vitamins regularly cuz something always seems to limit me whether it be elbow pain, wrist pain, shins, or hip pain, or something just being flat out injured. I've been meaning to get to a chiropractor but i've just been busy so we'll see when that finally happens

Coke
11-10-2006, 05:33 AM
Time heals and clears things up, I'd forego the chiro for some time dude...quite the athlete, playing lots of ball.

dblockspky
11-13-2006, 08:03 PM
Chest/Tris

Bench Press
135 x 5
185 x 5
225 x 5
225 x 3
185 x 7

Skulls
3 x 10 reps

Overhead Tricep Extension
3 x 65s x 7

Hanging Rope Pulldown
3 x 8 reps

I didn't write down what I did so I forgot how much weight I used. Lifting is starting to get frustrating. I knew it would be harder to make the same type of gains I got in the summer during school but not this hard. Fortunately my physique is getting better though. I'm getting more cut and i'm actually getting bigger which is why i'm confused as to why i'm not seeing any strength gains. oh well

Coke
11-14-2006, 04:22 AM
I'm hearing you bro...the best thing to do is keep on it no matter what and then one day it all seems to show up.

Fine effort, stay with it.

dblockspky
01-22-2007, 10:00 AM
wow i have to brush the dust off this thread. i'm going to try to post more consistantly now. I'm going to have a lot more free time with my schedule this semester so I should be able to keep up. I dropped a significant amount of weight & strength within the last few months due to several things but I'm determined to reach my goals now so I don't plan on having any setbacks. I realized a major factor in me losing so much weight and not being able to maintain the strength that I had was that I wasn't eating enough food. In order to maintain my weight at 195 I would of had to been eating close to 3000 calories a day if I factored in how much running around I do throughout the day. But I noticed that on a normal day I probably only got 2000 calories, if that. I was so used to being skinny that I never really adjusted my eating habits so that's gonna be the hardest thing to do for me, after doing that progress with the weights should be nothing

dblockspky
01-22-2007, 09:07 PM
today's workout:

Bench Press
135 x 5
185 x 5
225 x 5
225 x 5

Incline Bench
135 x 5
155 x 5
175 x 3

Overhead DB Press
60 x 8
60 x 8
60 x 10

Rope Tri-Pulldowns
125 x 8
135 x 8

Hanging Rope PullDowns
125 x 8
125 x 10



I didn't really get to do a lot today, I decided to workout at the main campus gym at around 6:30 and it was packed. I had to wait to start my workout a good 15 minutes because all the benches were taken. As far as the workout itself, I'm happy I was able to bang out the last two sets of 225 on fb. Last week I could barely get 225 up twice and althought I knew my strength would come back easier after a long break I didn't think it would be that quick. I have been disappointed with my incline benching though. During the summer after intense flat benching i could go to incline bench and go 3 sets of 185 for 5. Now i'd be lucky to put up 3 sets of 155 for 5. Oh well.

And on a side note today might be the first time besides a holiday or special day that I've went over 3000 calories on regular food. I've been logging everything I eat into fitday to keep track and I also amassed 220+ grams of protein today so i'm pretty happy with that. Hopefully I can keep it up

Coke
01-23-2007, 04:59 AM
Glad to see you going again with it this way bro, you want to be better or at a higher level than last year.

dblockspky
01-28-2007, 05:16 PM
I thought I had posted my workouts from the week but I missed two..

Tuesday

Squats
225 x 5
245 x 5
265 x 5
285 x 4

Leg Press
3 sets x 3pps x 15

Leg Extensions
3 sets x 180 x 10

SL DLs
225 x 5
225 x 5
275 x 5
275 x 3
I could of gotten 5 on the last set but my grip was giving out:bang: so I had to rack it.

DB Calf Raises
3 sets w/ 65's x 8 reps(per side)

Bench DB Rows
3 sets x 65s x 8


Wednesday...

DB Shoulder Press
60's x 10
65's x 10
70's x 10

DB Shrugs
3 sets x 100s x 10

BB Curl
3 sets x 95 x 5

DB Curl
40s x 5
45s x 5
50s x 3


I think I'm back up to 192. I think my strength is pretty much back. We'll see how much I can push myself with bench day tomorrow:strong:

RuLess
01-28-2007, 06:25 PM
bra whats some of your weight goals? lifting goals etc?? u play ne sports or u just trying to powerlift..?? bc if so u should try a westside routine ie. me bench and me lower days.. witha rest in between.. itll be a lot more effective as far as increasing your maxes and reps plus itll build some of that muscle density for ur base..

dblockspky
01-28-2007, 06:31 PM
right now i'm not doin **** as far as sports. i'm in rehab for a hip adductor sprain. Right now i'm lifting to get stronger by the summer not necessarily powerlifting. I'm hopin to walk on to temple in the fall, or rutgers if i'm still here next semester. What's the westside routine? i gotta look it up, i heard of it but never really looked into the workouts

RuLess
01-28-2007, 08:29 PM
thats wassup man im originally from philly temple would be a good place to walk on al golden should build a solid program there..

but heres a really good routine to follow i found it pretty effective, i started it in march of last year before my senior summer and i ended up weighing going from 178 to 205 in weight, 4.56 to 4.38 in speed and 10 reps at 185 to 23.. but yoo here it is man just let me kno if u need ne help with it

the dude that created it is from jersey if u got the right amount of $ i'd even hookup with him personally dude knows his ****..


http://www.t-nation.com/readTopic.do?id=667308

dblockspky
01-29-2007, 06:43 PM
I had a feeling you were gonna talk about defranco. I know some people that trained with him and had good results. I used to go to parisi's before I had sprained my ankle a while ago. In jersey if you're looking for a good workout to get you to the next level its parisi's or defranco's.

I started the westside lifting program but halfway into the workout I didn't feel it was for me. The speed training part of it is pretty good though so I think I'll start that up soon. This is what I did though:


Bench Press
135 x 5
185 x 5
225 x 5
245 x 2

Incline DB Press
70s x 8
80s x 8
80s x 5

BB Curls
95 x 6
95 x 6
I had to stop after the second set because my wrists were killing me

DB Tricep Extensions
60s x 10
65s x 10
70s x 9

...and some ab work

I think I'm gonna go back to what I was doing in the summer. I was a little skeptical about putting that type pressure on my body again but I was putting 5 pounds on my bench every week and everything I've been doing since then hasn't been as effective. I think every third week I'll throw in only light chest sessions as to prevent injury.

on another note. I'm goin to Florida for spring break and i've been lookin a little chubby since I put weight back on so I'm gonna have to start doin a lot more ab work.. March 11. can't wait

Coke
01-30-2007, 04:47 AM
Must be nice, heading out to Florida for spring break is a sweet deal - sure to have a ball...good session man.

dblockspky
01-30-2007, 08:42 PM
No lifting today. I only got about 4 hours of sleep so I definitely wasn't in the lifting mood after class so I just played ball at the gym. Got in some good cardio. Then had my physical therapy appointment at 5. The lady said for the amount of weight that I use my hips are significanltly weaker than they should be and that I also need to stretch a lot more because I was tight. blah blah. and she said that I should do some type of active warm up before my leg days. We'll see how that works out.

there's also a bench competition at the school. I was talking to one of the athletic people that handle the contest and he said he doesn't know what I should do. I always kid around with him and tell him I'm gonna put up 315 about 10 times.He said there are gonna be some pretty big kids there and I would have to be in the heavyweight class because if you're over 179 you're considered heavyweight. That's gay.

dblockspky
02-06-2007, 09:44 PM
Cold as ice today in jersey. It was freezing in the weightroom and I had no drive to be lifting.

Bench Press
165 x 5
185 x 5
205 x 4
225 x 3
245 x 2

Close Grip BP
135 x 10
185 x 8

Wide Grip BP
135 x 10
155 x 8

Seated DB Extension
50 x 10
60 x 10

Hanging Rope Extensions
115 x 8
130 x 10

Dips
Until failure, I think I made it to 8

Physical Therapist classes have been going well. The therapist is busting my ass, normally I have to do a whole bunch of leg exercises so I haven't been doing a leg day in the gym. Yesterday I had to do squats against the wall. My quads were burning like hell. Anyway, this weather is ridiculous. I have no desire to go grab a bar that's 15 degrees. I guess I just have to suck it up.

Coke
02-07-2007, 05:44 AM
Did very well in that cold a$$ gym dBlock.

dblockspky
02-08-2007, 07:13 PM
BB Shoulder Press
95 x 10
135 x 6
145 x 8
155 x 8
i got somebody to give me a lift on the last two so i didnt have to struggle to get the bar off.

DB Shrugs
3 sets x 100s x 12
the DBs only go up to 100s and every single olympic bar was taken at the time.

Curls
Bar + 25s x 8
Bar + 30pounds per side x 8
Bar + 35pounds per side x 6

DB Lateral Raises
umm 3 sets w/ 15s x 10.
I suck at these

Cleans
135 x 6
155 x 4
wow. struggled on these. Haven't done cleans in almost two years. I had to stop after two sets because my hands were killing me from the DB shrugs.. It was hard to sretch my fingers out I dunno if you know what I mean. But either way that seems like its a ****ty amount to be cleaning. That's a new goal for me. Be able to clean... lets say 225 by... summer?? sound feasible anyone?

DB Curls
3 sets x 40s x 6(each arm)

also had therapy today. nothing too significant to note. Did bust out a couple sets of 350 x 15 on super leg press. All the old people were looking at me.

workout was ehhh.. I think I'd be a lot further along as far as numbers but it seems like whenever I miss a workout it happens to be this one. Which is also bad because I only do Shoulders/Bi's once a week. So I miss this then it they don't get worked for atleast 2 weeks. ohh well. dunno what I'm gonna do tomorrow. seems like every body part is sore. most likely chest/tris.

Coke
02-09-2007, 04:15 AM
Go ahead and do it dude, get those 2pps cleans next season or so.

dblockspky
02-14-2007, 09:13 PM
Bench Press
135 x 5
165 x 5
185 x 5
205 x 4
225 x 4
255 x 2

Incline Bench
185 x 5
185 x 5
185 x 5

Skull Crushers
bar + 25s x 10
bar + 27.5 pounds per side x 10
bar + 30 pounds per side x 8
and then after the last set did 10 umm burnouts?? what are they called. you know what i mean

Could of went a lot heavier but haven't done these in a while. Surprisingly they didn't hurt my elbows. The bar was a little bit straighter than others I've used if you know what I mean. Maybe that's the difference.

DB Flyes
50s x 8
50s x 6
50s x 6

Overhead DB Tri Extensions
70 x 7
75 x 3
I wanted to do 3 sets of 70 but after my first set I went to the water fountain but when I got back some ******* took the 70's. And I could barely get up 3 with the 75 so I said screw it.

Single Arm Pushdowns
3 sets.. dunno the weight all the #s were faded away


I'm almost back to full strength with my chest. Most likely by the end of the month if I continue with my progress adding 5 pounds a week then I'll max out right before I leave for spring break and get up 275.

dblockspky
02-15-2007, 04:50 PM
ATF Squats
135 x 10
185 x 10
225 x 8
245 x 8

Deadlifts
225 x 5
275 x 5
315 x 5

Leg Press
3pps x 10
4pps x 8
5pps x 6

Cable Rows
150 x 10
170 x 10
190 x 8

BB Lunges
135 x 10
woahh I was dead by the time I hit these. my form was screwed up so I figured I'd leave these out this time.

NG Pull Ups
BW x 10
BW + 20 x 10
BW + 20 x 6

Leg Extensions
100 x 10
100 x 10
100 x 10
*did these with a 3 second pause at the top

Single Leg Calf Raises
BW + 40 x 10
BW + 40 x 10
BW + 40 x 10

Wow. I'm done. For some reason my lower back was killing me after that ATF squats and that kind of set me back as to how far I could push myself. Oh well.

Oh and I was trying to do regular deadlifts today but I'm so used to doing SLDLs that it was kind of halfway in between both.. which isn't good. For some reason I don't get along with doing deadlifts the regular way. I think I can pull more doing SLDLs. Anybody else like that?

Stumprrp
02-15-2007, 05:25 PM
nasty workout d block

Chris Rodgers
02-15-2007, 05:42 PM
Nice session.

My sldl is not too far behind my regular DL.

Coke
02-16-2007, 05:56 AM
nasty workout d block

No doubt, killin it this last effort.

Gettin' Big
03-24-2007, 12:25 PM
sweet lift Dblock....keep it up

Kiaran
03-24-2007, 12:33 PM
Hey you forgot the Kitchen Sink Pulls up above :D Nice workout though; you must have been fried by the end. I hear you on the grip durring the SLDLs. Work on squeezing as hard as you can before lift-off and your grip will improve really quickly.

dblockspky
05-18-2007, 12:16 PM
Woahh Haven't been here in a while. I probably won't update this every single day even though I should but I'm gonna try to post stats and workouts more often, for my own sake.

Anyways I've been lifting and trying to eat properly since school got out. And i've seen some results with numbers, not really appearance-wise. I also started taking creatine at the beginning of the april and it's about up now. I've had it for a while but never used it. I might of screwed up the effectiveness of it because I caught a pretty bad cold and I couldn't lift for a whole week about 3 weeks ago. So I'm not sure if I would of needed another loading stage or not. Anyways here are the new stats..

Height: 6'0 (I'm actually 6'0 and a quarter now. I was always 5'11 and 3/4 but just had a physical recently and was surprised to find that I grew.

Weight: weighed in at 203 yesterday. I'm currently trying to bulk up to 210-215 or whatever weight I'm at when I like the progress I'm making with strength gains and then I'll cut back down to 195-205.

Benching: Last BB workout did 3 sets of 225 for 5 and DB workout last set was 100s for 7. I haven't started going heavy yet. The left pec occasionally feels a little weird so I don't wanna push myself to hard and risk an injury just for ego's sake.

Squats: last workout did 4 sets of 275 for 8. For some reason my rotator cuffs are killing me again, I thought I got rid of that problem. I'm gonna try to work on my flexibility and warming them up before squats.

Deads: 275 for 8 easy. And 315 for 6 on my last set.

I've worked my way up to 7pps for 5 on leg press. and 6pps for 10

DB Shoulder Press: 80s for 5. I'd like to be able to do 100s within the next two months or definitely by the end of the summer and also be able to Shoulder Press 225.

I think that's pretty much it. I've been taking progress pictures every once in a while so I'll see if i can find a decent one where I don't look too fat in.

Ok here they are..

http://i4.photobucket.com/albums/y145/dblockspky/000_0005.jpg
had just got done painting that's why I have primer on my knees.

http://i4.photobucket.com/albums/y145/dblockspky/backrelaxed.jpg
back relaxed pic. I'm not really uneven like that I think it's the way I was turned.

http://i4.photobucket.com/albums/y145/dblockspky/000_0014.jpg
not really good at this pose. and I look like a fat ass :(

http://i4.photobucket.com/albums/y145/dblockspky/GetAttachment.jpg
I could actually see my abs fairly well that day so I had to take a picture when I didn't look too chubby.

So yea that's pretty much it. I'm 203 now but I look pretty much the same I think when I was 190-193. So I'm not sure where all that weight went. I'd hope that I didn't just put on 10 pounds of water weight.

dblockspky
05-18-2007, 08:43 PM
Today's workout:

SLDLs
135 x 5
225 x 5
275 x 5
275 x 5
275 x 5

DB Shoulder Press
60s x 8
70s x 8
80s.. kind of weird. Couldn't get the first rep up by myself so I got a spot. Then I did the next two by myself, then needed assistance for the fourth, then I did the fifth by myself, assisted on the sixth, and failed on the 7th. Maybe next week I should go with 55,65,75 instead of my last set being 80s because I dont seem to be able to do them yet. I couldn't do them before and I thought it was a psychological thing because I'm able to do 70s easy but turns out it's more physical. Unless I'm still not focusing enough.

Seated Rows
175 x 8
190 x 8
205 x 8

Shrugs
225 x 12
225 x 12
225 x 12

BB Curls
95 x 5
95 x 5
95 x 5

Concentration Curls
40 x 7
40 x 7
40 x 6

I definitely wanted to hit my back a lot more today but from squats on tuesday my rotator cuffs were pretty sore. I shouldn't even of lifted today to avoid injury. After seated rows and shrugs my arms felt like they were gonna fall off. I gotta warm up or stretch my shoulders more before doing squats.

Coke
05-20-2007, 09:10 AM
Workout numbers all look good as does the pics, you put on more size bro.

Stumprrp
05-20-2007, 09:49 AM
your lookin real big D! strength is great!

dblockspky
05-21-2007, 04:49 PM
Thanks Coke and Stump.

Today's Workout..

Bench Press
135 x 5
225 x 5
225 x 5
185 x 8
225 x 5

Incline Bench
205 x 3
185 x 5
185 x 5
185 x 5

Close Grip
175 x 5
175 x 5
175 x 5

Overhead DB Extension
70 x 10
70 x 8
70 x 8

Floor Presses
135 x 10
185 x 10
185 x 10
185 x 10

A friend and I went back to our old high school to lift today. And the football players were in there lifting and we ended up talking through most of the workout. By the end of what we did we had been in the gym for an hour and a half so neither of us felt like doing anything else. He also couldn't keep up with what I was doing. And it's kind of sad because he plays football for Penn. He has this book of the workouts they are supposed to be doing over the summer and it's a whole bunch of full body stuff. It's crappy. The only thing he's really improved on since last year is cleans cuz they do them all the time. Besides that his squat max has only gone up 20 pounds. Its sucks for him. He's pretty big bodywise. If he had a decent strength training workout he could be a beast.

fleep
05-21-2007, 05:01 PM
Thanks Coke and Stump.

Today's Workout..

Bench Press
135 x 5
225 x 5
225 x 5
185 x 8
225 x 5

Incline Bench
205 x 3
185 x 5
185 x 5
185 x 5

Close Grip
175 x 5
175 x 5
175 x 5

Overhead DB Extension
70 x 10
70 x 8
70 x 8

Floor Presses
135 x 10
185 x 10
185 x 10
185 x 10

A friend and I went back to our old high school to lift today. And the football players were in there lifting and we ended up talking through most of the workout. By the end of what we did we had been in the gym for an hour and a half so neither of us felt like doing anything else. He also couldn't keep up with what I was doing. And it's kind of sad because he plays football for Penn. He has this book of the workouts they are supposed to be doing over the summer and it's a whole bunch of full body stuff. It's crappy. The only thing he's really improved on since last year is cleans cuz they do them all the time. Besides that his squat max has only gone up 20 pounds. Its sucks for him. He's pretty big bodywise. If he had a decent strength training workout he could be a beast.

good numbers man keep up the good work, i go to penn and our football team is...lacking, aha

Coke
05-22-2007, 05:48 AM
Nice day of chest & tricep work.

redFury
05-22-2007, 01:39 PM
Good stuff man... liking the incline pressing

dblockspky
05-22-2007, 08:16 PM
Fleep, Coke, and Redfury.. thanks guys.
And fleep I try to tell my boy all the time but he's like nahh we're good blah blah blah.. I dunno man.

Leg/Back Day

ATG Squats
135 x 8
135 x 5
225 x 5
275 x 8
275 x 8
275 x 8

Leg Press
3pps x 10
4pps x 10
5pps x 10
6pps x 8
kinda wanted to go for 7 today but after the 8th rep with 6pps my legs started cramping up. next week.

Deadlifts
225 x 5
275 x 5
315 x 5
365 x 2 PR
I think I could of got 3 reps but the **** slipped at the bottom of the 3rd. I'll be trying that next week too.

Bent Rows
155 x 7
175 x 7
185 x 8

Calf Raises
225 x 12
275 x 12
315 x 12
225 x 20

Wide Grip Pull Ups
BW x 8
BW x 8
BW x 6

Ab Work


I think I had a pretty good workout. Brought my friend with me to lift again today so we ended up talking a lot so I don't know if the extra rest inbetween sets helped. And we argued for 10 minutes on whether sumo deads are better than regular so maybe that extra rest is wha enabled me to set a PR. Oh well. I'm starting to like leg days now. I can definitely see my strength increasing, last week on my last set of 275 I only got 6 reps and I definitely didn't go as deep as I should of on the second set. I think I'll bump the last 3 sets up to 285 next week and see how I do. Gotta work tomorrow and I have another job interview after work so I'll be pretty beat so I'm takin tomorrow off.

Coke
05-23-2007, 06:05 AM
Those are some damn good numbers throughout, stay on track with it all!!

Cirino83
05-23-2007, 07:32 AM
Awesome session. Congrats with the PR with pulls. Numbers are looking solid.

dblockspky
05-24-2007, 06:08 PM
Thanks Coke and Cirino

Today's Workout:

Standing Military Press
95 x 8
115 x 8
125 x 6
135 x 8
I was surprised I could do that last set as I was only able to do six reps on the 4th set. But a friend said that I had a little push press action going on on the last rep so maybe I should only count it as 135 x 7 strict reps.

DB Flat Bench
70s x 8
80s x 8
90s x 8
100s x 8 PR!
Finally I got 100s for 8. Only got 7 last week. I think I ****ed my rotator cuff in my left arm even more though when I had to drop the weight down.

BB Shrugs
3 sets x 10 x 225
Normally i'd do 12 reps and increase the weight but both cuffs were killing me at this point.

Incline DB Bench
70s x 8
70s x 8
Once again I would normally do 3 sets but the cuffs..

Dips
BW x 8
BW + 25 x 8
BW + 35 x 5
BW x 8

Tried lateral raises but it was too painful to raise my arms :*(

Pushups
1 x 40

AB Work

The workout started off good and then after hitting the PR it all went downhill because of the pain I was getting. It's better than it was last week but it really prevents me from doing certain movements when it gets bad. Hopefully this weekend will be enough rest for it to heal up well.

Howard 9
05-24-2007, 06:46 PM
Nice session man, I know what you mean with messing up your shoulders when dropping DBs, I mean I only use 65s at most for Shoulder Press but sometimes when you just got no energy left they can swing down pretty fast. Hope your RC gets better soon.

Coke
05-25-2007, 05:17 AM
Be cool with the rotators...fine stuff there dude.

Killa Kurt
05-25-2007, 08:52 AM
Get some chalk if it keeps slipping!

dblockspky
05-25-2007, 08:19 PM
Howard - Yea man. Normally I don't drop the weightdown no matter how much I'm using. But I was pretty focused on getting that last rep and after I got it my arms just like gave out on the way down.

Coke - Thanks Man I think I'm gonna ice them everyday this weekend and hopefully that helps.

Killa - Thanks. I might actually try that. Most gyms that I've been to most likely won't allow it but maybe I can get some in and clean it off before I leave.

Today's workout:

Single Leg DB Squats
w/ 50s x 8 each leg
w/ 55s x 8 each leg
w/ 60s x 8 each leg

Step Ups onto 48 inch plyo box
3 sets x 135 x 8 each leg

SLDLs
3 sets 225 x 8

RG Lat PullDowns
3 sets x 150 x 8

Alternating DB Curls
2 sets x 40s x 5 each arm

Workout was kind of short, I woke up late and had to go to work. It was a pretty light day but I wanted to take it easy cuz my legs were still sore from tuesday. Rotator Cuffs didn't give me too much of a problem. Holding the DBs was kind of a trouble and I think I came down too hard a couple times after Step ups. Oh well. I thik I'll be fine by Monday.

Killa Kurt
05-25-2007, 09:13 PM
Yeah our gym allows it but it's frowned upon? I don't ****ing know what's up with that but we just clean it up after using it.

Coke
05-26-2007, 09:59 AM
Unique leg training with the db squats and step ups, solid workout just the same.

Howard 9
05-26-2007, 10:55 AM
That is some nice single leg squats, good workout man. Glad to see your RC is gettin a little better.

dblockspky
05-29-2007, 05:41 PM
Killa Kurt - Thanks bro. I gotta find some chalk and i'll give it a try
Cocoa- Thanks man, gotta switch it up every once in a while.
Howard - Thanks man. I appreciate it.

Todays Workout:

Bench Press
135 x 8
185 x 5
225 x 5
230 x 5
235 x 5 .. PR

Incline DB Press
70s x 8
80s x 8 .. PR
85s x 5 .. PR

Skull Crushers
EZ curl bar + 25s x 10
EZ curl bar + 30pounds per side x 10
EZ curl Bar + 35s x 10 .. PR
First time I've been able to go somewhat heavy on skulls without elbow pain, I dunno why but hopefully it stays that way.

Wide Grip Bench Press
155 x 10
155 x 8

Tricep Pulldowns
150 x 10
150 x 8
150 x 7

Single Arm Pulldowns
2 sets x 70 x 8



PR's weren't anything significant, just things I hadn't done before. I guess what I was most proud of was the 80s for 8 on incline. I'm also pretty sure I could of used more weight or gotten more reps on flat bench because I screwed myself by hitting the safety rack metal thing on the way up on almost every rep. Maybe next week I'll be able to hit 245 x 5. I also had a little frustration in me because I got my first ticket today. There was nooobody on the road. I was on my way to the gym at 1 and there was the cop parked on the side of the road ahead of me. I slowed down to the speed limit before I got to the car but somehow she still clocked me. She must of been turned around in her seat clocking people behind her. It's really pissing me off because something so dumb is going to cause my insurance to skyrocket since I'm 18.

Coke
05-30-2007, 06:05 AM
Not for certain but the one ticket may not affect you much...the PRs are a step in the right direction - :thumbup:

redFury
05-30-2007, 08:41 AM
Nice looking ME day dblock... elbow pain when doing skull crushers usually meant weak connective tissue for me. My guess you won't have problems with that anymore :)

Howard 9
05-30-2007, 03:13 PM
Nice benching man, way to get that PR. Ive hit the saftey pins before too benching lol, it defintely messes you up.

dblockspky
05-30-2007, 05:47 PM
Thanks guys, and thanks for being regulars, it helps me to actually wanna keep this going.

Today's Workout:

ATF Squats
135 x 8
225 x 5
285 x 5
285 x 8
285 x 8
225 x 10
The first set of 285 was supposed to be 8 reps too but my stance wasn't wide enough or maybe I wasn't warm enough so I could only make it to 5. The last set at 225 I made sure my ass touched my calves each rep so that was true ATF squats. My working squats are just very deep squats I have to take a video to see if they're acceptable as ATF.

Seated Rows
150 x 8
210 x 8
225 x 8
240 x 8

Leg Press
4pps x 8
5pps x 8
6pps x 8
3pps x 20
I just wasn't feeling it after those squats to go for 7pps.

Lat Pulldowns
150 x 8
150 x 8
150 x 8
Wide Grip -
100 x 10
100 x 10

Leg Press Calf Raises
3pps x 21
3pps x 21
3pps x 21

Leg Curls
4 sets, week hams, not posting weight lol

Med. Ball AB Work


And good news, no shoulder/rotator cuff pain after squatting today. Hopefully it's gone.

fleep
05-30-2007, 07:59 PM
solid workouts good work

Stumprrp
05-30-2007, 09:01 PM
getting very strong D block! those are NICE full squats

Coke
05-31-2007, 05:52 AM
Effort looks sweet with both the leg and back work thrown into the mix.

Cirino83
05-31-2007, 07:54 AM
Nice workouts. PR's have been coming routinely lately. Squats and bench numbers looking nice.

redFury
05-31-2007, 10:47 AM
Looking strong man... squat work nice and heavy.

dblockspky
05-31-2007, 04:52 PM
Thanks guys. Means a lot coming from you all that are pretty damn strong yourselves.

Today's Workout:

Behind the Neck Military Press
95 x 5
115 x 5
135 x 6

Cleans
95 x 10
135 x 8
155 x 3
165 x 1
175 x 3
190 x 0
190 x 1
lifted with a friend today and he was trying to help me with my form on cleans since I suck at them. Surprisingly I got 190 for 1. He says my form is decent but he says when I explode up I have to perform more of a shrug motion than a reverse curl.

DB Shoulder Press
70s x 8
70s x 8

DB Shrugs
3 sets x 100s x 12

Bent Lateral Raises
3 sets x 30s x 8

BB Curls
95 x 5
95 x 5

Alternating DB Curls
40s x 8
40s x 8

Todays workout was nothing special. Just like an ehh whatever. Hopefully I can clean two plates a side sometime soon as well as either military press or push press 2 plates but that will take a bit onger. Oh well. Saw that there's a natural Bodybuilding contest in NJ October 6. Debating whether I should should start training for that. I hate entering things when there's a good chance I can't win so I'm not going to do it if I don't have a legit chance.

Of the things lacking right now I'd say:
Lower back could use work as well as the lats.
Haven't added much mass to my biceps in over a year because I barely train them.
I could use more mass on my quads as well as a wider sweep.
Definitely would have to start taking ab/oblique training more seriously.
And my calves need work.
Plusss I'd have to go on my first official cut so that would be an experience.
That list seems too long to have to enter any contest.

Howard 9
05-31-2007, 06:34 PM
Nice shoulder work and cleans especially for not having the form down exactly.

fleep
05-31-2007, 06:52 PM
good work keep it up son

Coke
06-01-2007, 05:15 AM
Nice session my man.

dblockspky
06-05-2007, 12:17 PM
Good looks guys.

Today was a pretty good workout, especially considering the fact that I finished in an hour maybe a little less. Also weighed in at 204! 6 pounds more and going on my first cut. Here it is:

Bench Press
135 x 8
185 x 5
225 x 3
245 x 3
265 x 2
225 x 7
I wanted to get 265 up 3 times but I didn't have a spot and I didn't wanna struggle too much cuz I don't **** around with heavy weight anymore cuz of my chest. 225 x 7 matches a PR for reps at 225 which is surprising because it was my last set and the last time I did it I pretty much went in with a warm up set and did it. So i'm guessing if I came in fresh I could get up 225 x 9 which is pretty damn surprising to me. My endurance has definitely went up.

Incline DB Press
60 x 8
70 x 8
80 x 6
still can't get 80s up for 8. Probably not gonna do DBs next week so in two weeks I should definitely get it.

Close Grip
185 x 5
135 x 10
I suck at close grip. I'm getting ready to just stop doing them.

Wide Grip
155 x 6
135 x 10

Skulls
EZ Curl Bar + 25s x 8
"" + 30 pounds.p.s x 8
"" + 35s x 8
I dunno if the gym that I went to today had a heavier EZ Curl bar, it did look a lot bigger than the one from last week, or I was just tired but these three sets busted my ass. I did it relatively easy last week.

Rope Pulldowns
140 x 10
140 x 10

Hanging Rope PUlldowns
120 x 10

Lat Pulldowns
3 sets x 150 x 10

Decline SitUPs w/ 25 plate
3 sets x 15

Med Ball toe touches
3 sets x 20

I'm pretty happy right now. I don't think there's a better feeling then knocking down a good bench workout. I was going to try to max next week but my left pec was feeling a little weird again so rather than risk reinjury I think I'll start the cycle again and go light next week, medium the week after, and heavy the next. By that time, 3 weeks, hopefully I can get up 275 for 3.

Stumprrp
06-05-2007, 12:19 PM
solid workout man

redFury
06-05-2007, 12:40 PM
nice work on the 265 and 225 sets of bench... I've also been thinking about trying 225 for max reps some day. You look very strong... good for at least 9 like you said

Coke
06-06-2007, 05:51 AM
Doubles with 265 on the flat bench is super!!

dblockspky
06-06-2007, 07:06 PM
Thanks guys, they're god #s but besides the 225 x 7 this is exactly where I was at at the end of last summer. So hopefully I can get the same type of gains this summer that I did last, and keep them.

Today's workout sucked, I dunno if it was because of working 10 hours on my feet the day before or I just didn't eat enough before lifting, or a lack of rest, whatever it was it was led to a ****ty workout.


Squats
135 x 8
225 x 8
295 x 5
295 x 5
295 x 5
They were supposed to be ATF squats but I was struggling to finish reps so the a couple reps on the last 3 sets ended up only being to parallel.

Leg Press
3pps x 8
4pps x 8
5pps x 8
6pps x 8

Leg Extensions
3 sets x 10

Leg Curls
3 sets x 10

Single Leg Calf Raises
135 x 10
135 x 10

Calf Raises
225 x 15
225 x 15
225 x 15

Curls
75 x 8
85 x 8
95 x 8
75 x 7

Sucked, kind of pissed. Traps and back tomorrow. I better set a PR or I might shoot myself.

redFury
06-06-2007, 10:45 PM
Way to work through the fatigue... still very solid squat numbers

Coke
06-07-2007, 05:32 AM
Holding down some good squats and leg work in general, make no mistake bro.

dblockspky
06-08-2007, 03:48 PM
Wow the last 24 hours have definitely been one of the best stretches I've had in a while. So I took yesterday off because I got called into work plus I was sore anyway. Then to blow off some steam I was going to go to the club with a couple kids. So we get to the club and we can't get in because my boy's friend is wearing boots. So we head over to walmart to get some 10 dollar sneakers but it was closed. So after talking about how pissed we were that we couldn't get in we decide to head over to a strip club. Just turned 18 last month so this was my first time going. I have to say that was an A+ experience:hump: So I get back at 2 in the morning and I call my "girl" up because she wanted to talk to me. It started off her being mad that I was going to the strip club then evolved into an argument about her/us in general. Anyway I get off the phone at like 4 in the morning. Then it takes me about 30 minutes to fall asleep. Then at 8 o clock in the morning she calls me and says she's taking the bus to my house because she wants to talk:cry: . So I say fine. She gets here at 9 and we obviously don't do a lot of talking;):hump: So I get about an hour more of sleep and then I had to drop her off at work. Her job is close to my schools gym so I figured I'd just knock the workout out while I was already out. I figured I'd have a ****ty workout but boy was I wrong. And mind you all of this is on about 5 hours of sleep, 2 mcdonalds honey chicken wraps, and half a cookie:

dblockspky
06-08-2007, 03:49 PM
Today's Workout:

DB Shoulder Press
60s x 8
70s x 8
80s x 8PR
Finally, I guess it was just a matter of coming in fresh.

Deadlifts
225 x 5
275 x 3
315 x 2
365 x 1
405 x 1PR
Wow, amazing. I was smiling for the rest of my workout because I nailed this. Went up slow but oh well. I was getting nervous and **** for some reason right before the attempt so I had the feeling even more that I wouldn't get it in addition to not really having rest or food. But I got it anway!!!

Standing Military Press :strong: (cleaned from floor)
135 x 8PR
145 x 7PR
155 x 5PR
I guess these were a matter of getting used to them because it's a pretty big jump for me, last week or whenever I did military press I had problems doing 135 for 5. Only thing is I think I have to fix my form. I think I'm leaning back a little too much because my spine is getting a weird feeling after I'm done. Also getting used to cleans because cleaning it up each set was real easy, I still can't bend my wrists though.

Barbell Rows
175 x 8
185 x 8
195 x 8PR
Just knocking them down today. I use a little body english though. I.e. I dip my body down before each rep so I get a little momentum to lift it up. Is that ok or should this be a strict exercise?

Shrugs
225 x 10
275 x 8
315 x 5
By this point my grip was done. Weight was slipping out of my hand on each rep.

Lat Pulldowns
3 sets x 140 x 8

Upright rows
80 x 8
90 x 8
100 x 8

Wide Grip Pull Ups
BW x 5
BW x 6


This ranks up there with the top workouts i've had. I don't know what to attribute it to but I'm glad it happened. Note to self though, deadlifts are a little weird though, I pulled 405, but 315 still felt and feels pretty heavy to me. but 405 is 85 more pounds than 315. If somebody benched 310, you'd assume that they could rep 225 more than 6 times, which happens to be the max amount of times I've pulled 315 for. I dunno, maybe its just me.

EDIT: I finally got a tape so I also took some measurements today

Currently Sitting at 6'0 ft
204
10% bf (for some reason I have a hard time believing this. I mean that's good but I think I was expecting more like 12-13%, it kept me at 8 or 9, so I just put 10% cuz I know i'm not that lean)
Chest: 41.5"
Arms: 16.25" (Such a relief because it has been looking like my right arm was a lot bigger than my left, atleast i know it's just my mind playing tricks on me)
Waist: 32"
Thighs 25" :(
Calves:15.25" :(

I always regret the fact that when I first started lifting I didn't take leg days that serious.. Now I'm kind of not proportionate. Maybe not so much physique-wise but definitely lifting numbers-wise.

North
06-08-2007, 04:41 PM
I have a little rule, don't tell the girlfriend about going to the strip club.
Nice lifting, keep it up.

Howard 9
06-08-2007, 05:02 PM
Damn nice workout man, and 4 pps on deadlifts must feel amazing. I would be smiling the whole time to man. Wierd how some of the best sessions come when you don't get a lot of rest?

dblockspky
06-08-2007, 06:48 PM
Haha North I'll keep that in mind.

Howard9- Yea it feels great, I rushed home just so I could type that in lol. But it's kind of bitter-sweet because of the attitude I have towards everything. 4pps is good but there are a lot of people that can do 5pps. So the high pretty much went away, now I'm pissed at myself for ONLY pulling 405. And I dunno I'm kind of weird like that. I remember my reps for 225 the first time I did it was on 4 hours of sleep I think because I had an exam that day and stayed up all night studying. But my body is weird. If I have to pull a 4 or 5 hour of sleep night, normally when I wake up I actually don't feel that bad, I just get really tired around 6,7,8 p.m. But if I get 7-8 hours when I wake up I always wanna go right back to sleep. It's weird.

fleep
06-08-2007, 09:12 PM
very solid workout especially under the circumstances...if u ever watch heavy bombers bent over rows he uses his body so i dont think its that much of a problem

Coke
06-09-2007, 07:49 AM
Ace back & shoulder session man.

redFury
06-09-2007, 07:59 AM
great workout d... moving on up with the dl!! With your strength base it should continue to shoot up for you. Maybe some doubles or two target sets next time...

Howard 9
06-10-2007, 10:02 AM
Haha North I'll keep that in mind.

Howard9- Yea it feels great, I rushed home just so I could type that in lol. But it's kind of bitter-sweet because of the attitude I have towards everything. 4pps is good but there are a lot of people that can do 5pps. So the high pretty much went away, now I'm pissed at myself for ONLY pulling 405. And I dunno I'm kind of weird like that. I remember my reps for 225 the first time I did it was on 4 hours of sleep I think because I had an exam that day and stayed up all night studying. But my body is weird. If I have to pull a 4 or 5 hour of sleep night, normally when I wake up I actually don't feel that bad, I just get really tired around 6,7,8 p.m. But if I get 7-8 hours when I wake up I always wanna go right back to sleep. It's weird.

There is always gonna be someone stronger than you though, dont let that get you upset cause 4 pps is awesome. Im the same way as you with sleep. I can get little sleep and be fine all day, but come night if i take a second to lie down on the couch I am out.

dblockspky
06-11-2007, 09:52 PM
Today's workout sucked. I have a lot of stuff on my mind, slept 6 hours in my room thats hot as balls, had to work 8 hours today before the gym, andd lifted at my new gym for the first time. It's pretty nice, only thing that upsets me is that there is no squat rack that I've seen yet, only a power rack.

Bench Press
135 x 8
185 x 5
225 x 5
235 x 4
245 x 3
225 x 4
I was definitely upset with these numbers. This isn't even what I planned on doing today. I was gonna see if I could get 3-4 sets of 185 for 10 but for some reason I forgot. I really wasn't into it today

Incline DB Press
70s x 8
80s x 8

Skulls
Bar + 25s x 8
Bar + 35s x 8
Bar + 40 pounds per side x 8 PR

Preacher Curls
Bar + 25s x 8
Bar + 35s x 7
Bar + 40 pounds per side x 5 PR

Tri Pulldowns
150 x 12
150 x 12
150 x 10

You ever been so pissed from starting off ****ty during a workout that you just wanted to leave? That was me today. I guess I should be happy about going heavy with the skulls and curls but I don't really care. Maybe I didn't progress because I only benched early in the week last week? I dunno.

Coke
06-12-2007, 05:37 AM
Numbers are nice imo, doing what you can to keep yourself on track - :thumbup:

Killa Kurt
06-12-2007, 05:15 PM
Today's workout sucked.

You ever been so pissed from starting off ****ty during a workout that you just wanted to leave? That was me today. I guess I should be happy about going heavy with the skulls and curls but I don't really care. Maybe I didn't progress because I only benched early in the week last week? I dunno.

Yeah only like 100 times.

redFury
06-12-2007, 10:24 PM
You and my buddy Royce would make a pair... he has days like that all the time. Stick with it man! You hit some solid PRs... keep it up going!

Howard 9
06-13-2007, 12:35 PM
Nice benching man.

dblockspky
06-15-2007, 09:31 PM
Thanks guys. Haven't lifted the last two days, party on wednesday, hooters yesterday then party after. Was supposed to go out tonight but I'm pretty beat from work and I lifted at 8 so I ready to go to sleep!

DB shoulder Press
60s x 8
70s x 8
80s x 5
i barely had the energy to kick these up

DB Benching on Medicine ball
60s x 10
70s x 8
80s x 8
wow I almost busted my ass on every set, for one my balance is horrible and two every time I got ready to sit down the damn ball would move

Shrugs
3 sets x 225 x 10
I wanted to go heavier and I actually put 275 on but I couldn't hold it, my grip strength is starting to annoy me. I went to Dick's after to look for straps but there's were 19.99 so screw that, I'm pretty sure I could get them cheaper offline

Decline BB Bench
135 x 10
185 x 8
195 x 8
205 x 7
Ha I failed on the 8th rep of the last set, thank God for the safety clips or I would of broke my neck.

Lateral DB Raises
3 sets x 20s x 8

Front DB Raises
3 sets x 20s x 8
I'm been doing the same weight for every type of DB raise since the beginning of time, wtf.

Dips
BW x 10
BW + 25 x 8
BW + 25 x 8

Pushups w/ feet on Med ball - to failure
BW x 14
BW x 8

Workout was ok I guess considering the fact this is the latest I've ever went to the gym. I don't know if the time of the day will really have an effect if you have the energy to do it. I want to record some lifts, if I can wake up early enough so that there won't be too many people in the gym I'll go tomorrow and see if I can record my DL form to see if that's ok. I think I need some double A batteries though :(

Coke
06-16-2007, 08:39 AM
Getting out and having fun that way is super sweet...session looks pretty good.

redFury
06-16-2007, 01:58 PM
very strong db work man... I'm liking it

Stumprrp
06-16-2007, 03:06 PM
strong $hit man!

Howard 9
06-16-2007, 08:51 PM
Nice workout, I know what you mean thought about being out late then having to lift the next day, I am shocked I dragged myself to the gym today.

dblockspky
06-18-2007, 08:49 AM
Today was the earliest I've ever lifted in my life; I was in the gym at 7 a.m. I had a second job interview at UPS at 6am (which I missed and have to go again tomorrow because I couldn't find it) so I just went to the gym right after. Only got about 4 and a half hours of sleep because I couldn't force myself to fall asleep early so that I could wake up at 5. Hopefully because of lifting early and work later today i'll be pretty beat so that I can get to sleep early to repeat the same thing tomorrow and have a good leg workout.

Warmed up/woke myself a little by playing a little basketball. I had a starabucks frappucino thing because I know some people recommend caffein for a boost for a workout but it did nothing, and I never drink coffee or anything, guess I need a lot more to experience the effect.



Bench Press
45 x 10
135 x 6
135 x 6
185 x 10
185 x 10
185 x 6 :mad:
Even though I wasn't able to even get 2 sets of 10 up in the past I still expected since I've made endurance progress to complete the 3 sets of 185. But I came up 4 reps short :(

Incline Bench
155 x 6
155 x 7
155 x 6
I think this is the first time I ever touched the bar to my chest on incline, makes a definite difference in the feel and the amount of weight I can do.

Decline Bench
175 x 8
185 x 8
195 x 7

Skulls
Bar + 25s x 8
Bar + 35s x 8
Bar + 37.5 x 3 Pr but ehh 3 reps isn't good enough

Curls
Bar + 37.5 x 5
Bar + 40pps x 5 PR
Bar + 40pps x 5 major body english on that last rep

Hanging Tricep Rope Pulldowns
100 x 10
120 x 8
130 x 8
150 x 7

Concentration Curls
40s x 5 (each arm)
50s x 3 " "
45s x 5 " "

Reverse Grip Straight Bar Tri Pulldowns
80 x 10
100 x 10
120 x 8
140 x 8
these are supposed to be for tris right? Definitely not feeling them. I need something that emphasizes the back side of the tris more besides single arm pulldowns. I don't want to have to resort to kickbacks :)

Cable Flyes
50 x 12
70 x 6
50 x 10

Hanging Knee Raises
3 sets x 15

Hammer Curls
40 x 6 (each arm)
45 x 6 " "
45 x 6 " "
I wanted to go for 50s the last set but there was only one 50 on the rack the whole time I was in them gym??

DB Side Bends
50 x 10 (each side)
55 x 10 " "
60 x 10 " "


I was getting the pain a little bit in my left pec again. It went away after inclines I think. I was actually looking to see what the injury I had could of been and I came up with a couple things. I hope its none of them because most take months to fully recover and I really don't feel like having to start over again.

The workout was ok I guess. I really don't get too excited about workouts unless I'm going to be moving big weight. One good thing though is that during the workout I definitely had a decent pump going and was looking pretty big. I think I'd have a chance to enter a BB contest by the end of the year if I can bring up my legs, or maybe a a powerlifting contest if I can get my chest back progress together and start putting up bigger squat #s.

Stumprrp
06-18-2007, 09:36 AM
nice workout D, as for triceps i love closegrip work, skulls, and pushdowns although you arent feeling them lately.

dblockspky
06-18-2007, 09:55 AM
nice workout D, as for triceps i love closegrip work, skulls, and pushdowns although you arent feeling them lately.

Thanks. Close grip is the one thing that i definitely never feel. I dunno why, I probably need to widen my grip. Skulls work ok for me and regular pushdowns are the only thing that are guaranteed to give my tris a good workout.

fleep
06-18-2007, 10:32 AM
solid workout lots of volume

redFury
06-18-2007, 10:52 AM
Solid workout D.... I can never workout that early either. I have to have food in my stomach at least two hours before hand or I have no energy.

dblockspky
06-19-2007, 04:14 PM
So I had to lift early again today.. today was a little bit later because the interview took up more time than expected. I think I started at 7:45. Only got about 5 hours of sleep, I can't seem to make myself fall asleep before 12 even when I'm tired. Workout sucked btw for numerous reasons.

Did a couple laps around the indoor track to warm myself up.

Deadlifts
225 x 5
315 x 5
315 x 5
315 x 5
Used straps for the first time today, they helped, but they weren't like magic or anything. I got mines for 7.99 though so maybe thats why? I was pretty beat after the 2nd 315 so before the last set I took my shoes off for the hell of it... No shoes on is amazing, the last set was pretty easy.

No listen to this crap. I go in the locker room after the 225 x 5 to get my camera to record my lifts. I just put new batteries in yesterday. When I turn the camera on it would blink green once and then blink red about 5 times and then shut off. After every set I went back to the locker room to see if it would work and no luck. Then go figure when I get home the first time I try the camera comes on and asks me to put in the date and time. pissed. I'll bring it tomorrow for squats.

BB Rows
135 x 8
155 x 8
175 x 8
Didn't cheat on these like before, maybe a little english on the last couple reps of 175.

Standing Military Press
135 x 8
145 x 3
I was tired as hell already and wasn't feeling like trying to do something else for shoulders, plus my tris were beat from yesterday so I just stopped. sorry i'm a quitter :(

Lat Pulldowns
3 sets x 140 x 8
After my second set I got called in to work only further adding to my frustration. so I had to rush everythinig else so I could leave on time.

Iso hi pulldowns
2pps x 8
2pps + 25s x 8
3pps x 6


Workout was ehh. My obliques were sore from yesterday because I hadn't worked for a while and for some reason that translated into my back feeling beat before I even started. The only other option was to do legs today but I really didn't have the energy to squat. I'm gonna have to workout early again tomorrow because I have to cover some kids 9-3 shift and from my experience so far when I lift after working earlier during the day I have ****ty workouts, plus I won't wanna record with a million people in the gym.

And as far as the job. I think as long as I pass this background check I have the job. I'm not sure what to do about it though. The pay is not horrible for a teen. 9.50 an hour with a 50 cent raise after 3 months. But I was told they start taking out union dues and crap after a couple months that can be a pain in the ass. The one thing that's really attractive though is that as soon as I start working I can apply for tuition reimbursement. 1500 dollars per semester. I could really use that, but I dunno if I can put up with a crappy job at hours I would normally be sleeping for very long.

Natetaco
06-19-2007, 05:01 PM
nice lifting man, you do crazy amounts of volume. very strong man.

fleep
06-19-2007, 05:46 PM
solid deadlifts especially considering the circumstances good work bro

redFury
06-19-2007, 08:44 PM
Nice work on the DL D! Those cameras can be trouble... was it the moisture or something (from showers)?

dblockspky
06-19-2007, 08:58 PM
thanks guys


Nice work on the DL D! Those cameras can be trouble... was it the moisture or something (from showers)?

I doubt it. It was in the side pocket of my gym bag. It was in my car while I had to do the interview but It wasn't too hot or humid early in the morning.
And I'm pretty sure I didn't bang it against anything cuz I'm careful with my stuff when I know I have expensive crap like my ipod or cell phone in the bag. Its weird.

And I wanted to film it pretty bad because I'm getting an awkward pain in my lower back every once in a while and I want to see if its from DL form or not.

Killa Kurt
06-19-2007, 09:10 PM
Excited to see some videos bro. I agree with the other guy, that is crazy amounts of volume. Keep it up.

Coke
06-20-2007, 05:43 AM
... No shoes on is amazing, the last set was pretty easy.

I have heard a few guys say the same thing, might have tried it once myself and it was ok.

Good luck with getting that job, tuition reimbursement can't be beat.

dblockspky
06-20-2007, 05:52 PM
Squats
45 x 10
135 x 5
225 x 3
315 x 3 iQziywZ7GUg
275 x 5 ydMfALPRmjQ

ATF Squats
225 x 6

BB Lunges (cleaned from floor)
135 x 4 (each leg)
155 x 4 (each leg)
165 x 4 (each leg)

Curls
Ez Curl Bar + 45s x 5
EZ Curl Bar + 47.5 pounds per side x 5
EZ Curl Bar + 50 pounds per side x 2
All PRs. felt something in my wrist pop while pulling it up so I just stopped on the last set, I would of probably only gotten 3 strict and maybe 4 if I put some body english into it.

Leg press
310 x 8
410 x 8
430 x 8
450 x 8


Typed a whole bunch of stuff but for some reason I guess the site was down.
Basically I put:

1. had another ****ty workout. got decent sleep though so I don't have an excuse :(. If anything my back might still be beat from yesterday.
2. i realized it was a problem before but what can I do to work on exploding out of the bottom of the rep for squats? Rack squats would help more for the last inches of the rep.
3. Found out what was wrong with the camera. For some reason it doesn't work only in the locker room because it did the same thing as yesterday today. As soon as I took it out of the locker room it worked so I guess they're is some type of electronic interference in there.
4. The 275 x 5 is cut short because I have a cheap camera and didn't realize that the memory fills up so easily. The only two things that were on there are the videos that I took today that doesn't even total 2 minutes. I have to buy another card.

fleep
06-20-2007, 06:00 PM
everything looks solid to me...good work and get ur rest and recovery on lock and great things will happen

Howard 9
06-20-2007, 07:14 PM
nice squats man, lol at the gym music, thats why i wear headphones...

Coke
06-21-2007, 06:42 AM
Leg work was actually cool bro...props on the ez bar curls PR.

redFury
06-21-2007, 08:07 AM
Solid session and good looking squats.... as for working on exploding out of the hole, you can try either pause squats, front squats, or box squats. I personally like the pause squats the best.

jed
06-21-2007, 09:51 AM
Great squatting dblock. 315x3 is great work!

Stumprrp
06-21-2007, 12:23 PM
nice squats man.

Ammotroop
06-21-2007, 07:09 PM
Looking solid.......GET RID OF THE PAD!!!! LOL...My workout Partner uses it to and after every set he does I toss it across the gym. You looked good on 315. You got that little twist that I do...

dblockspky
06-21-2007, 07:57 PM
Thanks Everybody. Its good to get replies for such crappy work lol. I should be squatting way more than that at this point i my lifting "career."


nice squats man, lol at the gym music, thats why i wear headphones...

I've lifted at a lot of gyms and this one has by far the worst music lol.


Looking solid.......GET RID OF THE PAD!!!! LOL...My workout Partner uses it to and after every set he does I toss it across the gym. You looked good on 315. You got that little twist that I do...

Hey hey hey not using the pad doesn't make you any more or less of a man, it's the weights on the side that counts;) and what twist, good or bad?? ha now I'm nervous

dblockspky
06-21-2007, 08:20 PM
Today was the best workout of the week by far. Got about 7.25 hours of sleep last night. Had to go to work for 8.5 hours and felt dead for about 6 of them but somehow I got a surge of energy for the last couple and I didn't even have to take a quick nap before going.


DB Bench
50 x 5
50 x 5
100 x 6
100 x 8
100 x 7
The only reason I went for 6 on the first set was because I saw that there was a spot on the rack for 105s & 110s, so I was going to go up in weight and stay at the 5-6 range. But then after the set I look around I can't find them and then come to find out that there are none and there are labels but no weights for the spot.. gay. I would of just went for sets of 8, most likely I would of failed on the 3rd set, I only did 7 because I felt like I was straining the left pec a little too much and didn't want to push too hard and get hurt

DB Incline
70 x 6
75 x 6
80 x 6
3 sets of 6 is kind of weird, not doing that again.

Weighted Dips
BW + 25 x 5
BW + 30 x 5
BW + 35 x 7

Tri Pushdowns
150 x 8
160 x 8
185 x 8
Ha, I saw a couple big guys last year when I worked at the gym that surpassed the level of pulldowns with the available weight on the rack so they would put weight on the clip that you push in to increase the load, I've reached that point haha. It only goes up to 150, I wanted to try a 45 on top but I'm not sure if that would be too safe or not?

Single arm Pushdowns
80 x 7
90 x 6
100 x 4

A little ab work.


Todays workout wasn't extraordinary but I felt good. Haven't done sets of 100 before so I guess thats a PR for sets. It was funny to see the looks I was getting while I was doing them, I swear sometimes people forget that there are mirrors in the gym and I can seeee youuu. Didn't get to record today because I went at 7 so there was a ton of people in there. Same for tomorrow because I have to work early. Maybe saturday if I get a chance to go.

Howard 9
06-21-2007, 09:43 PM
Nice DB pressing, 100's are awesome. I hate the people who use like 1/4 rom on the DB though I was spotting my friend the other day and he was doing it, its even worse when they do it at the top of the movement. I was not sure if I should say something, so I didn't. Thats awesome you gotta add weight to the stack.

Coke
06-22-2007, 06:20 AM
Strong chest and tricep work man.

fleep
06-22-2007, 09:30 AM
solid pressing very solid all around

redFury
06-22-2007, 09:32 AM
nice pressing with the db! 100s are solid

dblockspky
06-22-2007, 01:51 PM
Nice DB pressing, 100's are awesome. I hate the people who use like 1/4 rom on the DB though I was spotting my friend the other day and he was doing it, its even worse when they do it at the top of the movement. I was not sure if I should say something, so I didn't. Thats awesome you gotta add weight to the stack.

lol yea. This kid hopped in a workout with me during my first semester and he was pretty big. And before he started lifting he said he was going for 12 (there was 225 on the bar) so I'm like damn this kid is pretty strong. Needless to say he busts out 12 3" reps. I didn't say anything cuz I didn't really know the kid plus he had decent size on him so hey whatever works. But if its your friend, let him know the right way to do things!

fleep
06-22-2007, 01:57 PM
yea same thing with one of my friends, he'll load up the bar on bench and go down like a few inches, he claims he can't go down any further even with lower weights...BS

North
06-22-2007, 02:06 PM
Every lift looks solid, especially the dumbbell press

dblockspky
06-23-2007, 12:11 AM
Thanks everybody. Any type of benching is usually what I excel at but the injury I had set me back a little. I remembered being new when I was 13 trying to bench as many times a week as I could. Now I wish that I applied the same philosophy to squatting because the legs are lagging behind. They're getting there though.

decent day. I'm losing weight, kind of bittersweet. I wanted to be gaining weight, but I'm losing and still putting up better numbers so it's ok. Plus I think that I could make a lot more progress in the 190s before I hit a plateau and have to go on another bulk and I think if I ever wanna enter a PL comp I'd wanna be sub 198 anyway cuz I wouldn't be able to handle myself with heavyweight guys.


Stiff Leg Deads
135 x 5
225 x 8
235 x 8
245 x 8
275 x 8 BGtW_VfgVpk
285 x 5
My hams were dead after this, and I just realized how many sets I did. It was pretty easy up until 285.

Preacher Curls
2 sets x Bar + 35s x 8

Seated Rows
200 x 8
220 x 8
250 x 8
ha finally able to do the rack, major body english on those though, but does it really matter on rows?

RG lat pulldowns
130 x 8
140 x 8

Lat pulldowns
130 x 8
140 x 8

Hammer Curls
2 sets x 40s x 8 (each arm)


Wanted to do a couple sets of weighted WG pull ups but my back was done and my hands couldn't bear to grip anything else:whiner: but it was a decent light workout. I think for regular deads next tuesday or wednesday I'm gonna try to pull 415. +10 max attempt.

Coke
06-23-2007, 09:26 AM
Just gaining strength alone is key, so you're doing super dude - :thumbup:

fleep
06-23-2007, 11:26 AM
good lookin workout and your form on SLDL's looks real solid

Howard 9
06-23-2007, 05:09 PM
Damn man that form is perfect, thats somethign i really need to work on for sldl, im afraid to go heavy on em. do you still feel it in your back some? You are bending your knees a little right? I htink I see you bending them. How old are you btw?

redFury
06-23-2007, 05:30 PM
whoa nice form D... solid session again. Not lifting in the morning anymore are ya? :D

dblockspky
06-23-2007, 06:09 PM
Coke - thanks bro that is the most important
fleep - thanks man
Howard - thanks. I kind of stumbled upon being able to SLDL well, at first I wasn't able to regular dead well and it was a mix between SLDL and regular deads (closer to SLDL) so I guess that helped with my ability once I got form down to be able to do it well. Yes I bend my knees a little, I'm pretty sure you're supposed to, sorry i hate wearing short shorts so you'll probably never see that lol. And I feel SLDLS primarily in the lower back. I just turned 18 May 4.
Redfury - thanks man lol no it was getting to be a pain. I might have to do a couple early sessions because of work next week though :(


Todays workout was decent. Hit a couple PRs. Weighed in at 201 so I was happy with that. I think I'll just try to stay in this weight range, I won't be mad if my weight fluctuates between 197-205.


Cleans
135 x 3
155 x 1
175 x 1
185 x 1h8BzVEVvP4g
195 x 1
205 x 1woQs4iUD4d8
Definitely need criticism for my form on these because I can feel and see that stuff isn't right. My major thing is that I can't catch it well but unfortunately you can't see that part of the clean to well. I think I could of gotten 215 easily but with all those sets I figured I'd call it quits on cleans for the day, I'll probably go ME on cleans in 2 weeks and attempt 225.

Smith Machine Shoulder Press
135 x 5
185 x 5
205 x 5 PR
225 x 4 PR
I haven't used the smith since last summer lol. If I can remember correctly the most I had done was 205 for 3. i have to check my old journal.

BB Shrugs
225 x 10
315 x 5 woah, not enough rest and too much of an increase
275 x 10
295 x 10
225 x 20
wore straps, they made holding 225-275 easy but everything else was still a pain, gotta work on my grip:bang:!!

Front squats
135 x 6
135 x 7
135 x 8
1st time.. so all PRs technically lol. I got more comfortable with them on each set. But my damn shoulder blades are killing me right now:whiner: I don't know if I should use the pad or not because it seems like that would make the bar slide off more.

Upright Rows
4 sets.. I don't remember how much weight I used

Calf Raises .. half seated half standing?.. dunno the name of the machine
1pps x 10
2pps x 10
3pps x 10
4pps x 10

Some hip adductor work..
Sprints @ 100% x length of basketball court x 6
Ab Work

Decent workout. Gonna go out now and see what trouble I can find for tonight:cool: Tomorrow off and Monday ME Bench!!!!

Howard 9
06-23-2007, 06:38 PM
Oh your only 18? For some reason I thought you were older. Strength is even more impressive then man. Do you feel it better in your shoulders with the smith machine? I have heard people who have liked them. Are you just crossing the arms on front squats?

dblockspky
06-23-2007, 06:58 PM
Yea. Wait until I put some more pics up, I might take some tonight. Whenever I meet somebody knew they always assume I'm older. I've never gotten anybody to guess my age correctly, nowadays most people assume I'm 21 or 22, the lowest I've heard was 20 from a girl in my biology class. I remember being young and going to this carnival I think I was 12 or 13 at the time and there was this lady guessing everybodies age correctly in the crowd and when I walked up she guessed mine at 15 I think.. wrong lol. sorry for rambling..

Actually I feel it in my shoulders the most with DB Press. I haven't done BB press in a while but that worked pretty well too. I like Smith Shoulder press but they aren't top 3, I feel like I'm cheating myself. I don't like to do anything in the smith besides calf raises. And yea I crossed my arms.

Ammotroop
06-23-2007, 08:14 PM
On your Cleans, work on when you catch it, spread your legs and catch it lower. I normally start with my feet closer together then when I am cleaning it I kinda squat down(Not much) and spread my legs to catch it on my chest. It should be resting on your chest and your fingers when you make the push up. Your pretty much getting that heavy weight on sheer strength!! It will help when you go heavier. Overall, not bad.

redFury
06-23-2007, 10:09 PM
Nice shoulder pressing D!!! Awesome stuff...

Mad props for lifting whilst listening to DMB and John Mayer.... :strong:
I'm sure they got your adrenaline pumping :p

RedSpikeyThing
06-23-2007, 10:16 PM
sweet cleans! you did 205 like it was nothing....you really need to work on dipping down when you catch it. Olympic lifters are in the bottom of an ATF squat when the catch it. I think the general rule of thumb is that if you can get the wait to your bellybutton(ish) you should be able to clean it.

Buffman
06-24-2007, 12:25 AM
dblockspky
Nice lifting and thanks for sharing the videos
Keep up the great work

fleep
06-24-2007, 09:45 AM
strong on all fronts keep up the good work man

Coke
06-25-2007, 05:23 AM
Great effort overall bro.

dblockspky
06-25-2007, 05:16 PM
Coke - Thanks bro
Fleep - thanks man i'm tryin
Buffman - Thanks I'm trying to get to your level!!
RedSpikey - thanks bro. I really gotta work on that, I think i'm gonna go light sometime this week to work on my form and include the things you mentioned.
RedFury - lol Thanks man. You didn't know??? I swear I hit a new PR every time I hear "waiting on the world to change" :strong:

Today's Workout:

Chest/Tris

Bench Press
135 x 5
135 x 5
185 x 2
225 x 3
245 x 1
265 x 1
275 x 1 xDPl0XzpiPQ
225 x 5
Looking at the vid it went up kind of slow but I should of focused more and put more effort into it because I definitely felt after the first rep that I had enough in me to go for at least 2. Still happy though, first time I've hit 275 since last august.

Incline Bench
135 x 10
155 x 8

Decline
185 x 8
185 x 5

Skulls
3 sets x bar + 35s x 10

Rope Pulldowns
3 sets x 150 x 10


I think that was a decent workout on 6 hours of sleep, a bowl of cereal, a hot pocket, and right after a 6 hour shift at work:D . I wasn't really feeling it today, and I didn't feel like I had a good deal of energy today but I didn't wanna put off recording my bench again. I guess it worked out for the better.


I think I'm not gonna do chest work for the rest of the week and go light next week. I was looking at my old journal and I noticed that before I experienced that injury that I had 3 heavy bench sessions within a span of 8 days I think so that explains a lot. Maybe I'll go buy some bands or something so I can do some benching with them next week.

Ammotroop
06-25-2007, 06:51 PM
Nice set. I commend you for going for that second rep. Once I saw it sticking though I started wincing! Ask small dude walking around for a spot!!!! Keep up the tough work man, it will all pay off in the end!

Howard 9
06-25-2007, 11:12 PM
Nice benchign man, get yourself a spotter though man lol. I noticed I can do more sometimes with a spot cause im not stressed about getting caught under the bar.

Coke
06-26-2007, 06:03 AM
Good job with the benching and all.

Cirino83
06-26-2007, 07:24 AM
Awesome work in here. Big numbers and nice form with everything.

Stumprrp
06-26-2007, 07:31 AM
nice benching D arms looking pretty jacked up in that video, good thing the second pegs were there.

redFury
06-26-2007, 09:18 AM
Nice benching D!

Looks like you failed at about 3bd position... bet you can get it next time! Looks like your grip might be a little narrow IMO.

POWERLIFTER87
06-26-2007, 10:18 AM
Good work on the 275 bench.

dblockspky
06-27-2007, 01:21 PM
ammotroop - lol thanks man. It didn't feel and look in person as bad as it looked on camera, I think it was because of the angle.
Howard - thanks bro. i know what you mean, sometimes I'm the reverse though, if I know I can unrack it myself then I'll just do it, because I know beforehand that if i can't i'll be assed out. So it makes me push a little harder than if I had a spotter.
Cocoa - Thanks man.
Cirino - Thanks alot man
Stump - Thanks bro. My arms are probably still like 3" behind yours tho lol.
redfury - thanks man. yea probably. It looks really narrow in the vid but it doesn't feel that narrow, normally my pinky fingers are on the rings. might have to widen out a little
powerlifter - thanks! and thanks for stopping by.


Military Press
135 x 5
145 x 5
155 x 5
I think I'm leaning back too much on these cuz I can feel too much pressure on my lower back.

Push Press
165 x 2
175 x 2

Deadlift
225 x 5
315 x 5
365 x 2 ZgxIBSXTpT8
415 x 1 PR qmQSZdbFqPk
used straps for the last 3 sets. My grip seems to be getting worse. When I pulled 405 I didn't even have straps yet. My form looks to be way off, especially on the 415 pull. My hips appear to be too high. One thing you can't really notice in the videos is that my left knee tends to wobble when I'm deadlifting. When I was doing therapy the therapist took note of that while I was lunging. She said my hips may be weak...

Shrugs
225 x 20
245 x 15
275 x 12
315 x 12

DB Rows
70s x 8 (Each Arm)
80s x 8 " "
90s x 8 " "
This was easy. First time doing them since last year. I didn't really feel them too much when I had done them. But I do only remember going up to 60s.

Lat Pulldowns
2 sets x 130 x 8

jed
06-27-2007, 02:14 PM
Wow great deadlifting man, pretty heavy stuff!! Grats on PR :)

Howard 9
06-27-2007, 03:23 PM
Nice deads, I usually have my hips a little lower, but i have also seen people do it like you are there. To me the most important thing is keeping that back straight which you are doing fine. Have you tried grip training?

RedSpikeyThing
06-27-2007, 04:12 PM
great deadlifts! On th 415 it looks like you're pressing with your toes, not your heels. Pressing through your heels should use your glutes and hams more.

Oh and strong rows too!

dblockspky
06-27-2007, 10:04 PM
Thanks guys.

Howard - yea that's true. But at the same time if i could improve my form to the best it could be maybe that would help me pull more weight.

SpikeyThing - You're right. It's the damn shox lol j/k. you can even see that my heels are off the grounds a bit at points. I gotta work on that. And hopefully I'll be rowing 100s next time.

North
06-28-2007, 12:46 AM
congrats on the PR D

Coke
06-28-2007, 04:50 AM
Back and shoulder work is looking real tight.

Stumprrp
06-28-2007, 07:04 AM
i agree with coke looking real tight however let me help you with deadlifts.

seems as you are doing what i did, pulling up and not back, you want to drive through the heals and pull back hard with your hips and back, not up, keep working on form and you will figure it out, let the bar drag on your body, i put on 40 lbs to my dead correcting this problem!

good luck

Cirino83
06-28-2007, 07:30 AM
Nice work man. Strong pulling.

POWERLIFTER87
06-28-2007, 09:30 AM
Awesome session. Great work on the 415 deadlift.

dblockspky
06-28-2007, 06:21 PM
Thanks everybody. And Stump I'll definitely try that. At least I can pull big numbers.. It's like my legs don't wanna move. Anybody know of a good squat program. I wanna be able to rep 315 for deep reps before I go back to school.


No videos today. Ended up talking to some people throughout my workout so didn't get a chance. One of the personal trainers pretty much barged his way into my workout and made me switch my form. I started out doing box squats onto a plyo box but then he took it away and brought back this 10" stool. So I practically was doing ATF box squats today. He also made me narrow my stance and made me make sure my feet were pointing forward. He said that if I'm doing deep squats I should be doing about 12 reps instead of 8 so that they're more beneficial.. but I did 8 anyway.

Anyway...

ATF Box Squats
4 sets x 225 x 8 reps

other supplemental lifts.. single leg leg-press, leg curls, Hammer Curls (55s x 5 PR)...

My back was dead from deadlifting yesterday and the ATF squats just made it worse, I could barely stand for 10 seconds without wanting to sit down.

Made up for it later during the day when I did some training at the track

1. shot put throws.. forgot I had bought a shot in high school so I brang it with me, I think I'm going to try to throw at least once a week from now on. I need to get some tape, it looks like I broke 40+ a couple times which isn't bad considering I haven't thrown in over a year. I wonder how much a jav costs? I sucked at disc so there's no point.
2. sprint work. first up was jumping over 4 hurdles then exploding out at the end with a 15 yard sprint. Then sparq ladder drills with the same 15 yard sprints at the end. We were supposed to do some sprints with a sled thats at the track but its started raining. Kind of a relief anyway cuz my legs are dead right now.

Might do a little sprint work tomorrow but I don't wanna be burning too many calories. Sorry for the boring workout today!! I think I'm gonna do some shoulder pressing and cleaning tomorrow so that should make for a good workout.

Here's a pic of my friend during the hurdle drills. Ignore the dumb this on his head he was being soft cuz it was drizzling. he plays at Upenn. for a college football player you would of think he would of got rid of that gut he had in high school.

http://i4.photobucket.com/albums/y145/dblockspky/000_0001_00.jpg

Howard 9
06-28-2007, 06:35 PM
lmao i was gonna say what the hell you wearing on your head? Atleast your personal trainer kinda seems knowledgable compared to the ones at my gym who have their trainees do every excercise with the same DB's. Like 10 LB lateral raises and then 10 LB shoulder press. WTF?

Noxon
06-28-2007, 06:54 PM
Great journal here and awesome work man. Your form on SLDL's is perfect; I'm jealous. haha

My gym has better music, though. :D

WBBIRL
06-28-2007, 07:15 PM
Great work in here, your a strong guy. You should have no problems hitting 365/405/455.

dblockspky
06-28-2007, 07:23 PM
lmao i was gonna say what the hell you wearing on your head? Atleast your personal trainer kinda seems knowledgable compared to the ones at my gym who have their trainees do every excercise with the same DB's. Like 10 LB lateral raises and then 10 LB shoulder press. WTF?
lol. yea I guess. i had talked to some people here though and they said that it isn't a problem to squat with toes pointing out some as long as your knees followed path, he disagreed. I dunno who to believe. and lmao, yea he looked ******ed, we look nothing alike though, i'm much darker than he is lol


Great journal here and awesome work man. Your form on SLDL's is perfect; I'm jealous. haha

My gym has better music, though. :D

thanks bro. lol i'm not even gonna disagree. and its one of those gym/clubs or whatever. so I hate going into the locker room because they're will be 10 naked guys all around with their foot up on a bench talking to the guy next to them.


Great work in here, your a strong guy. You should have no problems hitting 365/405/455.

Thanks a lot man. Ehh, hopefully. 455 dead should come soon. maybe even by the end of the summer if I can perfect my form and get stronger. the 365 bench should come by the end of the year assuming that I don't get hurt *knock on wood*. And the 405 squat I don't even know my legs are stubborn

Killa Kurt
06-28-2007, 08:16 PM
i agree with coke looking real tight however let me help you with deadlifts.

seems as you are doing what i did, pulling up and not back, you want to drive through the heals and pull back hard with your hips and back, not up, keep working on form and you will figure it out, let the bar drag on your body, i put on 40 lbs to my dead correcting this problem!

good luck

Ill second that. Honestly I just recently corrected not pulling off of my heels. I pull barefoot now also, feels better to me. (Give it a try)

EDIT: Grats on PR!

fleep
06-28-2007, 08:36 PM
LOL is that thurston!?

dblockspky
06-28-2007, 08:45 PM
LOL is that thurston!?

lol yea wtf you know him. PM me whats ur name.

Edit: It really is a small world.

Coke
06-29-2007, 05:39 AM
Always good to get some pointers from others to see if they work for yourself...ace ATF box squats.

Cirino83
06-29-2007, 08:04 AM
Awesome squatting dude.

Bako Lifter
06-29-2007, 09:33 AM
AWESOME deadlift pr from the other day Dblock.

POWERLIFTER87
06-29-2007, 11:31 AM
Nice squatting. It's ok to squat with your toes pointed out. I'd never get to parallel even if I didn't.

Ammotroop
07-02-2007, 07:08 PM
Looking good bro, I need to work on getting on my heels as well.

dblockspky
07-02-2007, 09:56 PM
thankss everybody I appreciate it. And I'll try to work on my form.

Chest/Tris

Bench Press
135 x 5
185 x 10
185 x 10
185 x 8
ughhh, i still can't bang out those last two reps on the last set. That's two more than the last time I did it though so i guess I've gotten a little better. My lifting endurance still sucks balls :bang:

Close Grip Bench Superset w/ Wide Grip Bench
3 sets x 155 x 5 reps (each lift)

Dips
BW + 25 x 5
BW x 6
BW x 9

21s
x 110
x 120
x 130

I tried to take it easy this workout after last week. left pec felt a little awkward after the first two sets but it got better so i guess I don't have anything to worry about. I need to figure out a way to warm myself up enough without tiring myself out. Normally my chest only feels good after a couple sets so I dunno what i could do to get warm without fatigueing myself.
the first two sets but after that

POWERLIFTER87
07-02-2007, 10:24 PM
Nice work. I also did high-rep benching today.

Coke
07-03-2007, 06:47 AM
Your lifting endurance is above average dude, can't be complaining, lol.

Cirino83
07-03-2007, 07:30 AM
Nice work man. 21's are awesome. I used to do those a while ago. Might throw them back in once ina while.

redFury
07-03-2007, 09:52 AM
You're getting up there on endurance man... I don't know anyone that does 3 sets of 10 that heavy... too tiring. Very impressive you've almost got it.

North
07-03-2007, 02:40 PM
nice pressing, thats a lot of weight for 21's too!

Noxon
07-03-2007, 07:11 PM
Nice press session D!

One question... What are 21's? I can't manage to Google it because there are way too many 21 year old weight lifters out there. >.< lol

dblockspky
07-03-2007, 07:43 PM
Nice work. I also did high-rep benching today.

Thanks. Your high-rep benching blows mines out of the water though lol.


Your lifting endurance is above average dude, can't be complaining, lol.

Ahhh but that's the story of my life - never bad, never really good, always above average. Damnit when I'm I going to be better than above average lol.


Nice work man. 21's are awesome. I used to do those a while ago. Might throw them back in once ina while.

Thanks bro. Yea they are, I kind of strayed away from them because of what everybody has to say about high-rep training but whatever. I like them.


You're getting up there on endurance man... I don't know anyone that does 3 sets of 10 that heavy... too tiring. Very impressive you've almost got it.

I guess, I still know a lot of people with wayyy better endurance than I have who can max about or even less than the same amount. Thanks though, hopefully I can bang out the 3 x 10 next week.


nice pressing, thats a lot of weight for 21's too!

Yea man, they've secretly been my favorite tri exercise since I started lifting in high school because my coach recommended them and they destroyed my tris. and yea the weight is getting up there, I remember the days when I could only do 60 pounds lol.


Nice press session D!

One question... What are 21's? I can't manage to Google it because there are way too many 21 year old weight lifters out there. >.< lol

Thanks Nox. 21s are essentially 21 reps of tricep pulldowns. However the first 7 reps are halfway down (from the top to the midpoint of the movement) the next 7 are halfway up (from the midpoint to the bottom of the movement) and the last 7 are 7 full repetitions of pulldowns. You can also do them with curls and probably other things as well but that is what they are most commonly used for.

Noxon
07-03-2007, 08:04 PM
Ahhh, damn man, no wonder 130 lb. 21's was so impressive to the people above. haha, nice. And you complain about your endurance, WTF.

Can'tstopnow
07-03-2007, 08:37 PM
Nice pull on the 415 dead PR. Good work all around in here.

RedSpikeyThing
07-03-2007, 08:45 PM
nice pressing! 21s sound interesting....might give 'em a try

Howard 9
07-04-2007, 10:44 PM
nice benching man, 130 is crazy for any type of curls man.

fleep
07-05-2007, 09:37 AM
all looks solid around here

dblockspky
07-05-2007, 06:08 PM
Ahhh, damn man, no wonder 130 lb. 21's was so impressive to the people above. haha, nice. And you complain about your endurance, WTF.

lol well yea my endurance for those is good but I'm worried about benching, that's what's most important.


Nice pull on the 415 dead PR. Good work all around in here.

Thanks man I appreciate it.


nice pressing! 21s sound interesting....might give 'em a try

Thanks bro. Give em a try. They kill your tris. Normally its for 3 sets.


nice benching man, 130 is crazy for any type of curls man.

Well they're tri pulldowns. I could probably only curl 130 for 2 if I tried.


all looks solid around here

Thanks bro

dblockspky
07-05-2007, 06:23 PM
Worked out early today cuz I had to go to work right in the middle of the day so it was either lift early or lift late and I chose the first. I had 4 eggs and toast for breakfast but I still didn't feel like I had a lot of energy. I got a decent amount of sleep too. I guess i'm gonna have to invest in a some type of energy boost product cuz I hate lifting when i feel beat and caffeine doesn't really do much for me.

Anywayyy lifted at my school gym today since I had to go to GNC anyway which is right next door.. Leg Day

Deep Squats
135 x 5
225 x 5
275 x 5
285 x 2
295 x 2
305 x 2
315 x 3
I went wayy deeper on the last set of 315 for 3 than I did in the video that I had. So I guess I'm getting stronger but its still not good enough. I think unless I can find a good squat program for the next couple weeks my squat workout will consist of heavy triples and singles to see if that will help.

Leg Press
3pps x 8
4pps x 8
5pps x 8
6pps x 8
my quads were done after this last set, I think i could of got 7pps easy today if I had started at 4 plates instead of 3.

SLDLs
225 x 5
275 x 5
295 x 5
315 x 5
normally when i do mixed grip my right hand is underhand but I decided to switch it up today because I've heard you should try to switch it up to avoid any bicep imbalances? but I tried left underhand for the set of 275 and that was the hardest 275 has ever felt for me, I'll stick with my right underhand.

Single leg Calf Raises
2pps x 10
2pps x 10

Calf Raises
3pps x 10
3pps x 20

Concentration Curls
40s x 6 each arm
50s x 5 " "
60s x 2 " "

Ammotroop
07-05-2007, 07:10 PM
Nice workout man, squat day for everyone today huh? I bet yours feel a lot like mine do right now. Bet I have a lot of trouble walking tommorow...lol...

Howard 9
07-05-2007, 07:40 PM
Nice squatting man, impressive numbers.

fleep
07-05-2007, 08:15 PM
how low can u grow bro i wanna see some ATG squats with 3pps

Noxon
07-05-2007, 08:44 PM
Nice squatting D, good work all around.

Coke
07-06-2007, 06:26 AM
Thorough stuff throughout on the leg work man.

Stumprrp
07-06-2007, 07:38 AM
impressive leg workout bro

Cirino83
07-06-2007, 07:58 AM
big squatting dude. nice work

redFury
07-06-2007, 09:53 AM
Nice squats man... you'll get up there soon enough. How abouts some low box and pause squats mixed in. That might help you out a bit... singles and trips sound like a good plan otherwise.

dblockspky
07-06-2007, 05:17 PM
Nice workout man, squat day for everyone today huh? I bet yours feel a lot like mine do right now. Bet I have a lot of trouble walking tommorow...lol...

Yea i guess it was lol. And at first my legs weren't really too fatigued yesterday but when I woke up today... wow.


Nice squatting man, impressive numbers.

thanks bro.


how low can u grow bro i wanna see some ATG squats with 3pps

soon enough!! I'm hoping to be able to ATG 315x5 and get a vid of it before school starts back up. Oh and by the way, I made the decision today to stay at Rutgers instead of transferring. If I'm ever in Philly though I'll let you know and we can get a WBB workout goin.


Nice squatting D, good work all around.

Thanks man.


Thorough stuff throughout on the leg work man.

Thanks Coke.


impressive leg workout bro

Yea but my numbers are only like half yours. :(


big squatting dude. nice work

Thanks bro.


Nice squats man... you'll get up there soon enough. How abouts some low box and pause squats mixed in. That might help you out a bit... singles and trips sound like a good plan otherwise.

Thanks man. i actually did some low box squats.. pretty much ATG box squats I think last week, I'll be doing them more though. Pause squats? As in pausing at the bottom? Sounds good, anything that'll help I'll try.

dblockspky
07-06-2007, 05:30 PM
Upper Day

Military Press
135 x 5

Push Press
155 x 3
175 x 3 PR
185 x 2 PR
195 x 1 PR
wow I almost busted my ass because I lost my balance trying to put 195 up, I got it though!!

Military Press
135 x 8

DB Bench
100s x 5
80s x 8
80s x 8
I dunno if I wasn't 100% yet after Monday but I feel that this should of been way easier. Maybe I shouldn't of started with 100s. But either way, should of been easier.

Shrugs w/ straps
225 x 10
275 x 10
315 x 12
225 x 20
I didn't feel like adjusting the pins so the weight was down at my shins so i guess you could say that each set started out with a rack deadlift.

Seated Rows
210 x 8
225 x 8
240 x 8

Standing Overhead DB Extensions
60 x 8
70 x 8 PR
80 x 8 PR
wow these were easy, I used to do these almost every chest workout last summer and I don't even think i really went up to 70s and if i did it definitely wasn't that easy. i felt like I could of gotten 100s for 5. Maybe not, but at least 90s for 8.


I think I had a decent workout. The two things that most impressed me was the military press because I did them extremely strict today, no leg drive, and I also brought the bar all the way down to my upper chest for each rep and also the overhead DB presses because I've never went that heavy with them and even though I went up to 80s they were still easy. Hopefully i can Push Press 225 by the beginnning of school as well. I think I could probably get 205x1 now if I come in fresh.

Bako Lifter
07-06-2007, 05:52 PM
Wow, nice workout. Lots of PRs, but you gotta put those bad boys in RED! :p

Coke
07-07-2007, 06:42 AM
Ace upper body training bro.

redFury
07-07-2007, 09:08 AM
Great push pressing D!! Thats a solid PR right there.... 2pps very soon!

Ammotroop
07-07-2007, 10:21 AM
Push press is fun isnt it!

fleep
07-07-2007, 11:57 AM
lookin very solid 195 push presh will be 225 before u kno it

Noxon
07-07-2007, 12:39 PM
Nice push pressing D!

POWERLIFTER87
07-07-2007, 04:13 PM
Great work on the PRs.

Howard 9
07-07-2007, 07:45 PM
nice session man, do OH DB extensions ever hurt your shoulders? Cause they kill mine, but I like them they are real effective. But any time I go over like 50 LBS (and I think I really need like 65 or so to get a good set in) it hurts my shoulder.

Cirino83
07-09-2007, 08:28 AM
solid sessions in here lately

dblockspky
07-09-2007, 12:58 PM
Wow, nice workout. Lots of PRs, but you gotta put those bad boys in RED! :p

lol thanks bro, I'll remember that for next time


Ace upper body training bro.

thanks coke.


Great push pressing D!! Thats a solid PR right there.... 2pps very soon!

I can't wait, definitely one of the major milestones..


Push press is fun isnt it!

Yea, except when you lose your balance and almost fall on your face.


lookin very solid 195 push presh will be 225 before u kno it

Thanks bro. Ahh now 2 people said it you probably jinxed me.


Nice push pressing D!

thanks a lot man.


Great work on the PRs.

Thanks PL


nice session man, do OH DB extensions ever hurt your shoulders? Cause they kill mine, but I like them they are real effective. But any time I go over like 50 LBS (and I think I really need like 65 or so to get a good set in) it hurts my shoulder.

Nope, OH DB extensions have always been pretty easy for me, no elbow pain, shoulder pain or anything. hmm.. maybe try warming up your RCs before doing them?


solid sessions in here lately

Thanks man. I've been getting lucky ;)


Just got off work, I dunno whether I want to go to the gym now to avoid rush but risk a ****ty workout from being a little beat or go later tonight and take a nap now, hmm.

Cirino83
07-09-2007, 01:26 PM
^^ grab a redbull and goto gym now. if i took a nap i wouldn't be in any mood to goto the gym after that

blackboard
07-09-2007, 01:34 PM
Good job on the Push press. I just hate to clean the weight from the floor.

Can'tstopnow
07-09-2007, 08:19 PM
Big time rows and OH pressing.

dblockspky
07-09-2007, 08:49 PM
Ok day today. Decided to take a quick nap after work and then lift later. Didn't really eat much today and it was hot as balls, I can't really force myself. All i want to do is drink iced tea. Anyway.. here it is.


Bench Press
45 x 20
135 x 10
225 x 5
235 x 5
245 x 3
255 x 3
265 x 1
225 x 5

Incline DB Press
70s x 7
80s x 6
90s x 5 PR

Skulls
bar + 30 pounds per side x 8
bar + 35 pounds per side x 8
bar + 45 pounds per side x 5 - close grip burnouts to failure x 12

Shrugs
225 x 12
275 x 14
275 x 15
275 x 15

Dips
BW + 25 x 8
BW + 25 x 6
BW x 6

Hanging Knee Raises
3 sets x 15

That's it, nothing special today. Incline DBS were cool, haven't done 90s before that I can remember. Leg day tomorrow, I might lift with a friend and his gym has chains so hopefully i can get those for something different.

On another note my ISP is pissing me off. I have DSL and for the last 3 weeks its been cutting off non-stop. It's even worse when its starts thundering or something it doesn't work at all. I dunno wtf is going on but DSL has caused problems here before so I'm thinking I should switch. Cable probably isn't too much better so is there anything I can get that's reliable and faster than DSL?

fleep
07-09-2007, 08:52 PM
Verizon FiOS (fiber optic) it's what i have at home and it's FASSSTTT

redFury
07-09-2007, 08:56 PM
Nice DB pressing D! Ima wanting to try 100s sometime myself... maybe in a few months.

Have some fun with those chains tomorrow! :D :D

WBBIRL
07-09-2007, 09:06 PM
Great workouts all around, still getting it done in here. I like push presses, I just don't do them very often.





My cable is much faster then the average DSL but about 1/2 the speed of FIOS.

Average DSL is 2000/700, Average Cable is 6000/500 and FIOS is 15000/2000 for the sensible money/speed package.

My cable gets about 7000/600 and we pay $50 a month, local verizon DSL is about 1/2 or a little less of that speed for $32 or something like that.

Coke
07-10-2007, 06:17 AM
The extreme heat does throw a wrench in the mix, but I'll take it over any frost, lol...very nice effort man.

Cirino83
07-10-2007, 08:52 AM
nice effort with the last session even with it being hot as balls lol

POWERLIFTER87
07-10-2007, 09:25 AM
Nice incline db press PR. Very hot here as well.

Jaybird88
07-10-2007, 12:31 PM
Looking mighty, amigo. Keep hittin it!

Bako Lifter
07-10-2007, 02:12 PM
Very impressive dumbell pressin Dblock. And i like that PR ;).

Killa Kurt
07-10-2007, 03:12 PM
I like what I see. Why not use leg drive on military press? Are we talking standing or sitting here? If you think your endurance is garbage, you should see mine.

Ammotroop
07-10-2007, 05:21 PM
Nice workout man.....I know how it is when you feel like you want to take a day off. Today, both guys who normally lift with me wussed out....we lift at lunch, and I still went. I just know that it will benifit me in the end more than any thing. Keep on keepin on.

dblockspky
07-10-2007, 06:26 PM
Nice DB pressing D! Ima wanting to try 100s sometime myself... maybe in a few months.

Have some fun with those chains tomorrow! :D :D

Thanks man. You could probably incline for at least 3 right now if you tried


Verizon FiOS (fiber optic) it's what i have at home and it's FASSSTTT

thanks man. I check for that after you mentioned it and its not offered in my area yet :bang: it's really pissing me off.


Great workouts all around, still getting it done in here. I like push presses, I just don't do them very often.





My cable is much faster then the average DSL but about 1/2 the speed of FIOS.

Average DSL is 2000/700, Average Cable is 6000/500 and FIOS is 15000/2000 for the sensible money/speed package.

My cable gets about 7000/600 and we pay $50 a month, local verizon DSL is about 1/2 or a little less of that speed for $32 or something like that.

hmm. If I get a change then I'll probably have to pay for it so do you really think the difference is good enough to go from DSL to cable and pay almost 20 more?


The extreme heat does throw a wrench in the mix, but I'll take it over any frost, lol...very nice effort man.

hmm i feel the opposite. When it's cold out I can dress in layers and just warm up and i'll be good. When its hot out I could lift ass naked and still be hot as balls lol. Thanks though man.


nice effort with the last session even with it being hot as balls lol

Thanks bro. The heat is ridiculous.


Nice incline db press PR. Very hot here as well.

Thanks. I guess it's everywhere then.


Looking mighty, amigo. Keep hittin it!

Thanks man, you too.


Very impressive dumbell pressin Dblock. And i like that PR ;).

Haha thanks bro.


I like what I see. Why not use leg drive on military press? Are we talking standing or sitting here? If you think your endurance is garbage, you should see mine.

Well military press to me is strict pressing while standing with no type of body english. Push pressing to me is when you use leg drive to assist getting the weight up. And when I do DB or BB seated I call it shoulder press, I dunno if other people think the same way.


Nice workout man.....I know how it is when you feel like you want to take a day off. Today, both guys who normally lift with me wussed out....we lift at lunch, and I still went. I just know that it will benifit me in the end more than any thing. Keep on keepin on.
Thanks man. Yea just keep working hard. They'll wish they came with you in a couple months when your warming up with their last sets.

dblockspky
07-10-2007, 06:39 PM
Leg day. Barely ate before the workout cuz there was absolutely no food. Before i lifted at 5 all I had was a bowl of basic 4 and a peanut butter and jelly sandwich. tried out squats with chains today, harddddd.


Squats w/ Chains (20 pounds each maybe?)
bar x 10
135 x 5
225 x 5
225 x 5KbA8DqWtDt4
225 x 5
245 x 3

BB Lunges
135 x 2 per leg
I was too beat to do these

Step Ups
135 x 8 per legFKgSx9H43G8
155 x 5 per leg
155 x 5 per leg

Calf Raises

Ab Work

I guess it was a pretty light day. I have a couple videos but it's taking forever to load cuz I think my connection is dropping while the video is loading. I'll get them up when I can.

Noxon
07-10-2007, 07:15 PM
Nice work these past two sessions D, grats on your PR. Send some of that heat my way, it's been cold all week (45 degrees when I leave for work... wtf).

Can'tstopnow
07-10-2007, 07:45 PM
Awesome form on the squats man. I need some chains, that looked like fun, so to speak.

fleep
07-10-2007, 07:56 PM
LOOKIN REAL SOLID and nice ATG squats bro.

dblockspky
07-10-2007, 09:28 PM
Nice work these past two sessions D, grats on your PR. Send some of that heat my way, it's been cold all week (45 degrees when I leave for work... wtf).

Well that's what you get for living in New Hampshire lol! Thanks though man.


Awesome form on the squats man. I need some chains, that looked like fun, so to speak.

thanks a lot man. I lifted at my friends gym today cuz I knew they had chains. It was pretty cool. I've never been so beat after doing squats before.


LOOKIN REAL SOLID and nice ATG squats bro.

Thanks bro. Would those be considered ATG? I figured I have to go a little bit deeper.

fleep
07-10-2007, 09:34 PM
i would consider those ATG or at least DEEP squats

redFury
07-10-2007, 11:08 PM
Nice squats D! How did you like the chains? I have yet to try those out...

POWERLIFTER87
07-10-2007, 11:20 PM
Nice deep squats. That's about as low as I go when I do deep squats also, and I guarantee I can't go any lower without rounding my back. Those are hard, must be interesting with chains.

Coke
07-11-2007, 05:41 AM
Nice deep squats...Those are hard, must be interesting with chains.

No doubt, bet them chains are ill...nice followup with lunges and step ups.

dblockspky
07-11-2007, 12:15 PM
i would consider those ATG or at least DEEP squats

Oh ok. Thanks, that's the depth I try to get to when I squat normally because whenever I attempt to go to parallel I think it looks like I'm barely moving since I'm a little taller so people think I'm barely moving.


Nice squats D! How did you like the chains? I have yet to try those out...

Thanks man. The chains were pretty cool. I couldn't feel an extreme difference though because i guess I didn't have heavy enough chains, and the other chains they had there were too short for squats. But I do know that's the most beat I've ever felt after squats. We'll see if they make any difference when I squat next week.


Nice deep squats. That's about as low as I go when I do deep squats also, and I guarantee I can't go any lower without rounding my back. Those are hard, must be interesting with chains.

Yea, even though I got the 5 reps that I had set out for it took a lot of effort. I was pretty much at failure on each rep.


No doubt, bet them chains are ill...nice followup with lunges and step ups.

Thanks man. I wanted to do more lunges but after cleaning the weight up and my legs being tired from squatting I couldn't even continue :(


Was supposed to go to the gym right about now but I just got called into work early so hopefully I'm not too dead after so that I can get to the gym around 8 or so.

Noxon
07-11-2007, 06:15 PM
lol, the vids weren't working when I first replied... Some great form displayed on the squats and step ups. Those step ups look sick man.

Howard 9
07-11-2007, 07:00 PM
Damn man viscous leg workout lol, you like step ups or lunges better?

Ammotroop
07-13-2007, 08:29 PM
Hey those step ups look tough...might have to add those!

dblockspky
07-14-2007, 10:56 PM
lol, the vids weren't working when I first replied... Some great form displayed on the squats and step ups. Those step ups look sick man.

thanks man. they weren't working for me either but I was hoping they worked for others.


Damn man viscous leg workout lol, you like step ups or lunges better?

thanks man. I like step-ups better. But it's pretty much cuz they're easier too me. The movements are somewhat similar. But I can see step-ups being more beneficial in some cases if you have a plyo box of decent height.


Hey those step ups look tough...might have to add those!

thanks. yea they are.. that was only 135 lol. A bigger guy saw me doing them in the gym one time and I think I had 165 on the bar at the time and he told me when I was done to leave the bar and the box there so I said no prob. Later during my workout he came up to me and said he did them and they are wayy harder than they look.

dblockspky
07-14-2007, 11:17 PM
Okk didn't workout friday. Worked out thursday after work but I can't remember what I did, all I remember was doing BB rows. Anywayy.. Here is today's stuff:

DB Shoulder Press
45s x 8
60s x 8
70s x 8
80s x 5
75s x 5
wtf. it takes a crapload of energy to get the DBs up. I know I'm good for more than that. I want to do DB presses for 5 rep sets instead of 8 but that would enable me to do more weight... but if I can't get the weight up in the first place that doesn't help at all.

was supposed to do front squats here... this would be my second time doing them, for some reason the bar kept slipping and putting the pad on just made it worse. I got frustrated after doing 3 sets of 135 for 3 reps until the bar slid down so I just scratched them out.

Hang Cleans
135 x 6
155 x 5
165 x 4

Standing DB Extensions
40 x 8
70 x 8
80 x 8
90 x 8 PR

Preacher Curls
worked in with some other guy.. so I did 3 sets of whatever he had on the bar. dont remember.

Lateral Raises
20s x 8
25s x 8
30s x 8

Front BB Raises
45 x 8
65 x 8
85 x 6

Single Arm Rope Pulldowns
80 x 10(each arm)
100 x 8(each arm)
100 x 5(each arm)

Ab Work
Decline Situps w/ 25 plate
Kneeling Rope Crunches


Overall workout was ehh.. wasn't expecting anything great being that I had to drag myself out of bed today anyway because I had off today.

On another note.. Picked up a book from Borders yesterday and I've been reading it non-stop. It's called Serious Strength Training and it's definitely a good read. I saw the Arnold encylopedia one and it was huge and definitely looked like it would be interesting. But I opened and looked to see what some of the topics covered were and it seemed to be geared more towards bodybuilders than strength trainers so I picked this one up. Plus Arnolds book was $30, I'll probably get it at a later time though.

________________________________________________________________

Also did some work at the track today later during the day. Here are some vids: (my router/internet is acting gay so it might take a while before I get them all up. But I'll edit them in as soon as they're done uploading.


wdI56DXwQm4
FtVjj2Fewlc

woahh my form used to be wayyy better. But I'm happy with the general distances I threw since this is the second time throwing in over a year. I hit 40+ easy, twice. I need a measuring tape that can go up to 50' so I can record progress.


Also did some plyo and sprint work...

8sM0yVR_x4U

the hurdles build up in height to the 3rd and then decrease on the 4th and 5th. the next set I put all the hurdles at the height of the 3rd hurdle in this video but I didn't record just in case I busted my ass attempting to jump over. But i didn't!

Bako Lifter
07-14-2007, 11:23 PM
Nice hang cleans Dblock. And I like how ur camera makes those purple lines where the lighting is :p.

fleep
07-15-2007, 08:07 AM
wow this journal is tight keep up the good work with videos and such

Fuzzy
07-15-2007, 09:45 AM
Cool!

Very orgnaised jounal, I like.

Coke
07-15-2007, 11:12 AM
wow this journal is tight keep up the good work with videos and such

No doubt, really looking tight in here.

Howard 9
07-15-2007, 12:31 PM
Nice shoulder pressing, you could always get someone to give you the DBs to help you conserve engery. I know what ya mean though it does kinda take a couple reps of ya.

dblockspky
07-15-2007, 09:08 PM
Nice hang cleans Dblock. And I like how ur camera makes those purple lines where the lighting is :p.

thanks man. ummm i don't think it does that on purpose, or wait, was that a joke lol


wow this journal is tight keep up the good work with videos and such

thanks man


Cool!

Very orgnaised jounal, I like.

thanks fuzz


No doubt, really looking tight in here.

thanks coke


Nice shoulder pressing, you could always get someone to give you the DBs to help you conserve engery. I know what ya mean though it does kinda take a couple reps of ya.

thanks bro. thats true. but I really don't like to talk to anybody while i'm at the gym. i dunno why.

Noxon
07-15-2007, 09:24 PM
Nice hang cleans D, strong shoulder work all around.

redFury
07-16-2007, 08:32 AM
Loving the shot work man... you throw close to 50?? I dont think my h.s. ever had anyone close to that. More like 40' on a good day.