Fleep's Journal

[fleep]

After a lot of procrastination i'm starting this journal. I'm 19 years old and i started lifting in Fall/Winter 2005 at a whopping 6'2 140 lbs. Right now i'm 6'3 205-210 lbs at about 15% BF. I used to have a bodyweight goal, a lean 250 lbs., but now i just care about getting stronger and a little leaner, not really worrying about weight anymore.

Goals for April 2008:
Bench: 315
Squat: 315+
Deadlift: 495
Military: 225

My goals are a longshot but who knows.

I've messed around with a lot of splits in the past but i'm currently on a three day split:
Day 1: push
Day 2: pull
Day 3: lower
Day 4: off
Repeat

When i'm feeling fat(ter) i add some abs and hiit cardio at the end of the session. If i feel like i need an off day i take it and i continue wherever i left off the cycle.

4/5/07 Push

Dead presses from low position
205x4
210x4
215x1
215x1
220x failed

Military rack presses from low position
135x1
135x2
135x1
135x1
135x1 help

Weighted dips
50x3x4
50x1x3

Abs

My right forearm still hurts and i felt out of energy today probably because ive been eating low calories and doing cardio the past few days to burn off some bodyfat.

[Killa Kurt]

I'll be keeping a close eye on your journal. Dead presses eh? I think I'm going to stop doing them and go back to my old regimine for my bis/tris.

[Natetaco]

nice **** man, gl with your goals, i need to set some myself!

[Clifford Gillmore]

You and I are right around the same height weight, good luck with the goals! I'll try to pop in often :)

[fleep]

I'll be keeping a close eye on your journal. Dead presses eh? I think I'm going to stop doing them and go back to my old regimine for my bis/tris.

word i like them a lot. i set the rack so the bar is just a few inches off my chest. i feel like it really helps me for the lower part of my bench press motion u kno

[fleep]

nice **** man, gl with your goals, i need to set some myself!

ahhh thank u

[fleep]

You and I are right around the same height weight, good luck with the goals! I'll try to pop in often :)

thanks risk i took a look at your journal you are def a lot stronger than me tho thanks for stopping by

[fleep]

4/7/07 Pull

BB row
185x4x4

Pullups
BWx2x4
BWx3
BWx2

Standing t-bar rows
135x4
160x4
180x3
180x2

Reverse-grip curls
85x4
90x4
95x2x4

Lesson of the day: don't expect to put up big weight when you get shiftfaced the night before

[Killa Kurt]

4/7/07 Pull

BB row
185x4x4

Pullups
BWx2x4
BWx3
BWx2

T-bar row
135x4
160x4
180x3
180x2

Reverse-grip curls
85x4
90x4
95x2x4

Lesson of the day: don't expect to put up big weight when you get shiftfaced the night before

Damn bro, I thought you were gung-ho, why you gettin ****faced like that?:windup:

[fleep]

Damn bro, I thought you were gung-ho, why you gettin ****faced like that?:windup:

ahhh i kno man :bang: paid the price for it today tomorrow is squats and deads so im not tryin to drink tonight

[fleep]

4/8/07 Lower

ATG squats
205x4
215x4
225x2 failed on 3
225x1 failed on 2

Deadlifts
315x3
325x3
330x3
335x1.9 grip failed on lockout of 2nd rep

Lunges with DB's
40'sx8
50'sx8
55'sx2x8

Abs
Erg

I wish i didn't have chicken legs and i didn't look like a douchebag when i do squats. Tomorrow's an off day and then bench, military press, and dips on tuesday.

[Killa Kurt]

4/8/07 Lower

ATG squats
205x4
215x4
225x2 failed on 3
225x1 failed on 2

Deadlifts
315x3
325x3
330x3
335x1.9 grip failed on lockout of 2nd rep

Lunges with DB's
40'sx8
50'sx8
55'sx2x8

Abs
Erg

I wish i didn't have chicken legs and i didn't look like a douchebag when i do squats. Tomorrow's an off day and then bench, military press, and dips on tuesday.

Don't be scared to grab some chalk, Team Stocky carries some at all times. :smoke:

[fleep]

Don't be scared to grab some chalk, Team Stocky carries some at all times. :smoke:

sweet ill look into that i might have to order it because i dont think my gym has any but until then im just gonna suck it up does it help with callouses (spelling?) cuz my hands are all torn up

[TeamstockyScott]

sweet ill look into that i might have to order it because i dont think my gym has any but until then im just gonna suck it up does it help with callouses (spelling?) cuz my hands are all torn up

No, but it does help your grip by increasing friction between your hand and the bar. You have to just tough them out until your hands feel like leather. We got ours at Sports Authority. It's also called gymnastics chalk...it's all the same thing. Just look for Magnesium Carbonate.

[fleep]

No, but it does help your grip by increasing friction between your hand and the bar. You have to just tough them out until your hands feel like leather. We got ours at Sports Authority. It's also called gymnastics chalk...it's all the same thing. Just look for Magnesium Carbonate.

ah thanks man i appreciate the help ill stop by sports authority when i come home for summer

[fleep]

4/10/07 Push

Dead presses from low position
205x3
210x2
215x1
220x1

Military rack presses from low position
135x2
135x3
135x2
135x2

Dips
BWx12
BWx10
BWx2x6.9

Felt tired from the getgo today. I've been eating less lately trying to shed some fat so i guess trying to get stronger every session is too much to expect on low calories.

[TeamstockyScott]

Good improvements especially on military press. Eventually you're going to see a diminish in your gains if you keep on the low calorie diet. It's damn near impossible to make significant progress by trying to raise weight in the gym and lower it on the scales at the same time. It might work for newbie gains but after a few months you'll plateau hard...I know I did.

[Con]

strong workouts man.

you and I have basically the same goal: Look better and be stronger.

You might wanna try to include some HIIT rather than low cal/long cardio sessions. HIIT should help with strength and probably burn off fat better.

I honestly cant speak for how sound the plan is, but thats what im doing, and so far, nothing too horible.

Gl man! Ill be back.

[Killa Kurt]

4/10/07 Push

Dead presses from low position
205x3
210x2
215x1
220x1

Military rack presses from low position
135x2
135x3
135x2
135x2

Dips
BWx12
BWx10
BWx2x6.9

Felt tired from the getgo today. I've been eating less lately trying to shed some fat so i guess trying to get stronger every session is too much to expect on low calories.

Gotta keep that engine fueled....gonna be hard to see decent strength gains without taking in too many calories.

[fleep]

Good improvements especially on military press. Eventually you're going to see a diminish in your gains if you keep on the low calorie diet. It's damn near impossible to make significant progress by trying to raise weight in the gym and lower it on the scales at the same time. It might work for newbie gains but after a few months you'll plateau hard...I know I did.

thanks for the encouragement and advice man. im still trying to find the balance between eating enough to have energy but not getting too much fatter than i already am. part of me just wants to say **** it and eat and accept the fat gains because with the eating comes the strength. i change my mind like every other week so we'll see.

[fleep]

Gotta keep that engine fueled....gonna be hard to see decent strength gains without taking in too many calories.

word killa kurt i felt that today and it sucked

[fleep]

strong workouts man.

you and I have basically the same goal: Look better and be stronger.

You might wanna try to include some HIIT rather than low cal/long cardio sessions. HIIT should help with strength and probably burn off fat better.

I honestly cant speak for how sound the plan is, but thats what im doing, and so far, nothing too horible.

Gl man! Ill be back.

thanks for stopping by con. i just started hiit a few weeks ago and i like it a lot but as u can see i didnt have any gas in the tank today so i bailed on it. i like to get on the erg rowing machine and go all out for 30 sec. and then chill pace for 60 sec. and repeat 4-6 times.

[fleep]

4/11/07 Pull

BB rows
185x4x4

Pull-downs
195x4x4

Standing t-bar rows
135x4x6

BB curls
95x4x4

Took it easy today i want to have plenty of energy for tomorrows squats and deads (and gf is coming up to visit aha). Still have that pain in forearm when i do curls.

[HeavyBomber]

You've put on 65-70m lbs. in the last two years? Damn. How old are you anyways?
I like how you are not afraid to fail even on squats. You've got some pretty lofty goals but I think with your style of lifting you have a real shot at getting there by your target date. Keep it up man.

[fleep]

You've put on 65-70m lbs. in the last two years? Damn. How old are you anyways?
I like how you are not afraid to fail even on squats. You've got some pretty lofty goals but I think with your style of lifting you have a real shot at getting there by your target date. Keep it up man.

aha yea i was deathly skinny and really weak i started eating everything in sight and put on some BF but with it came the weight and a lil strength. i turned 19 in january. thanks for stoppin by check in in the future to make sure im not getting lazy.

[HeavyBomber]

What kind of a screen name is fleep anyway? Where did that come from? lol

[fleep]

What kind of a screen name is fleep anyway? Where did that come from? lol

my name is philippe and ever since i was little my friends have been calling me fleep thats literally how my name sounds when they say it and since then it's stuck aha

[HeavyBomber]

Cool :thumbup:

[fleep]

im sick, feel exhausted, and my workouts have been getting ****ty. after 5 weeks of lifting heavy consistently i think my body is telling me i need a few days or a week off. no lifting today and for the next few days. i also think i need to rethink my split because lifting heavy 6 times a week is prob not the best.

[Con]

Good idea to take a break. I have this class right now, and it went into overtrraining a bit, and you fit some of the characteristics.

Cant wait to see the lifts you are puttin up after a well deserved break!

[fleep]

i've been sick since friday mehhh i want to get back in the gym on wednesday hope i'll be recovered by then

[fleep]

4/18 Push

Bench
205x4
215x4 (little help on 4)
225x3 (little help on 3)

Military
135x4
140x4 (little help on 4)
140x4 (little help on 4)

Weighted Dips
60x3 (failed on 4)
60x3
60x3

Abs & Pushups supersetted

The week off could not have felt any longer so it was nice to get back into the gym. Today was an interesting workout, first time i've lifted while still coughing up phlegm and blowing my nose. The numbers are looking better than last week so i'm happy.

EDIT:

I thought about my split during my week off. Lifting 6 days a week is too much for me. I decided i'm going to lift 4 days a week and combine my back and leg day because of their similar nature on the exercises i do. I'm also going to take an off week after every 4 weeks of lifting and use it to do light lifting on weak spots, abs, and cardio.

[fleep]

4/19 Lower & Back w/ emphasis on back & biceps

ATG Squats
225x2 (failed on 3)
225x1 (failed on 2)
225x1

Rack pulls just above knee level
315x4
335x4
355x4

Lat Pulldowns
210x4
210x4
210x4

EZ Bar Bicep Curls
95x7
95x7
95x7

Abs

Overall good workout except for some weak ass squatting. Rack pulls felt VERY light so i'll def up the weight next time.

[Killa Kurt]

Okay fleep, keep grinding it out, we need some videos. Why not just move up in weight DURING the workout? That's what I do (and did today).

[fleep]

Okay fleep, keep grinding it out, we need some videos. Why not just move up in weight DURING the workout? That's what I do (and did today).

vids will come as soon as i get home for summer break because my gf brought my camera up but didn't bring the cable or battery charger so i just told her to hold onto it...my lifting partner has a camera though so i'll ask him and maybe i can get some up as soon as saturday (push day).

i'm trying to follow your example and just keep it to 3 working sets but if u think it's alright i'll throw in an extra set or two when something is really easy like those rack pulls today. what do u think?

[TeamstockyScott]

4/19 Lower & Back w/ emphasis on back & biceps

ATG Squats
225x2 (failed on 3)
225x1 (failed on 2)
225x1

Rack pulls just above knee level
315x4
335x4
355x4

Lat Pulldowns
210x4
210x4
210x4

EZ Bar Bicep Curls
95x7
95x7
95x7

Abs

Overall good workout except for some weak ass squatting. Rack pulls felt VERY light so i'll def up the weight next time.

Nice workout. Seems like you have pretty strong biceps compared to the rest of your lifts. Why abs at the end? Overrated and retired imo. You'll be getting enough work out of them from deadlifts, squats, standing presses, and even bench press.

[fleep]

Nice workout. Seems like you have pretty strong biceps compared to the rest of your lifts. Why abs at the end? Overrated and retired imo. You'll be getting enough work out of them from deadlifts, squats, standing presses, and even bench press.

strong biceps?! are you serious?! thanks a lot man, along with my chicken legs i consider my biceps the most underdeveloped part of my body so that makes me feel a little better. and for the abs, i dunno i never did abs until the past few weeks and i guess it's just for vanity purposes but i def agree, i've read a lot of articles that say the big lifts are the best core workouts.

[HeavyBomber]

Nice workout. Seems like you have pretty strong biceps compared to the rest of your lifts. Why abs at the end? Overrated and retired imo. You'll be getting enough work out of them from deadlifts, squats, standing presses, and even bench press.

Disagree. Direct abdominal work is important.

[HeavyBomber]

Rack pulls felt VERY light so i'll def up the weight next time.

There ya go!

[Killa Kurt]

Disagree. Direct abdominal work is important.

You get tons of core training from compound exercises.

[Killa Kurt]

4/8/07 Lower

ATG squats
205x4
215x4
225x2 failed on 3
225x1 failed on 2

Deadlifts
315x3
325x3
330x3
335x1.9 grip failed on lockout of 2nd rep

Lunges with DB's
40'sx8
50'sx8
55'sx2x8

Abs
Erg

I wish i didn't have chicken legs and i didn't look like a douchebag when i do squats. Tomorrow's an off day and then bench, military press, and dips on tuesday.

It's alright brother, legs are also my weak-spot, but I'm working hard on them and it's paying off, persistence is the key!

[fleep]

It's alright brother, legs are also my weak-spot, but I'm working hard on them and it's paying off, persistence is the key!

aha thank u for the encouragement but on the other hand its kinda cool that we both bench more than we squat

[fleep]

4/21 Push

Killa Kurt vids as you requested nothing impressive though

Bench
225x3 (http://www.youtube.com/watch?v=OF5nF1vCp6Y)
225x2
225x2
185x6

Military
135x3 (http://www.youtube.com/watch?v=9wOdMKKcNjg) (help on 4)
135x2
135x2
95x5 (help on 6)

Dips
BWx8
BWx8
BWx7
BWx6+1

Abs
Cardio

Not a top workout today. I didn't eat enough which explains lack of energy in the gym, especially on the military presses. I didn't even attempt weighted dips because i knew i didn't have any gas left in the tank.

On the 225 bench it was kinda shocking to see that my ROM was so little. I made sure that on the 185 the bar touched my chest every time. Military press video started a little too late so it looks like i only did 2 reps but it's still disappointing that i had so little energy for the other sets.

And oh yea...i need a haircut badly

[Killa Kurt]

4/21 Push

Killa Kurt vids as you requested nothing impressive though

Bench
225x3 (http://www.youtube.com/watch?v=OF5nF1vCp6Y)
225x2
225x2
185x6

Military
135x3 (http://www.youtube.com/watch?v=9wOdMKKcNjg) (help on 4)
135x2
135x2
95x5 (help on 6)

Dips
BWx8
BWx8
BWx7
BWx6+1

Abs
Cardio

Not a top workout today. I didn't eat enough which explains lack of energy in the gym, especially on the military presses. I didn't even attempt weighted dips because i knew i didn't have any gas left in the tank.

On the 225 bench it was kinda shocking to see that my ROM was so little. I made sure that on the 185 the bar touched my chest every time. Military press video started a little too late so it looks like i only did 2 reps but it's still disappointing that i had so little energy for the other sets.

And oh yea...i need a haircut badly

Fleep I'm glad to see that your dedicated and lifting heavy weights. Keep that camera rolling, I'm going to get mine going on other lifts also. Stick with heavy lifting, those numbers will start flying.

[fleep]

Fleep I'm glad to see that your dedicated and lifting heavy weights. Keep that camera rolling, I'm going to get mine going on other lifts also. Stick with heavy lifting, those numbers will start flying.

thanks man...check ur journal i have a question about warming up...i guess it's a really personal thing but i wanna make sure i'm warming up properly/sufficiently

[fleep]

ALSO, how is my grip on bench. i'm used to going A LOT wider but i've been forcing myself to go a little narrower each time to hit the triceps more. today my middle finger was on the line. most people seem to bench with their pinky inside the line. what do you think?

[Killa Kurt]

ALSO, how is my grip on bench. i'm used to going A LOT wider but i've been forcing myself to go a little narrower each time to hit the triceps more. today my middle finger was on the line. most people seem to bench with their pinky inside the line. what do you think?

I think this is a personal opinion question. Me personally I like gripping it so that my arms are at a 90 degree angle....some people like going wider because it shortens the ROM on the lift (theoretically you should be able to use more weight than a close grip) but you have to do what is comfortable for you. It's just like deadlifting, some people like conventional, some like sumo....or squatting, some people like to point their toes forward so your muscles give you a "bounce" effect, some like to point the toes out, after going to this competition I'm going to give sumo a try on deadlifts. Bring that bar all the way down to your chest right before it hits it at least, you could even let it rest on your chest (I'm going to start to because that is how the competitions are).

EDIT - Get those feet behind your knees when you put them on the floor.

[fleep]

I think this is a personal opinion question. Me personally I like gripping it so that my arms are at a 90 degree angle....some people like going wider because it shortens the ROM on the lift (theoretically you should be able to use more weight than a close grip) but you have to do what is comfortable for you. It's just like deadlifting, some people like conventional, some like sumo....or squatting, some people like to point their toes forward so your muscles give you a "bounce" effect, some like to point the toes out, after going to this competition I'm going to give sumo a try on deadlifts. Bring that bar all the way down to your chest right before it hits it at least, you could even let it rest on your chest (I'm going to start to because that is how the competitions are).

EDIT - Get those feet behind your knees when you put them on the floor.

thanks for all the help i'm still confused by the "arms at a 90 degree angle." is that when the weight is racked and you have your arms up just before unracking it and lifting OR is it when the bar is down on your chest at the bottom of the motion. also, is it 90 degrees with the floor or literally a 90 degree angle in your arm (elbow)?

[HeavyBomber]

Awesome videos! Keep 'em coming.

[fleep]

Awesome videos! Keep 'em coming.

thanks man it's a struggle one day i'll put up some heavy weight

[HeavyBomber]

No man, you're doing well, really well. You do need to let that bar come down to your chest on bench though. :thumbup:

[fleep]

No man, you're doing well, really well. You do need to let that bar come down to your chest on bench though. :thumbup:

yea tell me about it i was kinda shocked when i watched the video...what do you think about the grip? if you look a couple of posts up i talked to killa kurt about it.

[HeavyBomber]

yea tell me about it i was kinda shocked when i watched the video...what do you think about the grip? if you look a couple of posts up i talked to killa kurt about it.

I agree with him, whatever feels natural. Your grip looks fine to me.

[fleep]

I agree with him, whatever feels natural. Your grip looks fine to me.

oooooooooooooook sounds good

[fleep]

4/22 Lower & Back

No vids today my lifting partner bailed on me

Squats
225x4
225x3
225x3

Deadlifts
335x2
345x2
350xfailed inches off ground

BB Rows
135x12
145x8
145x8

DB Lunges
40'sx8 per leg x 3 sets

Abs
Cardio

Not a bad workout. I was surprised I put up 225 up so many times without falling on my ass like i usually do. Deadlifts were ok but i think my form wasn't all that great. BB Rows were way too light but i wasn't sure what weight to use to get in the 6-8 rep range.

[Killa Kurt]

4/22 Lower & Back

No vids today my lifting partner bailed on me

Squats
225x4
225x3
225x3

Deadlifts
335x2
345x2
350xfailed inches off ground

BB Rows
135x12
145x8
145x8

DB Lunges
40'sx8 per leg x 3 sets

Abs
Cardio

Not a bad workout. I was surprised I put up 225 up so many times without falling on my ass like i usually do. Deadlifts were ok but i think my form wasn't all that great. BB Rows were way too light but i wasn't sure what weight to use to get in the 6-8 rep range.

Your doing a lot of abs and cardio, you bodybuilding or powerbuilding?

I like to see the heavy lifting, be care of deadlifting heavy every week, I kind of plateaued because I was going heavy every single week, but I also think I'm using a lot more volume than you so it might work out good for you. I added a speed week or a DE deadlift day every other week and my numbers are back going up.

[TeamstockyScott]

4/22 Lower & Back

BB Rows
135x12

Cardio


According to this, you did cardio twice in one workout. Anything more than zero is a lot.

[Killa Kurt]

4/22 Lower & Back

No vids today my lifting partner bailed on me

Squats
225x4
225x3
225x3

Deadlifts
335x2
345x2
350xfailed inches off ground

BB Rows
135x12
145x8
145x8

DB Lunges
40'sx8 per leg x 3 sets

Abs
Cardio

Not a bad workout. I was surprised I put up 225 up so many times without falling on my ass like i usually do. Deadlifts were ok but i think my form wasn't all that great. BB Rows were way too light but i wasn't sure what weight to use to get in the 6-8 rep range.

I'm not saying to drop barbell rows, but I definately think laying T-bar rows will benefit you more. By the way, deadlifting are you doing conventional or sumo style?

[fleep]

Your doing a lot of abs and cardio, you bodybuilding or powerbuilding?

I like to see the heavy lifting, be care of deadlifting heavy every week, I kind of plateaued because I was going heavy every single week, but I also think I'm using a lot more volume than you so it might work out good for you. I added a speed week or a DE deadlift day every other week and my numbers are back going up.

i am POWERBUILDING SON! thanks for the tip i was thinking the exact same thing after my deadlifts...and about the cardio and abs...i dunno, you know the term "skinny fat person" that's definitely me...i have a skinny frame, not much muscle, and i'm not very cut...i put fat on really easily, especially when i eat a lot so that i can have energy in the gym...so that's my issue with abs and cardio

[fleep]

According to this, you did cardio twice in one workout. Anything more than zero is a lot.

aha well said i dunno man is 6-8 reps acceptable on stuff thats not one of the big 4 (bench, military, squats, deadlifts)? or is 6-8 only acceptable for isolation stuff like curls and calves?

[fleep]

I'm not saying to drop barbell rows, but I definately think laying T-bar rows will benefit you more. By the way, deadlifting are you doing conventional or sumo style?

unfortunately we don't have a laying t-bar row setup so that's why i do them standing (when i do them). i deadlift conventional and i've never tried sumo.

[Killa Kurt]

aha well said i dunno man is 6-8 reps acceptable on stuff thats not one of the big 4 (bench, military, squats, deadlifts)? or is 6-8 only acceptable for isolation stuff like curls and calves?

I could see 6-8 on curls, calves, isolation exercises, but why not do 6-8 on BB rows if you're going to do them rather than 12?

[fleep]

Critique my new routine:

Day 1: Chest & Shoulders
Day 2: Lower & Back
Day 3: Off
Day 4: Chest & Shoulders
Day 5: Lower & Back
Day 6 & 7: Off

I'll only do ME deadlift once a week. Until I can rep 225 on bench and squats for 4-6 reps with good form i'm gonna hold off ME work for those. Assistance exercises (dips, rows, pullups, close-grip bench, curls etc.) 6-8 reps or should i go 4-6 reps? Whatcha think?

[fleep]

I could see 6-8 on curls, calves, isolation exercises, but why not do 6-8 on BB rows if you're going to do them rather than 12?

ok sounds good and now i know what kinda weight to put on the bar to have it in that rep range...i honestly didn't think 135 would be so easy

[TeamstockyScott]

aha well said i dunno man is 6-8 reps acceptable on stuff thats not one of the big 4 (bench, military, squats, deadlifts)? or is 6-8 only acceptable for isolation stuff like curls and calves?

bb row is a mass builder. I was only messing with you because I saw 12 reps. I'd get tired in the middle of the set. :drooling: Personally, I'd rather do some kind of chest supported row to make sure I wasn't throwing momentum into it. I'm also trying to train my back on the same horizontal plane as bench so incline t-bar row works out well. If you can move up in weight without sacrificing form, then go ahead. Sometimes you need to watch yourself lift to really see what you're doing wrong.

[TeamstockyScott]

I think you should keep close-grip bench reps low. The goal is to get your CNS recruiting more muscle fibers to bring up your flat bench numbers, not for bigger triceps.

[fleep]

bb row is a mass builder. I was only messing with you because I saw 12 reps. I'd get tired in the middle of the set. :drooling: Personally, I'd rather do some kind of chest supported row to make sure I wasn't throwing momentum into it. I'm also trying to train my back on the same horizontal plane as bench so incline t-bar row works out well. If you can move up in weight without sacrificing form, then go ahead. Sometimes you need to watch yourself lift to really see what you're doing wrong.

i kno what u mean i hate high rep stuff and that's exactly it, i'm trying to work back on a horizontal plane and a vertical plane, kinda like the opposite of bench and military

[fleep]

I think you should keep close-grip bench reps low. The goal is to get your CNS recruiting more muscle fibers to bring up your flat bench numbers, not for bigger triceps.

alright so we can agree on 4-6 reps for assistance and for the big 4 exercises 2-4 reps depending on whether i'm going ME or DE?

[fleep]

and there are exceptions like calves or curls might be more?

[Killa Kurt]

Critique my new routine:

Day 1: Chest & Shoulders
Day 2: Lower & Back
Day 3: Off
Day 4: Chest & Shoulders
Day 5: Lower & Back
Day 6 & 7: Off

I'll only do ME deadlift once a week. Until I can rep 225 on bench and squats for 4-6 reps with good form i'm gonna hold off ME work for those. Assistance exercises (dips, rows, pullups, close-grip bench, curls etc.) 6-8 reps or should i go 4-6 reps? Whatcha think?

ME days are good towards building strength.

[TeamstockyScott]

and there are exceptions like calves or curls might be more?

I can honestly say I have never done a 1rm for calves or biceps lol. They're such small muscle groups that I don't see the point. I've been doing those standing calf raises for strength and the seated raises for size. It's pretty high reps for me (5-10) and I'm still increasing. Your calves will respond well to even higher reps than that because of their muscle fiber makeup.

[fleep]

killa kurt and stockyscott thanks for all your help i'll get my **** together and let you know how everything goes

Chest & Shoulders & Triceps
Bench 2-4 reps
Military press 2-4 reps
Weighted dips OR Close-grip bench 4-6 reps
Some form of curls 4-6 reps (putting them on this day because i don't want back day to run too long, is that ok?)

Lower & Back
Squats 2-4 reps
Deadlifts 2-4 reps OR 4-6 reps alternating so i don't kill my CNS
Some form of row OR pullup 4-6 reps
Some form of lunge 4-6 reps per leg

how's this look? i'm really tempted to **** this kind of split and go on the team stocky split. also, i used to train calves but never saw much of a difference. i think i'm stuck with lanky skinny legs/calves. is this a bad attitude? should i work them?

[Killa Kurt]

killa kurt and stockyscott thanks for all your help i'll get my **** together and let you know how everything goes

Chest & Shoulders & Triceps
Bench 2-4 reps
Military press 2-4 reps
Weighted dips OR Close-grip bench 4-6 reps
Some form of curls 4-6 reps (putting them on this day because i don't want back day to run too long, is that ok?)

Lower & Back
Squats 2-4 reps
Deadlifts 2-4 reps OR 4-6 reps alternating so i don't kill my CNS
Some form of row OR pullup 4-6 reps
Some form of lunge 4-6 reps per leg

how's this look? i'm really tempted to **** this kind of split and go on the team stocky split. also, i used to train calves but never saw much of a difference. i think i'm stuck with lanky skinny legs/calves. is this a bad attitude? should i work them?


Definately a bad attitude, work them harder than anything else.

[fleep]

4/23 Chest - First day of teamstocky influence other people's lives split

Bench - #'s are lower as expected because i made sure my form was strict
225x2 help on 3
225x2 help on 3
225x1 help on 2

Incline bench
185x1 fail on 2
175x2 help on 3
175x2 help on 3

Cable flies
75x6
80x5

Pec Deck
150x6
165x5.9

Solid workout. I realized today that all those months of benching wide grip and neglecting direct tricep work (except for dips) has led to me having weak triceps (i'm one of those people with a big core and relatively small arms) and therefore weak bench. So i'm benching with a narrower grip and going to work triceps real hard on arm day.

[Killa Kurt]

4/23 Chest - First day of teamstocky influence other people's lives split

Bench - #'s are lower as expected because i made sure my form was strict
225x2 help on 3
225x2 help on 3
225x1 help on 2

Incline bench
185x1 fail on 2
175x2 help on 3
175x2 help on 3

Cable flies
75x6
80x5

Pec Deck
150x6
165x5.9

Solid workout. I realized today that all those months of benching wide grip and neglecting direct tricep work (except for dips) has led to me having weak triceps (i'm one of those people with a big core and relatively small arms) and therefore weak bench. So i'm benching with a narrower grip and going to work triceps real hard on arm day.

Sounds like you have a plan now. :thumbup:

[TeamstockyScott]

4/23 Chest - First day of teamstocky influence other people's lives split

Bench - #'s are lower as expected because i made sure my form was strict

That's good. Form before pride.

[fleep]

4/24 20 month aniversary with my gf or teamstocky influence lives back day

Seated cable rows
150x6
150x5.9
150x5.9

Speed deadlifts - PLEASE critique my form/technique
225x6
235x6
245x6 (http://www.youtube.com/watch?v=wOavIkTRIdc)

Assisted pullups - i know regular pullups are too hard i'm weak
30x6
25x5
25x4+1

Standing t-bar rows
135x6
145x6
150x6

Solid workout today energy levels were high. No extraordinary weight lifted but good session nonetheless. Standing t-bar rows felt easy so i'll up the weight by a lot next time.

[Killa Kurt]

4/24 20 month aniversary with my gf or teamstocky influence lives back day

Seated cable rows
150x6
150x5.9
150x5.9

Speed deadlifts - PLEASE critique my form/technique
225x6
235x6
245x6 (http://www.youtube.com/watch?v=wOavIkTRIdc)

Assisted pullups - i know regular pullups are too hard i'm weak
30x6
25x5
25x4+1

Standing t-bar rows
135x6
145x6
150x6

Solid workout today energy levels were high. No extraordinary weight lifted but good session nonetheless. Standing t-bar rows felt easy so i'll up the weight by a lot next time.

I like the form, try to explode on those deadlift "speed" reps.

[fleep]

I like the form, try to explode on those deadlift "speed" reps.

ok i wasn't sure about that...film some for me on your next DE deadlift day

[TeamstockyScott]

4/24 20 month aniversary with my gf or teamstocky influence lives back day

Seated cable rows
150x6
150x5.9
150x5.9

Speed deadlifts - PLEASE critique my form/technique
225x6
235x6
245x6 (http://www.youtube.com/watch?v=wOavIkTRIdc)


Okay, 5.9 reps is back. As far as speed critique, you should always treat each rep as if it were a 1rm and explode with maximum effort.

[fleep]

Okay, 5.9 reps is back. As far as speed critique, you should always treat each rep as if it were a 1rm and explode with maximum effort.

yo stockyscott is 6 reps too high? kurt advised 6 reps so i'm not sure what you mean?

[TeamstockyScott]

yo stockyscott is 6 reps too high? kurt advised 6 reps so i'm not sure what you mean?

No, I was just commenting on your decimal rep. I thought it was funny.

[fleep]

No, I was just commenting on your decimal rep. I thought it was funny.

aha alright i mean it helps that way i don't deceive myself for the next time when i do them u kno? and the .9 means that i got the rep but i couldn't finish it with, in this case, the v-bar touching my chest. thanks for stoppin by keep inflencing lives man

[fleep]

4/26/07 Stuff - Felt like doing my own thing tonight but i would consider this a shoulders, triceps, biceps session

Bench - Pinkies on rings - i'm having trouble with this narrow(er) grip but i want to hit my triceps hard(er)
225x2
225x1
225x2

Military press
135x4 easy
140x3
140x4 easy

Chinups
BWx6
BWx4
BWx4

EZ-bar curls
95x8 easy
100x7
100x7

[Killa Kurt]

4/26/07 Stuff - Felt like doing my own thing tonight but i would consider this a shoulders, triceps, biceps session

Bench - Pinkies on rings - i'm having trouble with this narrow(er) grip but i want to hit my triceps hard(er)
225x2
225x1
225x2

Military press
135x4 easy
140x3
140x4 easy

Chinups
BWx6
BWx4
BWx4

EZ-bar curls
95x8 easy
100x7
100x7

Why bench and curls today, didn't you do chest monday, and doing arms tommorow?

[TeamstockyScott]

easy enough to get a 5th rep with 135? Or just felt powerful?

[fleep]

Why bench and curls today, didn't you do chest monday, and doing arms tommorow?

i dunno man this demon inside me was like you can't wait until monday to bench again and you must work biceps and another demon was like you must squat and work legs tomorrow...i'm really impatient man i gotta work out things more than once a week

[fleep]

easy enough to get a 5th rep with 135? Or just felt powerful?

i'm not sure what you mean but i guess it's time to up the weight so i'm back in the 2-3 rep range

[TeamstockyScott]

I meant did you go to failure or did you leave one in the tank?

[fleep]

I meant did you go to failure or did you leave one in the tank?

definitely not failure...what do you guys do if for an exercise with a given rep range (let's say 2-4 for military) on your first set you do 4 and you haven't hit failure? do you keep reppin it out until failure on 5 or 6 or do u leave gas in the tank at 4 and up the weight for the next few sets? in general, do you always work until failure (unless it's a DE day for deadlifts or something)?

[TeamstockyScott]

definitely not failure...what do you guys do if for an exercise with a given rep range (let's say 2-4 for military) on your first set you do 4 and you haven't hit failure? do you keep reppin it out until failure on 5 or 6 or do u leave gas in the tank at 4 and up the weight for the next few sets? in general, do you always work until failure (unless it's a DE day for deadlifts or something)?

Always to failure. If we get 4 reps or more then we up the weight for the next set on ME days. For deadlift, you can usually tell the last complete rep you'll get because it'll be a grind.

[fleep]

Always to failure. If we get 4 reps or more then we up the weight for the next set on ME days. For deadlift, you can usually tell the last complete rep you'll get because it'll be a grind.

ok i've always worked to failure in the past as well...good to know because i read a lot of bull**** that says not to work to failure

[fleep]

4/27/07 Legs

Squats
225x4
225x3
225x3

Leg curls
180x6
180x6
195x6

Leg extensions
240x6
255x6
255x6

Calf raises
135x20
135x20
135x18

Time to up the weight on squats. I hate machines, all machines, including leg machines. They are awkward and weird especially leg curl. I think i might drop the weight on leg extensions and use less momentum and go for slow and controlled motion...that's what she said. Or i think i'm gonna do front squats or lunges because those are mad good. My calves are really weak and the burn you get from calf raises is really painful. I hate working calves gahhh.

[TeamstockyScott]

ok i've always worked to failure in the past as well...good to know because i read a lot of bull**** that says not to work to failure

I've read that too, but you know what? How are you going to know and test your limits if you never come close?

[TeamstockyScott]

4/27/07 Legs

Squats
225x4
225x3
225x3

Leg curls
180x6
180x6
195x6

Leg extensions
240x6
255x6
255x6

Calf raises
135x20
135x20
135x18

Time to up the weight on squats. I hate machines, all machines, including leg machines. They are awkward and weird especially leg curl. I think i might drop the weight on leg extensions and use less momentum and go for slow and controlled motion...that's what she said. Or i think i'm gonna do front squats or lunges because those are mad good. My calves are really weak and the burn you get from calf raises is really painful. I hate working calves gahhh.

Leg extentions will put a lot of strain on your acl so I'd be careful with them. BB Lunges and front squats are definately a good idea. I prefer to do free weight exercises over any machine when I can.

[FANCYPANTS]

Leg extentions will put a lot of strain on your acl so I'd be careful with them. BB Lunges and front squats are definately a good idea. I prefer to do free weight exercises over any machine when I can.

Very true...i have a zipper down my knee to prove it. Protect that ACL/MCL, cuz you will wanna kill yourself if it ever snaps...(ah bad flashback:bang:)

[fleep]

Leg extentions will put a lot of strain on your acl so I'd be careful with them. BB Lunges and front squats are definately a good idea. I prefer to do free weight exercises over any machine when I can.

i feel you man and word to working to failure it's the truth

[fleep]

Very true...i have a zipper down my knee to prove it. Protect that ACL/MCL, cuz you will wanna kill yourself if it ever snaps...(ah bad flashback:bang:)

ah that, on top of my hatred for machines, makes me never want to use them again thanks for stopping by looks like we are the same height/weight so i'll be lookin at ur journal to see ur progress it's tough being tall and filling out this bigass frame

[fleep]

4/30

Bench
225x2
225x2
225x1 failed on 2 had a bad start on first rep which threw me off

Military
145x3
150x3
155x1 failed on 2

Dips
45x6
45x5
45x4

Where was the phantom hawk today...i think i should have rested this weekend instead of playing basketball on saturday and sunday

[TeamstockyScott]

4/30

Bench
225x2
225x2
225x1 failed on 2 had a bad start on first rep which threw me off

Military
145x3
150x3
155x1 failed on 2

Dips
45x6
45x5
45x4

Where was the phantom hawk today...i think i should have rested this weekend instead of playing basketball on saturday and sunday

I think I moved it in the wrong direction. Maybe you should get your own phantom hawk? :indian:

[fleep]

I think I moved it in the wrong direction. Maybe you should get your own phantom hawk? :indian:

aha nice little indian dude

[fleep]

5/1/07 Back

Pullups
BWx6
BWx5
BWx4

Deadlifts - PLEASE give me advice on form and tell me what muscles i need to strengthen (and exercises i should do) so that my butt doesn't go up before my upper body, it's kinda goofy looking and i'm afraid i'll get hurt
355x1 (http://www.youtube.com/watch?v=dspBpaNIGvg)
375x1 (http://www.youtube.com/watch?v=18h4xRpJvjg)
385x1 (http://www.youtube.com/watch?v=ClA-XnDadC0)

Standing t-bar rows
155x6
160x6
165x5

EZ-bar curls
95x8
105x7 the 7th rep was suspect
105x6 the 6th rep was suspect

Good workout, ankle is still bothering me a little. I will edit in videos when i get the camera cable.

[fleep]

Check out my lifting partner's journal: http://wannabebigforums.com/showthread.php?t=96352

he just started out a few months ago and has made huge progress since then. give him all the advice u can

[FANCYPANTS]

nice lifting man...all i can think of is more leg work to help your dead form, but im no expert on this:)

[HeavyBomber]

HELLYAH! dude.
Next time skip go straight from 355 to 385 or more.

Do me a favor and check out this link http://www.elitefts.com/documents/go_sumo.htm

[fleep]

HELLYAH! dude.
Next time skip go straight from 355 to 385 or more.

Do me a favor and check out this link http://www.elitefts.com/documents/go_sumo.htm

thanks HB that's a sweet article i'll give sumos a try some time

[fleep]

nice lifting man...all i can think of is more leg work to help your dead form, but im no expert on this:)

legs are my weakness for sure

[TeamstockyScott]

5/1/07 Back
Deadlifts - PLEASE give me advice on form and tell me what muscles i need to strengthen (and exercises i should do) so that my butt doesn't go up before my upper body, it's kinda goofy looking and i'm afraid i'll get hurt


I'm not sure. Strengthen everything to make sure. You can usually tell at your failure point on a 1rm.

Deadlift Diagnosis. Great Read. (http://www.t-nation.com/readTopic.do?id=586815)

[fleep]

5/3/07 Chest, Shoulders, Triceps

Bench
225x1 failed on 2
225x1 failed on 2
225x1 failed on 2
205x4

Military
155x1 a little help
145x2 failed on 3
145x2 failed on 3

Dips
45x6
45x4.9

Skullcrushers
75x8
75x8

Subpar session today didn't eat much so energy levels were low. On bench the first rep on 225 goes up pretty fast and i keep failing on 2. I think i'm gonna drop the weight to 215 and try to get 2-3 reps per set. The good thing is that i have my form down, bar touching chest, pinkies on rings, pulling shoulder blades together, breathing, and leg drive. I did worse in military press today so that kinda sucks. Dips felt a lot harder than usual so i kept them to 2 sets and decided to try some skullcrushers.

[fleep]

5/6/07

Bench
205x4
210x3
215x3

Standing military press - had to power clean it up
135x4
140x4
145x failed dunno why
140x4

Dips
45x6
45x5
45x5

Good to be home solid workout with team negao. Can't work legs until my heel/ankle gets better but i might do some leg extensions or leg curls because they don't really put any pressure on that part of my foot that hurts.

[Stumprrp]

hey man, cool journal and strong lifting

[fleep]

stump - thank you strong lifting to you as well aha

[Howard 9]

Nice bench day.

[FANCYPANTS]

ah dang..u beat me out on the MP's. I knew i shouldn't have gone for the hungover lift:drooling: lol. Good job man..keep up the good work!
how bad is your ankle?...take care of it homie...and get to those squats!

[fleep]

howard - thank u man

[TeamstockyScott]

5/6/07

Bench
205x4
210x3
215x3

Standing military press - had to power clean it up
135x4
140x4
145x failed dunno why
140x4

Dips
45x6
45x5
45x5

Good to be home solid workout with team negao. Can't work legs until my heel/ankle gets better but i might do some leg extensions or leg curls because they don't really put any pressure on that part of my foot that hurts.

Okay, team negao? :nod: What happened to your ankle?

[fleep]

Okay, team negao? :nod: What happened to your ankle?

ok so me and my boys copied you and made a "team" but that's good right it means you are influencing live aha...about the ankle, last weekend i played A LOT of basketball and i must have hurt it more than i thought because it has been hurting more and more since then dunno why...its painful to walk even

[Killa Kurt]

ok so me and my boys copied you and made a "team" but that's good right it means you are influencing live aha...about the ankle, last weekend i played A LOT of basketball and i must have hurt it more than i thought because it has been hurting more and more since then dunno why...its painful to walk even

God was punishing you for doing cardio and ****ing up your lifting results. :whip:

[fleep]

God was punishing you for doing cardio and ****ing up your lifting results. :whip:

aha could be but he's already punished me enough by making me weak tall and lanky

[TeamstockyScott]

aha could be but he's already punished me enough by making me weak tall and lanky

That's a blessing. It'll be even easier to get to 300lbs with such a tall frame.

[fleep]

5/7/07

Pullups
BWx6
BWx6
BWx5 last rep suspicious

Cleans (no press)
165x3
175x3
185xfail, fail, 1

Chinups
BWx6
BWx6
BWx4

Standing t-bar rows
165x6
170x6
175x6

Pretty good workout, cleans were really cool i'm gonna use those instead of DE deadlifts because i can only clean light weight so it shouldn't be too hard on my CNS. I couldn't get the first 2 reps on 185 so i took a 10 second break, got real mad and got it perfectly.

[TeamstockyScott]

ok so me and my boys copied you and made a "team" but that's good right it means you are influencing live aha

Yeah great sig. Where's Darsky at?

[TeamstockyScott]

5/7/07

Pullups
BWx6
BWx6
BWx5 last rep suspicious

Cleans (no press)
165x3
175x3
185xfail, fail, 1

Chinups
BWx6
BWx6
BWx4

Standing t-bar rows
165x6
170x6
175x6

Pretty good workout, cleans were really cool i'm gonna use those instead of DE deadlifts because i can only clean light weight so it shouldn't be too hard on my CNS. I couldn't get the first 2 reps on 185 so i took a 10 second break, got real mad and got it perfectly.

Good workout. Keep lifting heavy and you'll be able to be really mad at will. Keep lifting heavier after that and you'll stay mad forever. :mad:

[fleep]

Yeah great sig. Where's Darsky at?

Darsky is my lifting buddy at college and i'm back home now so i dunno...but also he just got hepatitis (the form that's not an STD) so for the past week he's been really tired and sick so i don't know if he's gonna be lifting for a while...

[fleep]

5/9/07 Push

Bench
215x3
215x3
215x3 help on 3 but i could have gotten it my spotter had no faith

Standing military press
145x3
150x3
150x2 the last rep here was so slow it took me legit 10 sec. to get up

Close-grip bench
175x6
185x6
185x6

Dips
45x6
45x4

I had this sort of rage in the gym today i got stares and it pumped me up even more. Close-grip bench was easy i underestimated myself so i'll up the weight next time. Solid workout today.

EDIT: My ankle/heel is hurting like a bitch right now.

[Howard 9]

Nice MP. I hate when spotters ****in help before I need it. Only touch it when I am goin down!

[fleep]

Nice MP. I hate when spotters ****in help before I need it. Only touch it when I am goin down!

thanks buddy and yes i agree with that, if the spotter touches it or if the bar doesn't touch my chest it's not a rep

[fleep]

5/11/07 Pull

Pullups

Chinups

Standing t-bar rows
170x6
180x6
180x6

Seated cable rows
#12x5.9
#12x5.9
#12x5.9

No energy in the gym today and i know why. Past few days work has been hectic and i've been missing meals. I have a busy day tomorrow too so i'll be back in the gym sunday.

[HeavyBomber]

Hey Fleep, just checking in on ya. Looking good. Skipping meals will wreck a workout I know.

[fleep]

HB - thanks for stopping by and when are you gonna start up your journal again?

[fleep]

5/12/07 Push

Bench
215x3
220x3
220x2

Standing military press
150x3
150x3
155x2

Close-grip bench
185x6
190x4
190x4

Dips - to failure
BWx13
BWx9
BWx8

[Howard 9]

Nice little improvement on bench there, do you do more of a wide or narrow dip?

[fleep]

Howard - i don't really know, i use the thing that is made to do leg raises for abs...thanks for stoppin by

[Killa Kurt]

What's up bro, you aren't slipping now that summer-time is here again are you?

[fleep]

What's up bro, you aren't slipping now that summer-time is here again are you?

Hey man thanks for the concern. My job has me working in the office 9-5 and then special events (parking cars) at night till 10-11 so it's been tough to get in the gym besides weekends. I'm gonna try my best to get consistent again (tell my boss that he's working me too much) and i'll be back up and running.

[Killa Kurt]

What's going on in here bro, no posts of workouts in quite some time?

[fleep]

5/21 Push

Bench
215x3
220x2
225x2 tiny help on 2nd rep
185x10 failed on 11

Standing military
155x3
155x2
155x1 failed on 2
115x10

Dips
45x6 easy
50x5
50x4
BWx10

Good workout. Energy levels felt high. Bench is stalling but there is improvement in military and dips.

[TeamstockyScott]

good workout. you forgot the rule; once you move up in weight you can't go back down for your next sets. You can go up though.

[Killa Kurt]

good workout. you forgot the rule; once you move up in weight you can't go back down for your next sets. You can go up though.

Thank you for giving him that memo.

[Howard 9]

Nice benching Fleep.

[fleep]

scott and kurt - thanks for the memo lol
howard - thanks buddy

[fleep]

5/22/07 Legs

Squats
180x3
180x2
185x2

Leg Press
450x6
500x4
500x4

Lunges
40'sx12 45'sx12 50'sx12

Some calf bull**** that i didn't write down

Good and bad things today. I lost of lot of strength on my squat since it's been a few weeks since i've lifted legs. Since my gym doesn't have a power rack i had to use the smith machine. At first i thought it would be horrible but i actually really like it a lot. It allows me to take a narrower stance and really hits my quads and i get ass to ground a lot more comfortably than with free weight squats. I didn't know how much the bar weighs so i just recorded the amount of weight i added. I'm guessing the bar doesn't weigh more than 25 lbs.

[Killa Kurt]

5/22/07 Legs

Squats
180x3
180x2
185x2

Leg Press
450x6
500x4
500x4

Lunges
40'sx12 45'sx12 50'sx12

Some calf bull**** that i didn't write down

Good and bad things today. I lost of lot of strength on my squat since it's been a few weeks since i've lifted legs. Since my gym doesn't have a power rack i had to use the smith machine. At first i thought it would be horrible but i actually really like it a lot. It allows me to take a narrower stance and really hits my quads and i get ass to ground a lot more comfortably than with free weight squats. I didn't know how much the bar weighs so i just recorded the amount of weight i added. I'm guessing the bar doesn't weigh more than 25 lbs.

Smith Machine squatting? :shoot: :shoot: :shoot: :shoot:

[fleep]

Smith Machine squatting? :shoot: :shoot: :shoot: :shoot:

aha what does that mean?

[Howard 9]

A lot of people hate on smith machine, but to me if it works for you than go ahead. I think too many people don't figure out what works for THEM. Everyone is different.

[Killa Kurt]

A lot of people hate on smith machine, but to me if it works for you than go ahead. I think too many people don't figure out what works for THEM. Everyone is different.

Very true, but from what I understand and what he has told me, he is trying to improve his "Big 3" and you don't squat on a smith machine in the big 3, that's the only reason I said that....

[fleep]

biomechanics? i have long legs and a short torso and i'm 6'3 which explains why i can't free weight squat with a regular (narrow) stance...the smith machine lets me do that so that's cool

[dblockspky]

biomechanics? i have long legs and a short torso and i'm 6'3 which explains why i can't free weight squat with a regular (narrow) stance...the smith machine lets me do that so that's cool

If you can't do them narrow widen your legs out some. Having your toes pointed out at an angle some helps as well. I don't hate on the smith in general because like howard said different things work for different people, but from personal experience with both I don't think the Smith can really develop you as much as free weights. Good work either way though.

[fleep]

Random stuff: Whenever i do squats i do ATG even though i don't write it out explicitly. I say this because i found out today that some people do squats not ATG (like going down half way and using more weight) so i wanted to clarify that. Also, 1rm calculators aren't always accurate. If I can bench 185 10 times (after doing my working sets) the calculator says i should be able to do 225 3 times (or maybe 4) and that is not the case yet...

[fleep]

and on the squats - i freeweight squat when i can because 1 its better for you and 2 i hate machines and anything close to a machine...but regardless, the smith machine was nice because it let me use a narrow/regular stance...if i try using that stance with barbell squats, my torso bends forward (bad) to compensate or i fall on my ass...i asked a sports rehab doctor who specializes in lower body and he said it's a question of biomechanics and flexibility of hips, ankles, joints, etc. he also showed me this one thing; he elevated my heels on this wedge thing (and told me i can just put 2 plates on the ground at the gym and stand with my heels on those if i dont have a wedge) and then told me to squat with a narrow stance and i was able to do it without bending forward or falling on my ass :nod:

[Howard 9]

Very true, but from what I understand and what he has told me, he is trying to improve his "Big 3" and you don't squat on a smith machine in the big 3, that's the only reason I said that....

Oh yeah I agree with you man, I think free weights are obviously better, but I was just using the smith machine as an example of people doing what works for them. I was more responding to him seeming a little doubtful of using it and then sayin he liked it.

[fleep]

5/25 Push

Bench
225x2
225x2
225x1

Standing military
155x1
135x6
135x6

Close-grip bench
185x6
185x6

Dips
BWx12
BWx10

Today started off as a ME day but after the first set of military i decided to make it DE because i had no gas in the tank. Makes sense i worked from 9am to midnight yesterday and from 9am to 6pm today so i was feelin tired from that already...Pain in sternum is still there when i do dips

[HeavyBomber]

Today started off as a ME day but after the first set of military i decided to make it DE because i had no gas in the tank.

I've done that before. You're journal is looking good man. You gaining weight, getting bigger, what's the synopsis?

[Howard 9]

Damn man thats some wierd hours? What is your job?

[dblockspky]

Damn man thats some wierd hours? What is your job?

x2. I've worked some crazy hours in a day but not a 9a-12a and definitely not all at the same job. Good numbers though.

[Killa Kurt]

Fleep your #'s should be skyrocketing up, are you getting enough calories in the day? NOTE: This is not negative, I just think your numbers should be going up faster than they are since you are lifting heavy, I'm just suggesting maybe your diet isn't what it needs to be, this work/rest factor may also be ****ing you up.

[fleep]

to answer all of your questions - i'm working in the office of my valet parking company during the day doing intern bitch work for them and 3-4 nights a week i'm working as a valet parking cars at events that last until midnight usually...work tires me out and on top of that i don't think i'm eating as much as i would like to...i dropped from like 215ish to around 200 so that sucks...thanks for stoppin by everyone

[TeamstockyScott]

I think you need to start sneaking in meals at work.

[Killa Kurt]

to answer all of your questions - i'm working in the office of my valet parking company during the day doing intern bitch work for them and 3-4 nights a week i'm working as a valet parking cars at events that last until midnight usually...work tires me out and on top of that i don't think i'm eating as much as i would like to...i dropped from like 215ish to around 200 so that sucks...thanks for stoppin by everyone

Double your calories then.

[fleep]

5/26 Pull

Pullups
BWx6 x3

Deadlifts
135x12
225x1
315x1
365xfailed not even off the ground wtf?
335x2 failed on 3 at knees

Chinups
BWx6
10x4 x2

Seated cable row
#13x4

Something is up. No energy in the gym today even though i got a lot of rest and more food than in the past week. My body is telling me it needs a break or more rest or more food.

[fleep]

5/28 Push

Bench
225x2 almost had 3 it was inches off
225x1 almost had 2

Standing military press (push press cuz i use a little leg drive)
155x3
160x2
160x2

Cable lateral raises - these are trash not doing them again
#2x8
#3x5 + #2x3
#2x8

Tricep cable pushdowns - as recommended by killa kurt these are solid
#10x10
#11x9
#12x6

Summary: Today and the rest of the week are going to be DE unless I feel like doing something in the 2-4 rep range. The last time i took a week off was 6 weeks ago so maybe that's a sign that my body needs a break but i don't want to stop lifting so i'll take it easy. I did some less compound exercises today to give my body a break and i did them in the higher rep range to take stress off the CNS.

[LibertyDante]

Keep up the good work man.... you energy will be back in no time.

[fleep]

thanks buddy

[fleep]

5/29 Legs

ATG Squats Smith Machine
180x2
180x2
185x2

Stiff Leg Deadlifts on Platform (one of those plastic steps women use for aerobics to get full range of motion; i conventional deadlifted the weight up to get started)
185x6
205x6
225x6

Split Squats (like a lunge but one leg is back on a bench)
35x8 per leg
45x8 per leg
55x8 per leg

Calf Raises Smith Machine
180x12
230x10
270x7

Definitely should have taken this week off but i'm gonna keep goin.

[dblockspky]

How do you feel those split squats work for you? And do you do them with a barbell or dumbells.

[fleep]

it was the first time i tried them, i liked them a lot and they kill ur legs

[fleep]

5/31

Bench
185x8
195x8
195x6

Incline bench
155x8
155x8
160x6

Cable flies
#5x8 #5x7 #5x7

Cable pushdowns
#12x9 #12x6 #12x6

Took it easy today and my body thanks me for it. Got a long way to go...persistence...

[dblockspky]

Nice repping out man. You don't have to go balls to the wall every workout.

[fleep]

Update: Worked out a new split with killa kurt it's gonna be something like this:

Day 1: Shoulders (& Biceps, Triceps maybe)
Day 2: Legs
Day 3: Off
Day 4: Chest (& Triceps maybe)
Day 5: Back (& Biceps maybe)
Days 6&7: Off

Each day is based on one of the big 4 (Military, Squat, Bench, Deadlift) and their variations. I'm gonna do two ME days a week (prob 2-4 rep range or maybe heavy singles) and two DE days (6-8 rep range) to keep the CNS fresh. I'm still deciding whether i work biceps and triceps on shoulder day or if i work them separately on chest and back days. Prob doesn't matter. I might not even work them at all because i really need to focus on compounds right now.

[fleep]

Nice repping out man. You don't have to go balls to the wall every workout.

thanks buddy and i definitely agree...the body needs to rest...working ME every session is a disaster

[Howard 9]

Nice split, I think I would do bi's and tri's on day 1, they have plenty of time to recover for your day 4 and 5 workouts.

[TeamstockyScott]

ATG Squats Smith Machine


:mad: Smith machines were made so people don't occupy the free weights.

[fleep]

:mad: Smith machines were made so people don't occupy the free weights.

aha im working with what i got scott...until i get back to school in the fall i wont have any power racks...sry

[TeamstockyScott]

http://www.youtube.com/watch?v=1m6vcyQqx_Q

[fleep]

http://www.youtube.com/watch?v=1m6vcyQqx_Q

uhhh...im not sure if i should be laughing or wincing in pain...aha

[Killa Kurt]

ROFL @ that youtube video.

[fleep]

6/2 DE Back

Pullups
BWx6 BWx6 BWx5

Deadlifts on platform
225x8 225x8 225x8

Bentover BB rows
135x8 145x8 155x8

Shrugs
135x12 185x12 225x12

Standing t-bar rows
135x8 160x8 180x7

Good DE day today. The platform deadlifts are gonna help me with the lower part of my deadlift which is my sticking point usually. Shrugs feel awkward and i don't think i'm doing them right. Any of you guys have articles or websites on how to do them?

[Howard 9]

DL on a platform sound like a cool idea, too bad our gym does not have one. Anyways good looking workout man. For Shrugs just don't roll your shoulders and defintely hold it up for 2 seconds. Don't do them fast.

[fleep]

thanks howard, the "platform" i use is a plastic step that women use for aerobics

[fleep]

6/4/07 DE Shoulders & Arms

Standing military press - clean it up
135x8 135x6 135x6

Chinups
BWx8 BWx6 BWx4

Dips - very easy but still slight pain in sternum dunno why
BWx8 BWx8 BWx8

Cable bicep curls
#10x8 #11x7 #11x7

Cable tricep pushdowns - triceps tire out really easily
#12x8 #12.5x8 #12.5x5

I can't decide whether or not i should add another shoulder exercise but i figure shoulders get worked with almost everything you do (presses, pulls, etc.) so military press is enough. Suggestions?

[Killa Kurt]

6/2 DE Back

Pullups
BWx6 BWx6 BWx5

Deadlifts on platform
225x8 225x8 225x8

Bentover BB rows
135x8 145x8 155x8

Shrugs
135x12 185x12 225x12

Standing t-bar rows
135x8 160x8 180x7

Good DE day today. The platform deadlifts are gonna help me with the lower part of my deadlift which is my sticking point usually. Shrugs feel awkward and i don't think i'm doing them right. Any of you guys have articles or websites on how to do them?

I did pull throughs this week. I set the pins at a "sticking point" put the barbell under there, and I just pulled my ****ing assoff. I think it's going to help my deadlift a lot, you should try them. I pull hard as hell for like 10 seconds, take 10 seconds off, repeat, 3 times.

[Killa Kurt]

Clean and Presses btw please? If anything else to shoulders. :nod:

[Howard 9]

thanks howard, the "platform" i use is a plastic step that women use for aerobics

Oh really? My gym actually has some of those, I just never knew if they could hold that much, I never really trusted them.

I don't work my front delts at all. Like you said they get a ton of indirect work.

[fleep]

6/5/07 DE Legs

Front squats - clean it up - heels raised on 45 lb. plates
135x4 135x5 135x6

Straight leg deadlifts - on platform
135x8 185x8 225x8

DB "breathing" lunges - stepping off of platform
40'sx16 40'sx16

Calf raises - on platform - smith machine
270x20 270x20 270x20

Front squats are awesome. 135 was not heavy but just awkward for balance. Raising my heels is the only way i can squat with a normal stance and keep my upper body upright. It also takes a lot of stress off my hips and really hits the quads hard so i'm probably gonna implement that with regular back squats too. DB lunges winded me pretty bad so i only did 2 sets. My calves are puny but i can't keep neglecting them so i'm gonna be disciplined about doing calf raises every leg workout at the very least.

[dblockspky]

Great workout man. When you front squat do you let it rest on your shoulders in the clean position? I've trying to work on catching and resting it on my shoulder but my wrist doesn't seem flexible enough. And I definitely feel you on the lunges, I can barely breath after DB lunges sometimes.

[fleep]

Great workout man. When you front squat do you let it rest on your shoulders in the clean position? I've trying to work on catching and resting it on my shoulder but my wrist doesn't seem flexible enough. And I definitely feel you on the lunges, I can barely breath after DB lunges sometimes.

I know exactly what you mean but i don't really know the answer because today was my first time ever doing front squats. Ideally, i would do them in a power rack so that i wouldn't have to clean up the bar because its kinda awkward (and strains the wrists) to do them in the clean position like i did them today but i have no other choice because this gym has no power rack. Killa kurt was telling me that he has the bar rest on his shoulders/collar bone and he brings is elbows up and crosses his arms. I've seen people doing that before but, again, i dunno how to do that from the clean position. I think u need to start with the weight racked.

[dblockspky]

Thanks man. Yea I attempted the arms folded under the bar thing and it felt kind of weird so I figured I'd try to do clean grip with it but I can't do that either. Guess I gotta pick one a and get used to it.

[Killa Kurt]

Thanks man. Yea I attempted the arms folded under the bar thing and it felt kind of weird so I figured I'd try to do clean grip with it but I can't do that either. Guess I gotta pick one a and get used to it.

Takes a couple of sessions to get used to the weight resting on your shoulders (will be sore with small bruises there first couple times) but after a few sessions you get used to it.

[fleep]

6/7/07 ME Bench

Bench
225x1
235x1
240x0 so close just had a few inches to lock out at top will get it next time
185x10

Incline
185x1
195x0
195x1 went up real fast
200x0 failed about half way

DB Decline
50'sx8 60'sx8 70'sx8

Cable flies
#6x8 #6x6 + #4x6

Good session. I wanted to do floor presses but my setup was too ghetto, i basically had the bar laying on top of two of those foldable benches that people use for incline db press and it just was too awkward plus the room was tiny and filled with people. I'll figure something out.

[fleep]

6/8/07 ME Deadlift

Deadlifts
135x12 185x1 225x1 275x1 315x1 365x1 385x0

Pull-throughs (put 405 on bar and pull as hard as you can for 10 sec.)
10 sec. x 3

Pullups
BWx6 BWx6 BWx6

Shrugs
225x20 235x18 235x18

Standing t-bar rows
190x8 190x7

Nothing impressive but good workout nonetheless. Pullthroughs are gonna help a lot i think.

[dblockspky]

Good workout man. Hopefully you get that 385 next attempt. And maybe it should be self evident but would you care to elaborate on what pull throughs are:confused: I remember somebody else saying they did them but what they were doing is completely different from what you described.

And thanks Killakurt

[fleep]

i've heard many different exercises called pull throughs but the ones i do are what killa kurt told me to do...put a **** load of weight on the bar (that u can't deadlift) and pull as hard as u can for 10 seconds and do it for 3 sets or however many u want. u can also use a power rack. put the barbell under the side bars and pull up as hard as u can for 10 seconds. these kill u but i think they will help a lot especially for getting the deadlift off the ground, which is my sticking point.

[Killa Kurt]

i've heard many different exercises called pull throughs but the ones i do are what killa kurt told me to do...put a **** load of weight on the bar (that u can't deadlift) and pull as hard as u can for 10 seconds and do it for 3 sets or however many u want. u can also use a power rack. put the barbell under the side bars and pull up as hard as u can for 10 seconds. these kill u but i think they will help a lot especially for getting the deadlift off the ground, which is my sticking point.


I was talking about pulling through the pins.

[fleep]

On a side note, i made $140 in tip at valet parking tonight. CHYEAAA

[Howard 9]

Nice deads man, and that tip is awesome for one night.

[fleep]

thanks buddy

[TeamstockyScott]

6/8/07 ME Deadlift

Deadlifts
135x12 185x1 225x1 275x1 315x1 365x1 385x0

Pull-throughs (put 405 on bar and pull as hard as you can for 10 sec.)
10 sec. x 3

Pullups
BWx6 BWx6 BWx6

Shrugs
225x20 235x18 235x18

Standing t-bar rows
190x8 190x7

Nothing impressive but good workout nonetheless. Pullthroughs are gonna help a lot i think.

Looks like a good workout. Is that 365 a new max on deadlift?

[fleep]

Looks like a good workout. Is that 365 a new max on deadlift?

no i pulled 385 at school but my form was really ****ty so i guess u could say 365 is a max with proper form

[fleep]

6/11/07 DE Military press

Standing military press
135x8 135x7 135x6

Chinups
10x6 15x5

Closegrip bench
185x6 185x6

Felt like **** today got the workout in anyway. Made today DE instead of ME and decreased the volume. Need to get on top of rest and recovery it's just as important as stuff you do in the gym.

[Killa Kurt]

Why no rest?

[fleep]

6/12/07 Legs

Smith machine squat - heels raised on 45 lb. plates
Bar + 180 x 1, Bar + 185 x 1, Bar + 190 x 1

"Squat-throughs" - bottom of squat
3x10 sec.

Straight-leg deadlifts
185x8 225x8

Front squats - clean it up - heels raised on 45 lb. plates
135x6 135x6

Calf raises - smith machine feet up on platform
270x20 280x20 290x20

I'm not doing smith machine squats anymore they suck. Finally figured out how to rest bar on shoulders (and cross arms) when doing front squats after cleaning it up. Straight-leg deadlifts hit my hamstrings at low weights but when i up the weight it feels like my lower back is doing all the work.

[Howard 9]

Nice leg work. In general yeah smith machine squats do suck, and I know I told you before to do them if they worked for YOU, but if they dont then yeah drop them. On front squats I like to just rest them in that crease in the delts and then kinda on my collar bone and lean back a little.

[fleep]

6/14/07 Bench

Bench - pinkies on rings
185x8
195x8
205x6 help

Cable flies
#6x8
#6.5x7
#6.5x7

Incline bench - pinkies on rings
165x7 help
165x6 help

Core work

Plenty of energy today, my rest and eating were flawless yesterday and today...i noticed that my sticking point on bench is my lockout so when i get back to my gym at school i'll do some rack presses from the high position...i'll hit the triceps hard too

[fleep]

6/15/07 Deadlifts

Deadlifts
225x8
275x8
315x8 PR for reps i think

Pullups
BWx8
BWx7
BWx5.9 missed lockout

Shrugs
225x20
240x20
240x20

Seated cable rows
#13x8
#13x8
#14x8 weird i had like a second wind of energy at this point

Lifted on a full stomach today but numbers were strong regardless. Real good workout. Gonna try to get rest and recovery on lock this weekend.

[Coke]

Nice consecutive efforts - hit the chest, back & traps up pretty good.

[dblockspky]

nice workouts and congrats on the reps PR. do you not like to eat on a full stomach? I feel like i'll have a ****ty workout if I didn't just eat before I left, I guess i'm weird

[fleep]

cocoa - thanks!
dblockspky - i am the same way, i have to eat before lifting too but today i literally lifted right after eating, usually i wait about an hour.

[fleep]

6/19/07 Arms

Clean & Press
165x1
170x1
175x1 PR

Chinups
15x6
15x5
15x4

Closegrip bench
185x8
185x6 Triceps were fried here

DB curls (per arm)
40x8
40x7

Dips
BWx15
BWx14

Good workout today, plenty of energy. My lifting partner thought he was videotaping the 175 clean & press but he pushed the wrong button, sorry guys we'll have to wait till next time. I didn't really have the motivation to go for 180, i just wanted to move on with the workout. I didn't realize how much closegrip bench hit shoulders so that made it tough after doing overhead presses. Sternum still felt tender on dips so i took it easy.

[dblockspky]

strong workout bro. Don't worry about the vid I believe it :thumbup: just make sure he presses the right button when you go for 185.

[TeamstockyScott]

Clean & Press
175x1 PR

Good workout today, plenty of energy.

That's what I like to see. Good job.


I didn't really have the motivation to go for 180, i just wanted to move on with the workout.

This upsets me.

[Killa Kurt]

This upsets me.


:withstupi

[fleep]

aha dblock, scott, and kurt thanks for stoppin by

[Coke]

Workout is looking nice Fleep.

[fleep]

thanks coke eventually some real big weights will be lifted but until then persistence rest and food

[Howard 9]

Nice CGBP and chins man, nice progression lately.

[fleep]

6/19/07 Legs

Front squats - heels raised - clean it up
135x8
135x7
135x7

Leg curls
140x8
140x8
140x8

DB Split squats
55x8 (per leg)
55x8

Calf raises
300x20
305x20

Ok workout. Form was starting to get bad on last reps of front squats. Can't wait to get back to my gym at school so i can do some back squats in a squat rack!

[Coke]

Good leg day, regular squats should really be ace this fall - specialize on them front squats in the meantime.

[fleep]

howard and coke - thank u both, writing these entries and getting other people's feedback helps a lot for the motivation

[North]

Every workout is looking dead on. Speaking of, nice deadlifts.

[fleep]

north - thanks for stoppin by and i guess the key to strong workouts is rest recovery and FOOD aha

[dblockspky]

great work man. when you say split squats, do you mean like single leg squats or split squats as in squatting to a side.

[fleep]

dblock - split squats (for me) are like DB lunges but one leg at a time, i have one leg back resting on a bench and i crank out 8 reps on the leg that is forward, then i switch legs and crank out 8 more

[dblockspky]

oh ok.. yea I know a lot of people tht refer to those as single leg squats. oh well.

[Howard 9]

Thats a good idea of raising heels on front squats, I have never thought of that. I might have to try that out. Good workout though man.

[fleep]

i raise my heels because otherwise i cant squat ATG without my upper body bending forward, i dunno it's just the way my body is built, i have long legs and a short torso...otherwise, i have to take a REALLY wide stance which puts a lot of strain on my hips and doesn't really hit my quads that well

[fleep]

6/21/07 Bench

Bench
225x1
240x1 PR
245x0 (http://youtube.com/watch?v=Fv7tSwL1730)

Decline
205x8 PR
205x8
205x7

Incline DB press
65x8
70x5

Cable flies
42.5x8
42.5x4

Solid session. Disappointed that i didn't even come close on the 245. I was impressed by how well i did on decline. I was pretty much burnt out by the time i got to DB incline and cable flies. Can't wait to ME bench again, 245 will be mine.

[dblockspky]

You'll definitely get that next ME session. Still great pressing regardless fleep

[fleep]

thanks dblock all the encouragement is appreciated

[Howard 9]

if i did not know you were not gonna get the 245 I would have thought you would when I saw the video. Still set a new PR, so good job man.

[Coke]

Props on your flat benching and declines PRs...I know you wanted more and you'll get there.

[fleep]

howard and coke thanks bros ill def get to it when the right time comes

[North]

don't worry about the miss, it looks like you almost had it, maybe trying some lockouts or working with chains will help you set some new power records.

[fleep]

6/22/07 Back

Deadlifts
315x1
365x1
385x1

Pullups
BWx8
BWx8
BWx7

Shrugs
225x20
245x20
245x20

Standing t-bar rows
145x8
195x8

No energy today but i still got that 385 up so that was nice. Rest, recovery, and food were not on lock yesterday and today so that explains why i felt like **** during the whole workout. I'm taking all of next week off because i am going to france for my cousin's wedding. After that, i'm heading up to philly to take summer classes at my school which is good because my school gym has everything i need to do some heavy duty iron crushing. I'm probably gonna start a new journal around that time too.

[fleep]

north i agree, i think rack lockouts/deadpresses/floorpresses will help a lot with my bench

[dblockspky]

great pulling despite the lack of energy. have fun in france man.

[Bako Lifter]

That's some impressive pulling Fleep. Too bad about the 245 miss also, you'll get it next time I'm sure.

[Coke]

I'm taking all of next week off because i am going to france for my cousin's wedding. After that, i'm heading up to philly to take summer classes at my school which is good because my school gym has everything i need to do some heavy duty iron crushing.

Wow man, that's some jetsetting going on, lol - have a great time...come back and kill it at your school gym.

[fleep]

dblock bako and coke - thanks a lot bros keep crushin those weights

[Howard 9]

nice pulling man especially the DL, is that a pr?

[fleep]

howard - thanks buddy, i've pulled 385 before so not a PR but this time my form was a lot better so in that respect yes

[fleep]

7/3/07 Legs

ATG Squats
225x2 fail on 3
225x2 fail on 3
225x1 fail on 2, re-racked weight and pumped out 2 more

Leg curls
90x8
90x7
90x3

ATG Front squats
135x8
145x7 bar slips on 8

Calf raises
295x20
315x20
335x20

First workout in a week not too much energy today still feelin the jet lag. Even though i couldn't pump out that many on squats, they felt real good, a lot less awkward than before.

[dblockspky]

once you get used to being back the week off will have probably served you some good. how was the trip

[Coke]

Nice to see you get back to it with some fine leg work.

[fleep]

dblock - thanks bro and the trip was amazing paris was ridiculous and my body is hating me for it
cocoa - thanks too i'm hopin to get those numbers up

[Howard 9]

nice leg work, way to get back at it, you will get stronger by next week. I need to convince myself to take a week off too, but don't wanna especially while cutting weight.

[fleep]

7/5/07 Upper

Strict 2 min. breaks on everything

Standing BB Military Press
135x8
135x5
135x4

Chinups on Lat Pulldown Machine
210x8
210x5
210x3+1

Dips
Stopped after warmup because sternum is still tender

Closegrip Bench Rack Lockouts
185x7
185x4
185x3+1

Standing EZ-Bar Curls
95x12
105x5+1
105x4+1

Solid workout today, plenty of energy. Taking strict breaks is killer. The +1 indicates that i re-racked the weight, took 10 seconds off, and pumped out one more rep.

[fleep]

howard - thanks bro, weeks off are a blessing and a burden but i think they are definitely worth it, the body and CNS need time to recover. good luck on your cut!

[dblockspky]

good work bro. nice pressing.

[Killa Kurt]

7/5/07 Upper

Strict 2 min. breaks on everything

Standing BB Military Press
135x8
135x5
135x4

Chinups on Lat Pulldown Machine
210x8
210x5
210x3+1

Dips
Stopped after warmup because sternum is still tender

Closegrip Bench Rack Lockouts
185x7
185x4
185x3+1

Standing EZ-Bar Curls
95x12
105x5+1
105x4+1

Solid workout today, plenty of energy. Taking strict breaks is killer. The +1 indicates that i re-racked the weight, took 10 seconds off, and pumped out one more rep.

I like.

[Coke]

Nice numbers on all upper body movements, good deal on the set break times between sets.