PDA

View Full Version : Construction of the Juggernaut!!!!



Pages : [1] 2 3 4

BigCorey75
01-16-2007, 03:47 PM
Ok ok ok. i started this program this timelast year. started out doing well but had problems dropping the weight but was gaining muscle mass. finally tweaked my diet and figured it out and the fat began melting off. i went from 285 to 260 in about 3 months with the majority of it being bodyfat while throwing on some muscle in the process. I was looking good feeling good, getting all types of compliments and my confidence was through the roof. I was about 15 or 20 more pounds of body fat before i thought i was shirtless beach material and it looked attainable within two months.


then school started, and began my last yet most difficult and stressful semester ever. I had three semester long projects, took 15 full hours. myhome comp broke down so it led me to have to spend majortiy of my free time in the library working on all three projects simutanelously and studying for the test as well. it got to the point to where i was staying in the library from around noon till close sunday through thursday and i only got free time on saturday and friday because i refuse to do work on those days...lol

but while trapped in the library for the first time in my life it forced me away from the gym I couldnt work out and my diet got terrible. I was eating once maybe twice a day. by the time i was done in the library i was so wired and stressed i needed to workout just to relieve the stress. but the gym was close so the only other way i knew how to reliev the stress was to visit the bar. so like clock work my friends and i were in a bar 5 nights a week after the library, i had a system 2 pitchers of beer 4 shotsof whiskey and because i had the hook up and the bar has good prices along with tips the tab was 20 bucks.


it relieved the stress from stduying all day but wreckedmy body. I actually lost a lot of weight, i got down to 250. in clothes i looked great and still got compliments but in the mirror i was much more noticably softer and more "giggly" lol. So i didnt touch a weight from the end of september until today.

and im just disgusted with my self havent been this out of shape in a long time. but this disgust adds nothing but more intensity and focus to my determination to getback in shape. during that time off i had a lot of time to reflect on past programs ive used and diet strategies abd i believe that i have comeup with the proper program, cant say perfect cause nothing is perfect i have all my concepts down along with cycling of principles, exercises, rep ranges, and all that good stuff. Even more importantly i havemy diet in order as to what i want to use. and ive started today , i took earlier precautions with weaningmyself off of certain foods so now i think i can dive into it.

because it worked well in the past and now ive figured out how to balance it, im going the low carb route nothing but natural unprocessed foods. the only cabrs i wil be ingesting will be from sources like fruits and milk, the milk will mainly be in my protein shakes which will be taken daily, once in the morning and after my training session. My diet will consist of good meats, vegetables and fruits, prettyu much all natural stuff. along with supplementation with 10 grams of creatine and glutamine a day. I will also be taking tribulus for recovery and a natural analobic affect, zma for mineral replacement and sleep, and hydroxycut in the near future when the weight gets to coming off, possibly switching to hot rox or something like that.

as far as training i will start off light for about two weeks to get myself going then beging to slowly raise the weight andlower the reps. but forrecovery purposeseach day will have a heavy and light component. there will be no more than 15 total sets of heavy squatting and deadlifting per week, ill work 5-6 weeks then a back off week.

leg days
monday heavy day, heavy squats, sumo deads, good mornings,followedby high rep leg press hack squats and such.

thursday light day but just as intense. the back boneof the workout will be conventional deadlifts followed by front squats and the rest will all be single leg movements lunges, split squats, one leg Deadlifts ect.

chest shoulders and tricep
tuesday heavy chest light shoulder tris. heavy benhcing incline, decline, i will cycle rep ranges and exercise selection as i se fit. then its light shoulder with with laterals raises to througholy work the side delts and all single joint movements for triceps, normally stretched work stuff to really pound my longheads and bring them back up to fill out my horseshore, my short heads and very well developed and will get worked late in the week

friday is light chest heavy shoulder tri. primarily dumbells for chest in the 10-12 range presses and flyes 3-4 sets each. heavy over head pressing for shoulders and some close grip work for the triceps

back and biceps
wednesday is horizontal pulling pretty much a lot of rowing from al types of angles

saturday is verticall pulling, ill add in more lat pulldowns when my lats are to fatigued to effectively do pullups, also i wil be adding somehigh pull work for upper back and traps namely upright rows, and cleans and things like that

pull ups and chin ups will be done each workout

biceps and calves have always been lagging body parts for me, there for they will get pounded into growth. My biceps and foreamrs i believe just need the same attention ive given my triceps over the years. therefore the will get worked 3 days a week, wednesday, heavy barbell and dumbell curls followed by heavy cable work. Saturday, heavy barbell curls, followed by some super set and drop set work. sunday will be more a recovery day liek stretch and such and when work my biceps will just be high rep stuff forcing blood into the muscle while still being heavy weight no more than 12 reps. Forearms have never been just small but i would like them to bemore massive kinda like mcgwire without he roids style..lol they will bewored throughly with my biceps just as tediously and i will try and limitmy strap usage as much as possible on back work.


calfs will be worked 4 times a week. my calves have always been strong just small, this time i will just force them to grow. they will be worked thoroughly at the end of each workout, perhaps 10 sets orso ofsome stuff. then again on tuesday and fridays 10 sets of standing work before my workout those days and 10 sets of seated stuff at the end of those workouts. rep ranges will vary froma heavy ten to a calf buring 50-75. they will be throughly massaged, stretched and iced at the end of each workout,along with my other muscles


yep this is my plan,its not etched in stone and allows for alot of variation and fun and my muscles will never know whats coming next hope it works, it better work or ima just save up a bunch of money and get some lipo and roids and say **** it...lol


well here it is, the new installment

BigCorey75
01-16-2007, 03:59 PM
Gawd im weak, but Gawd it felt good being back in the gym and having the iron in my hands

havent been this weak in a looooong time i guess ima have to check my ego and just wait till muscle memory kicks in..lol

heres todays workout

bench press
225x10
225x8
225x7

incline bench press
155x10
175x8
185x6

decline press
155x8
175x8
185x7

dips
2x5 and that was failure, i used to pound these out like no ones business, gotta get back on it

side laterals
30x10 3 sets

single arm cable laterals
30x8 3 set these felt good yet vert intense

cable crossovers
60x10 3 sets

over head extensions
60x10
70x10
80x10

super sets
over head cableextensions, and rope pressdowns
100x10 each 3 sets

done and done


its official im weak

but i was still the strongest guy in the gym while i was in there...lol


but yeah im weak and out of shape

but it did feel good getting back in it


phil 4:12 i can do all things through christ who strengthens me...

Stumprrp
01-16-2007, 04:33 PM
nice to see you back big man! solid workout

jAy_Dub
01-16-2007, 05:30 PM
Good luck with everything bro. Your lifts are strong as it is now, you must have been a monster before you stopped.

BigCorey75
01-16-2007, 05:50 PM
http://www.wannabebigforums.com/showthread.php?t=72264&highlight=25%2F8


check this out, this was my old journal before i quit

its actually kinda depressing seeing how far i have fell, yet it adds to motivation

Stumprrp
01-16-2007, 07:31 PM
too strong in the old journal LOL!

KevinStarke
01-16-2007, 09:03 PM
Lookin strong man i'll follow thsi journal.

jAy_Dub
01-16-2007, 09:30 PM
http://www.wannabebigforums.com/showthread.php?t=72264&highlight=25%2F8


check this out, this was my old journal before i quit

its actually kinda depressing seeing how far i have fell, yet it adds to motivation

Yea I'm sticking with my monster statement. Keep with that **** man, you'll be back up there in no time.

BigCorey75
01-17-2007, 01:50 PM
ok good back day,horizontal pulling, nothing but a fancy term for saying a workout full of a lot of varieties of rowing...lol

barbellrows
225x8
225x8
225x6

t-bar rows
115x8
135x8
135x8

high bar under hand hammer rows
225x8
225x8
225x8

low iso hammer rows
135x8
185x8
225x8

high iso hammer rows
225x8
250x8
275x8

dumbell rows
85x8
95x8
100x8

barbell curls
70x8
80x5
70x6

hammer curls
30x8
30x8
35x6
35x6

dumbell curls
25x10
25x10
35x5

preacher curls
55x8
65x8
75x5
75x5

reverse grip curls
30x8
40x10
40x10
50x8

done and done


phil 4:13 i can do all things through christ who strentghens me....

KevinStarke
01-17-2007, 01:51 PM
Wow 6 different rowing exercises and 5 different curls haha, BIG volume in this workout man good stuff.

BigCorey75
01-17-2007, 02:24 PM
ha ha ha didnt even realize i did that much stuff man, my rest was very short no more than a min half between each set so my workout went fairly quickly, barring a 30 min convo i had with this one guy in the middleofmy workout i ddi it in about hour and 20 mins.


dude my entire upperbody is sore as **** and it feels so good to be sore, man i miss this, i truly love it

BigCorey75
01-18-2007, 08:09 PM
ha ha ha much awaited leg day, still weak but i gave my legs a good wake up pounding


good mornings
135x10
185x8
185x8

Squats
225x6
245x6
265x6
275x6
broke paralell and went as deep as possible with a power stance felt pretty goodand natural

sumo deadlifts
225x3
275x3
295x5 (felt frisky..lol)
315x3

by this time my glutes and hams were fried but i kept going

hack squats
135x8
135x8
225x6

squat press
400x10
500x10
600x10
felt good on these

vertical leg press?? or lever hack squat, dont know what the name of it is but it kicks some seriosu ass and really gets deep in the legs
225x8 3 sets

calf raises
315x25 8 sets
75 reo routine

by this time im waddling around to my car and home to weep tears of pain and joy because i missed this for so long...


phil 4:13 i can do all things through who strengthens me...

Stumprrp
01-18-2007, 08:13 PM
nice to see you killin it again big corey.

BigCorey75
01-18-2007, 08:30 PM
ahhh i wouldnt say im killing it yet, but i am getting the gun out of the safe and oiling it up

BigCorey75
01-19-2007, 06:43 PM
light chest day, still felt a bit sore and still weak but im plugging away at it...

dumbell bench
80x10
90x8
90x8
(i used to use 125's for sets of 8... so sad,but ima get back to it and surpass it)

incline dumbell bench
75x10
75x10
75x10

decline hammer strength bench
225x10
275x10
275x10

hammer strength wide chest press
135x8
225x8
245x8

hammer strength incline press
135x10
135x12
135x10

cable flyes (50 each hand)
100x10
100x8
100x8

cable cross overs
60xfailure
60xfailure
60xfailure
60xfailure

behind the neck press
135x8
135x6
135x6

push press
135x6
135x6
135x6

floor press
135x8
185x5
225x5

over-head rope extensions
90xfailure
100xfailure
100xfailure

seated calf raises
135x10 6 sets

superset
standing calf raises/ calf press
315x25/315x30 6 sets


done and done


phil 4:13 i can do all things through christ who strengthens me...

dw06wu
01-19-2007, 07:33 PM
holy volume batman. you might want to turn it down a little! 22+ major/assist chest and tri sets is probably a little overkill.

BigCorey75
01-19-2007, 07:35 PM
im used to it man, from years of playing football i can handle a lot of volume,i get that a lot...lol

plus thosesets werent particularly heavy just sets that pumped a lot of blood in the muscles...

WBBIRL
01-19-2007, 08:38 PM
Way to make me feel weak, not heavy sets....

Great work lol

BigCorey75
01-20-2007, 01:48 PM
ha ha ha sorry man but compared to where i was i am weak...lol im hoping my muscle memory kicks in, and that workout totally flushedall of the lactic acid out of mychest shoulders and a triceps they feel great today with minimal sorness


well off to the gym for my second back workout for theweek

BigCorey75
01-20-2007, 07:02 PM
good back workout today

pullups
4x5

close reverse grip pulldowns
135x10
160x8
175x8

revers cable flyes
80x8

cable V rows
120x8
130x8
140x8

Hammer strength pullovers
90x10
180x10
180x10
180x10

rope pulldowns
150x10
170x12
190x12

high pulls
135x5 3 sets

rack pulls
315x3 3 sets

barbell curls
85x10 3 sets

had to cut bicep work short in order to go and watch my little cousins play basketball


got some work in tho done and done


phil 4:13 i can do all things through christ who strengthens me...

BigCorey75
01-22-2007, 05:51 PM
slaughtered my legs today, and made some big jumps with all my lifts

good mornings
135x10
185x8
205x8
225x8

Squats
225x8
255x8
275x8
315x6

Sumo Deadlifts
10 singles w/ 315 allsmooth reps, will move up 10 or 20 pounds next week

hack squats
135x20
225x15
225x15

Lever Squats Machine
225x15
275x10
275x10
i really like this machine you can go super low, get a great strech in the glutes and power up

Squat press
400x20
500x15
600x15

seated calf raises
135x12
180x12
180x12
180x12
180x12

standin calf raises/ calf press
325x25/350x35 6 sets consecutive

my calfs will grow this time around or snap in half


phil 4:13 i can do all things through christ who strengthens me...

jAy_Dub
01-22-2007, 08:09 PM
You're tearin it up man. You're leg day is freakin great. A ton of volume with some awesome excercises. I wish I could handle a load like that. I bet you're limping around the next day haha.

Stumprrp
01-22-2007, 08:12 PM
sick man sick

BigCorey75
01-23-2007, 06:53 AM
You're tearin it up man. You're leg day is freakin great. A ton of volume with some awesome excercises. I wish I could handle a load like that. I bet you're limping around the next day haha.


yeah it will be very interesting this morning seeing that I have a job interview, im going to need to move around like nothing is wrong..lol


good thing im not as sore as last week

BigCorey75
01-23-2007, 05:38 PM
Good chest workout today, made big jumps on all lifts from last week

first and formost calf work, they will grow by damn

superset
calf raises 335x30/ calf press 350x30 8 sets

bench press
185x10
225x10
245x8
255x6
275x4

incline bench
185x8
205x6
225x5
235x5

decline bench
225x8
235x5
245x5
245x5

1 and 1/2 rep incline bench
135x8
155x5
155x5

control bench press
205x5
185x6
185x6
(on this i lower the bar to about an inch off my chest hold for a count then press, very intense)

side laterals
drop sets
35x8,30x8,25x8 3 sets

cable laterals
30x8 3 sets

tricep rope extensions
120x10 3 sets

over head extensions
120x8 3 sets

one arm cable extensions
40x8 each arm 3 sets over had and 3 under hand

dumbell overhead extensions
40x8
60x8 2 sets


more calf work
315x30 8 sets

good chest workout and my calfs will grow this time around or be damnned!!!!


done and done

phil 4:13 i can do all things through christ who strengthens me...

Stumprrp
01-23-2007, 06:24 PM
very strong man

BigCorey75
01-24-2007, 05:07 PM
yeah im getting there man slowy but surely hopefully by the end of feb. with more body fat loss and looking good.


good back workout today

barbell rows (i did 2 sets of each weight, one over hadn grip one under hand)
185x10 2 sets
205x10 2 sets
225x10 2 sets

under hand hammer strength pulldowns
225x10
255x8
275x5

iso lateral hammer strength high rows
225x10
275x8
315x8

iso lateral low rows
225x10
245x8
255x8

dumbell pullovers
80x8 3 sets

dumbell rows
90x10
90x10
90x12 felt good

barbellcurls
85x8 5 sets

cable preacher cursl
45x10
55x8
65x8
i like these very tough on the top ennd for a good squeeze

hammer curls
35x8
35x8
30x8
30x8

cable curls drop sets
80xfailure/ 60xfailure 3 sets


done and done, im having toruble scratching my eye because my biceps are so tight...lol hope this proves into greatgrow like it has my triceps over the years


phil 4:13 i can do all things through christ who strengthens me...

BigCorey75
01-25-2007, 06:07 PM
Slaughtered my legs today

front squats
135x6
155x6
165x6
175x6
185x6
185x6

Conventional Deadlifts
315x 12 singles
smoked all of them fairly easily

walking lunges
100x10 reps per leg 3 sets

Bulgarian Squats
90x8 per leg 3 sets

step ups
120x8 3 sets

hyperextensions
3x10 w/ 25 pound plates

seated calf raises
135x10
180x10
180x10
205x10
205x10
180x10

standing calf raises
315x30
355x30
395x30 4 sets

calf presses
340x40
360x40
380x40
400x50 3 sets


done and done


phil 4:13 i can do all things through christ who strengthens me...

WBBIRL
01-25-2007, 09:46 PM
Strong work big man, strong work.

Some crazy ass volume in here.

BigCorey75
01-26-2007, 08:06 PM
yeah man im a volume kinda guy.....


heavy shoulders and triceps and light chest day

behind the neck press
135x5
155x5
165x5
175x5
185x5

military press
185x5
185x5
185x5

close grip bench press
185x8
195x6
205x5
225x5

floor press
225x8
250x5
250x5
250x3

flat dumbell bench press
80x10
90x5
80x5
tris and shoulders had no more power to do any free weights...lol

hammer strength wide chest press
225x8
250x8
275x8
315x5
315x5
(1 min rest between all sets)

hammer strength decline bench press
315x5
315x5
315x5
315x4
(1 min rest between all sets)

peck deck
105x12 5 sets
(30 secs rest between sets)

cable flyes
100x12 5 sets
(30 secs rets between sets)

low cable flyes
100x12 5 sets
(30 secs rest between all sets)

(these felt good it gave me a chance to just force alot of blood in the muscle and got a great pump)

over head rope extensions
dropset
120x10, 90x10, 60x10 3 sets

rope pressdowns
100x10, 80x10, 60x10 3 sets

triceps felt like they were about to explode

side laterals
40x8 3 sets

done and done...



phil 4:13 i can do all things through christ who strengthens me....

BigCorey75
01-27-2007, 03:33 PM
good workout today


pullups 5x5

T-bar rows
135x10
180x8
180x8
180x8

reverse grip pulldowns
165x8 3 sets

high cable pulldowns
120x10
140x10
160x8

cable rows
180x10
200x8
200x8

Hammer strengthe pulldowns
225x10
245x8
245x8

rope rows
100x10
100x10
120x8

rope pulldowns
120x10
120x12
120x12
120x12

high pulls
135x5 3 sets

rack pulls
315x3
315x3
335x1
355x1
365x1 4 sets

barbell curls
85x10 6 sets

cable preacher curls
45x12 6 sets

rope curls
drop set 80x10, 50x10 3 sets

seated calf raises
135x10
180x10 5 sets

standing calf raises
315x25
350x25 5 sets

calf presses
330x25
360x25
400x25 4 sets

done and done


phil 4:13 i can do all things through christ who strengthens me...

Bob
01-27-2007, 07:22 PM
Hey Big C!!
Missed your new journal for a bit...
Workouts looking solid...
Glad to see you back on track..
Hope your mom is doing OK with your eating plans.. and giving you support now..

Lift heavy, eat right and rest enough..

Stumprrp
01-27-2007, 10:45 PM
dude your workouts have SOOO MUCH!!

i really hope you eat your house down man, stronggggg showings

WBBIRL
01-27-2007, 11:26 PM
Jesus the intensity in here is CRAZY. Keep this up and calling yourself a Juggernaut will be an understatement.

BigCorey75
01-28-2007, 12:27 AM
hey thanx guys i have to keep my intensity up to get back to where i was and to go past it

Bearwolf- my mo wasnt worried about my eating it was some other stuff, but were past it now we had a good talk, plus i told her about this awesome job offer i had and if i get it i will be letting peeps know about it

Birl and stump if ya wanna know why i call myslef the juggernaut look up on youtube and look at he juggernaut voice over clips they are hilariosuand apprently i sound liek the guy doing it and al of my friend call me that so yeah....lol


keep checking my journal it will get better and better

BigCorey75
01-29-2007, 09:14 PM
ok made some big jumps in legs today, pounded them good once again

Good Mornings
185x8
205x8
225x8

Squats
275x5
315x5
335x5
365x5
(most weight ive done since this time last year...so yeah im a bit excited)

Sumo Deadlifts
335x1 12 singles
good smooth lifts and felt strong, drifted a few times but for the most part form stay sharp

Hack squats
225x12
275x12
315x12
(good pump in the quads)

Hammer Strength V-Squat
225x12
315x12
315x12
(good and deep, as low as the machine allowed, flt good pulling in the glutes and pump in the quads)

Leg press
535x15
625x15
715x15

Squat press
625x15 3 sets

by this time i could barely stand and legs were trembling.....lol

Seated Calf Raises
135x12
180x12
180x12
205x12
205x12
205x12

Cable Curls (super setted these with the SCR's)
120x12
120x12
120x12
100x12
100x12
100x12

Calf Press
360x50
400x50 6 sets

took a while to stretch my legs a bit and recoup before i got in my car to drive home safely....lol


done and done

phil 4:13 i can do all things through christ who strengthens me....

WBBIRL
01-29-2007, 09:24 PM
This volume is out of sight, I'm officially awarding you the "Insanely High Volume" title. Not only do you do a billion sets, but you do em damn heavy to boot.

jAy_Dub
01-29-2007, 09:29 PM
Dude, everytime I check out your journal it gets crazier and crazier. I really dont know how you do it. ****in beeaaast.

BigCorey75
01-29-2007, 10:51 PM
Birl- ill take the "Anti HIT" title...lol

Jay dub- answered ur pm, and cant wait until i get my job and can afford my own food and get a set food cycle, i hope it will get crazier.


i think i have some ridiculous goals to rach by years end but i think i can do it, ill just set small goals along the way.

wanna get back to where i used to be but at 240, benching 400 squatting and deadlifitng over 600 and 350 on incline


i think im on the way barring huge distractions or injury which i pray and cross my fingers i dont have....

BigCorey75
01-30-2007, 08:53 PM
eh tonights workout was kinda negelectable,seeing in that i was busy all day with a job interview and my uncle surprised me with a trip to a new sports bar and the gym closed at 10 and i thought it closed at 11


soo.. in 30 mins

including warm ups

bench press
225x8 8 sets

strength was down a bit because i negelected alotof pressing in my friday workout while trying to tweak it a bit, im going back to doing chest first then heavy shoulders and tris anyhoo ill make it up then.

but at least on the bright side i have a job now, i got a few more follow ups to see which one im going to choose from,



way to go self

BigCorey75
02-01-2007, 07:33 PM
ok missed a workout on wednesday because i was busy withan interview all day and evening, also dont think im taking either job because they both are 100% commission and i know i can do way way better than that so anyways here is todays great leg workout

Front Squats
135x6
155x6
165x6
175x6
185x6
195x6

Conventional Deadlifts
335x1 12 singles, smoked them all pretty smooth, slowed a bit towards the end but im moving up next week

unilateral leg press
175x10
265x10
315x10
345x10

Walking lunges
135x10 per leg 3 sets

Bulgarian Squats
90x8 per leg
100x6 per leg
120x6 per leg

calf press
545x50
635x50
725x25 slow reps good pause at the top (4 sets)

Seated Calf raise
135x10
180x10
205x10 3 sets


done and done


phil 4:13 i can do all things through christ who strengthens me...

WBBIRL
02-01-2007, 09:14 PM
Way to keep it heavy. Stand firm if you know you can do better bro, don't settle for less!

Stumprrp
02-01-2007, 09:20 PM
big weights bro big weights

BigCorey75
02-02-2007, 07:05 PM
ha ha thanx man thanx

chest workout today

Bench Press (all reps done with a pause at the bottom)
225x3
245x3
255x3
265x3
275x3
285x3
300x3

First time ive lifted 300 in a long time, felt great

incline bench
225x5
235x5
245x5

dips
3xfailure

halfrep bench press
135x10 3 sets


done and done, chest and triceps were spent, wil do shoulders tommrow with back

phil 4:13 i can do all things through christ who strengthens me

BigCorey75
02-04-2007, 09:47 AM
good back workout yesterday

pull ups
5x5, did some assited drop sets on the last three sets

Barbell rows
185x8
185x8
225x8
225x8
245x5
245x5
alternated grips with each set

t-bar rows
135x8
135x8
160x8
160x8
180x8
180x8
alternated grips here as well, wide and close grips

hammer strength lat pulldowns
225x8
275x6
275x8

hammer strength high row
225x8
315x8
335x8

hammer strength low row
225x8
275x8
285x8

cable rows
160x10
180x10
210x10
210x8

rack pulls
315x3
335x3
365x3
385x3

barbell curls
100x12
100x12
100x10
100x10
85x12
85x10
75x10
75x10

hammer curls
30x12 4 sets

cable curls
100x12 3 sets
80x12 3 sets

seated calf raises
135x12
180x12
205x12
225x12 3 sets

standing calf raises
400x25 6 sets

back, biceps, and calves were spent


done and done

phil 4:13 i can do all things through christ who strengthens me...

WBBIRL
02-04-2007, 11:03 AM
Big volume man big volume.

I wish my gym had those hammerstrength rowing machines.

BigCorey75
02-05-2007, 09:57 AM
yeah man they are great, they allow me to really pound my upper back without killing my lower back and helping preserve it and recover

Stumprrp
02-05-2007, 10:46 AM
dude that is so much stuff i dont know how you recover / progress from that HAHA!

BigCorey75
02-05-2007, 08:01 PM
dude that is so much stuff i dont know how you recover / progress from that HAHA!

beer... lots and lots of beer and sleep....lol


but seriously thoi eat a ton of protein and do alot of recovery work, for example i deload my workout at the end of the weeks. my first three days are all heavy work. the last three are workouts with higher reps and help flood the muscles with a lot of blood to get rid of the lactic acid and alleviate soreness and it sort of acts like active recovery, keeping me fresh for the following week.

plus i think i have perfected my squatting and deadlift volumes for the week to allow for maximum recovery of my lower back and ive balanced out my pressing and pulling to save my shoulders and lots of stretching and hopefully soon ill be able to start going to a chiro and further help with my spine, i belive after 10 years of football and heavy lifitng im guessing ill need some adjustment and also invest in deep tissue massages for further recovery

plus every 6 weeks i take a week off, which does wonders for my muscles

plus im used to it, it just takes some listening to the body

BigCorey75
02-05-2007, 08:07 PM
another good leg workout today, all my numbers are still going up quickly

Good mornings
225x3
245x3
265x3
275x3

Squats
275x5
315x5
335x5
365x5

hack squats
225x12
275x12
315x12

Hammer Strength Squat
225x12
315x12
405x12

squat press
625x12
715x12
805x12

leg press
625x12
715x12
805x12

Quads were about to explode

leg curls
180x10
210x10
245x10
255x8

did these today to check up and make sure my hammies are still getting proper work, and yep they are, i had a point to where my hammies were stronger than my quads which is cool...lol

seated calf raises
135x12
180x12
225x12 4 sets

popped and wobbled out of the gym


phil 4:13 i can do all things through christ who strenghtens me

BigCorey75
02-06-2007, 03:24 PM
workouts keep getting better and better

bench press (all reps done with a pause at the chest)
245x3
265x3
275x3
285x3
300x3
315x3 (havent done this much in over a year)

incline bench press
225x5
245x5
265x4
275x3

decline bench press
225x5
245x5
260x5
275x5

dips
3xfailure

cable cross overs
70x8, 60x8, 50x8, 40x8 (drop set) 2 sets

side laterals
35x8, 30x8, 25x8 (drop set) 3 sets

cable laterals
30x10 3 sets

seated calf raises
180x12
225x12 6 sets

standing calf raises
400x25 3 sets

calf press
400x50 5 sets

over head rope extensions/ rope press downs (super set)
120x12
100x10
100x10

reverse grip press downs
80x12 3 sets

done and done


phil 4:13 i can do all things through christ who strengthens me....

Stumprrp
02-06-2007, 03:34 PM
already crushing me in bench, thanks man, sick! lol

BigCorey75
02-06-2007, 08:02 PM
ha ha ha, yeah man im excited all my lifts are going up each workout, i plan on taking my first week off at the end of the month then the routine will swithc up a bit and see what i can do, hope to keep going

BigCorey75
02-07-2007, 06:17 PM
great back workout again today


pullups
5x5

barbell rows (switched grips each set)
225x8
225x8
245x5
245x5
265x5
265x5

T-bar rows (switched grips as well)
135x8
135x8
180x8
180x8
225x8

cable rows
200x8
220x8
230x6

hammer strength low rows
225x8
275x8
315x8

hammer strength high rows
335x8
375x8
375x6

dumbell rows
100x10
110x10
110x10

chest supported dumbell rows
60x8
60x8
60x8

barbell curls
75x10
95x8
95x8
95x6
95x6

dumbell curls
35x8
35x8
40x7
40x7
40x7

cable preacher curls
45x12
55x10
55x12

cable curls (drop set)
100x10, 70x10 2 sets

yeah i was pretty beat


done and done


phil 4:13 i can do all things through christ who strengthens me

Stumprrp
02-07-2007, 07:47 PM
super work corey! hows the weight?

jAy_Dub
02-07-2007, 07:50 PM
You still amaze me with your strength bro. Some insane ****. Keep it comin.

BigCorey75
02-07-2007, 09:40 PM
stump- the weight is kinda stagnant, but im looking and feeling leaner, im still holding at 260-265 but all of my clothes are getting loose in the waist and tighter in the chest and shoulders and thighs as ass, losingit were it counts and gaining it where it counts, its just taking some time, im taking more emphasis on calves (4 times a week) and biceps (3 times a week), i want my calves to finally get growing and i want those soft ball sized biceps to match my triceps in size and strentgh.


Jay dubz, yeah man im liking it im gaining pretty rapidly and hopefully when i get a stable job (getting close hopefully withing two weeks or so) ill get proper supplementation and more lean protein sources and proper food (tuna evoo, kosher salt ect.) and then my routine will switch and ill keep intensity up and ill be adding some complexes and hopefully can discipline myself to wake up and run some hills or sprints and hopefully then the fat will begin to melt off like grease off bacon and ill me down to a lean mean 230-40ish with some abs hopefully i think its possible the layer of flab isnt too thick and my abs are rather thick.

i also want to get me a proper belt so i can beging hitting my squats harder, heavier and higher reps, only time will tell

BigCorey75
02-08-2007, 08:33 PM
good leg day once again, getting better and better

front squats
155x6
175x6
185x6
195x6
205x6
225x6(new pr)

Conventional Deadlifts
355x1 10 singles
form felt a little off buti still smoked them, ill concentrate on the form more andbe more strict

step ups
120x8 per leg
130x6
130x6
130x6
140x6

unilateral leg press
315x10 6 sets

thighs and glutes especially were fried after this

calf presses
585x50
675x50 5 sets

Seated calf raises
180x10
225x10 5 sets

calf raises/ calf press machine (super set)
400x25/ 400x50 3 sets

barbell curls
90x10
100x8 3 sets
90x10 2 sets

dumbell curls
35x10
40x8 3 sets

done and done


phil 4:13 i can do all things through christ who strengthens me...

BigCorey75
02-10-2007, 04:09 PM
nice chest workout yesterday


dumbell bench press
100x10
110x8
110x7

incline dumbell bench
100x7
100x7
100x6

decline hammer strength bench
315x8
335x8
365x6

hammer strength incline bench
225x8
250x5
275x5

hammer strength wide chest press
315x8
335x8
365x5

behind the neck press
135x8
155x6
175x6

push press
175x6
185x5
185x5

reverse grip incline press
135x8
185x5
185x5

close grip bench
185x8
205x8
225x6

cable flyes/ machine flyes (super set)
100x10/ 100x10 3 sets

done and done


phil 4:13 i can do all things throuigh christ who strengthens me

Stumprrp
02-10-2007, 05:09 PM
wow super workout corey

BigCorey75
02-11-2007, 04:38 PM
yeah man thanx,i skipped my back workout yesterday because i was busy babysittingmy two littlecousins,needless to say they drove me to drinking....lol so i just 86'ed the idea. so yeah this will be another aclimation week then i will switch my routine, i think ima do the10x3 routineiused to i gained a lot using it, ill just wait and see as to what i will do,itwill stay intense and stay heavy

BigCorey75
02-12-2007, 04:57 PM
this is unbelieveable, i skip my back workout on saturday (baby sitting my cousins) drank friday night, laid around and drank all day saturday and sunday and this was todays workout....

good mornings
225x8
245x8
275x5
300x5

Squats
315x5
335x5
365x5
385x5
405x5 (this was literally the most weight ive had across my shoulders since the summer of 05' **** it felt great to move this much iron again)

sumo deadlifts
365x1 12 singles, form was solid on all and smoke them pretty good

Hack Squats (for some reason legs werent feeling these today)
225x12
315x12
405x5
315x5

hammer strength squat machine
315x12
405x10
455x10

leg press
700x12
800x12
900x12
(had a slight problem with pushing to much through my toes, right knee is a bit stiff now, but i can fix that through form and driving through my heels instead of my feet)

squat press
800x12
900x12
900x12
(smoked these great drive through the heels)

seated calf raises
225x12 6 sets

all the other calf machines were taken so i said screw it and went home, tommrow calfs will get hit again anyways...


super workout today, i think this weekend allowed me to rest some and even tho i spent the majority of it sitting in a recliner drinking beer and watching tv i managed to get some good protein sources in me, like some steaks and some chicken and some ribs and fish on one occasion so it wasnt a complete waste, weight still holding a firm 265, but still looking better, im liking more and more what im seeing in the mirror little by little but im never going to be satisfied....



phil 4:13 i can do all things through christ who strnegthens me...

Stumprrp
02-12-2007, 05:46 PM
damn dude, go eat a dozen eggs a jar of PB and 4 lbs of steak after that workout! DAMN SON!!

BigCorey75
02-12-2007, 06:43 PM
ha ha i had a protein shake and 3 very big chicken breast, delicious...... trust me man my legs are definetly feeling very wobbly

BigCorey75
02-13-2007, 04:20 PM
good chest workout today

bench press
275x3
285x3
300x3
315x3
325x2 +1 forced rep

incline bench press
225x5
245x5
255x5
265x5
275x3

decline bench press
225x5
245x5
265x5
275x5 +1 forced rep

floor press (medium grip)
225x5
245x5
255x3
265x3
275x3

this workout followed a weird patteren....lol

dip
5x failure

side laterals
40x10 5 sets

pec deck
100x10 4 sets


done and done


phil 4:13 i can do all things through christ who strengthens me

KevinStarke
02-13-2007, 05:02 PM
Insane bench volume man awesome work.

BigCorey75
02-13-2007, 06:39 PM
yeah i dont believe in over training...lol


but yeah man i hit it hard and say **** it, every 6 weeks take a week off, then switch programs and keep everything going.


actually the way i save my shoulders is to do the same amount and actually in most cases more rowing, helps balance the strength, but man wheni off week rolls around i need it, and ****ing rest up big time


i want my 400 bench again, and to be under 250

BigCorey75
02-14-2007, 02:58 PM
back day went well, thre a few wrinkles in today in the form of exercise order


pullups 5x5

barbell rows
225x5
225x5
245x5
245x5
265x5
265x5

T-bar rows
135x10
135x10
180x8
180x8
225x5

dumbell rows
110x10
120x10
120x10

chest supported rows
60x8 3 sets

hammer strength high rows
315x8
335x8
355x6

hammer strength low rows
225x8
275x8
285x8

cable rows
180x8
200x8
200x8

barbell curls
85x10
105x8
105x8
105x6 3 sets

hammer curls
40x10
45x8 3 sets

incline dumbell curls
25x8 3 sets

cable preacher curls
45x10
55x8 3 sets

done and done

phil 4:13 i can do all things through christ who strengthens me...

BigCorey75
02-15-2007, 04:52 PM
**** **** **** **** **** **** ****!!!!!!!!



F


U



C


K


!
!
!

ok yup just like clock work, the week before i take my week off, my back is at it again. felt the oh so familiar twinge in my lower back once again while doing deadlifts. and i was doing so well to that whatsux about it


heres what i got up to

front squats
185x6
205x6
225x5
245x5

deadlifts
365x1 5 singles

ok i felt it on the begining of the 6th rep, right in my lower back, luckily i caught it befor i pulled and made it worse.


i should have seen it coming the bar was drifitng awya from me even on my warm up sets, i should have just listened and say screw it today and moved on but i would have felt like a pussy and wimping out, but i at least would have been the whimp with the healthy back...lol

i was kinda depressed a bit but im cheering up second by second (i had a piece of chocolate....lol im such a fatty...lol) but yeah the more i think about it im like ok big guy, youve had worse, youve had it to where you could barely walk out of the gym. but this time im walking fine its just sore and ****, im a rest it and do some rehab such as stretching and trying to visit a chiro, plus i need an adjustment anyways.


well off to do some deloading of my spine and begin rehab, plus ill start my off week early...lol


i think it will be fine within a few weeks, prob do deadlifitng or heavy squatting for a month, take two weeks off, doing a bunch of single leg stuff to keep stress off my back


anyhoo yall keep lifting and ill try to get back healthy

BigCorey75
02-15-2007, 04:52 PM
oh and some good news 245x5 on front squats is a personal record.....lol gotta look at the bright side

Stumprrp
02-15-2007, 05:25 PM
that sucks about the back big man, but you gotta let it heal up, make sure of it!

BigCorey75
02-15-2007, 06:35 PM
ahh yeah man, im letting Coors and Miller high life do their work on it now...lol


but im guessing ill ease back into working out and do single leg stuff for a while and find other ways to keep my low back strong

thats the benefit of being strong, it takes alot for the muscle to fail but when it does the injury is compounded due to the load...


eh well comes with the territory

WBBIRL
02-15-2007, 09:00 PM
I've had the same thing happen to me bro, I've pushed through a lift I should have said screw it on and ended up tweaking something. Nothing serious, but its kinda like you knew better right?

8.8
02-15-2007, 09:07 PM
hey just read though some of your work out some really good number in there - im liking what i see in here


hope the back dosent set u back to much

BigCorey75
02-15-2007, 10:11 PM
WBBIRL- yeah man i know and i made pledeg to always listen to my body but again i overlooked it and damn. the killer thing is that on my second pulli got the vibe to just let it go and do the rest of the workout but i love deadlifitng and i was like **** it ill force the form, then on onemy form was perfect and then snap,yeah so im not letting it get me to down or two far back and its prob a blessing in disguise, my real goal is to drop weight not neccessariyl gain strenght but i feel bad not traing to get stronger but maybe it will makeme focus more on the muslce buiding andthe pump and to back off a bit and switch philosophies


8.8 i hope it wont, ive been hurt way way worse than this im guessing a month max, the last time i got inujred it kept me from deadlifitng for 9 months... so ima keep doing what i do, im going to deadlift 700 pounds one day not sure when but i will, i want my big three total to be over 2000 and i see 750 squat 750 deadlift 600 bench comes out to 2100 but this is my over all life time goal and i want to beat this, but one day at a time....lol

Stumprrp
02-16-2007, 06:01 AM
mmm.... high lifeee....

BigCorey75
02-16-2007, 07:01 AM
yeah..... high life is the good life, and after drinking 12 beers im surprised im up this early this morning, im prob going back to sleep soon anyways...lol

Stumprrp
02-16-2007, 07:06 AM
haha 12 is usually what makes me pretty bombed, 5-6 for a buzz, 10 + for a SUPER AWESOME buzz, haha.

BigCorey75
02-16-2007, 08:44 AM
yeah, i have quite a higher tolerance for alcohol than most, even more tolerance than for my high volume workouts...lol


high volume drinking, thats what ima call it from now on so it sounds like im working out instead of being a drunken bastard...lol

Stumprrp
02-16-2007, 12:22 PM
haha yeah man although it kinda sucks because your so full by like 7 and keep going lol

BigCorey75
02-16-2007, 12:40 PM
u know what, a lot of people complain of that, but beer doesnt fill me up, i hate light beer tatse like water with beer flavoring i prefer full strength and i guess ive gotten so used to it all beer feels nice, i really prefer dark beer but for some reason im giving my a texas country music party in the basement of my uncles atlanta georgia basement...


im having texas withdrawl symptoms.....lol

BigCorey75
02-21-2007, 11:56 AM
hmmm well back is feeling better still kinda sore, still probably wont be doing heavy deadlifitng for a while and ill ease back into it .


luckily this is my back off week. I think im going to try something completly different something i literally havent done in some years actually.

im going to do a set routine.

normally over the past few years id hit the gym and adlib a workout by feel and i got pretty good at it, but this time around im going to write a program in stone and follow a strict rep scheme and set parameters.


it wont be perfectly set in stone i will allow room for variations in exercises but set rep and loading parameters will be set for the next 6 weeks begining next week.


well one thing i havent done in a long time is higher reps. im cutting back overall set voume (for me at least...lol) and increasing intensity, and lowering rest between sets, this should cut my workout time down by a big portion but ill just have to wait and see.

I will be doing a modified German Volume routine. each muscle group will get hit with 10 sets of 10 reps but instead of just one exercise, i will be doing a series of 2 in 4,3,3 fashion. each workout out will consist of a primary mass builder for the first exercise, and the next two will be secondary exercises but just as intense

here is what im planning on doing.

Monday: Legs: Quads, Glutes, Hams, Calfs

Quad Dominant
Squats 4x10
Leg Press 3x10
Lunges 3x10

Hamstring Dominant
Good Mornings 4x10
RDL 3x10
Glute ham raises/ hyperextensions 3x10

Calf
this will be a series of different intense calf techniques
seated calf raises 5x10
standng calf work 5x techniques


Tuesday Chest Shoulders and Triceps Calfs

Calfs
10 sets of intensity techniques

Chest
Bench Press 4x10
Incline dumbell press 3x10
Cable Flyes 3x10

Shoulders
Military press 4x10
dumbell press3x10
side laterals 3x10

Triceps
dips 4x10
Skul Crushers 3x10
rope pressdowns 3x10

Calfs
10 more sets of calf work

Wednesday Back and Biceps
Horizontal pulling
barbell rows 4x10
hammer strength rows 3x10
dumbell rows 3x10

Vertical Pulling
pull ups 4x10
Lat Pulldowns 3x10
Dumbell pullovers 3x10

biceps
barbell curls 4x10
dumbell curls 3x10
cable curls 3x10


Thursday Legs

Quad dominant
Front Squats 4x10
Bulgarian Squats 3x10
Reverse Lunges 3x10

Hamstring dominant
SLDL 4x10
One leg Deadlift 3x10
One leg hyperextensions 3x10

Calf work
Bicep work (some exercises of curls to pump them full of blood and exhaust
them)

Friday Chest shoulders triceps

Calf work

Chest
Incline bench press 4x10
dumbell bench 3x10
cable flyes 3x10

Shoulders
behind the neck press 3x10
side laterals 3x10
cable laterals 3x10

triceps
close grip bench 4x10
dips 3x10
over head extensions 3x10

Calf work

Saturday Back and Biceps
Barbell rows 4x10
cable rows 3x10
hammer strength rows 3x10
chin ups 4x10
Pull overs 3x10
hang cleans 3x10

biceps
preacher curls 4x10
cable curls 3x10
dumbell curls 3x10


this is just the sample of a week, there will be room for alterations, like ifthe leg press is full ill use hack squats or is i feel like using another dumbell movement instead of cables, the key here is rest will be down to roughly 1 min per set and im getting a stop watch to be sure and no more than 2 mins between each exercise, the pace will pick up.


ive never done this pace before so ill have to see where i can adjust, if i have to back off or if i can afford to add more work i will, this will be my journey for the next 6 weeks ill keep ya posted on results and im excited to see how it goes, im trying new high reps


here goes nothing....something....lol



lets get it started on monday!!!

Stumprrp
02-21-2007, 12:12 PM
damn big man, if you can handle this, i applude you! thats a massive routine!

BigCorey75
02-21-2007, 02:56 PM
i think i can handle it, but i thnk i may have to add some to the chest area but ill have to see

WBBIRL
02-21-2007, 04:27 PM
Your the king of volume/intensity bro!

BigCorey75
02-21-2007, 06:53 PM
yeah ive noticed, asi was writing this i was like i dont thing im doing enough sets but then i went back and counted the reps and i think it will be fine, but im guessing it will be more intense and a shock to the body and spur into some new growth and muscle, and go create more fat loss

BigCorey75
02-25-2007, 10:48 AM
well its sunday, the last day of my week off, muscles got a chance to rest and i can see some muscle growth in spots, my joints feel great and rested andmy back healed up pretty good, still not in the form to do any heavy deadlifting yet, maybe not even heavier squats but ill have to see how the bar feels on my shoulders, if its to much ill stick to singleleg stuff, so it will be lots of lunges and such. as far as deadlifting i will stil to primarily RDL, SLDL, GM's and some hyper extensions to keep working the posterior chain and to save my spine a bit, ill play it by feelwhen it comes to lifitng on my back


im looking forward to the routine never done high rep stuff for an extended period of time, im interested in seeing how my muscles will respond, im hoping they respond well im guessing they will since they will get shocked more this time around.... only time will tell

BigCorey75
02-26-2007, 03:30 PM
Dear lord todays workout was killer,


Squats
275x10
315x10
315x10
315x10
( all sets 1 min rest between each one, i literally had time to walk to the water fountain and back then i had to go, 1st set was kool, 2nd set was tough but i smoked it, 3rd set was killer, 4th set was unbelieveable and i felt like collapsing afterwards and took me about 5 mins to cath my breath...lol)

step ups
120x10
120x10
120x10

one leg press
315x10
315x10
315x10

Good Mornings
185x10
225x10
225x10
225x10

RDL
225x10
225x10
225x10

hyperextnesions
3x10

seated calf raises
180x10 5 sets
really focused on the stretch at the bottom and flex at the top

standing calf raises
315x15 5 sets
did the same thing as well with goodstretch at bottom and hard flex at the top this really help get my calfs good


ok yeah my workout time was shortend by about 45 mins to about an hour and 20 mins and yeah i can barely walk so way to go self i think this will be a start to some good development



dear lord im tired...lol



phil 4:13 i can do all things through christ who strengthens me...

8.8
02-26-2007, 03:35 PM
great leg day squats look killer!!!!!

BigCorey75
02-26-2007, 08:50 PM
yeah man it was, after my last seti actually felt like puking, i havent had that feeling in a looooong time... it took about 10 mins to recover and really get back into my workout

BigCorey75
02-27-2007, 05:45 PM
wow chest shoulder, and tricep workout was just as intense as my leg workout


bench press
225x10
235x10
245x10
245x6+ 4 assisted reps
this was one of the toughest bench sessions i had in a while

incline dumbell press
80x10
80x10
80x7 10 second pause 3 more reps for 10 total

cable cross overs
60x10
60x10
60x10
all reps held a 2 second contraction, pecs were spent

military press
135x10
135x10

behind the neck press
135x10
135x10

side laterals
35x10
40x10
40x10

cable laterals
30x10
30x10
30x10

dips
4x10
last set was a set of 6 took a 15 second break and pumped out the last 4

decline tricep extensions
80x10
80x8
80x8
yep i have a new tricep exercise, i love the pump and stretch it gave my tricep

over head dumbell extensions
75x10
75x10
75x6

wanted to do calf work but they were still very sore from yesterday

workout was a blast

done and done

phil 4:13 i can do all things through christ who strengthens me....

Stumprrp
02-27-2007, 05:48 PM
man corey your really killing it man i respect your hard work and respect to the lord, keep it up man!!! are you looking to gain some size currently? i cant picture those workouts with cutting cals.

KevinStarke
02-27-2007, 05:48 PM
Dear god man past few workouts look completelly ridiculous keep it up.

BigCorey75
02-27-2007, 06:50 PM
Stump - i have that verse tattoed above a cross on my left tricep, its my weight lifting inspiration as well with life. actually with these last two workouts ive cut my workout time down to about an hour 20 mins from the usual 2 hours. im not cutting cals so much as just altering what i eat, more protein, fat and less carbs for building muscle and burning the fat and cutting the cals gradually. im still learning to timemy meals properly and getting proper rest and not going to sleep full so i wake up lighter....lol but the thing im noticing is that im not losing alot of weight on the scale, but im losing it in the forms of inches in myclothing and apperance which is really what i want, my goal is to be big and massive and to look good nekkid...lol


Kevin- they have been feeling ridiculous man i havent been this sore in a long time, im loving the way this new routine is challeneging me and giving me something new, im just waiting to see what kinda results i achieve from it.

Stumprrp
02-27-2007, 06:53 PM
thats cool man, ill be thinkin of you friday night when im pounding down a 40 of high life then 16's of high life, lol.

BigCorey75
02-27-2007, 07:33 PM
ha ha ha , yeah man friday rolls around ill be pounding something, hopefully some tail, but ima be realistic and say it will be some beerand pray for some tail....lol

BigCorey75
02-28-2007, 05:35 PM
hmmm ok back workout today, killer just like all the others

barbell rows
225x10
225x10
225x10
225x10

dumbell rows
110x10
115x10
115x10

hammer strength high rows
315x10
315x10
315x10

Barbell curls
80x10
80x10
80x10
80x10

dumbell curls
30x10
30x10
35x10

Cable curls
100x10
100x10
100x10

good workout today, im still a bit embarrased about the size and strength of my biceps in comparisions to the rest of my arms, i guess im just going to have to plug away and make up for lost time, just plugging away and getting them bigger and stronger, if i get them to the level with my triceps i honestly believe i could have like 21-22 inch arms, but i guess ill just have to be happy with 19, and get these biceps in order, gave them some good work today, and my back took a pounding as well

this entire workout took about an hour 15 mins,i kept the rets to 1min and kept a fast pace this is really helping kick up the intensity and im loving it, but im having to get used to it but ill make it


phil 4:13 i can do all things through christ who strengthens me....

Stumprrp
02-28-2007, 05:42 PM
SOLID work big C

BigCorey75
02-28-2007, 11:15 PM
yeah tell that to my lats and biceps, they are hating me about right now....lol,


tommrow, legs well see how this goes

BigCorey75
03-01-2007, 01:30 PM
ok today just getting started was damn tough, i was alot more sore once i got to the gym and tried to start lifting so had to take some extra time to warm up my quads hams and joints, but once i got warm it was all good


Front Squats
155x10
175x10
185x10
185x10

Reverse Hack Squats
135x10
225x10
275x10
this is a funky new little exercise, took some time getting used to but once i got used to it, it really pounded the quads and especially the glutes

one leg leg press
315x10
315x10
315x10

i was so beat after this point but i kept pushing along

SLDL
135x10
155x10
155x10
155x10

Hyper extensions / Reverse Hyperextentiosn
3x10 of each

standing calf raises
315x10 5 sets
realy focused again on the stretch at the bottom

seated calf raises
180x10 5 sets

focused on the stretch again

yeah i made it through and did it all, yeah ima need a good nap, wish i had a girl to come and rub me down...lol



done and done


phil 4:13 i can do all things through christ who strengthens me...

Bob
03-01-2007, 01:34 PM
That's a pretty decent workout for being beat up and sore....
You going for hypertrophy now Big C? with all those 10 rep sets...

WBBIRL
03-01-2007, 01:43 PM
Nothing wrong with 19" bis lol, mine are only 18" but then again I'm only 5'10 too lol.

It would actually be good to keep relatively the same weight on the scale but lose inches, means your not dropping very much muscle at all (if any) but shedding the fat off.

BigCorey75
03-01-2007, 03:35 PM
Bearwolf: yeah man just giving it a switch up man, ive been slaving away at such heavy weights for years now, very rare i did a working set above 5 reps and now im just bakcing off and giving my joints a rest which is weird because my knees has been bothering me some, im guessing its because ive been swithcing to going ass to calfs especially on front squats and my ligaments are having to get stronger to shoulder the load, but the good thing, once i get warmed up and going, i feel very little pain, but at times walking down stairs sucks.....lol, but my shoulders and elbows are feeling fantastic along ith my hips, knees bother me from time to time but it comes with the territory im used to it and i know how to heal myself


i need to get me some meds and my usualy rubs scrubs and balms i usualy use to heal my muscles and joints, plus some glucosamine for joint health, and just more supps in general, im running low on creatine and glutamine thats another reason i need a job, to buy supps....lol


but yeah man these workous havent taken me anymore than an hour 20 mins which is way down from my normal 2 hours and they are very intense and im getting insane pumps which is cool. the main reason is because ive been keeping my rest to about 1 min per set. ima be on this for 6 weeks then ima take another week off them im going to really crank it up to a high volume high intensity high frequency routine which will really challenege me, which i will really need to budget my time effort and supps so i wont over train and continue to make gains.


WBBIRL: yeah man, my weight is weird, yesterday i weighed 266 and today i weighed 263 with an overcoat and warm ups so im guessing that places me a shade over 260. alot of this has to do my eating, i just try not to go to sleep with a full stomach. i make sure i get a sufficient protein source about an hour before bed and make sure im not full, this way i tend to wake up lighter and slimmer

like i said once i get a job i can invest in more things like creatine, glutamine, bcaa's fish oils, (i have ZMA and Tribulus, i need to get back on these hell in fact ill start tonight...lol) also some carbolin and flamout from t nation all of this in an aid to recovery, from intense workouts and gain muscle along with my great natural recovry capability.


so well just have to see



and yeah im just waiting for the 20 plus arms at 10% bf or less hoipefully by fall orend of summer, but def by the end of the year no doubt along with great strength numbers

Coke
03-02-2007, 09:17 AM
Great job all week with the new volume training...being huge and lean is all of our goals up in here, lol.

BigCorey75
03-02-2007, 10:39 AM
apparently man some people want to be little and lean....lol

BigCorey75
03-02-2007, 02:13 PM
sweet jesus today was tough. was still sore from tuesday but i battled through it

incline bench press
185x10
205x10
205x10 (6 then 4)
205x10 (6 the 2 then 2)

flat dumbell bench
100x10
100x10 (6 the 4)
100x10 (6 then 4

Cable cross overs
50x10
60x10
70x10

Hammer strngth military press
135x10
185x10
205x10
205x10

side laterals
40x10
40x10
45x10

cable laterals
30x10
30x10
35x10

dips
4x10

skull crushers
85x10
85x10
85x10

reverse grip pressdowns
110x10
120x10
120x10

done and done

its the weekend



drinking time!!!!


sorry stump no high life tonight, im switching my drinking routines up, im laying off beer for a while and sticking to hard liquor straight, so long high life hello martinis and scotch......lol


phil 4:13 i can do all things through christ who strengthens me...

Coke
03-03-2007, 08:28 AM
Super push day BigC - good numbers throughout.

BigCorey75
03-03-2007, 12:21 PM
Yeah thanks coke, its sad but im always depressed at my numbers, especially when i think back to where i was before i had to take that 4 month hiatus, back when i was repping 315 on incline 10 sets of 3, but you know i just keep plugging away....lol



yeah man i look at it as an inspiration as well i wanna get back to where i was strength wise but also i need to get my ass on this cardio so i can drop more body fat and get to places ive never been like sub 10% bf and an actual 6 pack, i think then and only then will i truly love myself....lol



j/k i like me dont worry.....lol

BigCorey75
03-03-2007, 03:07 PM
ok good back day today


pullups: i just did a few sets of triples with these, im trying to get back in the role of doing these, i did about 8 triples but i didnt count them as a part of todays workout....lol


Lat pulldowns
180x10 4 sets

hammer strength pulldowns
180x10 3 sets

dumbell pullovers
80x10
90x10
100x10

hang cleans
135x5
155x5
155x5

barbell curls
90x10
100x10
100x10
90x10

dumbell curls
35x10 3 sets

rops curls
100x10 3 sets

done and done


still working on biceps and bringing them up to par they got hit pretty well today, and they feel good right about now.....



Damnnit i want softball size biceps...lol, im working im workin...lol



phil 4:13 i can do all things through christ who strengthens me...

Stumprrp
03-03-2007, 04:41 PM
keep up those workouts and ull ahve it

BigCorey75
03-04-2007, 08:34 AM
ha ha thanx for the encouragement man



i dunno why but i just looked at ur sig, dude ur a stocky SOB.....lol


i have like 5 inches on you and 50 pounds.....lol



inch for inch pound for pound were the same size....lol



bet u never thought in life you would be compared to a big black man

Stumprrp
03-04-2007, 08:56 AM
nah son, 1 of my friends calls me Big Nig, long story, not racist but to make it short we were in Newport Cremery and this HUGE (fat) african dude was cookin the food and my friend yells "YEE BIG NIG!" then he started calling me that.

yeah i am pretty stocky and ill be even stockier @ 240 haha, i just wish i could bench like you, ass.

BigCorey75
03-04-2007, 09:18 AM
ha ha ha funny story man, dude im like the least/most racist person u will ever met

i love to trade racist jokes with my white friends, cause its what they are, its jokes it fun, and its not what people call you its what you answer to, and i believe the cure to racisim is to just stand up and face it.


yes im black

yes i like friend chicken and watermelon

yes i like to indulge in malt liquor and cognac

Yes i like rims on my vehicles

yes i have tattos


but im an interesting staticstic, im a college grad and i was raised by both of my parents in a loving home so i think my thug card is long gone.....lol


yeah man me and my good friends trade racist jokes all the time ha ha in fact last night my friend drunk dialed me and left a message that said, and i quote "Your a ****ing ****** do u know that, a ****** through and through but i ****ing love you, you ****** you bring your black ass back to Texas i miss cuddling and drinking with you" lol see told you


this is the same guy that will walk up to me and say, hey man what happened to you last night, burn those lips on a crack pipe??....lol


and ill say like say man dont get mad at me because your sister didnt give you an pussy last night


see man it makes life fun and entertaining, too bad society is so ****ing up tight and PC about every ****ing thing and people are way way sensitive



yeah youd be stocky as **** at 240, maybe even wider than you are tall....lol


benching, just keep at it man, im kinda a natural bench presser, thick in the chest and shoulders and it just comes natural but i still work my ass off at it.

i like to say im the perfect blend of both my parents. i got the big upper body from my dads side of the family. and i got the big legs from my mom side of the family, but some weird reason all the men have big thighs and small calfs while the women tend to all have big calfs, go figure, im working on making my calves massive once and for all!!!...lol

Stumprrp
03-04-2007, 09:36 AM
hahaha sweet dude, good genetics! and i hear u on that stuff i crack jokes with everyone of any color, no need to be up tight

BigCorey75
03-05-2007, 08:59 AM
yeah the more i think about it my genetics are pretty good when it comes to putting on muscle, and actually pretty good at losing some bodyfat i just need to make sure im super discipline with my diet


now i just need to find a way to make cardio freaking bearabl, cause right now its def not, i mean 5 mins feels like 5 hours, its not hard or anything just sooooo ****ing boring

BigCorey75
03-05-2007, 02:53 PM
Why do i do this to myself on leg days, jeez, almost killed myself as usual, this is becoming the norm on mondays...lol


Squats
315x10
335x10
355x10
365x10
Why?? it took like 10 mins to catch my breath after this, i only took about 90secs rest between each set

Unilateral Lep press
315x10
365x10
385x10

Reverse Hack Squats
225x10
275x10
315x10

Good Mornings
225x10
245x10
265x10
275x10

Hyper Extensions
3x10

Rever hypers
3x10

Seated Calf raises
180x10 5 sets

standing calf raises
315x10 5 sets

ive really been focusing lot more on the stretch at the bottom of the movement and this is really getting deep in my calfs, feels great

hey hey guess what..


I did Cardio!!!! 20 mins on the elliptical, and kept my optimal heart range in check, now if i can get this after everyworkout, i may be getting somewhere with this fat loss stuff


phil 4:13 i can do all things through christ who strengthens me...

Stumprrp
03-05-2007, 02:57 PM
fantastic squatting

BigCorey75
03-05-2007, 03:16 PM
yeah tell that to my glutes, quads, hamstrings and hips that, they are crusing me right about now for this ****....lol




i swear to God i love this stuff, what would i do with out weight training

KevinStarke
03-05-2007, 03:35 PM
Holy crap man insane volume.

BigCorey75
03-05-2007, 04:06 PM
ha ha ha Hey Kev, have u looked at my earlier workouts??
ive recently change routines up going for more reps and **** and as far as ttoal set volume ive cut it down like 30% nearly, and my workout times have shorten by 30-45 mins per session, but ive upped the reps and in many cases performing more overall reps in a shorter time there for chanign the intesnity up a bit, its def a different breed of toughness for a workout than im used to im liking it so far,

Can'tstopnow
03-05-2007, 07:42 PM
Just got done thumbing through this journal and your last, big #'s man. Sounds like you are on your way back up, way up, sweet effort.

WBBIRL
03-05-2007, 08:56 PM
Heres to cutting, it sucks the big one but us endomorphs got to do it. It'll be worth it when the mountain of mass is unearthed from the fat!

Coke
03-06-2007, 05:56 AM
Excellent stuff with the high reps, tremendous leg workout!!

BigCorey75
03-06-2007, 11:32 AM
Cant stop now: ha ha yeah man i scrolled throuhg , my old journal a while back and i just got depressed...lol, its seems like ive fallen so far, but i like how fast im getting it all back, ill soon be back to toying with 500 on the squat and throwing around 125 dumbells, but this time ill be like 240 hopefully...lol

WBBIRL: yeah man it suck, but when i was about to skip cardio yesterday i thought about what you said, just think about the end results and it gave me the motivation to do it, plus yeah man fat boys no more, im tired of talking to girls i wanna just be able to look and flex and they comehither with trhe panties already off......lol, j/k but that would be a nice side perk

but honetly i think its more vanity for me now i want a 6 pack and thick chest and ghetto booty(lol) just because i want one, i have the idea as to what i wanna look like, for me, and the women will just be a perk....lol the sexines of my body will match the sexiness of my mind....lol

Coke: yeah man this high rep stuff is a new challenge, im having to push myself a lot harder and my workouts have shorten by almost 30-45 mins in some cases, plus my joints getting some rest from the heavy loads.


the only excpetion is my right knees, feels like the cartilage in it is sore, kinda hurts when i first begin squatting but once i warm up it goes away, and after a workout it kinda hurts a bit for my knee to bend all the way back, im guessing thats just from a bit of overwearing, ive had it before, need to get me some antiimflamatories, but the good thing the swelling in my ligament in my knee have gone down, i think a lot of this is still stemmming from football eevn tho im nearly a year and a half removed from playing my last game...


ah well, ill just keep plugging away


thankx for the encouragement guys

Big o Boy
03-06-2007, 01:06 PM
holy crap... your a big dude, Corey... Handle suits you well... :p Unlike mine, I'm really not that Big o Boy. haha. Huge weights your throwing around brotha.

I like your idiotic quote in your sig... that's hilarious. Keep the weight heavy bro.

BigCorey75
03-06-2007, 03:59 PM
ha ha dude you should have seen me when i was playing i was a ****ing brick man, they used to tease me and say i looked like one of those lineman off nfl blitz...lol


yeah im trying to get to throwing around what i used to, im guessing im a few more weeks off, im guessing by june ill be back to where i was and even past it, at a lighter weight


oh yeah about the sig, thats from a post when i first got on these boards and i was like a 20 post newbie and i was advising a guy if he wants to get big he needs to really concetrate on his squatting deadlifitng and benching since these are the basics and build the most muscle.


wel obviously someone disagree and we kinda got back and forth them i left the guy alone when in one of his post he wrote and i quote so infamously again "if you think you need Squats, Deadlifts, and benching to get big, then you my sir are truly ignorant about weightlifitng" and wtf? was my reaction and i just left it alone


people ask me about it all the time, some guy actually took the time and liberty to go and dig up the thread a while back, we all had a good laugh, too bad i dont remember who actually said it, i think that person is no longer a member on this board not sure tho...lol


trust me ill stay lifitng the big weights



yeah buddy



LIGHT WEIGHT!!!!!

BigCorey75
03-06-2007, 04:03 PM
ok todays chest workout went great today

bench press
225x10
245x10
265x10
275x10 (8, 15 secs rest 2 more)

Incline dumbell bench
80x10
90x10
90x10(7 rest 3)

pec deck
110x10
130x10
140x10
good 2 sec. squeeze at the top of these

dumbell shoulder press
55x10
60x10
65x10
65x10

side laterals
40x10
45x10
45x10

seated laterals
30x10
30x10
30x10

dips
4x10

decline tricep extensions
85x10
100x10
100x8

revers grip pressdowns
100x10
110x10
120x10

20 mins cardio, did it interval style, did about 8 30 secs sprints, pretty fun and intesne i might add, hopefully doing this cardio will become a part of my routine to help shed the body fat, and even more importantly give the most important muscle a tad more exercise, my heart


done and done

Phil 4:13 i can do all things through christ who strengthens me...

Stumprrp
03-06-2007, 04:47 PM
oh its on man thats some sick benchin u sum bitch

KevinStarke
03-06-2007, 06:43 PM
Bench wars huh? I'm in ;)

WBBIRL
03-06-2007, 07:08 PM
Sign me up, but I probably wont be doing any damage until I stop cutting and that wont be for a long long time.

Its all in your head BigCorey, its how bad you want it. Its easy to say this is too hard, or whats the point you know or even to make excuses. Quitters make excuses and its the champions that make the effort. Some times when I'm running on the treadmill I'm pushing myself so hard that my bodys saying "screw this, it isn't work it" and my hearts saying **** the pain you can live with it, it is worth it.

I'm doing it somewhat for vanity, but for health reasons and with the reasoning that if I do managed to drop to 210-215, which would be about 110 pounds lost from 5 months ago (at 268 right now) then I can put on 10-15 or even 20 pounds of muscle without worrying one bit about the mass and all that extra muscle should easily add 100 pounds to my big 3 total.

Eyes on the prize big man and I can relate to what your saying. But for me its like chicks never gave me the time of day and when I'm walking around putting their 140 pound Abercrombie & Fitch T shirt wearing curl jockey boyfriends to shame, well then I'll consider the score settled... after I find a hotter chick to bang that night.

BigCorey75
03-06-2007, 09:00 PM
Way go WBBIRL, your not to close from me now dude, i guess the cardio is paying off...lol

with me and cardio its not a matter of being hard its a matter of it being boring, and i think trying the interval stuff today made it more tolerable, wasnt just the same repetitive **** over and over ya know...


hmmm ok bench wars

we got Me Stump WBBIRL and Kev, hmm should we start a thread??


eh might as well......lol

WBBIRL
03-06-2007, 10:33 PM
I hear ya bro, when I do intense cardio the boring isn't so much a factor.

GPP is much funner. If the gym owner wouldn't be a weenie about it (and I know he would) I'd take the 100's outside and theres a set of 15 stairs and I'd just go up and down up and down or do some farmers walks and things like that. I've also discovered we have a jump rope at our gym, and I like doing that as it whoops your buns after a while.

Its even harder for me, knowing I have at least 4-6 more months to put in before I'll be even remotely happy with how I look.

Coke
03-07-2007, 05:43 AM
You'll be looking super no doubt this summer with the high rep benching and push day work in general bigC.

BigCorey75
03-07-2007, 06:29 PM
yeah coke iom hoping man, ill be plugging away at lifitng the cardio, and the diet


good back day

barbell rows
225x10
235x10
245x10
245x10

T-Bar Rows
180x10
180x10
180x10

Hammer strength iso lateral low
225x10
245x10
265x10

rear delt flyes
30x10
30x10
35x10

rear delt cable flyes
20x10
20x10
20x10

Bicep curls
85x10
95x10
95x10
95x10
Tough tough tough

Preacher cable curls
45x10
55x10
65x10

cable curls
100x10
100x10
100x10

20 mins low intensity cardio

3 days in a row, this is like a personal record...lol


done and done


phil 4:13 i can do all things through christ who strengthens me...

Stumprrp
03-07-2007, 07:37 PM
...damn.

Coke
03-08-2007, 05:23 AM
Wow, helluva back & bicep workout.

BigCorey75
03-08-2007, 08:51 AM
yeah thanx man, i dunno if its the cardio or what but i barely feel any soreness. Last week after doing these workouts i could barely move...lol, i hope my body isnt adjusting this quickly, im hoping its the cardio after my workouts that flush my muscles free of lactid acid and not my body responding this quickly...lol



on a side not the cardio has helped my knee out a bit, no where near as stiff as it used to be


and im stil getting a handle on my diet trying to cut back where i can while maintaining optimal protein intake and instead of avoiding carbs all together, get about 50-70 grams a day but in the right spots like around my lifitng time and such


so its an ever going experiment, its fun doing things like this experimenting with your body to see what can happen

BigCorey75
03-08-2007, 04:20 PM
eh no workout today, went and tried it but my knee was botheirng me a bit, plus ive been having a few things on my mind these past few days so i didnt feel mentally up to the task of a grueling leg day, so ill just pass it, hopefully my knee with heal up some and hopefully ill be ready and willing and able to workout tommrow, and hopefully my personal conflict will be resolved within a week or so, and ill be back to normal and can plan a new course of attack for...


"Operation Get Corey a Job in His Degree Field!!"


which for some reason is harder than i thought, the only people that want to hire me have crappy pay structures and will hire anyone as long as you can walk and talk and add 2 and 2

and the jobs that met my qualifications say they are afriad to hire me because im "overqualified" and they feel that i would not stay with the company long because of my personality....blah


i want to get into sales, there are two types of sales, inside and ouside sales. Inside requires you to sit in an office and cold call business, while outside wants you to go business to business. many outside sales positions are 100% commission and i dont want a pay structure like that, because im know i would do well but i need rainy day protection

the inside sales jobs offer base pay and commission but afriad to hire me because they say im more an outside sales guy and would get bored with inside sales (which is probably true but hell at least give me a shot i may end up liking it...lol)


so yeah and now im broke, about 900 bucks in credit card debt, (but havent missed a payment) and few dollars in my account, so now its decison time, plus i think im kinda frustrated with the job search and it smaking me even more homesick, unless something drastic happens in the next week, i will be back home in the great state of Texas, in its best city of Houston



mmmmm BBQ brisket, ribs,....BBq everything

BigCorey75
03-09-2007, 04:54 PM
hmmm ok , feeling better today, somewhat out of the bind but i got a big decision coming up next week so i managed to get a good workout in today


incline bench press
185x10
205x10
225x10
225x10

havent repped 225 this many times on incline in about a year or so.

decline dumbell bench
80x10
90x10
90x10
havent done these in a while either but felt great

Superset
Low cables flyes/ pec deck
60x10/ 110x10 3 sets

military press
135x10 4 sets

unilateral side laterals
35x10
40x10
40x10

seated laterals
30x10 3 sets

dips 4x10

over head dumbell extensions
80x10 3 sets

under hand press downs
100x10 3 sets


done and done


its drinking time!!!!!


phil 4:13 i can do all things through christ who strengthens me...

Stumprrp
03-09-2007, 05:05 PM
damn bro, thats nasty incline

Big o Boy
03-09-2007, 05:34 PM
great inclines bro. Good luck with the decision. I'm sure it'll work out for the best.

btw, I'm trying to get stationed in Fort Sam Houston/Fort Hood when I come back... you live near those places? I'm not quite sure where they're located. Hopefully they have some powerlifting gyms around. haha.

BigCorey75
03-09-2007, 05:34 PM
yeah man it was a good day, i felt very strong at these, and the rest of the workout

BigCorey75
03-09-2007, 05:36 PM
great inclines bro. Good luck with the decision. I'm sure it'll work out for the best.

btw, I'm trying to get stationed in Fort Sam Houston/Fort Hood when I come back... you live near those places? I'm not quite sure where they're located. Hopefully they have some powerlifting gyms around. haha.


Fort Hood is in Kileen and thats about 3 hours from where i live and two hours from where i went to college


Fort Sam Houston is right in San Antonio, i went to college in San antonio, i know the town well, there is slight chance i get a job there, but ill be back and forth a lot because i still have a lot of good friends there.


maybe we can get a chance to meet and workout or something, who knows

Mike G
03-09-2007, 06:15 PM
Strong stuff in here BigCorey. What position on the line did you play? Good luck with the job hunt. Inside sales are tough, I did that for a short time and just about went crazy. Good luck whatever you decide to do.

BigCorey75
03-09-2007, 06:21 PM
well man when i played i was an offensive lineman, i played all 5 positions over my time. in HS i was a guard and center, i split time at all three, right left and center

in college i came in as guard, then got moved to tackel for two years, then back to guard my senoir year, guard is my natural postion but i played well at center and tackel as well


yeah im just palyign the job hunt by ear man, letting it tajke its course

Mike G
03-09-2007, 06:27 PM
Don't sweat it too bad. Nothing worse than not being able to find a job in your field, but something will come along. Oh, BTW, I want in on the bench wars. Check my journal, 275 x 11 vid. Extra one was just to pass your 10 from the other day. It's on.

BigCorey75
03-09-2007, 06:34 PM
nice will do

Coke
03-10-2007, 06:01 AM
Everything should work to your benefit, stay cool about it all and don't sweat...session is looking ace.

BigCorey75
03-11-2007, 10:13 AM
Yeah Coke i think it will.


I think ima have to take a week away from the gym, because im bout to make my move back to Texas, and it may take a min for me to get a memebership in line. ill start working with my dad, and hopefully next week go to my regular gym back home and get a two week pass, until im able to afford a membership when i get my first pay check, then settle down for a bit and do my job search in Houston. I wont be in such a rush and will have more time to look and not have to worry about other things. I can just chill at my folks house (they are giving me a year...lol) ill be out hopefully by the end of summer, im just dying to live on my own and take care of myself. and even more honestly begin bringing girls back home....lol

but ahh yeah for the next week ill prob just be doing some GPP stuff around the house maybe some push up here and there, i think i still have a 100 pound bar at my house in Houston ill be using that for some stuff around the back yard later this week.


prob leave around Tuesday, no point in wasting more time if i know im not going to be staying round here for long anyways

anyways

wish me luck guys, hate i couldnt find a job out here, but also glad to be moving back home

Stumprrp
03-11-2007, 10:25 AM
good luck big Juggernaut, **** it up in texas!

BigCorey75
03-11-2007, 10:27 AM
o fa sho stump, Texas is my stomping groung, born and raised, ive only been in ATL for like 2 months, kinda sucks i didnt find a job but im also kinda psyked about going back home, i didnt realize how much of a true Texan i was until i left

WBBIRL
03-11-2007, 11:58 AM
Too bad hustons so far from arlington lol, you could go train with big ron!

Good luck on finding a job man.

BigCorey75
03-11-2007, 02:39 PM
ha ha ha i guess


well i have job for now in Houston, ill be working construction with my dad while doing my search. its pretty kool, not a hard job, just a lot of walking and pushing shir around, mainly walking because the machines do all of the work.....lol

plus when im working i can get off when ever i want to go and do interviews when need be, plus i wont be as rushed to find a job as i am here.


its kinda a win win. I really do need to find a consistant workout partner, someone with the same goals as me and that wanst to lift big weight, people start out training with me, then i eventually end up running them off because they dont wanna work...lol

when im in the gym its business, ill socialize a bit but for the most part im busting ass for the 2 hours or so im in there, i need to find someone with the same mentality

WBBIRL
03-11-2007, 04:26 PM
Ha if I were on a death wish I'd train with you, that and if I didn't live a 1000+ miles away.

Plus from what I remember you no stranger to good ole hard ass physical labor, and thats good because your almost always guaranteed a job even if you have to work relatively hard for the money. Me personally, I'm going to school and learn something that way I can make some good money but I feel that hard physical labor is so much more rewarding. I've worked as a paper pusher for a while and did some hard work for my uncles amusement company and I went home a happy (and beat) man each and every night.

I hear ya on the gym part, I've had one previous partner that just pulled me down. Luckily after a week he quit anyhow =)

BigCorey75
03-11-2007, 05:06 PM
ha ha ha glad to hear that you would have a dying wish to come and workout with me...lol


yeah man physical labor is a rewarding job, like you said u have to work your ass off but at the end of the day you just feel good about yourself and you feel a since of accomplishment.


but the fact i know im worth more will be my motivating factor to find a job in my degree field. As well as i can work with my body i can work just as well, even better with my mind and get paid very rewardingly and have a nice things and a rewarding career, with a nice big truck nice house, and maybe if i find one a nice pretty wife and some kids...



but lets stick to the job first....lol

Either sales or marketing or both, but hell right now ill do about anything to get me started, i can learn anything, thats what im going to start telling potential employees, look my degree is in business but i can learn to be a rocket scientist if you give me a training program....lol

BigCorey75
03-17-2007, 11:13 AM
well, no working out this week, just moving, relaxing and drinking beer, prob wont be able to get back in the gym for at leats another week, ill just have to see

Mike G
03-17-2007, 07:34 PM
300 x 8 today. Where's the 285 x 10? Just messing with you. Happy to hear that you are happy about moving back to Houston. I agree about being paid to work with your mind, not your body. It is nice to work a hard day outside and be physical, but it takes a toll. Good luck finding a job in your field and enjoy the week off.

BigCorey75
04-09-2007, 11:03 PM
Mike G- man i havent touched a weight in nearly a month man, i got back in the gym today for the first time and did legs, i have to get back in the groove but i wasnt as far off as i thought, so ill have to wait to post my new bench numbers.


dammn its been a while, back on it, did legs today

squats
245x5
275x5
315x5
315x5
315x5
315x5

sumo deadlfts
315x5 4 sets

Good mornings
225x5
225x5
225x5
245x5

squat press
500x10
600x10
700x10
800x10


hmm im off but not too too bad, ill def be looking forward to getting back into the grooveand getting my routine between work, working out and riding horses and rodeo and such but im getting it


goal 230 by the end of summer weight 265 today,really glad i managed to keep my weight stable thorugh out the terrible get what i can when i can diet and tons of beer nd whiskey...lol


now im working out this will help me cut the drinking way back to just the weekends, and now im getting back in to riding horse and take a shot at soe calf roping and steer dogging, well see how it goes from here


done and done


phil 4:13 i can do all things through christ who strengthens me...

Stumprrp
04-10-2007, 04:46 AM
nice leg work bro

Coke
04-10-2007, 06:09 AM
Leaning out for summer sounds like a plan...leg session is nice dude.

Bob
04-10-2007, 06:16 AM
Dang Big C!!! For the 1st workout in a couple of months, that one is a killer... GMs and Squats together are "da bomb"... I did them yesterday too.

And dang man.. we're both cutting at the same time... lol. I'm trying to go from 254 down to 225 by 1st of Sept... lol.. lets see who gets it done in the better mood. GL

Keep it heavy...

PS.. did I use the "da bomb" correctly?? I'm having a hard time on WWB with all the youngster's slang of today. Hopefully I didn't offend.. lol

Mike G
04-10-2007, 06:08 PM
You're back! Nice leg effort to start things back up. 365 max Sunday on bench. You're a cowboy?

BigCorey75
04-10-2007, 08:00 PM
Stump- yeah tell my thighs that, i was walking wobbly all day today...lol

Coke- yep an thats the plan, but s alway for me the diet is the toughest thing, not so much as discipline bt planning, im having to put more effort in planning and pre making meals


Bear wolf- ha ha ha honestly i dont think i have used the phrase "da bomb" since like 1998 but ill give you an A for effort and thanks for noting the "bombness" of my workout....lol

Mike- good go man, i dont see myself maxing for a while, but goos numbers for you. Yah man ive been raised around horses my entire life, my family is full of black cowboys...lol, I got away from it for about 10 years while i played football, now since im no longer playing i need something to do and i believe i will get back into it. Just calf roping and steer dogging, to hell with the bull riding and ****....lol



ok Good chest workout today

Bench press
225x8
245x5
255x5
275x5
285x5
(all sets of 5 were done with a pause at the bottom)
didnt lose as much as i thought

incline bench press
185x8
225x5
235x5
245x5

decline bench pess
225x5
235x5
245x5
255x5

cable flye
100x8 3 sets

decline cable flyes
100x8 3 sets

cable cross overs
100x8 3 sets

(im adding fly movements back to my chest workout to fully exhaust and develop my pecs)

over head press
135x8 4 sets 2 in front 2 behind he head

side laterals
35x10
40x10
40x10

cable laterals
30x8 3 sets

dips
4 sets to failure

decline tricep extensions
80x8 3 sets

tris were fried

good day toay felt good, gotta be patient and get back at it full go within a few weeks


phil 4:13 i can do all things throgh christ who strengthens me..

Stumprrp
04-10-2007, 08:08 PM
solid bench big mon

Coke
04-11-2007, 05:48 AM
Knew you was the rugged cowboy type, lol - man that is tight...ace benching session.

BigCorey75
04-11-2007, 10:51 PM
Stump- yeah mn i didnt lose as much as i thought, ima give myself 3 more wees of working out then im going to a 10x3 rotation style where in ech week ill switch the exercise to go 10x3 then then the rest will be assistance work, ill see ow it goes.

Coke- yeah man benching like ive said before seem to come natural to me and im pretty well built for it. Yeah i guess u can say im a cowboy but i havent rode a horse regulrly in 10 years because of football, i rode on tuesday and i rode today, felt funny and weird as hell, ima have to take baby steps to get back, i know once i get my fell and riding back under me ima wear a horse out, then calfs and steers beware cause im coming for ya!!!...lol


ok today was a long day

somewhat rough day at work, went from 7 to 7 swung a pick axe most of the day and walking slabs.

by the time i got to the gym my arms andhands were tred as **** but i still managed a decent workout for back

barbell rows
135x10
185x5
185x5
205x5
225x5
225x3
(i did these from the floor, really focusing on keeping my back as parallel to the ground as possible, its a new way im trying and man it is a lot tougher than from the more upright position where i kinda cheated a bit as the weight got heavier, there is no cheating when coming from the floor, my lats were screaming like none other, i think ima kee it this way and see what kinda development i get

cable rows
150x10
170x10
180x10

dumbell rows
100x10
100x10
100x10

hammer strength rows
315x8 4 sets

lat pulldowns
170x8 3 sets

barbell curls
80x8 4 sets

dumbell curls
35x8 4 sets

man this workout was tough, i felt like quitting half way through but i pushed myself through it, i figured if it doesnt kill me it would only make me stronger, i just gotta get back in shape for work, riding and lifting, it should come all back to me soon...


done and done


phil 4:13 i can do all tings throug christ who strengthens me..

Coke
04-12-2007, 06:36 AM
Totally thrashed your back, good curls there too bro.

WBBIRL
04-12-2007, 09:13 AM
Thats one hell of a session after a hard days manual labor big man, most wouldn't have even went let alone finished!

BigCorey75
04-12-2007, 09:44 PM
Coke- u know what, after i worked my les on monday i could barely walk the next day, tuesday after pecs my chest was trashed, my back was feeling very tight and pumped after the workout, this morning nothing it feels very fresh, i guess because it has been getting work because my job requires a lot of pulling on things, go figure

WBBIRL- yeah man gotta get back on it man, it will only make me stronger and long as im getting rest on top of it helps me limi my drinking to just the weekends and my liver sent me a thank you note this morning...lol


well tonights workout

front squats
135x5
135x5
155x5
155x5
165x5

Conventional deadlifts
225x5
275x5
315x1
(i think ima just have to take it slow at these and make sure not to injure my back and just let time take its course)

bulgarian squats
80x6 each leg 3 sets

SLDL
135x10 3 sets

unilateral leg press
315x10 each leg, 3 sets

leg curls
150x6
170x6
190x5

seated calf raises
155x10 4 sets


done and done, cant wait to get back in the full swing to really get pounding away at the workouts and get my volume back up

Coke
04-13-2007, 05:47 AM
Entire effort is looking tight man, no doubt you will raise up further.

BigCorey75
04-16-2007, 11:07 PM
hm, ok skipped friday and staurday, went out of town for some fun anyways back on it today


worked again from 7 to 730

workout


god mornings
185x10
225x10
245x5
245x5
245x5

Squats
315x5
315x5
335x5
335x5

Sumo deadlifts
315x5
315x5
315x5
315x5

Reverse hack squats
225x10
315x10
315x10

leg press
600x10 4 sets

Calf press
600x10 5 sets
nice long deep stretch at the bottom and hard contraction at the top

seated calf raises
135x10 4 sets

leg curls
170x6 2 sets

hammies were trashed afterwards

feels nice, not to sore, today, may get into my set routine next week, or just another wam up week and possibly get quality belt

done and done


phil 4:13 i can do all things throug christ who stengthens me...

Stumprrp
04-16-2007, 11:11 PM
big leg work corey

BigCorey75
04-17-2007, 09:37 PM
Yeah stump, im still plugging away, cant waittill i get my good belt and realy get my strength back and move the weights im used to moving...lol


tonights bench workout

incline bench press
185x10
225x5
235x5
245x10 (good spotter who pushed me)
255x5

bench press
225x5
245x5
275x5
315x1

deline bench press
225x5
245x5
275x5

dips
4x8

standing military press
135x6 3 sets

unilateral dumbell press
45x8
55x8
55x8

decline cable flyes
70x8 3 sets

cable flyes
80x8

over head dumbell extensions
90x8 2 sets

over head rope extenions
70x8 2 sets

done and done


hey guys thanx for checking out my journal, i would be checking out yalls, but im back home on a crappy comp thats slow as hell and im lucky enough just to get on my journal, may be that way for a few more weeks, then ill be more visable...lol



phil 4:13 i can do all things through christ who strengthens me....

Coke
04-18-2007, 05:28 AM
Should really consider going all out and order an Inzer belt online man, that's what I plan to do.

Ace lower body day on one hand, fine push work on the other.

BigCorey75
04-18-2007, 11:03 PM
Coke- yeah thats the plan, im going all out and get me a good inzer elt for like 80 bucks, im just paying a few more things off first then ill have one...


good back night

barbell rows
225x5 4 sets
did these from the floor as well, im going back to standing because these put a tad to much stress on m lower back

cable rows
150x10
170x10
190x10
200x10

dumbell rows
100x10 3 sets

hammer strength rows
315x10 3 sets

rope lat pulldowns
100x10
120x10 2 sets

barbell curls
80x8 4 sets

hammer curls
35x8 4 sets

done and done..


phil 4:13 i can do all things through christ who strengthens me...

Coke
04-19-2007, 05:49 AM
Good sets throughout on all movements bro.

Bob
04-19-2007, 07:50 AM
Great back work Big C'...
So your BB Rows were Pendlay Rows?

Keep it heavy...

Stumprrp
04-19-2007, 08:24 AM
really strong back work corey

BigCorey75
06-16-2007, 01:39 PM
yeah guys wassup, been gone away a long time, lots of thing been happeneing, just recentyl moved into a new house and finally got a comp.


workouts were going great for a while but then i got slammed at work with numerous out of town jobs and i havent worked out in 3 weeks, and i have to go out of town all week next week as well, and looks like ima be doing it for a while so i dunno man i dunno, seems like each time i begin to make progress and get results i want life throws another curve ball.


im in the process of finding another job where the work pattern is more stable and i can get back in the gym, another summer may pass by without me being able to be in the beach shape i want to be...lol


the good thing tho is that i havet lost too much muscle mass, still pretty built with good muscularity in the arms and shoudlers because i use them a lot at work, officially down to a 38 in the waist now im slowly replacing wardrobe with smaller pants, shoudlers and chest remain the same size, just hard to work on slimming the gut down to where i want it but i stil get compliments on how i look but i just gotta get back to where i want it, well just have to see, also with ****ty diety, just practicing cutting back my weight is still stable between 260-265 so its a plus, i ****ing need to get back in the gym, its affetcing my moods and energy, now im back drinking eveyr day to relieve stress after work instead of going to the gym, ill hold on and make it and try to keep haiving fun but damn i gotta get back in the gym, ill keep yall posted

BigCorey75
07-26-2007, 01:23 PM
i feel so torn about this post.


im so upset because ive been away for nearly 4 months and im so weak, but god it felt so good to get back in the gym


good mornings
135x10 5 sets

Squats
225x10 4 sets

Sumo Deadlifts
225x5 4 sets

leg press
405x10 3 sets

RDL
135x10

Hack Squats
135x10
185x10 2 sets

calf press
500x15 3 sets

seated calf press
115x10 3 sets


done and done


go on, go ahead and laugh,im still not sure when ima be able to go back regularly but i had to go today, to feel good and do something.


like i said go on and laugh and snicker, im getting myself back in it slowly but when i hit it, ima hit it hard and there wil be hell to pay!!!


ha ha


phil 4:13 i can do all things through christ who strnegthens me...

just wait, stump, wbbirl, cocoa, detard, im coming for yall ass as soon as i get back in a regiment

BigCorey75
07-27-2007, 04:15 PM
still taking it slow today

bench press
185x10 3 sets

incline bench press
155x10 3 sets

deline press
185x10 3 sets

dumbell bench press
75x10 3 sets

incline dumbell bench press
65x10 3 sets

seated military press
135x5 3 sets

side laterals
30x10 3 sets

incline tricep extensions
85x10 3 sets

decline tricep extensions
85x8 3 sets

decline cable flyes
80xfailure 3 sets

cable flyes
80xfailure 3 sets

done and done

yep take it slow and getting ready

laugh all u want guys

ill soon be back and kicking all of yalls asses soon enough


phil 4:13 i can do all things through christ who strengthens me...

KevinStarke
07-27-2007, 04:52 PM
Workouts are lookin solid man it'll come back quick, im on the up and up from a lifting layoff myself.

WBBIRL
07-27-2007, 05:15 PM
Coincidently I'm just getting back into full swing myself. I took 3 months off (well I lifted like once or twice a week tops) when I started dating my first girlfriend and after that ended (begging of june) I got my ass back on track. Its been about 3 weeks now since I've really started getting it done and it can be bothersom to walk into the gym after a layoff and struggle with previous working sets so I know how you feel big guy.

Know that even being a shadow of your former self puts you above most grown men, and that after you can dedicate yourself for a little while you'll be back to swole like no ones business.

BigCorey75
07-28-2007, 09:03 AM
Kevin- yeah man im taking it slow, may add a little weight next time i get to workout, whenever that will be, wont be next week or anything like that, may not be fore another month or so but ill just have to find a way to get 4 days in a week and fully utilize my weekends since now i have a new gym i can damn near walk to by my house so ill have to see

WBBIRL- yeah man i know how gf's can be especially right off, thats why i havent had one in a while. i kinda want one right now, but a good one i think it will help give me some stabilty in my life as im about to enter a period of big change. i need her to be a good girl that like to hang out with me and will keep me out of trouble. ima have to distance myself from a lot of my friend base for about a year depending on what the judge gives me when i go to court....lol


long story ill explain if ya really wanna know....lol

but as of now, i got a few chores then ill hit the gym for some back and biceps

WBBIRL
07-28-2007, 10:28 AM
Hey big man do what you have to do. I've had to distance myself from one or two of my few friends because they just get in the way. Not really good friends to me anyhow and got in the way of my training and goals.

Put yourself where you need to be socially to get done what you need to get done. Good luck with the trouble(s) you may be going through right now. We could all use a good woman, their just hard to come by these days.

BigCorey75
07-28-2007, 02:52 PM
aint that the truth WBBIRL....lol

but when i say distance my self from my friends i mean like 99% of them, ha ha there is only one of my friends i believe i can hang around for the next year and i havent talked to him in like 3 years....lol, ill just have to wait and see what the judge says when im in court




here todays back workout, still lifting girly weights but ya gotta start somehwere

barbell rows
185x10 4 sets

dumbell rows
75x10 3 sets

t-bar rows
80x10 3 sets

chest supported dumbell rows
50x10 3 sets

hammer strength pulldowns
185x10 3 sets

hammer strength high rows
225x10

hammer strnegth low rows
205x10

barbell curls
70x10 3 sets

dumbell curls
35x8 3 sets

cable preacher curls
45xfailure 3 sets


done and done


phil 4:13 i can do all things through christ who strnegthens me....

KevinStarke
07-28-2007, 02:57 PM
Awesome volume, solid stuff man.

Coke
07-28-2007, 07:26 PM
Back in the groove and doing good imo, the amount of weights used mean nothing at this point big dude.

BigCorey75
07-29-2007, 12:04 PM
Back in the groove and doing good imo, the amount of weights used mean nothing at this point big dude.

ha ha yeah tell my ego that...lol


its a huge thing i have to check at the door and practice patience and take it slow

BigCorey75
08-04-2007, 03:04 PM
mkay did good today, moved more weight than the last workout

incline bench press
185x10
205x8
225x6 3 sets

bench press
225x8 4 sets

incline dumbell press
85x7 3 sets

dips
3xfailure

military press
135x7 3 sets

side laterals
30x12 3 sets

decline tricep extensions
85x10 3 sets

standing frech press
85x10

done and done

its slowly coming back, ill just have to make the most of the two days i have to lift

phil 4:13 i can do all things through christ who strengthens me...

KevinStarke
08-04-2007, 04:24 PM
More crazy volume, sick workout man strong inclines.

BigCorey75
08-04-2007, 04:45 PM
yeah, i kinda cut it back today, i got a lot stronger from last week to this week, hopefully it will keep going and sometime in the near future i can get back in the gym regularly

BigCorey75
08-05-2007, 05:05 PM
'nother pretty good day today, didnt have much time


barbell rows
225x8 4 sets

t-bar rows
135x8 3 sets

chest supported rows
60x10
75x8 3 sets

dumbell rows
100x10 3 sets

dumbell curls
45x8 3 sets

preacher curls
75x8 8 sets

done and done


phil 4:13 i can do all things through christ who strengthens me...

Coke
08-06-2007, 06:10 AM
Nice pushin & pullin, covered lots of ground during those upper body efforts...don't neglect the traps bro.

BigCorey75
08-06-2007, 10:45 AM
Nice pushin & pullin, covered lots of ground during those upper body efforts...don't neglect the traps bro.


yeah true, my traps get lots of stimulation from deadlifitng, but i dont like shrugs but i like hang cleans and they seem to work better. so once i fully get going ill be doing more hang cleans and variations of shurgs, like one arm at a time, plus the tons of deadlfiitgn i do while working out helps a lot, we'll have to wait and see....

but like i said im just geting back into all of this

BigCorey75
08-06-2007, 06:37 PM
whew, tough leg workout today, fraction of the weights and volume i used to use, but still tough nonethless

squats
275x5
315x5
315x5
315x5

Sumo Deadlifts
315x5
315x5
315x5
Tweaked my back a bit but not as bad as i have in the past, ill rest it but im buying a good powerlfiitng belt as soon as im done with this post and im never deadlifting without one again, i finaly figured out whats the difference when i wore a belt, never got hurt, each time without a belt and i approach heavy weights i tend to hurt it more, so no more beltless deadlift

V squat machine
225x10
275x8
275x8
i like this machine

hyper extensions
4x15

leg press
400x10
500x10
600x10

calf raises
300x15 4 sets

calf press
300x15 4 sets

done and done, rest my back this week, may try some light work on thursday but if too much stress it will all be single leg work


phil 4:13 i can do all things through christ who strengthens me...

Coke
08-07-2007, 05:58 AM
I got an Inzer belt a couple of months ago and luvin it...session not lookin bad at all man.

BigCorey75
08-07-2007, 07:19 AM
really? im hoping mine will be great cause including taxes and shipping the thing cost me like 80 bucks, they say it will last forever, ima give it a good run, but im only gonna use it on squats and deadlift, ill just have to see how it feels when i get it on.


yeah the session was good i had to find a way to work through it with my back hurting but i managed, super sore this morning prob take some medicine and get ready for my interview

BigCorey75
08-07-2007, 09:12 PM
im getting stronger everyday and me likey

Incline bench press
185x10
225x8
245x6
265x3

Bench Press
225x8
245x8
265x8
275x5

1 and 1/2 rep bench press
185x6
205x6
225x5

hammer strength decline press
225x8
315x8
365x8
405x5

decline cable flyes
100x12 3 sets

cable flyes
100x12 3 sets

dips
4xfailure

decline tricep extensions
75x10 3 sets

yep still getting stronger and stronger

phil 4:13 i can do all things through christ who strengthens me

Coke
08-08-2007, 06:10 AM
Strength is on the rebound all too well dude, lol...good sets throughout.

BigCorey75
08-08-2007, 05:27 PM
yeah it is man and im liking it dude, cant wait to hit the gym tonight and see how myback workout goes

BigCorey75
08-08-2007, 08:28 PM
good back workout tonight, i didnt do much free weight rowing to let my lower back heal up a bit but i still got some good upperback work

assited pullups
70x8
50x6
40x5 4 sets
the number is pounds of assistance

hammer strnegth pullovers
225x10
245x8 3 sets

nautilus pulldowns
225x10
275x8 3 sets

hammer strength reverse grip pulldowns
225x8 3 sets

hammer strength high rows
315x8 3 sets

hammer strength low rows
225x10
245x10
275x10

dumbell curls
35x10
40x8 3 sets

barbell curls
80x8
100x5 3 sets

preacher curls
70x7 6 sets

this time around these biceps will grow or fall off trying...lol


done and done


phil 4:13 i can do all things through christ who strengthens me...

Kong
08-09-2007, 01:30 AM
Strong lifts

Coke
08-09-2007, 05:49 AM
Especially fine effort since the back is healing up…nice workout bro.

KevinStarke
08-09-2007, 08:26 AM
More crazy crazy volume, good stuff man keep it up.

BigCorey75
08-09-2007, 06:01 PM
yeah thanx fellas, im a skip tonights leg workout to let my lower back heal up a bit more, it was killing me towards the end of work today, i took some medicine and it feels good now but ima take it easy and let it heal, stay tuned for tommrows chest workout

BigCorey75
08-10-2007, 09:21 PM
good workout today, couldnt go heavy but i was still able to get some work in


Bench Press
225x10 5 sets

incline bench press
205x8 4 sets

Hammer strength decline
315x10 4 sets

cable crossovers
60x15 5 sets

side laterals
40x10 5 sets

Decline tricep extensions
85x8 3 sets

overhead dumbell tricep extensions
80x8 3 sets

rope press downs
60xfailure 2 sets


done and done


phil 4:13 i can do all things through christ who strnegthens me...

BigCorey75
08-11-2007, 06:11 PM
good back day, didnt do any heavy barbell or dumbell rowing, still giving my lowerback some rest


t-bar rows
100x10
125x8 3 sets

wide grip lat pulldowns
180x10
200x8 3 sets

behind the head pulldowns
200x6 3 sets

close grip pulldowns
180x8 3 sets

hammer strength high rows
315x10
335x8
365x5

barbell curls
80x8
100x5 3 sets

hammer curls
40x8 3 sets

preacher curls
65x8 4 sets


done and done


phil 4:13 i can do all things through christ who strengthens me...

Coke
08-11-2007, 06:42 PM
Pumpin it up, got the blood flowing with that high volume session.

BigCorey75
08-11-2007, 10:20 PM
ah **** yeha man it felt great, i kept my rest to about a min, min 30 max, and it felt great man, pumped some blood in the muscles and they feel great

Kong
08-12-2007, 12:33 AM
Lookin good. What happened to your lower back?

BigCorey75
08-12-2007, 06:21 PM
i twesked it a bit while deadlifitng last monday, feels alot better today, i may try some light single leg leg work, maybe a few deadlifts but def nothing heavy for tommrows leg workouts

BigCorey75
08-13-2007, 09:23 PM
took it light and easy tonight for legs, back still sore but im trying to heal it up, held up good tonight even though i didnt put much stress on it


Good mornings
135x10 5 sets

olympic squats
135x8 6 sets

conventional deadlifts
135x6 5 sets

front squats
135x6 4 sets

hammer strength v squats
225x10 4 sets

hack squats
225x10 3 sets

seated calf raises
135x10 3 sets
155x10 3 sets

calf press
400x20 5 sets

standing calf raises
300x10 3 sets

done and done

still rehabbing back, may do another light workout on thrusday for legs, just taking it easy


phil 4:13 i can do all things through christ who strengthens me...

BigCorey75
08-14-2007, 10:12 PM
Excellten chest shoulder and tricep workout, i switched up my routine a bit and put all my heavy movements first and i liked it, it allowed me to use a lot of weight on all my heavy movements

bench press
225x5
245x5
275x5
300x5

seated military press
135x10
155x10
185x6
185x7

pin press
225x8
275x5
275x5

incline bench press
185x12
205x10
225x8
225x8

decline hammer strength bench
315x10 4 sets

side laterals
40x10 4 sets

cable laterals
30x10 3 sets

french press
85x10 4 sets

over head dumbell extensions
80x5
70x10 3 sets

cable flyes
50xfailure
60xfailure
70xfailure

rope pressdowns
100xfailure 2 sets


done and done

fel my upperbody strength coming back very well i just need my back to heal up so i can get my lower body in gear as well


phil 4:13 i can do all things through christ who strengthens me...

Coke
08-15-2007, 05:49 AM
Good job man, keeping the thing on track.

Stumprrp
08-15-2007, 08:28 AM
workouts are looking rediculous as usual man

BigCorey75
08-15-2007, 10:24 PM
eh im just trying to cath back up to you stump, just working it back in.


ok today i had an epiphany and im switching things back to the way they were when i was gaining muscle and not getting hurt. im moving deadlfits back to back day, and im going to my old form, which i now realize is my natural motion, doesnt look text book but it works and it saves my back and allows me to get very strong. i had to learn a lesson by making myself forget a lot of things i learned

good back workout tonight, kinda pressed for time so i was in a rush but got the entire thing in


Conventional deadlifts
135x10 6 sets

i just did these to find my groove, i even did them with my eyes close so i can feel the lift, felt good but ima do a few more sessions like this before i add weight SLOWLY....

t-bar rows
135x8 3 sets

wide grip lat pulldowns
180x8
200x8
220x7

behind the head pulldowns
180x8
200x6
200x6

close grip pulldowns
180x8 3 sets

hammer strength high rows
315x8 3 sets

hammer strength pulldowns
225x8
245x8
275x8

barbell curls
100x5 3 sets

dropset 65x10 50xfailure 4 sets

didnt do much rowing again because my back is still healing, did a lot of pulldowns in order to regain my strength to do pullups once again


done and done

phil 4:13 i can do all things throhg christ who strengthens me

Kong
08-16-2007, 12:38 AM
Some crazy volume there man. Good stuff.

Coke
08-16-2007, 06:13 AM
Great way to go about doing them deads lightly and with back day where they belong, doing fine.

BigCorey75
08-16-2007, 03:11 PM
Great way to go about doing them deads lightly and with back day where they belong, doing fine.

yeah man it tooks some time to really thinck back to the way i did things before i read so much and go so "smart" about weight lifting...lol

im doing no more than 8-10 sets of heavy deadlifting per week 4 sets per back session, conventional one back day, sumo the next back day, and possibly a few sets of rack pulls at the end of either workouts.


now im keeping RDL, SLDL, and Good mornings on leg days for hamstring work and keep them relatively light so it wont be to huge a straing on my lower back and more like active recovery.


im reordering my workouts now to where with each muscle group i have a heavy exercise, big bodyparts 2 -3 exercises for volume 5-6 sets of 8-12 reps, small bodyparts 1-2 volume sets, and one exercise to failure for a few sets with very light weight


i tried it with the bench workout and it worked out welli moved alot more weight in all the exercises than i expected, ima try it again tonight for legs, but ill still keep things light for my back

BigCorey75
08-16-2007, 08:54 PM
good leg workout today, still nothign to heavy because of my back but it felt good today but ima still take it easy


Good Mornings
135x10 5 sets

Front Squats
135x10 5 sets

RDL
135x10 5 sets

Olympic Squats
135x10 5 sets

leg press
500x10
600x10
700x10

hyper extensions
3x10

Hack squats
225x10 3 sets

Reverse Hack Squats
225x10 2 sets

calf press
300x25 6 sets


felt good today, need to find a way to begin working more leg curls in my routine somewhere, ill work it out


met a cool guy in the gym today, bodybuilder and got some good advice and i plan to put it to use once i get settled with my new job and back in shape


phil 4:13 i can do all things through christ who strengthens me...

Coke
08-17-2007, 05:56 AM
Nice and varied training for the legs dude.

BigCorey75
08-17-2007, 05:45 PM
i like adding variety man, keeps me interested, never get bored and keep progressing, my back feels good today, knees kinda sore...lol


ill but my belt together this week and may start using it next week, ill have to see how my back feels then


as for now off to the gym for tonights chest shoulder and tricep workout

BigCorey75
08-17-2007, 09:23 PM
Good workout tonight

incline bench press
225x10 4 sets

Decline bench press
225x10

dips
4x10

hammer strength bench press
225x10 4 sets

Side laterals
30x10
35x10
40x10

cable cross overs
50x21
60x21
60x21

decline tricep extensions
75x10
80x10
90x10

over head cable extensions
80x10 3 sets

rope pressdowns
60x21 2 sets

done and ****ing done, did a lot of reps today and it felt great had and still do have an awesome pump, hope this keeps up


phil 4:13 i can do all things through christ who strengthens me...

Kong
08-18-2007, 01:06 AM
Real strong. I agree on the deadlift thing, anything other than regular stance just doesnt seem right, plus, why ***** with it if it works for you

Coke
08-18-2007, 05:40 PM
Excellent job with those high reps on push day bro.

BigCorey75
08-19-2007, 12:07 PM
Real strong. I agree on the deadlift thing, anything other than regular stance just doesnt seem right, plus, why ***** with it if it works for you

yeah true, took some time to self reflect and go to a more natural approach and it tak3es time, its an ever ongoing experiment

BigCorey75
08-19-2007, 09:28 PM
Good back day today


Sumo Deadlifts 135x10 4 sets

Barbell rows 135x10 4 sets

Cable Rows 135x10 3 sets

Rope rows to the neck 75x10 3 sets

hammer strength rows 315x10 3 sets

hammer strength pulldowns 225x10 3 sets

hammer strength high rows 315x10 3 sets

barbell curls 100x5 4 sets

preacher curls 80x 8 4 sets

dumbell curls
30x12
35x10 3 sets

cable curls
50xfailure 2 sets


done and done

phil 4:13 i can do all things through christ who strengthens me....

BigCorey75
08-20-2007, 09:03 PM
yeah worked to late tonight, plus my back started aching in weird ways, so ima take todays leg workout off, and probably the rest of the week (im going out of town for work...lol) and next week, ill get back on it then labnor day ill try and get me a good scheduel routine and diet and give this one more shot since ill have more free time with my new job

Coke
08-22-2007, 05:26 AM
Giving the back a rest is the way to go...gonna be super for you when it clears up bro.

BigCorey75
08-25-2007, 12:41 AM
hey sorry i lied...lol

well i found a gym near where i was staying and i went there and got some good work done over the last 3 days

cant rememebr them set for ste because i forgot but lets say i got some good work in this week...lol

Kong
08-25-2007, 12:51 AM
Thats a brutal back session mate! Inhuman volume

BigCorey75
08-25-2007, 05:23 PM
ok ok i went and found where i wrote down my work from earlier this week so i can log it in


tuesday

bench press
225x8
245x5
275x5
300x5
315x4

behind the neck press
135x8
155x6 3 sets

close grip bench press
225x8
225x8
250x6
250x6

incline dumbell press
100x8 4 sets

hammer strength decline press
315x10 4 sets

hammer strength wide grip bench press
275x8 4 sets

dips
3x10

side laterals
30x10
35x10
40x8 2 sets

cable laterals
30x10 3 sets

incline tricep extensions
90x8 3 sets

over head dumbell extensions
80x10
90x10 3 sets

rope pressdowns
35xfailure

done and done


phil 4:13 i can do all things through christ who strnegthens me...

KevinStarke
08-25-2007, 05:25 PM
Damn man real strong pressing.

BigCorey75
08-25-2007, 05:26 PM
wednesday back and biceps

deadlifts
135x10 5 sets
Back felt good still taking it slow

pullups
4x5 (assisted 25 pounds)

chinups
4x5 (assisted 40 pounds)

barbell rows
135x10 4 sets

dumbell rows
100x10 3 sets

cable rows
180x8 3 sets

hammer strnegth rows
315x10 3 sets

barbell curls
100x6 4 sets

dumbell curls
35x10
40x8
40x8
40x8

hammer curls
35x8 3 sets

cable curls
35xfailure


done and done


phil 4:13 i can do all things through christ who strnegthens me...

BigCorey75
08-25-2007, 05:30 PM
thursday, legs pretty much made it a "light single leg day, im still feeling it three days later...lol


standing lunges
135x8 4 sets

good mornings
135x10 4 sets

reverse lunges
135x8 3 sets

one leg straight leg deadlifts
80x8 3 sets

step ups
80x8 3 sets

Hyperextensions
3x10

bulgarian squats
80x10 3 sets

leg curls
180x10
200x10
220x10

calf press
300x20 6 sets

seated calf raises
135x10 5 sets


done and done

man this was brutal and i enjoyed every second of it

BigCorey75
08-25-2007, 05:34 PM
Friday chest shoulders and triceps

dumbell bench press
100x10 4 sets

incline dumbell bench
90x10 3 sets

decline dumbell bench
90x10 3 sets

hammer strength incline bench
225x8 3 sets

hammer strength flat bench
225x10 3 sets

cable cross overs
35xfailure

dips 4xfailure

dumbell military press
55x8
60x8 4 sets

side laterals
40x8 4 sets

seated side laterals
30x10 3 sets

skull crushers
90x10 3 sets

over head rope extensions
100x10 3 sets

rope pressdowns
50xfailure


done and done


phil 4:13 i can do all things through christ who strnegthens me

BigCorey75
08-25-2007, 05:38 PM
today

sumo deadlifts
135x10 4 sets

pullups
5x5 assisted

chin ups
5x5 assited

hammer strength high rows
315x10
335x8
335x8

cable rows
135x10
165x10
195x10

hammer strength low rows
225x10
275x8
275x8

t-bar rows
100x10
135x8
135x8

barbell curls
100x6 4 sets

preacher curls
80x8
70x8 3 sets

dumbell curls
40x8
40x8
35x10

cable curls
35xfailure 2 sets


done and done


phil 4:13 i can do all things through christ who strnegthens me


hmm tommrow i do to the gym and do some recovery, and stretching and lowe rback rehab and get in the whirlpool

BigCorey75
08-25-2007, 05:38 PM
Damn man real strong pressing.


it comes natural man....lol

BigCorey75
08-26-2007, 10:46 AM
Thats a brutal back session mate! Inhuman volume

yeah you can ask a lot of people who know me on here im the embodiment of the anit-HIT style of training, im a huge believer in volume, but you have to condition yourself to handle that type of volume, and fortunately my brutal highscholls offseason workouts helped with that...lol

KevinStarke
08-26-2007, 10:47 AM
More high volume, strong workouts.. keep it up man.

BigCorey75
08-26-2007, 12:49 PM
trying to man, im going to the gym today for some good rehab work, few mins of cardio to warm the body up, 15-20 mins of foam rolling, 15-20 mins of stretching and 15 mins in the whirlpool and just relax, maybe even get a tan...lol

Coke
08-27-2007, 06:01 AM
Awesome updates man, you really doing the damn thing this week.

BigCorey75
08-27-2007, 04:42 PM
yeah man its been a great week dude


and im bout to go and crank it up for todays leg workout should be brutal and im getting to use my new belt for the first time since ive brought it

BigCorey75
08-27-2007, 09:10 PM
ok i did it again

i tried to kill myself on a leg day and it felt awesome

Good Mornings
135x10
155x10
185x10
205x10

Squats
225x8
275x5
315x5
335x5

The new belt is awesome had my back locked up and man i got some new found power out of the hole from using it, i could have went higher but i took it easy didnt want to get carried away..lol


RDL
155x10
185x10
205x10

V Squat machine
225x20
275x20
315x20

seated leg curls
160x10
190x10
190x10

hack squats
225x20
275x20
275x20

lying leg curls
110x10
110x10
110x10

leg press
400x20
500x20
600x20

calf press
600x20 5 sets

calf raises
300x25 5 sets

seated calf raises
135x10
145x10
160x10 3 sets

did about 20 mins of good deep strehcting, this workout was awesome and grueling from bening to end and it had me wobbly and feel very tired, i must like doing these things to myself


phil 4:13 i can do all things through christ who strengthens me..

Coke
08-28-2007, 05:29 AM
Good deal with that new belt, knew you'd like it...great leg session.

BigCorey75
08-28-2007, 06:42 PM
yeah man the new belt is awesome ima use it for deadlifts and squats mainly, it helps out a ton, 70 bucks well spent


good chest workout today

Decline Bench Press
225x8
245x8
275x5
300x5
315x3

push press
135x8
155x8
185x5
205x3

Medium Grip Rack Press
225x5
225x5
275x5
275x4

Incline Bench Press
225x10 3 sets

Bench press
225x10 3 sets

side laterals
35x10
40x10
40x10

seated side laterals
35x10 3 sets

cable laterals
30x10 3 sets

dips
3x12

over head tricep extensions
85x10 3 sets

rope pressdowns
60xfailure


done and done

felt good today and move some good weight, tried long sleevs shirt on today and i liekd it, it helped keep my body warm in a freezing gym, think im doing this for all upperbody days from now on

phil 4:13 i can do all things through christ who strengthens me

Coke
08-29-2007, 06:12 AM
Ace push day training, dude's about to take names, lol.

BigCorey75
08-30-2007, 08:11 PM
ha ha ha trying to do so man...lol


well i had to take two days off, cause of work, not to big a deal gives me a chance to rest, diet wasnt ace as far as content but i did well as far as quality so it shouldnt hurt me soo much, ill get back on it and try to have good days tommrow and saturday, and maybe even sunday if i feel like it

BigCorey75
08-31-2007, 11:50 PM
good back day tonight

deadlifts
225x8 4 sets

used my belt, felt good and kept abdominal pressure well, kept the weights low to keep it easy on my back but felt good tho

pullups
4x5 assitsted

chinups
4x5 assisted

Barbells rows
225x8 4 sets

Hammer strength high rows
315x8
335x8
365x8
365x8

cable rows
200x8
215x8
230x6

wide grip cable rows
200x8 3 sets

hammer strength rows
315x8
365x8
405x8
405x8

barbell curls
105x5 5 sets

preacher curls
70x8 5 sets

dumbell curls
40x8 4 sets

done and done


phil 4:!3 i can do all things through christ who strengthens me..