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Spiderman
02-10-2002, 02:55 PM
Ok, ok... guess I can start one of these little things... Today I did my back workout. For some reason I felt really tired and the first set of deads felt heavy... Enough sleep?? Dont' know... Here it is...

Sumo Deads
4 sets (3 working and max out): 385 x 8, 405 x 6, 415 x 4 and....
435 x 1!!

D.Bell Rows
4 sets: 70 x 10, 80 x 9, 90 x 7, 100 x 4+2

Narrow Pulldowns
4 sets: 160 x 8 (dead tired by this time), 180 x 6-->
120 x failure-->90 x failure, 200 x 3

D.Bell Pullovers
95 x 6, 110 x 4

Then some ab work..... Note: All " --> " indicate a drop set.

Great workout... :thumbup:

Allie
02-10-2002, 04:17 PM
:clap: YAY for another journal

chris mason
02-10-2002, 04:37 PM
Good job on the deadlifts!

Pup
02-11-2002, 04:53 AM
Good work on the deads, you bringing up that chest strength yet?

Spiderman
02-11-2002, 09:25 AM
Yes I am... Today is chest day actually....

The_Chicken_Daddy
02-11-2002, 09:36 AM
Nice dead and good luck for chest day Man!:)

Spiderman
02-12-2002, 09:17 AM
Monday nite...Chest I don't think I got enough sleep the previous nite. I felt really tired. Not to mention my delts were still killin me from my workout last thursday. If they were up to par the workout woulda been better....

Dumb-Bell Press
1 w.u. set, 3 working sets: 75 x 10, 80 x 8, 90 x 4 ( :swear: )

Incline Dumb-Bell Flyes
4 Sets: 50 x 10 (w/ ease), 60 x 8, 65 x 6, 75 x 3.5--->40 x failure

30 Degree Incline Smith Machine
3 Sets: 110 x 10 (w/ease), 120 x 6, 120 x 5 + Partials to failure

High Cable Flyes
3 Sets: Each Rep held for 2 sec. at bottom....
60 x 10, 80 x 4--->40 x failure, 90 x 3--->50 x failure

I'm gonna feel this in my chest for a few days.....

The_Chicken_Daddy
02-12-2002, 09:24 AM
damn ryan, you got strong flye strength compared to bench strength!

Spiderman
02-12-2002, 02:12 PM
$hiiiiit.... last week my incline flyes looked like this....

50 x 8, 60 x 6... Then I put some straps on for grip.. and... 65 x 8, 75 x 5 or 6... I can't remember which it was.

Spiderman
02-12-2002, 05:11 PM
Leg day today.... again not enough sleep... guess thats what happens when there's a chick whose arm is around you the whole nite sleeping next to you. :D

Squats
3 sets: 255 x 8 (w/ ease), 275 x 8, 295 x 4

D.Bell Lunges
3 sets: 60 x 8, 70 x 6, 80 x 6

Leg Extensions
3 sets: 180 x 10, 200 x 8, 220 (whole stack) x 7-->180 x 4-->
140 x 4-->100 x 5-->70 x 6

Reverse Leg Curls
3 sets: 240 x 10, 255 x 12, 285 (whole stack) x 8

Had I got more sleep it woulda been much better IMO.

DaChickenShowYo
02-12-2002, 06:11 PM
Fookin strong as always spidey.

Seems like everyone is hittin 400+ DL cept me. Damn spine.:bang: :swear:

Spiderman
02-17-2002, 03:38 PM
Ok, here's Thursday's workout... Only goin on 6.5 hours sleep today...not enough.. weights probably a little down...

D.Bell Shoulder Press
3 sets: 50 x 10 (w/ ease), 60 x 8, 70 x 4+1

Lateral Raises
2 Sets: 35 x 10, 40 x 8+2

Front Raises
3 Sets: 30 x 12, 40 x 10, 45 x 10 :thumbup:

Military Press
2 Sets: 135 x 10 (w/ ease), 155 x 6

Barbell Shrugs
2 Sets: 275 x 12, 285 x 10

D.Bell Shrugs
2 Sets: 100 x 10 (w/ease), 110 x 12 (w/ease)

The D-Bells only go up to 110 lbs. :( Therefore I'm forced to use only those on shrugs and nothing heavier....

Spiderman
02-17-2002, 03:47 PM
Friday's workout... Arms. Haven't done Preacher Curls in awhile. Thus, I decided to start with those. $hit did I feel really weak in'em...

Preacher Curls :help:
3 Sets: 75 x 8, 85 x 6+2, 95 x 3+3 assisted

Hammer Curls
3 Sets: 30 x 8, 40 x 4+2, 35 x 6-->25 x 6-->20 x failure (15?)

Concentration Curls<--at this pt. my arms felt dead.
2 Sets: 30 x 6, 35 x 6

Close/Reverse Grip Bench<---Not done in 3 weeks
3 Sets: Reverse Grip: 135 x 8, Close Grip: 155 x 8,
Reverse Grip: 145 x 8

Seated D.Bell Extensions
3 Sets: 80 x 10 (w/ ease), 90 x 9, 100 x 6

Reverse Grip Pressdowns
2 Sets: 70 x 12, 80 x 10-->50 x 8-->30 x 12

Overall not a bad workout. Arms were pretty much dead by the end of it. For some reason I really wasn't WITH it today though.... :(

Spiderman
02-17-2002, 04:02 PM
Okay...today's workout. I had to pick up a friends sister at the airport today, so I really didn't get back in time to lift at my gym. Consequently I had no straps and was unable to deadlift today.
:(:( I got pissed about that...then I think about somethin i was told late friday nite, (technically sat. morning) and get even MORE pissed.... Then I locked my keys in my muthafukin car... $hit... I already had enough rage with what i was told on friday nite...do I need more?? Have any of you ever had a workout fueled on rage? I have had a few of'em..they're great. But the rage was only enough to last one workout... this is gonna last me a few days...I know it.

I killed my lats today...

Wide Grip Unsupported T-Bar
4 Sets: 145 x 10, 165 x 7+3, 180 x 5+1, 200 x 2+2

D.Bell Rows
Note:D.bells in here go up to 97.5 lbs only...
3 Sets: 92.5 x 8, 97.5 x 5+1
*chanting in head... "Kill Lats...kill lats...kill lats... Must kill lats..."*
Insert Drop Set here...
Left Side:97.5 x 4-->80 x 4-->60 x 6-->50 x 5
Right Side:97.5 x 4-->80 x 4-->60 x 5.5-->50 x 6

Bent Over Rows
6 Sets: 135 x 8 Pronated Grip,
*Moved to supinated grip...just less than shoulder width.*
95 x Failure, 115 x 10, 135 x 10, 155 x 7+1, 175 x 6-->
135 x 30-->95 x Failure (6 :scratch: )

heathj
02-17-2002, 04:13 PM
Nice, but...just cause you don't have straps you can't deadlift? You pussy! :D

Spiderman
02-17-2002, 06:47 PM
har har har..... Bitch.

Chris Rodgers
02-17-2002, 09:41 PM
Yeah, drop the straps pansy. If my skinny ass can hold it, you should be able to. tuttut

MonStar1023
02-17-2002, 09:50 PM
Spiderman-
Nice strength bro. Looking good. Im impressed.

:cool::cool:

Spiderman
02-19-2002, 05:20 PM
Chest workout from Monday. I think I had a little too much caffiene this morning... I felt a little jittery. :( I was yawning throughougt the workout as well. I think Friday nites 2.5 hour sleep caught up with me.

Incline D.Bell Press
3 Sets: 70 x 10, 60 x 10, 80 x 4.....WTF is wrong with me?? :swear:

D.Bell Flyes
3 Sets: 50 x 10, 60 x 8, 70 x 6 :bang:

D.Bell Press
3 Sets: 70 x 8, 75 x 6 (WTF?) :swear: & 80 x 6


Overall...a really $HITTY workout! :soapbox:

Spiderman
02-19-2002, 05:27 PM
A little better workout tonite.... again not enough sleep last nite though. Only about 7 hours. I went to see "Collateral Damage." :D

Leg Day....

Hack Squats
3 Sets: 320 x 8, 330 x 8, 360 x 4 + 3 to 90 degrees

Leg Press
2 Sets: 540 x 8 (reg. foot position), 450 x 10 (close foot position)

Leg Extensions
3 Sets: 200 x 10, 210 x 10, 220 (stack) x 11

Lying Leg Curl
3 Sets: 110 x 10, 120 x 9, 130 x 8

Reverse Leg Curl
3 Sets: 255 x 10, 270 x 8, 240 x 12

Then 8 sets of Abs to finish off....

Not a bad workout tonite actually...still felt it coulda been a tad better.

*Mental Note* Do NOT have chili powder in tuna in pre-workout meal...

Orange357
02-24-2002, 03:37 PM
Originally posted by Spiderman


*Mental Note* Do NOT have chili powder in tuna in pre-workout meal...


lmao!

The_Chicken_Daddy
02-24-2002, 03:41 PM
Hey Ryan, do you not like doing deep on the hacks?

Spiderman
02-24-2002, 05:09 PM
I do go deep on all of'em, except those 3 on that last set I only did to 90 degrees.

Spiderman
03-06-2002, 02:19 PM
Ok, I took a week off to relax and recuperate. I got back into it on Monday.

CHEST

Incline D.Bell Press
Two Warmup sets: 20 x 12, 50 x 15
3 Sets: 60 x 12, 70 x 9.5, 80 x 5

D.Bell Flyes
Major Form Work Today...
3 Sets: 40 x 10, 45 x 7, 35 x 8

D.Bell Press
3 Sets: 65 x 7, 70 x 5.5, 50 x 8<----Very slow and controlled.

Overall a great workout. A good pump... It felt lovely to get back in there and train. ;)

Spiderman
03-06-2002, 02:35 PM
I did legs yesterday.. this workout was awesome! After not having squated in 3 weeks i thought it'd suck, but boy was I wrong.

LEGS

Squats
Warmup w/ Bar x 8
3 Sets: 255 x 8, 275 x 8, 295 x 4

Leg Press (Close Foot Position)
3 Sets: 450 x 10, 530 x 8, 360 x 8

Leg Extensions
2 Sets: 200 x 8, 170 x 8


Reverse Leg Curls
3 Sets: 210 x 15, 240 x 12, 255 x 10

Lying Leg Curls
3 Sets: 100 x 8, 110 x 7, 80 x 11

Calf Presses
3 Sets: 360 x 12, 450 x 15?, 540 x 8

Pretty damn good workout today too... I can't wait for Thursday to do Delts & Traps. :D

Pup
03-06-2002, 03:55 PM
Nice work bro, i'll be expecting to see a rather large spiderman come next thursday.

Spiderman
03-06-2002, 07:17 PM
If my MUTHAFUKIN GEAR would find itself in my mailbox I will be!! :bang: :swear:

Spiderman
03-08-2002, 03:24 PM
Thursday... Man, I love the feeling of a good workout.. which this ALMOST was.... :rolleyes:

Delts & Traps

D.Bell Shoulder Press
W.U. 10 x 10
3 Sets: 60 x 10, 65 x 7.5, 70 x 5

Lateral Raises
3 Sets: 30 x 12, 35 x 10+2, 40 x 6+1

Reverse Peck Deck
2 Sets: 180 x 8, 150 x 8

D.Bell Shrugs
3 Sets: 100 x 12, 110 x 12, 110 x 10

Reverse Barbell Shrugs
2 Sets: 225 x 12 (w/ ease), 295 x 8+4

Overall not a bad workout, but I had too much caffiene before the workout so I was a little TOO jittery.

Spiderman
03-08-2002, 03:31 PM
Friday....

ARMS

Preacher Curls
3 Sets: 70 x 10, 80 x 7, 90 x 5+1

D.Bell Curls
3 Sets: 35 x 8, 40 x 5, 35 x 5-->30 x 3-->25 x failure-->20 x failure

Hammer Curls
2 Sets: 30 x 8, 25 x Failure <----Very strict, slow and controlled movement. :)

Reverse Grip Bench
3 Sets: 155 x 10, 175 x 8, 195 x 6+1
DAMN! Sometimes I surprise myself...that was awesome today!
Skull Crushers
3 Sets: 95 x 9, 100 x 7, 110 x 5

Pressdowns
1 Drop Set: 145 x 9-->125 x 7-->95 x 8-->75 x 8


Overall a great workout. I think though, (and this seems to happen with arms only I think) that I do awesome on my first exercise for bi's and tris then on the following ones I can't perform up to par. :mad: I think I need to work on my muscular endurance.... Perhaps I should take the time to do it, perhaps not... I'm not sure.... :scratch:

Spiderman
03-11-2002, 09:56 AM
Back

Sumo Deadlifts
1 W.U. 135 x 8
3 Sets: 385 x 7, 395 x 6, 405 x 2

D.Bell Rows
3 Sets: 90 x 10, 95 x 8, 100 x 6+1

D.Bell Pullovers
2 Sets: 95 x 8, 100 x 6

Bent Over Rows (Supinated Grip)
4 Sets: 145 x 8, 165 x 6.5, 135 x 8, 115 x 8 (w/ ease)

Overall not a bad workout. Its gonna take a little time for my deads to come back up since I haven't done it in 2 weeks and my last deadlift sets sucked ass.

Spiderman
03-11-2002, 10:02 AM
Chest

Incline D.Bell Press
1 W.U. 15 x 10
4 Sets: 65 x 10, 70 x 9, 75 x 5.5, 80 x 5
-------> Not enough rest between 2nd and 3rd sets.

D.Bell Flyes
Still working on good form....
2 Sets: 35 x 12, 40 x 10<-----Both sets slow, controlled and focused on form...which turned out very well. ;)

D.Bell Press(Both sets very slow & controlled)
2 Sets: 70 x 6, 60 x 8

Peck Deck
2 Sets: 190 x 10, 210 x 7

Not a bad workout, I think could've done a bit better on incline's though.

Spiderman
03-13-2002, 05:46 PM
Legs

Squats
1 W.U. Bar x 8
4 Sets: 265 x 8 (excellent form), 285 x 7, 305 x 2.5 :scratch: , then maxout... 315 x 1. :)

Lunges
3 Sets: 50 x 8, 60 x 8, 70 x 6

Reverse Leg Curls
4 Sets: 135 x 15--->240 x 8, 255 x 7, 270 x 6 (feet together on all sets)

Leg Press (Close Foot Position)
2 Sets: 360 x 10, 450 x 8

Leg Extensions
2 Sets: 210 x 9, 190 x 7


Not a bad workout today... I was quite pleased with my form and overall performance on squats.

Nicely done Spidey... :thumbup:

Gee thanks mate. ;)

Allie
04-03-2002, 02:15 PM
Whats the deal...no update in ages here?

Get your ass back on track

Spiderman
04-03-2002, 02:23 PM
Ok, ok... I'll update this muthafuka tonite when I get back from my workout. ;)

Spiderman
04-06-2002, 03:01 PM
Ok, today is the end of the third week of my cycle. I'm pretty damn sure I started out at around 195-197. Since then I've gone up to 204.5, then to 208.5 last monday. Friday I was at 214 lbs. :D

Today was my back workout. It went something like this...

Sumo Deads
405 x 8, 425 x 8, 445 x 6, 455 x 3 <--- I really still am in awe of this. Lets recall I still got 5 weeks to go. :D

D.Bell Rows
92.5 x 10, 97.5 x 8, 97.5 x 8

Unsupported T-Bar Wide Grip
135 x 10 w/ ease, 155 x 8, 180 x 6

Bent Over Rows-Supinatd Grip
145 x 10, 165 x 8, 205 x 4-->185 x 4-->135 x 6-->95 x 6

Let me again express how much I love this. Despite the handfull of nosebleeds from the d-bol I've had....no problems so far. :D

Alex.V
04-06-2002, 03:15 PM
How much stuff you taking again?

Spiderman
04-06-2002, 03:18 PM
1 gram test a week, 600mgs deca a week. I"m startin my last week of d-bol on Sunday at 30mg/day. I shoot slin 3x a week after workouts.

Paul Stagg
04-08-2002, 07:44 AM
Nice job on the sumos.

15 pounds in 3 weeks is outstanding. How much do you think is bloat?

How about a vertical pull in place of one of the rows?

Spiderman
04-08-2002, 01:37 PM
Bloat.... hmmmm.... :scratch: It was evident in the begining, now I don't think much of it really is. As for a vertical pull? What would you suggest?

heathj
04-08-2002, 01:38 PM
15 lbs. in 3 weeks, woohoo :) Sounds like me :p Oh sorry, I cheat on my deadlifts :rolleyes: Keep it up Spidey :thumbup:

Chris Rodgers
04-08-2002, 07:30 PM
Just do chins or pulldowns Spidey...preferably chins.

Paul Stagg
04-09-2002, 07:36 AM
Yep. Drop one of the rows and add in a chin or pullup.

Spiderman
04-10-2002, 08:36 AM
Ok, Monday's workout... I had an awesome Chest pump today. Granted the weights on these exercises are nowhere near huge but it was the best workout on chest I've ever had...

*Note: Each set of each bench exercise had a pause at the bottom of EACH rep.

Bench Press
1 W.U. Bar x 10
3 Sets: 225 x 7, 235 x 5, 245 x 1 + 3 assisted

Decline Bench (Smith Machine, we have no real decline)
4 Sets: 140 x 10 w/ ease, 180 x 9.5, 250 x 1 + 4 assisted,
170 x 6

Incline Bench
3 Sets: 135 x 10 w/ease, 155 x 7.5, 175 x 4

Cable Flyes
3 Sets: 70 x 8, 80 x 6+1, 90 x 5.5-->70 x 4-->50 x 6-->30 x 14

Spiderman
04-10-2002, 08:47 AM
Tuesday April 9th Week 4 Day 2

Legs

Squats
1 W.U. Bar x 10
4 Sets: 295 x 8, 310 x 8, 325 x 7, 340 x 5

Leg Press Close Foot Position
3 Sets: 540 x 14 w/ ease, 630 x 12, 780 x 10

Leg Curls
3 Sets: 130 till I stopped...lol (lost count), 150 x 7
160 x 5-->120 x 5-->80 x 6-->40 x 12

Leg Extensions
3 Sets: 200 x 10 w/ ease, 210 x 10 (still easy)
220 x 10-->180 x 6-->140 x 4-->100 x 4-->60 x 5

Calf Raises
3 Sets: 135 x 10, 145 x 8, 180 x 4 + 2

Reverse Leg Curls
3 Sets: 270 x 12, 285 x 12, 285 x 10

Overall a great workout tonite...my squats just keep goin up and up...I love it. :D

Franco
05-07-2002, 04:49 AM
Come on Ryan update this journal

Whats your bodyfat at now?

Spiderman
05-12-2002, 08:46 PM
Ok, update as of now....

Tonite I had an awesome back workout. It felt great. I think I'll continue taking one day between arms and back. My energy is higher and I feel a lot better. So on to the lifts...

Sumo Deads
1 W.U. 135 x 8
5 Sets: 405 x 8, 425 x 8, 445 x 6, 465 x 4, 500 x 1!!

D.Bell Rows
3 Sets: 100 x 10, 110 x 9, 120 x 8

Narrow Pulldowns (Energy lower for some reason) :scratch:
3 Sets: 140 x 10, 160 x 8, 180 x 6 (the place you lift DOES make a difference!)

D.Bell Pullovers
3 Sets: 100 x 10, 110 x 8, 120 x 5 (failed on this last set)

Overall a damn good workout. Don't know what my bf is Franco...don't think its gone up at all in the past several weeks though.

-Spidey

Franco
05-13-2002, 05:48 AM
Superb deads!!!!!!!!!!!!!!!!

MonStar
05-13-2002, 06:33 AM
Sumo Deads
5 Sets: 405 x 8, 425 x 8, 445 x 6, 465 x 4, 500 x 1!!

Holy f*cking sh*t Spidey!! Nice strength here man. Youre doing sumo deads from the floor right? Incredible strength. Very very impressed. Your deadlifting from the floor more than I pull from knee level, this is embarassing.

D.Bell Pullovers
3 Sets: 100 x 10, 110 x 8, 120 x 5 (failed on this last set)

Wow talk about pullover strength holy f*cking sh!t.. Whats your form like on these? Bentarm? How far down and up are you coming?

MS

The_Chicken_Daddy
05-13-2002, 07:45 AM
Those deadlift sets are breath taking.

Chris Rodgers
05-13-2002, 09:46 AM
What are you weighin these days??

Spiderman
05-13-2002, 09:50 AM
Thanks for the encouragement guys. It feels good. My form on pullovers has definitely improved over the past 3 months. I used to lean a little to the left on the way up, but now its straight up through the center. My arms are locked in a slightly bent position and I go down as far as possible.

And yes, deadlifts are from the floor. ;)

MonStar
05-13-2002, 10:25 AM
Incredible strength Spidey, keep it up. :thumbup::thumbup:

MS