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Rock Steady
04-19-2007, 06:37 PM
I'm coming off my first bulk, the details of which can be found here. (http://www.wannabebigforums.com/showthread.php?t=95733)

I was running on about 3,750-4,250 calories towards the end of my bulk, which was giving me diminishing returns. To be honest, I wasn't doing the best job in tracking. This is costing me a bit now as I'm not quite sure where to set my cals to start my cut. Using the 'better safe that sorry' approach I'm going to go for 3,000/day with about 100g fat/200-250g protein. We'll see where this leaves me after a few weeks and adjustments may be necessary.

Height: 6'1
Current Weight: 219-224 range
Current Measurements:
-Chest: 45"
-Thighs: 26"
-Calves: 16"
-Arms: 17"
-Stomach: 38"

I'll be updating my weight and measurements every 2 weeks.

I'd put myself at 17% to 18% bf at the moment.

My main goal by year end is to be somewhere in the neighborhood of 230 lbs/13% bf, which would be an increase of about 18-20 pounds LBM from now. It's a lofty goal but that's why it's there.

Enough blabber. I have some entries to catch up on!

Rock Steady
04-19-2007, 06:45 PM
Tuesday, April 17

ATF Squats:
185*5
205*5*4 sets

RDLs:
205*5
235*5*4 sets (+10w)

Ball Crunches:
bw*12*4 set (Squeeeeeeeze at the top!)

Seated Calf Hammer Strength:
bw+140*45-60 seconds of pause/squeeze/pause
bw+190*45-60 seconds of pause/squeeze/pause*3 (Felt like my calf almost cramped up, which this machine does to me sometimes.)

This was a quick workout. I supersetted the last two movements because I was running a bit late for work. The reason I was running late? I need at least 90-120 seconds of rest between my last few sets of squats and RDLs - they kick my ass! I wouldn't trade them for anything in the world...

Rock Steady
04-19-2007, 06:54 PM
Wednesday, April 18

Chins, palms out:
bw*5
bw+10*5; *4; *3.5/*2 negatives

Cable pull downs, palms in:
70 (this can't be pounds because it's a b*tch)*5
80*5
90*5 (+10w)
90*5.5 - failure

DB Seated Shoulder:
60s*5
70s*5 (+5w)
70s*4
70s*3*2 sets - failure

EZ Bar Standing Curls
115*5*2 sets
115*4
115*3

All in all it was a pretty decent day. I know I have a long way to go, but a little bit of me smiled when I was pushing up 70 lb DBs. It just, hit me I guess, that I'm at at least past the point of being totally weak!

On a side note: I put 45s on each side of the EZ curl bar to get to 115. As I was lifting, I saw myself in the mirror and thought it looked absurd! Question - should I have:

A) Not curled at all! (I only do it once a week!)
B) Used the EZ bar but with 25s and 2*10s
C) Manned up, make my wrists suck it up, and used a regular BB. Not in the rack of course!

My biceps were on fire after that last set, even if I did look like a tool.

fleep
04-19-2007, 07:17 PM
Wednesday, April 18

Chins, palms out:
bw*5
bw+10*5; *4; *3.5/*2 negatives

Cable pull downs, palms in:
70 (this can't be pounds because it's a b*tch)*5
80*5
90*5 (+10w)
90*5.5 - failure

DB Seated Shoulder:
60s*5
70s*5 (+5w)
70s*4
70s*3*2 sets - failure

EZ Bar Standing Curls
115*5*2 sets
115*4
115*3

All in all it was a pretty decent day. I know I have a long way to go, but a little bit of me smiled when I was pushing up 70 lb DBs. It just, hit me I guess, that I'm at at least past the point of being totally weak!

On a side note: I put 45s on each side of the EZ curl bar to get to 115. As I was lifting, I saw myself in the mirror and thought it looked absurd! Question - should I have:

A) Not curled at all! (I only do it once a week!)
B) Used the EZ bar but with 25s and 2*10s
C) Manned up, make my wrists suck it up, and used a regular BB. Not in the rack of course!

My biceps were on fire after that last set, even if I did look like a tool.

i like ur title i used to be a twig too keep up the heavy lifting

Rock Steady
04-20-2007, 10:01 AM
i like ur title i used to be a twig too keep up the heavy lifting

Thanks. Feels good doesn't it?

Rock Steady
04-20-2007, 10:02 AM
I'm really looking forward to squats tonight. I'm planning on bumping it up to 225 finally. According to my paper journal, I was doing 225 7 months ago! Ah, what a crappy ROM can do for strength!

I'm even looking forward to doing some walking lunges! Something must be wrong with me.

muscleup
04-20-2007, 10:23 AM
On a side note: I put 45s on each side of the EZ curl bar to get to 115. As I was lifting, I saw myself in the mirror and thought it looked absurd! Question - should I have:

A) Not curled at all! (I only do it once a week!)
B) Used the EZ bar but with 25s and 2*10s
C) Manned up, make my wrists suck it up, and used a regular BB. Not in the rack of course!
D) Used DB's and did Hammer Curls


I pick D or A. :nod:

Rock Steady
04-20-2007, 10:30 AM
I pick D or A. :nod:

Haha... well I do like hammer curls but since I only do biceps once a week directly and I'm cutting, I like to go heavy. Going heavy on hammers just feels awkward to me.

Rock Steady
04-20-2007, 07:43 PM
Friday, April 20

Squats
135x7 WU
205x5
225x5
225x5
225x3
225x3 .... Dammit I really should have gone for one more for the hell of it

Abs (ball)
bwx12
bwx12
bwx12
bwx12

DB Walking Lunges

55sx6 per leg
55sx6 per leg
55sx6 per leg** see below
55sx6 per leg
55sx6 per leg (Good lord did I want to die after this. I needed to sit down for a good 4 minutes before I was ready for calves.)

Calf Raises on the Leg Press
350x45 seconds of medium intensity
350x45 seconds of high intensity
390x45 seconds of high intensity
390x45 seconds of max intensity (I use this instead of reps because I do a lot of pauses/holds when I work calves. It's the only way I've seen results.)

**Well this was new. Before I do any set of walking lunges, I make sure I have a clear path of about 20-30 feet in front of me. Well, this set was no different, except after about 2 reps on each leg some kid (not lifting) just stood right in my path. Long story short, it turned into a very awkward game of chicken. I won! Nearly knocked him on his ass... and boy would I have. He was staring at me like 'why is it a problem that I'm standing directly in the path of your set?' That's what I get for working out a college gym, but hey it keeps it interesting.

All in all, a pretty good session. My left knee is a little tender but it's already feeling better than right afterwards. I'll have to keep an eye on it.

Rock Steady
04-20-2007, 07:46 PM
I haven't done deads in a couple of weeks and I'll be doing them tomorrow. I figure it's the beginning of my cut and I'm fresh. Do I smell PR? My current is 400 raw, and boy was that a struggle! I'll put it in writing here - I'm going for 405 raw tomorrow!

(I should note that I did rack pulls last week and my max was only 430 - yikes.)

Rock Steady
04-21-2007, 09:30 AM
Saturday Morning, April 21

I never know if I should be happy or upset that I just slept 10.5 hours... seems to be crossing the line from repair to atrophy.

Rock Steady
04-21-2007, 03:16 PM
Saturday, April 21

DB Bench
75sx5 WU
90sx5
100sx5
100sx5
100sx4
100sx4 - last rep took a good 10 seconds!

Incline BB Bench
135x5
165x5 (+10w)
155x4
155x4
155x3.5 - fail

Weighted Dips
BW+35x6
BW+70x5 (+1r)
BW+70x4
BW+70x4
BWx8

ME Deads
225x3 WU
315x2
365x1
385x1
405x0 - Ah crap! So close... hammies were a little burnt out from squats yesterday. I may try this again next week.

BB Bent Over Rows
135x5
155x5
175x5
175x5
175x5 (+20w)- these felt great

Well, I didn't get my PR on deads like I wanted. I shouldn't be going for PRs the day after doing a related movement!

Rock Steady
04-23-2007, 09:34 AM
Things NOT to do on a cut: get completely wasted. Saturday night was not a healthy one. It's now Monday morning and I'm finally feeling better. I still haven't gone back and updated Fitday with my lushness. It's going to hurt to put something like a dozen beers in there. I suck.

Rock Steady
04-23-2007, 11:44 AM
Cals from the first week of my cut are below. Right where I want to be sans the 5% from alcohol.

Average Calories
grams cals %total
Total: 3005
Fat: 94 843 29%
Sat: 22 196 7%
Poly: 11 98 3%
Mono: 32 284 10%
Carbs: 262 970 33%
Fiber: 20 0 0%
Protein: 242 969 33%
Alcohol: 22 155 5%

bigmoney
04-23-2007, 02:50 PM
workouts are looking strong man. You might try to DL first in your workout instead of near the end so you will have more energy. Oh, I can tell you were another victim of the walking lunge monster?

Rock Steady
04-23-2007, 02:53 PM
workouts are looking strong man. You might try to DL first in your workout instead of near the end so you will have more energy. Oh, I can tell you were another victim of the walking lunge monster?

Thanks.

I certainly have considered this, but then I'm afraid I'll be tired for my chest movements. Perhaps I should alternate each week.

As for the walking lunge monster - yes, yes I am. For some reason I keep coming back for more, though.

Stumprrp
04-23-2007, 04:10 PM
awesome dips rock

Rock Steady
04-23-2007, 04:24 PM
awesome dips rock

Thanks man. I'm getting to the point where I'm a bit scared while doing them. This is because the grip on the dip station is just alright and I lean forward just enough....

I figure if I ever do slip, there's a good chance my teeth directly hit part of the machine. Talk about motivation to hold on! I may go for +90 this week but we'll see.

Rock Steady
04-24-2007, 12:54 PM
Tuesday, April 24

Chins
(Couldn't find the weight strap.. argh. Only would have added 10 pounds anyway.)
bwx6
bwx6
bwx6
bwx5 + 2 negatives

Cable Pull Downs
75 units x 7
85 units x 5
95 units x 5 (+5w)
95 units x 5

DB Shoulder Press
60s x 6
70s x 5
70s x 4
70s x 2.5 - fail, argh
50s x 6

EZ Bar Curls
75 x 7 WU
95 x 6
115 x 5
85 x 7 - oh the burn!

Besides not getting the 3rd rep on my last set with 70s on shoulders, this was a pretty good session. Biceps felt way stronger than last week - I'll go for 125 for reps next time.

Rock Steady
04-25-2007, 08:39 AM
Wednesday, April 25

ATF Squats Went a bit lighter on these and tried to be more explosive

135 x 6 WU
185 x 7
185 x 7
185 x 7
185 x 7 + 0.5 negative (to get the bar in place for RDLs - it's an open cage design)

RDLs
185 x 6
235 x 5
235 x 5
235 x 4**
185 x 6

Abs (Ball)
bw x 12
bw x 12
bw x 12
bw x 12

Seated Calf Raises
bw + 160 x ~45 seconds
bw + 160 x ~45 seconds
bw + 160 x ~45 seconds
bw + 160 x ~45 seconds

**I don't like my form on these. Next time I'm going to only use 185 and focus on really stretching my hammies more.

The last set of squats felt good today.

Rock Steady
04-28-2007, 06:34 PM
Saturday, April 28

DB Bench
75s x 6 WU
100s x 5
100s x 4
100s x 3
100s x 3

Incline Bench
135 x 6
155 x 5
155 x 3
155 x 4

Weighted Dips
bw + 45 x 5
bw + 90 x 3 (+20 w)
bw + 90 x 3
bw + 45 x 6
bw x 8

Deads
225 x 5 WU
275 x 5
325 x 3
345 x 3

EZ Bar Bent Over Rows
125 x 6
175 x 5
175 x 5
175 x 5
175 x 6

Eh. It was one of my buddy's birthday last night. Drank too much. Workout today certainly suffered. I just couldn't get into it much, except the +90 on weighted dips which felt great.

I don't think I've ever sweat so much during a workout - I guess my body was getting rid of the last of the toxins. It's later in the evening now and I'm just starting to feel better.

Rock Steady
04-29-2007, 03:29 PM
Sunday, April 29

ATF Squats
135 x 6 WU
185 x 5
235 x 4 (+10w)
235 x 3
185 x 7

Abs - Bicycle Style
30
25
25
25

DB Walking Lunges
60s x 6 (+10w)
60s x 6
60s x 6
60s x 6

Calves (Leg Press)
350 x 45 seconds
400 x 45 seconds
400 x 45 seconds
400 x 45 seconds

Walking lunges suck. That's why I figure I should keep doing them.

Rock Steady
04-29-2007, 05:32 PM
Average Calories
grams cals %total
Total: 3092
Fat: 91 821 27%
Sat: 23 209 7%
Poly: 10 90 3%
Mono: 26 232 8%
Carbs: 265 977 32%
Fiber: 21 0 0%
Protein: 247 987 33%
Alcohol: 34 237 8%

Rock Steady
05-02-2007, 08:25 AM
Wednesday, May 2

Chins
bw x 6
bw+25 x 4
bw+10 x 4
bw+10 x 3 + 2 Negatives

Cable Pull Downs
70 x 6
80 x 6
90 x 6
90 x 5

DB Shoulder
60s x 5
70s x 4
60s x 5
60s x 5
60s x 4 + 2 Negatives

Standing EZ Bar Curls
95 x 6
115 x 4
135 x 3 - with cheating
115 x 4
95 x 6 ... ouch this was a bitch!

Just finished this workout and I'm feeling good!!!

Rock Steady
05-02-2007, 08:12 PM
Bi-Weekly Stats Update

Height: 6'1
Current Weight: 215-219 range, (down about 4 pounds in 2 weeks (mostly water))
Current Measurements:
-Chest: 45" (no change)
-Thighs: 26" (no change)
-Calves: 16" (no change)
-Arms: 17" (no change)
-Stomach: 37.75 (Down 0.25"... greaaaaaaaaaat... *sigh* It may actually be 37.5" but I'm trying to be conservative and either way it isn't much!!)

I'm going to give my current cals (about 3,000) another two weeks and see where it leaves me.

Rock Steady
05-03-2007, 09:02 AM
Thursday, May 3

DE ATF Squats
135 x 5 WU
185 x 7
185 x 7
185 x 7
185 x 8

RDLs
135 x 5 WU
185 x 5
185 x 6
185 x 6
185 x 6 - Going to bump this up next time

Abs: Bicycles
25
25
25
25

Seated Calves
bw + 160 x 45 seconds (about 6 reps)
bw + 160 x 45 seconds (about 6 reps)
bw + 160 x 45 seconds (about 6 reps)
bw + 160 x 45 seconds (about 6 reps)

I dropped the weight a bit on Squats and RDLs today to work on form a bit. Plan to raise them back up next time.

Oye, in the locker room today it was just me and one other guy. The janitor has a radio he always keeps on it there and on comes "Sexual Healing"... the exact moment the other guy starting to freak'n pose in front of the mirror. The first time either has happened, and at the same time. I found this to be hilarious. The dude just kept on posing. All 6'0 and 170 pounds of him. "It's all you!!" The kid didn't stop posing until Michael Bolton was halfway done with "Sole Provider." Priceless.

I'm beginning to wonder if every one of these keystrokes is a complete waste, as I don't see why anyone would read my journal. :)

Rock Steady
05-06-2007, 04:55 PM
Sunday, May 6

DB Bench
75s x 6
90s x 6
90s x 6
90s x 6
90s x 6 - Completed with failure

Incline Bench
135 x 5
155 x 4
165 x 3
155 x 3
135 x 6

Weighted Dips
bw+45 x 5
bw+90 x 3
bw+90 x 3
bw+45 x 6
bw x 8

Deads
225 x 5
275 x 3
325 x 2
345 x 1
375 x 1

BB Rows
125 x 5
175 x 5
175 x 5
175 x 6
125 x 9

Coke
05-07-2007, 06:01 AM
I'm beginning to wonder if every one of these keystrokes is a complete waste, as I don't see why anyone would read my journal.

Oh hell no, lol - you'd be surprised how many lurkers there are in these journals.

Your stats are damn good right from the start, gonna be super in a bit.

Rock Steady
05-07-2007, 08:37 AM
Oh hell no, lol - you'd be surprised how many lurkers there are in these journals.

Your stats are damn good right from the start, gonna be super in a bit.

Thanks Coke.... I'd actually been at it for about 10 months prior to starting this journal. Then again, 10 months is still just the beginning I suppose!

I figure I'll be pretty happy with my progress at the end of this cut and, with some hard work, be even happier towards the middle of 2008 when I finish my second cut. After that it's just maintenance I'm thinking. (As if I really have all that figured out!)

Rock Steady
05-08-2007, 02:44 PM
Tuesday, May 8

ATF Squats
135 x 6 WU
185 x 5
225 x 4
225 x 3
185 x 6.5... these felt good. Still don't know why I'm so weak on these though. Perhaps it's because I go oh oh oh so low. Can't help it.

RDLs
185 x 5
205 x 5
205 x 5
205 x 5
205 x 6... these felt great today!

Seated Calves
140 x 45 seconds
140 x 45 seconds
190 x 45 seconds (+20)

Abs (Ball crunches)
bw x 12
bw x 12
bw x 12
bw x 12

Rock Steady
05-08-2007, 02:45 PM
Calories - past week

Average Calories
grams cals %total
Total: 2925
Fat: 87 784 27%
Sat: 18 164 6%
Poly: 8 69 2%
Mono: 19 172 6%
Carbs: 248 916 32%
Fiber: 19 0 0%
Protein: 221 882 31%
Alcohol: 40 286 10%

I need to stop drinking so much - crap.

Stumprrp
05-08-2007, 02:51 PM
nice leg work man

Rock Steady
05-08-2007, 02:53 PM
nice leg work man

Thanks - still surprise myself with my lack of leg of strength on squats. I can deadlift 400 max and can usually get 3 reps in the 325-350 range, but I can only do 4-5 squats at 225!? Oye!

I guess I just have to keep on keep'n on.

Rock Steady
05-09-2007, 10:25 AM
Wednesday, May 9

Chins
bw x 5
bw+10 x 5
bw+10 x 5
bw+10 x 4 + 2 negatives

Pull Downs (Cable)
75 x 5
85 x 5
95 x 5 (+5w)
95 x 5

DB Shoulder Press
60s x 5
70s x 4
70s x 4
60s x 5
60s x 5 (Last rep took forever!)

EZ Curl Bar - Bicep Curls
95 x 6
115 x 5
115 x 5
95 x 6

Coke
05-09-2007, 10:46 AM
Fine numbers on all movements dude, nice job.

Rock Steady
05-11-2007, 08:05 PM
Friday, May 11

ATF Squats
135 x 6 WU
185 x 6
235 x 3
255 x 1 (+20 w. PR. This is the first time I went for a 1RM on atf squats... eva. It was very tough, but I probably have more in me.)

Rack Squats - First time doing these
185 x 5 WU
235 x 5
295 x 5... wow these didn't feel good. I felt like I couldn't keep very good form. I'll have to keep the weight lower until I figure this out

Walking Lunges - Death by Dumbbells
70s x 6 (+10s w.... I'm a moron)
70s x 6
70s x 5.999 .. the physical anguish of this was unreal. Just... unreal.
50s x 6, because a friend of mine was at the gym and the jerk talked me into one more set

Seated Calves
bw + 140 x 45 seconds
bw + 190 x 45 seconds
bw + 190 x 45 seconds
bw + 190 x 45 seconds

Incline Abs
6 lb med ball overhead x 8
6 lb med ball overhead x 8

Wow what a session.... those walking lunges are in my top 10 most difficult movements in the gym of all time.

Coke
05-12-2007, 07:04 PM
Lunges are indeed killer, there's no doubt man, lol…handling it very well in the gym, great leg day.

Colossal
05-12-2007, 07:07 PM
Friday, May 11

ATF Squats
135 x 6 WU
185 x 6
235 x 3
255 x 1 (+20 w. PR. This is the first time I went for a 1RM on atf squats... eva. It was very tough, but I probably have more in me.)

Rack Squats - First time doing these
185 x 5 WU
235 x 5
295 x 5... wow these didn't feel good. I felt like I couldn't keep very good form. I'll have to keep the weight lower until I figure this out

Walking Lunges - Death by Dumbbells
70s x 6 (+10s w.... I'm a moron)
70s x 6
70s x 5.999 .. the physical anguish of this was unreal. Just... unreal.
50s x 6, because a friend of mine was at the gym and the jerk talked me into one more set

Seated Calves
bw + 140 x 45 seconds
bw + 190 x 45 seconds
bw + 190 x 45 seconds
bw + 190 x 45 seconds

Incline Abs
6 lb med ball overhead x 8
6 lb med ball overhead x 8

Wow what a session.... those walking lunges are in my top 10 most difficult movements in the gym of all time.


strong squatin man, lunges are brutal

Rock Steady
05-16-2007, 10:10 AM
Saturday, May 12

Incline Bench
135 x 5
155 x 4
175 x 1
195 x 1 (+40w, although this is the first time I went for a 1RM on this. I feel like I have 205 in me.)

DB Bench
75s x 6
90s x 5
100s x 4
90s x 5
90s x 5

Dips, Skull Crushers, Close Grip Bench
Blah, I was messing around with different stuff. I figure since my dips are up to +90 now I should probably be nicer to my shoulders. Unfortunately, nothing was hitting my triceps as well as dips. Back to the drawing board on this.

Rack Pulls, 2" below knee
225 x 6
315 x 4
365 x 3
365 x 3

BB Rows w/EZ bar
125 x 5
175 x 5
175 x 5
175 x 5
125 x 8

Rock Steady
05-16-2007, 10:12 AM
Wednesday, May 16

DE ATF Squats
135 x 6
185 x 7
185 x 7
185 x 8 (+1 r... um... yeah!)
185 x 8

RDLs
185 x 5
235 x 5
235 x 5
235 x 5
235 x 5

Calves in leg press
380 x minor pain
400 x moderate pain
400 x oh yeah baby
400 x death

Abs (Ball)
12
12
12
12

Rock Steady
05-16-2007, 10:13 AM
Lunges are indeed killer, there's no doubt man, lol…handling it very well in the gym, great leg day.

I'm glad I'm not alone!! Thanks Coke.


strong squatin man, lunges are brutal

Thanks - still trying to get my numbers up but I'm getting there. I was happy with the lunges, even though I did want to vomit/die after them.

BCorn
05-16-2007, 10:21 AM
workouts look great. keep up the journal. i'm sure plenty of people will be reading it.

Rock Steady
05-16-2007, 02:05 PM
Thanks BCorn - that's the plan!!

Trying standing military presses for the first time tomorrow!

Rock Steady
05-17-2007, 08:39 AM
Thursday, May 17

Chins
bw x 5
bw+25 x 5 (+15 w)
bw+25 x 4
bw+25 x 3 + 2 negatives

Cable Pull Downs
80 'units' x 5
90 x 5
90 x 5
100 x 3.5 (+5 w)

Standing Military Press
45 x 5 WU
95 x 5
115 x 5
115 x 5
115 x 5... I like these! I'll probably do them every other week, alternating with DBs

Incline Hammer Curls
35s x 5
40s x 5
50s x 3 (+5 w) I hit my shorts on the third rep and it messed up the set
50s x 4 --> 35s x 4 burnout

A pretty good day at the gym. I'm also liking this whole cutting thing, as I noticed I look much better in the mirror already. I guess that's the plan.

North
05-17-2007, 08:43 AM
nice first time militarys, those things are a good core workout as well. I like your dead numbers.

sharkall2003
05-17-2007, 08:45 AM
I swore I commented in here. I guess not. Great job, and I envy your upper back strength. I can't do pullups and/or chinups for anything.

Rock Steady
05-17-2007, 08:46 AM
nice first time militarys, those things are a good core workout as well. I like your dead numbers.

Thanks man. Deads are certainly my strong point (ha, it's all relative)... my squat sure has a ways to go.

I do like that they hit the core. I almost want to do totally ditch seated DB presses, but figure they give me a better ROM at the top of the lift.

Rock Steady
05-17-2007, 08:47 AM
I swore I commented in here. I guess not. Great job, and I envy your upper back strength. I can't do pullups and/or chinups for anything.

Thanks Allen. It's come a long way in the past 6-9 months actually. Have you been doing negatives at all on chins? It seems to have helped me.

Rock Steady
05-17-2007, 08:48 AM
Oooo I just remembered it's been 2 weeks so it's time to check my stats again tonight. I've lost another 2-3 pounds since the last time, so I'm interested to see if it came off my stomach... or elsewhere :(

EDIT: elsewhere meaning muscle, you dirty kids

sharkall2003
05-17-2007, 08:51 AM
Thanks Allen. It's come a long way in the past 6-9 months actually. Have you been doing negatives at all on chins? It seems to have helped me.

I did a few negatives on the pullups. A personal trainer (aka big mother ****er) told me about them. It annihilated my back.

Rock Steady
05-17-2007, 08:55 AM
I did a few negatives on the pullups. A personal trainer (aka big mother ****er) told me about them. It annihilated my back.

Occasional annihilation is always a good thing! I usually only do 2-3 of them after my last set... I suppose I could do more but it's just too much after a few. I start dropping to the floor as if I wasn't even holding onto anything!

Rock Steady
05-18-2007, 08:58 AM
Bi-Weekly Stats Update

Height: 6'1
Current Weight: 212-216 range. Down about 7 pounds in 4 weeks (including some water)
Current Measurements:
-Chest: 44.5" (-0.5")
-Thighs: 26" (no change)
-Calves: 16" (no change)
-Arms: 17" (no change)
-Stomach: 37" (-1")

Cals have been running just under 3,000 and it looks like it's still working. I just hope it won't take another 7 pounds to lose the next inch off my stomach!!!

Con
05-18-2007, 12:59 PM
Cuttin huh? Such fun aint it....:D

I always needed a measuring tape, but have been to lazy to ever get one. Can you get em anywhere?

Anyway, keep up the good work, and thanks for stoppin by my journal.

Rock Steady
05-18-2007, 01:59 PM
Cuttin huh? Such fun aint it....:D

I always needed a measuring tape, but have been to lazy to ever get one. Can you get em anywhere?

Anyway, keep up the good work, and thanks for stoppin by my journal.

Yeah they're a must.

You can get them at most drugstores. They're almost always next to the shoelaces... for whatever reason. Shouldn't cost you more than $1-2 and it's my preferred way to measure progress.

Rock Steady
05-19-2007, 12:43 PM
Saturday, May 19

ATF Squats
135 x 6 WU
225 x 5
225 x 4
225 x 5
225 x 4 (would have been 5 but I lost focus on my second rep and GMed it towards the bottom. Thank you, pins!)

Rack Squats - about 12-18" ROM
245 x 6
265 x 6

Ab Crap that I'll never do again

DB Walking Lunges - oh how I hate you
70s x 6
70s x 6
70s x 6
70s x 6 - wow. Legs were DONE

Seated Calves
140 x medium
140 x hard
190 x very hard
190 x fail

Ab Ball
20 reps, slow
15 reps, slow

The main thing I hate about the walking lunges is right afterwards I'm totally out of breath. How do you guys breathe when you do these? I tend to breathe as if I was doing squats... but I think my body wants to breathe much faster than that which explains why I'm out of breath at the end. Thoughts?

Rock Steady
05-20-2007, 03:04 PM
Sunday, May 20

Incline BB Bench
135 x 5
155 x 5
155 x 6
155 x 5

DB Flat Bench
75s x 5
90s x 5
90s x 5
90s x 4
90s x 4... feeling weak on these today

Dips
+45 x 5
+45 x 5
+45 x 5
+45 x 5, Tricep Cable Pushdowns x 8

Deads Applying what I learned in the Crossfit article that Anthony posted
225 x 5 - I was feeling weak all day, but these felt really easy - even for a warmup
275 x 3 - felt great again. Could this all be attributed to just placing my shoulder blades over the bar....?
315 x 2
365 x 1 - this was tough, but easier than usual. Even though I was feeling weak all day I just said '**** it, I'm going for a PR... a big PR.' My previous best on deads was 400, and I've failed at 405. Both of those were when I was a good 6-8 pounds heavier, too.
415 x 1! PR! - I'm not going to say this was easy... it was crazy hard on me, but there's no doubt I owe it to placing my shoulder blades over the bar instead of my shoulders! I can't wait to see what I can do on a day where I don't feel weak! (I also drank too much the last night, which always makes me weaker.)

BB EZ Bar Rows
125 x 5
175 x 5
175 x 5
175 x 5
125 x 11... oh the burn

Reverse Curls.. just because
40 x 10
60 x 12 - ouch

A good day!

Con
05-20-2007, 03:39 PM
Congratz on the PR, I felt much more comfortablr after fixing my for on deads.

Also about the walkin lunges, I am the same as you. Feel like I just ran aorund, heart always pounding, and short of breath.

Anyway, keep up the good work. Setting PRs is what makes the gym fun.

Rock Steady
05-20-2007, 08:53 PM
Thanks Con, did you read the article as well or just clean up your form in general?

Con
05-20-2007, 09:56 PM
Read the article. Couldnt believe how off I was.

Rock Steady
05-21-2007, 08:26 AM
Read the article. Couldnt believe how off I was.

Tell me about it. I think my back was much more vertical than it should have been. I was thinking just like the author said he used to: that it would be 'easier' to lift that way. Well, I've learned my lesson!

sharkall2003
05-21-2007, 01:47 PM
Nice PR. Keep up the work.

Rock Steady
05-21-2007, 01:49 PM
Nice PR. Keep up the work.

Thanks. I know you read the article Anthony posted - have you applied it yet? I still can't get over what a difference it made.

sharkall2003
05-21-2007, 01:51 PM
Nope, not yet. I just got off of an eight hour shift, so I will go to the gym and do some chest and back. I'll catch ya back later and tell you how it goes. I might do deads later in the week. I'm not sure yet. I like to do them on squat days. That way I just hit the posterior chain hard. And then I can go easy for most rest of the week.

Rock Steady
05-21-2007, 01:53 PM
Nope, not yet. I just got off of an eight hour shift, so I will go to the gym and do some chest and back. I'll catch ya back later and tell you how it goes. I might do deads later in the week. I'm not sure yet. I like to do them on squat days. That way I just hit the posterior chain hard. And then I can go easy for most rest of the week.

You'll be pleased. Anthony said it may add 10%... and that estimate may be a little high, but it WILL help.

Rock Steady
05-22-2007, 08:53 AM
Tuesday, May 22

DE ATF Squats
135 x 6
185 x 7
185 x 7
185 x 7
185 x 7

RDLs
185 x 5
235 x 5
235 x 5
235 x 5
235 x 4

Calves in leg press
380 x minor pain
400 x moderate pain
400 x oh yeah baby
400 x death

Abs (Ball)
12
12
12
12

Rock Steady
05-23-2007, 08:35 AM
Wednesday, May 23

Chins
bw x 5
+25 x 5
+25 x 4
+25 x 3 + 2 negatives

DB Shoulder Press
55s x 5
65s x 5
65s x 5
65s x 5
65s x 4... I wanted 5 so badly!

Cable Pull Down
80 'units' x 5
90 x 5
100 x 5, crap form
90 x 6

Decline BB Press - first time in years
135 x 7 WU
155 x 5
175 x 5
175 x 5.... I don't know if this was hard or not, haha. I have a feeling I have much more in me but wanted to get back into this movement.

EZ Bar Curls
75 x 8
95 x 7
115 x 4 + 75 x 3 burnout

Stumprrp
05-23-2007, 08:41 AM
strong DB presses rock

Rock Steady
05-23-2007, 08:51 AM
Thanks Rob - hope to be doing 5x5s @ 70 in the near future.

Rock Steady
05-29-2007, 08:52 AM
Friday, May 25

ATF Squats
Heavy (for me)

Rack Squats
Heavy for me - one was 305 x 5 (PR + 10)

DB Walking Lunges
70s x 6
70s x 6
70s x 6

Ab Ball
12
12
12
12

Calves via Leg Press
400 x pain
400 x oh yeah
400 x burn
400 x that's the stuff

Rock Steady
05-29-2007, 08:54 AM
Sunday, May 27. Gym was closed, so I did some ghetto chest/back/tri

Pushups - feet on chair
15
15
15

DB Rows (per arm)
47.5 (all I've got at home!) x 15
47.5 x 15
47.5 x 15

OH Triceps Extension
47.5 x 8
47.5 x 8
47.5 x 10

Rock Steady
05-29-2007, 08:56 AM
Tuesday, May 29

ATF Squats
135 x 5
185 x 7
185 x 7
185 x 10 (r + 3)

RDLs
185 x 8
185 x 8
185 x 8
185 x 8

Abs (ball)
12
12
12
12

Seated Calves
150 x a lot
150 x more
150 x even more
150 x super burn

Rock Steady
05-31-2007, 08:59 AM
Thursday, May 31

Chins
bw x 6
bw+25 x 5
bw+25 x 4
bw+25 x 3 + 2 negatives

Standing Millies
95 x 5
115 x 5
115 x 5
115 x 5
115 x 4.. so close

Cable Pull Downs
80 'units' x 6
90 x 6
90 x 6
90 x 6

EZ Bar Bicep Curls
95 x 6
115 x 5... this was a bitch
95 x 7... also a bitch

Rock Steady
06-02-2007, 10:51 PM
Saturday, June 2

Incline BB Bench
135 x 5
155 x 3
175 x 3
195 x 1
205 x F

Flat DB Bench
75s x 6
100s x 4
100s x 5
100s x 4

Rack BB Bench - about 3" above chest (Board presses pretty much)
185 x 6
225 x 1... I was pooped by this point, but still disappointed at how hard this was

Weighted Dips
bw x 7
bw+45 x 5
bw+70 x 5
bw+70 x 5 + burnout on pushdowns

Deads
225 x 6
275 x 4
....noticed I the gym was closing soon...
325 x 6 - these were good

BB Rows
135 x 6
135 x 8

Reverse Curls
80 x 5 + 50 x 6 burnout - 80 was too much freak'n weight

Coke
06-04-2007, 04:55 AM
Some sleeper stuff in here dude, doing very well.

jed
06-04-2007, 06:58 AM
Those are some great deads man. Especially when you were pushed for time!

Rock Steady
06-04-2007, 09:15 AM
....noticed I the gym was closing soon...


I just noticed I went all Yoda on that line. Oops.

Coke and jed - thanks guys! I have a feeling my deads are going to progress well this summer. I hope the same holds for other lifts.

Howard 9
06-04-2007, 12:36 PM
Nice workout, I can't imagine doing deads that late in a workout.

Rock Steady
06-04-2007, 02:39 PM
Nice workout, I can't imagine doing deads that late in a workout.

Thanks. It's really not bad... I'm 'awake' by that point and haven't really used any of the muscles involved in deads.

One of these times I'm going to switch it up, but for now I like it.

Thanks for stopping by.

Rock Steady
06-05-2007, 09:47 AM
Tuesday, June 5

ATF Squats
135 x 7
185 x 6
185 x 7
185 x 6... fail!? Man, I was not feeling the squats today. Maybe I shouldn't be going this deep... or something.

RDLs
I was pissed off about the squats so I went heavy...
185 x 6
235 x 5
255 x 5 (PR+20)
285 x 3 (PR+50)
305 x 3 (PR+70)

As you can clearly see, I haven't ever tried to go this heavy on these. The PRs weren't a big surprise, but it's nice to know I have 300+ for reps in me!

Leg Curls
I felt like hitting the hammies some more. Are these one of the movements people are against due to knee issues? I'll have to look into it again. I went for reps, not weight.

115 x 12
130 x 12
130 x 12

Superset Calf Machine and Ab Ball
350 x a lot
12
390 x a lot
12
390 x a lot
12
I skipped the last set of each because I had a 9:00 AM meeting at work I couldn't be late for.

Plan to hit 325 x 3 on RDLs next week.

Rock Steady
06-05-2007, 12:21 PM
http://lolcat.com/pics/threadlovercat.jpg

Because it's mine.

Yes, that was as random as it appears to be.

Rock Steady
06-05-2007, 01:02 PM
I've just decided that my max squat is too low. I got 255 before and it was tough but for a PR it was on the easy side. We have a company golf outing on Friday so I may miss that session depending on when my tee-time is, but if I go I'm going for 270-285 range.

Coke
06-06-2007, 05:52 AM
Sweet jump in weight on them roman deads.

Rock Steady
06-06-2007, 08:53 AM
Coke - thanks for stopping by! I hope to ramp up a few more numbers in the coming months as well!

Wednesday, June 6

Chins
bw x 5
bw+25 x 5
bw+25 x 5
bw+25 x 4 + 2 negatives

DB Shoulders
55s x 5
65s x 5
65s x 5
75s x 2 (PR + 5, for what that's worth)
55s x 8 - brutal for me

Pullups
bw x 8 palms in
bw+25 x 4 palms in
bw+25 x 3 neutral grip

DE Decline BB Bench
135 x 10-12
135 x 10-12
135 x 10-12

EZ Bar Bicep Curls
95 x 7
115 x 5
115 x 5 + 75 x 3 burnout. I could literally only get 3 on 75 - I was dead. Off to the office I went! *sigh*

sharkall2003
06-06-2007, 09:04 AM
No, ATF squats are the only way to go. I know all of my squats are ATF. That way when you go parallel it seems so much easier.

Coke
06-06-2007, 10:48 AM
...I hope to ramp up a few more numbers in the coming months as well!

No doubt you will do just that...good numbers all over bro.

Rock Steady
06-06-2007, 12:46 PM
No, ATF squats are the only way to go. I know all of my squats are ATF. That way when you go parallel it seems so much easier.

You're right - I was just frustrated with them!


No doubt you will do just that...good numbers all over bro.

Thank ya.

North
06-06-2007, 03:44 PM
Nice pulling

Howard 9
06-06-2007, 05:30 PM
Nice chins and shoulder work man. On the squats, defintely stick with atg, it is better in the long run.

sharkall2003
06-07-2007, 12:23 PM
So, you want to challenge me to a 500 deadlift. My friend, you're going down!

Chubrock
06-07-2007, 12:31 PM
First time I've been in here. You've got some good strength man. Nice work.

Rock Steady
06-07-2007, 12:35 PM
Nice pulling
Thank ya sir


Nice chins and shoulder work man. On the squats, defintely stick with atg, it is better in the long run.
Thanks, and you're right - I have no plans not to get full ROM on the squats.


So, you want to challenge me to a 500 deadlift. My friend, you're going down!
495 :P ..... and you're on! It will probably take me at least 5 more months to get there, and hopefully no longer than year end. It'll be interesting!


First time I've been in here. You've got some good strength man. Nice work.

Thanks for stopping by - I'm just doing my best! I plan to start going heavier over the next month or two, cutting the reps on a lot of sets from 5 or 6 down to about 3.

sharkall2003
06-07-2007, 12:42 PM
Do we need pictured proof or just our word? I'm a man of my word, and I'd suspect you are, too.

Rock Steady
06-07-2007, 01:27 PM
Do we need pictured proof or just our word? I'm a man of my word, and I'd suspect you are, too.

Word is certainly enough.

I did just have a tripod arrive in the mail today though... although I don't think I have the balls to set it up in the college gym I go to.

Rock Steady
06-07-2007, 06:12 PM
Mmmmmmmm.... beeeeeeeeeeeeeeeer.....

This week sucked at work, it's hot out, and I'm tired. Sometimes it's worth slamming a quick trifecta down my gullet - 300 calories extra on my cut isn't going to kill me.

Notice how I used the past tense above to describe my work week, even though it's Friday? That was no mistake - tomorrow is our annual golf outing, my second favorite 'work' day of the year behind the Brewers outing. Now THAT will be a cheat day. There's a ton of great food/drinks tomorrow and I'm not driving. Life is good.

EDIT: trifecta being three beers, not some brand you've never heard of. That is all.

Unholy
06-07-2007, 06:15 PM
Its Thursday =O

Rock Steady
06-07-2007, 06:17 PM
Notice how I used the past tense above to describe my work week, even though it's Friday? That was no mistake - tomorrow is our annual golf outing, my second favorite 'work' day of the year behind the Brewers outing.


Its Thursday =O

Did you not read what I wrote, or are you just messing with me? I guess I don't really care... back to beerland.

Unholy
06-07-2007, 06:22 PM
I read what you wrote, I was just messing with you lol.

Rock Steady
06-07-2007, 06:26 PM
I read what you wrote, I was just messing with you lol.

Said like Mr. Burns: Exxxxxxcellent

Beer me!

It's sad that on a cut I get excited to have three freak'n beers.

Unholy
06-07-2007, 06:31 PM
Mmmm beer. I'm actually waiting on my ride to go get hammered right now.

So how low do YOU plan on cutting?

Rock Steady
06-07-2007, 06:50 PM
Mmmm beer. I'm actually waiting on my ride to go get hammered right now.

So how low do YOU plan on cutting?

Eh... although it's completely arbitrary, I'd like to not drop below 200 pounds. I'm going to cut probably through the end of July, which should leave me in the low 200s at about 12% bf. I suppose there's a chance I go through August, if I like what I see at 12% - but I do have a goal of 200 pounds LBM by year end - which I'm 20 pounds away from with 25 weeks left.... ah crap I just realized that's pretty much impossible.

Unholy
06-07-2007, 06:54 PM
Pshh, You have till the end of March to bulk as long as you keep it clean =o. That is if you want adequate time to cut before summer.

Rock Steady
06-07-2007, 07:02 PM
I was referring to my year end goals, which ... obviously... I'd like to complete by 12/31.

I was surprised Sensei's thread didn't go way longer, but this is the post I made. (http://www.wannabebigforums.com/showpost.php?p=1573323&postcount=52)

Status update as well: (non bold is from 1/4/07)

-No injuries Check!
-200lbs LBM (Probably around 13%bf@230... currently at 175lbs LBM, 17%@211) - This is going to be tough! At least I knew it would be tough. My estimate of 17% may have been too high, or my current estimate of 1% is too low... either way, I'll still try!
-375 Squat (currently ~275) This is still going to be tough for me, but I'm confident.
-450 Raw DL (currently ~325-350) I've already hit 415 and don't see this being a problem
-100 lb DB bench*4*8 @ 1-2-4 tempo (currently 70 lb) I'm up to 85+ on this... also shouldn't be a problem
-46" Chest (currently 42".. BLAH! Come on bench and chins!) I was at 45" at the end of my bulk. I'll destroy this.
-27" Quads (currently 25") I was at 26" at the end of my bulk and still holding on to 25.75" or so. I shoud get this after bulking.
-18.5" Bis (currently 16.75") Haha... Guido called me on this and was right. The only got to 17.25" after my bulk but I'm still at 17" after cutting 10 pounds...
-16.5" Calves (currently 15.25") These got up to 16" on my bulk and are now all the way back to 15.5"... I must have been holding fat here. :(

Unholy
06-07-2007, 07:06 PM
Sound like pretty realistic goals to me.

Rock Steady
06-07-2007, 07:09 PM
Sound like pretty realistic goals to me.

I would agree except the 18.5" biceps. Gaining over 1.5" in a year on someone that's already gained 35 pounds up to that point is asking A LOT.

Unholy
06-07-2007, 07:14 PM
You can have my 20" guns. if you get me a >36" waist.

Rock Steady
06-07-2007, 07:15 PM
You can have my 20" guns. if you get me a >36" waist.

Deal dude.

HeavyBomber
06-07-2007, 07:34 PM
Damn your chins and pull-ups. Good job man!

Rock Steady
06-07-2007, 07:44 PM
Damn your chins and pull-ups. Good job man!

Thanks man. That was actually the first time I've done pull-ups in years. I'd been doing cable pull downs.

For some reason, my gym doesn't have one freak'n straight bar to do chins/pullups on... anywhere. It's strange. Yet we have about 7 places to hang from that have like three weird grips to choose from. All work well for chins, but are a bit awkward for pull-ups, I'll see how it goes.

Coke
06-08-2007, 07:09 AM
Awesome to see you planning ahead this way, good luck on reaching your goals.

Rock Steady
06-09-2007, 01:59 AM
Awesome to see you planning ahead this way, good luck on reaching your goals.

Thanks man, I'm trying to take it seriously!

That said, why am I piss drunk at 3 A.M.?? A boy's gotta have fun.

Rock Steady
06-11-2007, 02:27 PM
Saturday, June 9

Incline BB
135 x 5
155 x 4
175 x 3
175 x 3

Flat DB Bench
80s x 4
100s x 4
100s x 4
100s x 4

Weighted Dips
bw x 7
bw+45 x 5
bw+90 x 3
bw+90 x 4
bw+90 x 3

Deads
225 x 5
315 x 4
365 x 3 (This was my PR just a few months ago! Good stuff - but my mood would soon change.)
365 x 3

Cable Rows
During the warm up my back didn't feel great, so I decided to take it easy and do some reverse curls and take off

Reverse Curls
50 x 8
70 x 8
70 x 7.... a sudden pain shot into my left wrist. I dropped the weight and felt some pain, but it didn't seem too bad.

One hour later: my left wrist is officially INJURED

This sucks... it's now 48 hours later and the pain is still pretty intense, but maybe 10% better. I have it in an Ace bandage, I've been icing it some, and I've been taking Ibuprofen. I may do some leg work tomorrow, but it's going to have to be *cough* machines.... I'm not using my wrist at all, not even for squats. After that, I'm in Seattle for work until Friday night and I'll see how I'm doing then.

Lesson: no more reverse curls for me.

Stumprrp
06-11-2007, 02:41 PM
nice deads and presses man

Built
06-11-2007, 02:42 PM
I can't do reverse curls either.

This sucks. Bleah.

Rock Steady
06-11-2007, 02:49 PM
I just wonder how long it's going to take to heal. A friend of mine said something similar happened to him a few years ago and it took TWO MONTHS to heal. AHHH! I feel like a moron for doing the reverse curls!

Rock Steady
06-11-2007, 02:51 PM
nice deads and presses man

Thanks. I'll catch you soon. Wait. No. :)



This sucks. Bleah.

Yes!

North
06-11-2007, 03:10 PM
That sucks man, get better. Atleast you'll have a lot of time to work on your squat maybe?

Coke
06-12-2007, 05:28 AM
Hope your wrist heals up in a speedy manner...workout was solid throughout dude.

Rock Steady
06-12-2007, 12:19 PM
North and Coke - Thanks guys. It feels MUCH better today, although nowhere near good enough to lift with..... as a result....

Tuesday, June 12 - An armless leg day!

Not being able to use your left wrist makes a solid leg workout tough to come by. I tried holding the bar for squats with no weight on it... forget about it.

Hammer Leg Press
360 x 7
450 x 6
540 x 4
540 x 4

Hammer L.P. Calves
540 x slowly x burn
450 x slowly x major burn
450 x slowly x cash money

Ab Ball
12
12
12

*Cough* Leg Extensions
130 x 10
150 x 10

I decided it's probably not smart to go really heavy on these. I gotta say, they did feel pretty decent

Leg Curls
130 x 12
150 x 12

Overall, a pretty crappy leg day. I miss my left wrist - a lot.

Still, I was surprised at how good the leg extensions felt... they really hit the lower part of the quads well. I may throw them in from time to time but just not go heavy. Or not.

Off to Seattle (for freak'n work...)! Back Saturday!

Coke
06-13-2007, 05:07 AM
Chill a couple of days from the workouts while away on business, wrist should be even better by then.

Howard 9
06-13-2007, 12:37 PM
Nice workout considering the wrist problem, hope it gets better asap.

North
06-13-2007, 02:29 PM
I've never done them before, but zerchers don't seem to use the wrists in them.

Rock Steady
06-17-2007, 07:40 PM
Thanks for your support everyone... the wrist still hurts, but primarily in ways that shouldn't affect my lifting too much besides curls, I think.

I'm going to give it a shot tomorrow and we'll see how it goes. If I feel pain, I'll be cutting it short!

I suppose I could try zerchers, although they look so painful!!

Rock Steady
06-18-2007, 04:20 PM
I didn't even go to the gym today - wrist was still too testy. I'm going tomorrow for sure, even if it means I only use freak'n leg machines again. Ugh!

Lesson: Don't hurt your wrist!

fleep
06-18-2007, 08:57 PM
hope u have a speedy recovery get well soon!

Rock Steady
06-19-2007, 10:29 AM
Thanks fleep.

Tuesday, June 19
Back at it... kind of

Incline BB Press
Went light due to wrist
135 x 8
135 x 8

Chins
I could barely feel these in my wrist, but decided not to add weight
bw x 5
bw x 7
bw x 5
bw x 4 + 1 negative

Military Press
Light again....
95 x 8
95 x 8
95 x 6

Decline Press
135 x 10
135 x 10
I started to feel this in my wrist so I stopped.

It was great to be back in the gym, but the wrist isn't quite there yet. It doesn't really hurt any more now than it did before I went... maybe ever so slightly. Looks like tomorrow I'll be doing freak'n leg machines to avoid using it and then I won't be back in the gym until Friday. Fingers crossed.

Coke
06-19-2007, 10:39 AM
To be keeping your head in the game this way is sweet...do what you gotta do to get back 100% bro.

Rock Steady
07-05-2007, 01:36 AM
Update!

I'm still alive!

I'll post my workouts soon. They've been lacking a bit due to my wrist, which bothers me on a lot of lifts, BUT I did set a new deadlift PR: 425!

Coke
07-05-2007, 08:50 AM
Kudos for pulling off the deads PR with the ill wrist...you'll be getting completely on track soon.

TheLion
07-05-2007, 10:41 AM
alive and well with that new PR. congrats

Rock Steady
07-11-2007, 01:16 PM
Thanks guys....

Wrist is still on the mend - really starting to piss me off. I'm slowly learning which lifts I can do without any pain and sticking just to those.

All from a few reverse curls... who knew that was possible!?

TheLion
07-11-2007, 08:08 PM
get better. no more reverse curls...ever. do some lower stuff. even if its machines. do pistols. they suck, but are effective

Rock Steady
07-11-2007, 11:38 PM
Haha... 'ever.' I like that idea. Thanks, I'll do my best to heal up!!! It's so annoying! I can deadlift 425 pounds with no pain there but sometimes it hurts to lift my freak'n cat the wrong way.

It's been like 6 weeks!

Rock Steady
02-25-2008, 01:16 PM
Let's see if I can kick this off again

Sunday, 2/24

Incline Bench
135*8
155*5
175*5
185*4

Sumo Deads
225*5
275*5
325*3
365*2
405*1
435*1 PR
445*0.99 - I think I got this but I'm not sure so I won't count it

DB Bench
90s*7
90s*7
90s*7
90s*7

BB Rows
115*7
135*5
155*5
175*4
195*2
155*5

Dips
+45*8
+45*8
+45*8

Push Downs
82.5 'units'*8
82.5/62.5 'units'*8/6 burnout

I was in the gym way too long - about 100 minutes since I ran into some friends. My wrist has been bothering me still, so wraps are on the way.

Rock Steady
02-25-2008, 01:20 PM
Monday, 2/25

Olympic Squats
135*8
175*8
175*8
175*8 - oh the burn! These are so much harder than wide squats for me!!

Abs (ball)
bw*12 w/squeeze*4 sets

High Foot Placement Hammer Leg Press
4pps*8
4.5pps*8*2 sets - felt good

Seated Calves
120+bw*8+stretch+squeeze*4 sets.... ouch in a good way

I'm pretty excited - I just started taking Maximus (excited about the Microlactin mainly), I ordered Waxy Maize for PWO (excited about the decreased catabolic time), and I just ordered RESULTS (which everyone seems to be going nuts over). The only problem with starting all of those things at once is that if I do make good gains, I won't really be sure what caused it. Oh well.

Rock Steady
02-26-2008, 02:01 PM
RESULTS and Waxy Maize are both in the mail. I'm excited.

jed
02-26-2008, 02:15 PM
glad to see your back in action. pretty damn strong start for bein inactive for a while!

Brad263
02-26-2008, 02:35 PM
Thats a awesome deadlift. Good luck with the wrist hope it stays healthy for you.
I have been taking waxy maize for a week or so now can't really tell if its helping yet but its not hurting. I really gotta give it like a month to decide if its really making a difference. But there sure is a lot of hype behind it.

Rock Steady
02-26-2008, 02:59 PM
glad to see your back in action. pretty damn strong start for bein inactive for a while!

Thanks. To be more clear, I wasn't inactive this whole time - I've been lifting. I just didn't keep the journal up.


Thats a awesome deadlift. Good luck with the wrist hope it stays healthy for you.
I have been taking waxy maize for a week or so now can't really tell if its helping yet but its not hurting. I really gotta give it like a month to decide if its really making a difference. But there sure is a lot of hype behind it.

Thank ya. Have you at least noticed that your stomach doesn't hurt as much after chugging 40-60g of carbs?

Brad263
02-26-2008, 03:08 PM
Thanks. To be more clear, I wasn't inactive this whole time - I've been lifting. I just didn't keep the journal up.



Thank ya. Have you at least noticed that your stomach doesn't hurt as much after chugging 40-60g of carbs?

I only tried the 60 grams of carbs thing once before and I thought I was going to die so I vowed never to try it again because it wasn't worth puking and missing dinner.

I still notice a little bloating but nothing that really messes you up just makes you feel like you ate to much but nothing like if you drank that much dextrose.

I have only had a problem with it once, that was because I did 30 grams before the gym and 60 grams after, 90 grams in a couple hours was just to much carbs in to short of time, and even then I just took a nap to get away from the stomach ache, and I just jumped right into 60 grams without building up when I first started the WM so someone who has done dextrose or malto before should have no problem.

Rock Steady
02-26-2008, 07:09 PM
Tuesday, 2/26

Well, I'm trying a new 'aggressive' split for a couple weeks to shock my body a bit. Basically instead of Lift-L-Rest-R-L-L-R I was going to switch to L-L-L-R-R, L-L-L-R-R for about 15 days.

This is the second time I've gone through it and it's killing me. I'll be switching back to more rest very soon, but wanted to mix it up before I started the new supps.

Chins
bw*5
bw+25*5
bw+25*5
bw+25*5
bw+25*barely 4

Seated DB Press
50*7
60*7
60*7
60*7
60*6 - meh

Side Raises
Shoulders were burning so I didn't have much
15*8 slow
15*8 slow
15*8 slow

Pull Downs
70 units*8
80 units*8
90 units*7

Trap Machine
330*8 - stopped due to a blister that was close to opening. Ow.

Fat Bar BB Curls
55*8
75*8
75*8
75*8
75/55/35*5/5/5 (I felt like being a curl jockey for 10 minutes. So sue me.)

Dynamic DB Bench
Nothing left in the tank. I shouldn't have even done this.
80s*8*2 - total crap. With rest I'm good for another 10#s. Lesson learned.

Rock Steady
02-29-2008, 01:12 PM
Friday, 2/29

Wide Stance Squats to Parallel
135*8
225*8
225*8
225*6
225*8 - this was a battle

Abs - Cable Pull Downs
70*12
70*12
80*12
80*12

Hack Squats
135*9
135*10
135*10
135*10 - I dropped an f* bomb on the 10th rep. Fortunately the gym was pretty empty. These things, even with 135 pounds, KILL me by the 8th, 9th, and 10th rep.

Calves, Leg Press
290*8 slow+pause
290*8 slow+pause
290*8 slow+pause
290*8 slow+pause

I had some dextrose and whey pre-workout, waxy maize+whey during and post, and some more dextrose and whey 20 minutes later.

Milk time.

Rock Steady
03-01-2008, 04:31 PM
Saturday, 3/1

Incline BB
135*6
165*5
185*4
205*2 PR weight and reps
205*2

Conv. Deads
225*5
315*4
365*3
385*3
385*3

DB Bench
100s*5
100s*5
110s*4 PR reps
100s*5
100s*6

BB Row
135*8
155*8 cheated a little
155*6 strict
155*7 relatively strict

Dips
bw+45*10
bw+45*10
bw+45*9

Cable Push Downs
82.5*8
102.5*6 PR weight and reps
102.5*6/67.5*5 burn

Good workout.

TheLion
03-01-2008, 05:19 PM
have you been working out this whole time you've been gone, or did you just magically jump back in and were still able to smash weight? great workout man

Rock Steady
03-01-2008, 05:58 PM
have you been working out this whole time you've been gone, or did you just magically jump back in and were still able to smash weight? great workout man

I've been working out the whole time. Thanks!

TheLion
03-03-2008, 08:00 AM
solid. keep it up

Brad263
03-03-2008, 08:16 AM
Friday, 2/29


135*10 - I dropped an f* bomb on the 10th rep. Fortunately the gym was pretty empty. These things, even with 135 pounds, KILL me by the 8th, 9th, and 10th rep.
Milk time.

When I read F* bomb for some reason I was thinking fart. Then I realized you just swore. I always have problems with squats and deadlifts and having gas, I just try to act like they don't happen. LOL

How you like the Waxy Maize? What brand did you get?

Rock Steady
03-03-2008, 08:19 AM
solid. keep it up

Thank you sir.


When I read F* bomb for some reason I was thinking fart. Then I realized you just swore. I always have problems with squats and deadlifts and having gas, I just try to act like they don't happen. LOL

How you like the Waxy Maize? What brand did you get?

I got the generic type from www.bulknutrition.com. It's good so far, but I've only used it for a couple of workouts. The taste isn't bad, but it isn't sweet like dextrose. I like taking it in the middle and at the end of my sessions - at the very least, it feels like I'm saving my muscle from being used for energy.

Rock Steady
03-03-2008, 08:22 AM
Sunday, 3/2

Oly Squats
Used wrist wraps for the first time on these today, since I've been having some problems with pain. They helped a lot! I could think about lifting the weight, not my wrist pain.
135*8
155*8
185*6
205*5 PR Oly Stance Weight, Reps

Abs (Ball)
bw*12+hold
bw*12+hold
bw*12+hold
bw*12+hold

Hammer Leg Press, Deep+High Foot Placement
4pps*8
4pps*10
4pps*10
4pps*10

Seated Calves
bw+120*8
bw+120*8
bw+120*8
bw+120*8

Pretty solid day.

Rock Steady
03-04-2008, 12:41 PM
Tuesday, 3/4

Chins, Palms Out
bw*7
bw*7
bw*7
bw*6 (lately this has been 4 - so it was nice to get 6)

BB Millies
95*6
115*6
115*6
115*5
115*5

DB Side Raises
15s*8
20s*7

Cable Pull Down
160*8
200*5
220/140*3/5

Trap Machine
270*12
270*12

Fat Bar BB Curls
65*8
85*5
65*9

DB Bench - I need to find a new place for this secondary chest work to supplement my chest day. By the time I get here, my triceps are fried. I may move it to a leg day.
90s*8
90s*6
90s*7 - sucked, sucked, sucked. Too tired by this point.

I used wrist wraps for the millies, curls, and db bench - they seemed to help.

Since I started taking MAXIMUS every morning (just over 2 weeks) I'm up about 3-4 solid pounds. It's not the Maximus that's really doing it, it's the extra calories, but I'm happy I'm gaining weight and getting the extra fiber/good fats.

It's been 5 days on RESULTS and while I've had a couple good sessions, the verdict is still out. I have THREE containers I'll be going through, so I'll have a much better idea in the weeks and months to come.

Rock Steady
03-05-2008, 07:12 PM
Wednesday, 3/5

Wide Stance Squats to Parallel
135*5
185*5
245*4
275*4
295*3
315*2 PR, +10 weight, +1 reps!
335*1 PR + 30 weight :)

Abs - cable pull downs
72.5*12
82.5*12
82.5*12
82.5*12

Hack Squats
135*10
155*10
175*10 PR + 20 weight I believe
175*11 --- Lately when I finished my 10th rep with 155 my legs were on FIRE. Today, I feel like I could have done 5 more at 175 until I felt that burn. I was too freaked out to continue. Next time I'll go for 195 I guess!

Calves, Leg Press
290*8
310*8
310*8
310*8

Sweet day in the gym. I refuse to attribute this to RESULTS for a few more weeks, however.

jed
03-05-2008, 07:54 PM
looking strong as hell in here dude, and killer new PR on squats! +30 is HUGE!

Rock Steady
03-06-2008, 08:39 AM
looking strong as hell in here dude, and killer new PR on squats! +30 is HUGE!

Thanks for stopping by jed, appreciate the kind words.

Rock Steady
03-08-2008, 05:01 PM
Saturday, 3/8

ME Back/RE Chest

Incline BB Bench
135*6
155*6
175*6
175*5
175*4

Deads (sumo)
225*5
315*4
365*2
405*1
435*1
455*1 PR + 20 Weight! I feel like I may have had 470. Will try again in a couple/few weeks

DB Bench
75s*6
100s*6
100s*5
100s*5
100s*5

BB Rows
135*6
155*6
175*4
195*3
205*3 PR + 10 Weight

Dips
bw*10
bw+45*11
bw+45*11

Tri Push Downs
77.5*10
77.5*8
77.5*8

The PR on deads made my day. Unlike two weeks ago when my grip failed on 445, it was pretty solid at 455 today. I am optimistic I'll hit 500 by late-summer. 525 by year end would be incredible, but I won't get too far ahead of myself.

Rock Steady
03-09-2008, 03:01 PM
Sunday, 3/9

Narrow Stance Oly Squat
135*8
155*8
175*8
175*8
175*9

Abs (ball)
bw*12*4 sets

SLDL
135*8
185*8
185*8
185*8

Seated Calves
bw+120*10
bw+120*10
bw+120*10
bw+120*10

Coke
03-10-2008, 02:33 PM
In a nice groove man, raising up very well all around.

Rock Steady
03-10-2008, 02:55 PM
Thanks Coke, and thanks for stopping by!

Rock Steady
03-11-2008, 04:13 PM
Tuesday, 3/11

Chins
bw*6
bw+25*5
bw+45*4
bw*7.5

Seated DB Shoulders
55s*6
60s*6
70s*5
75s*3-4
55s*7

DB Side Raises
15s*8
20s*8
20s*8

Cable Pull Down
160*8
200*5
200*5

Trap Hammer Strength
270*12
270*12
270*12

Thick Bar Curls
65*12
65*8
65*8

jed
03-11-2008, 09:05 PM
good shoulder day man. pretty heavy shoulder presses and very nice chins!

Rock Steady
11-03-2009, 01:05 PM
Saturday, 3/8

ME Back/RE Chest

Incline BB Bench
135*6
155*6
175*6
175*5
175*4

Deads (sumo)
225*5
315*4
365*2
405*1
435*1
455*1 PR + 20 Weight! I feel like I may have had 470. Will try again in a couple/few weeks

DB Bench
75s*6
100s*6
100s*5
100s*5
100s*5

BB Rows
135*6
155*6
175*4
195*3
205*3 PR + 10 Weight

Dips
bw*10
bw+45*11
bw+45*11

Tri Push Downs
77.5*10
77.5*8
77.5*8

The PR on deads made my day. Unlike two weeks ago when my grip failed on 445, it was pretty solid at 455 today. I am optimistic I'll hit 500 by late-summer. 525 by year end would be incredible, but I won't get too far ahead of myself.

I probably won't be keeping my log up to date, but I just worked out today for the first time in ... a long time. I took time off b/c of my wrist but it turns out it still hurts anyway! Great. Please compare today to my last posted chest/back day.... HAHA!

Incline: 95 pounds, 3 sets, 6-8 reps - failed

Deads: 135 for 6, 185 for 6, 235 for 5 - my grip was going but I could have done more... not much more :(

DB Bench: Wow... this sucked. 50 POUNDS. TWO SETS. FAILED AFTER 6 REPS on the second set!!! Hahahaha.... I just have to laugh at this.

Did some light cable work for my back.... not worth noting.

Dips: didn't add any weight and it felt JUST like +90 used to feel. Un-freak'n-real. Did about 2 sets of 5!

EZ Curl Bar, standing curls: 60 pounds, 2 sets, failed after 6 reps on the second set.
-----
Ouch.
-----

I moved back East and the good news is that there's a World Gym RIGHT next to my place. They even have kettle bells. Pretty cool. Hope everyone is doing well.

jed
11-03-2009, 01:07 PM
Dont worry about it... I've lost all my strenght as of recent also. Just starting to get back into motion again. Good luck with everything.