Time+Patience Plus Consistency

[ThomasG]

Nice to see some BBing here! You have any upcoming shows?

[Time+Patience]

Monday June 21

CG Pullups
7 sets up to 50 reps

DB Rows
75x12/10/10
Drop set on last set
65x6

BN Pulldowns
8x15/15/15

**** I was very taxed after during the CG Pullups, I really thought that I would be able to hit 50 in less than 7 sets-- I have changed my rep pace to a slower negative on every exercise which is making a difference. I've always disliked doing DB Rows, and have never done them due to my dislike, but I have more limitations on exercise choices so here they are. I must have been doing them wrong in the past b/c I really felt these better this time around, I'm making sure to get the long stretch and a strong contraction and boy do they feel good. The BN Pulldowns were there for the hell of it, real slow and they felt great.

Solid back workout overall. I had to make it quick, so just one workout.

Tuesday June 22

Standing Military
135x12
145x10/10
155x7
165x5/5

Arnold Presses
55x12/12/10

Cleans
135x5
155x5
175x5
195x5
215x5

**** Standing Mili's first and I'm liking them more and more. I see them in a lot of guys journals so I'll be doing them more often, and it's easier to do these rather than messing with the crappy bench rack they have here. The Arnold's were hard as heck, but they felt great. I'm liking the 2 pressing exercises for shoulders, we'll see how that holds up over a few weeks. I just pyramided up on the Cleans and I'm always happy when I do these b/c they work good for me. I added 2 sets of Arnolds later in the day supersetted with DB Shrugs to cap off my workout.

Solid workout again.



Wednesday June 23

Wide BB Curls
95x10/10/10
115x3/3

Overhead 2 arm DB X
75x10/10
85x7/6/6

CG BB Bench
135x12/12
155x7/6

Incline DB Curls
25x12/12
30x10
35x6

*** I love doing wide BB Curls, but I haven't seen much in terms of bicep development over the past year, so I'll be playing with rep ranges and sets over time. The DB overhead's weren't bad, but I didn't feel 'em to much, but they were tough-- I have to really focus on my form as my shoulders can get some awkward strains if I get sloppy and point my elbows out too much. My tri's must have felt the DB extensions more than I thought b/c they were worn out on the CG, because 135 and 155 is pretty bad, but it will work. The Incline DB Curls were killer, these wear me out so much.

Another good workout to add, but I'm not sure if I like working bi's and tri's together the super pump on bi's seems to bother me during my tricep exercises.




I'm not sure if i'll be doing these double workouts, as I have actually only done 3, so I'll most likely be altering my split once my wife is done with school (which is tomorrow), b/c we will be working out together more. I'll probably get a quick workout in at 7 am and then we'll work out around 10 am, so I might just do a split that allows me to hit Back early and then hit Bi's when her and I workout.

[Time+Patience]

And maybe you were not as light as you look in those pics at the show. Maybe the photographer had flash on and it washed you out a bit.

Possibly Ryan, but I did look lighter than the majority of the guys when on stage. I'll just have to add more of that junk on me next time around.

Nice heavy RDLs dude.

I'm trying them out for a bit, they are slightly different than SLDL's, maybe a bit harder due to the lack of momentum as compared to the SLDL's. Whatever I can do to hammer my hammies.

Nice to see some BBing here! You have any upcoming shows?

It does seem to me that there are a lot of PLers on the site with a few of us BBers. There aren't a great deal of BBins contests in Ohio after Spring, there are 3 left for the year but I have conflicts with 1 of them. I'm aimming to compete during the Spring again, probably with the same contest, The Northern Kentucky, in March and then do 1-2 more after that. I could manage to add about 6-8 more pounds and stay in the Middleweights, so knowing that I was badly undersized I could use the additional weight.

[ThomasG]

Nice, what you weighing these days

[Off Road]

It does seem to me that there are a lot of PLers on the site with a few of us BBers.

There are a lot of power lifters, a few bodybuilders, but a majority are just plain 'ol "lifters", not fitting into the power lifter or bodybuilder mold.

[Coke]

With fine tuned preparation, there's no reason why you can't take the Northern Kentucky next year.

[f=ma]

great ohpressing man. standing milis are the best. how is the new gym going so far? seems like youre making headway despite having a lesser gym

[chevelle2291]

Your standing military's are disgusting. I love CG Pullups, definitely one of my favorite exercises. What do you use the cleans for? Trap/upper back development?

[brihead301]

Recent pics are looking awesome man!!! That's about the bf% I'm at (maybe slightly more even). What are your current stats? And what were your stats in the picture of the competition?

[Behemoth]

Diggin the workouts lately bro, upping the volume and weight it seems. Also look real good in the latest photos. Very, very presentable for 3 months post contest IMO. A lot of BB'ers go to **** too quick and you've definetly not.

[cphafner]

Standing mils suck until you get the hang of them, and then they rock. Nice stuff going on Scott(just scrolled back a page and saw that.)

[Time+Patience]

Nice, what you weighing these days

I've been standing still at 195 for a few weeks, while I've leaned out a bit. I'd like to hover around here, unless I have a surplus of muscle mass gain, which I'd welcome with open arms.

With fine tuned preparation, there's no reason why you can't take the Northern Kentucky next year.

I don't know about taking the show... but I'd love to place in the top 3 again, but I'd like to accomplish the goal of coming in a bit heavier with better conditioning. I think that would help me greatly. I'll be starting my diet a bit earlier this time!

great ohpressing man. standing milis are the best. how is the new gym going so far? seems like youre making headway despite having a lesser gym

If you've seen my pics that little gym around me is where I have to make due. I haven't been to the CRC in a while, but now that my wife is done with school maybe we'll get there 1-2 times per week. I'm still playing around with my routine. It's too early to tell how the higher reps and higher volume is working out, but I'm onto week 3 right now.

Your standing military's are disgusting. I love CG Pullups, definitely one of my favorite exercises. What do you use the cleans for? Trap/upper back development?

I'm hoping that the Standing mili's do me some justice! The bigger the delts the better the physique. Traps and upper back, that's right. When I used to do Cleans consistently my delts and traps looked great, but I always stopped them. I'm going to continue using them and I'm looking to actually focus on increasing my strength on them. I assume if I'm doing Cleans with 300+ pounds then my traps and delts should be looking pretty solid.

Recent pics are looking awesome man!!! That's about the bf% I'm at (maybe slightly more even). What are your current stats? And what were your stats in the picture of the competition?

To guess my BF %, which I still haven't taken even though I bought the calipers, I'm thinking 15% or so, with my BW @ 195 for the past few weeks. I'm just a hair under 5'9". When I did that competition I weighed in at 170 the day before the show, but I hadn't weighed less than 175 on any scale before that day. I'm not sure of my BF %, but I'd guess I got it under 5% for that week or so.

Diggin the workouts lately bro, upping the volume and weight it seems. Also look real good in the latest photos. Very, very presentable for 3 months post contest IMO. A lot of BB'ers go to **** too quick and you've definetly not.

Thanks Rory. I feel that I went to crap too quickly within the first 4 weeks. I felt very guilty for how bad my binge was post-contest. I'd like to lean out a bit more over the next few weeks, but I'm really playing with my diet and trying to perfect some things. I'd like to do a much better job on my next contest prep. and take it with strong precision, similar to how you're approaching your contest (which is going great BTW, your size is still staying up).

Standing mils suck until you get the hang of them, and then they rock. Nice stuff going on Scott(just scrolled back a page and saw that.)

I think I'm starting to like them, I'm trying to do a little something when I do Chest on Friday's just to get the groove and feel of them.

[Time+Patience]

Thursday June 24

Leg X
7x25
9x15

Lunges
145x20
165x18
185x18

Squats
205x30+10

Leg Curls
7x12/12/12

**** I decided to just play around with the sequence of exercises. I’m trying to warm up with Leg Ext’s since I’m working out very early in the mornings. I wanted to Squat today, and I can’t go too heavy at this gym, so I figured I’d do high reppers-- There is no rack, I just have to raise the support arms on the bench, so I can't get under the weights well. The Lunges were very tough and I’m able to do them at this gym—I’ll be playing with these for some time as I'm trying to get the right feel on them. I wanted to get 40 reps for Squats in the first place, but 30 was tough and I did a brief re-rack and did the last 10. I was smoked after this workout and I’m still feeling it.



Friday June 25

Inc DB
55x23
75x10/10
Superset with
Inc Flies
25x10
30x10

Clean & Press
135x8
145x6

Dips
BWx12/12
Superset with
Dec. Flies
30x8/8

*** I was leaving to go to Chicago early that morning, right after I worked out, so I made this very quick thus the supersets. I’ve been incorporating a deep and exaggerated stretch during the Flies and it’s making a difference in my pecs. The Dips were good along with the dec. flies. My chest was fried. I threw in the Clean & Press to allow the extra repetition with the Standing Mili's, which I'm liking more and more.


I'm noticing a difference with my workouts due to the increased volume-- it's hard as hell! I'm usually drenched afterwards. I'll be sticking with the higher volume for another 3 weeks, and then go to Florida. After that vacation I'll probably settle down into 5-3-1 until September when I'll have access to the school gym again, which I'll then run DC again.

[Off Road]

Did you seriously just do 30 rep squats--very cool.

[Coke]

Both session were killer, especially the high rep lunges and squats.

[Time+Patience]

Did you seriously just do 30 rep squats--very cool.

I know you enjoy doing your 20 reppers, but I'm definitely not using a heavy weight for these. Just doing something different.

Both session were killer, especially the high rep lunges and squats.

I forgot how good lunges are for your leg as a whole. I'll try to do these on a monthly basis.


Monday June 28

DB Rows
52x20/20/20

Rear DB Raises (Lat focus)
30x12/12/12

**** I got back from Chicago in the evening and I never made it to the gym so I just used the DB's at home. I tried to tweak the DB Rows form to make them tougher and they were really burning good. The DB Raises were really nice with the lat focus-- on these instead of lifting the DB's away from my body making my arms percendicular to my upper body, I brought the DB's up so that the DB's ended up near my hips (think of the same motion and Straight-arm lat pulldowns). It was a really pansy workout, but something to get in.


Tuesday June 29

Standing Military
135x12
155x8/8
165x4/4
175x4/4

Cleans
165x5
185x5
205x5
225x5
245x3

Rear DB Raises
25x10/10/10

Dips
BW+35 x 8/8/8

**** I did a lot more work with the Standing Military's and they are still working out well. I'll be happy when I'm hovering around 200 for reps. I'm trying to go heavier on the Cleans every other week so I don't overdo them, but I was happy with the 225x5, but the 245x3 was very tough and the form was a uglier. Dips felt great, so I'll be doing them more on chest day.


Solid workouts overall. Military's and Cleans are going to be staples in my shoulder routine for the summer. Hopefully I show some improvements via strength or size-- I'll take either.

[f=ma]

updates are looking great scott. good stuff.. how hard were you puffing on that 30 rep squat set? haha. that is intense.

[chevelle2291]

You're my hero with those 30 rep squats. May have to try that out on friday...maybe...

[Time+Patience]

updates are looking great scott. good stuff.. how hard were you puffing on that 30 rep squat set? haha. that is intense.

I'm puffing pretty damn hard and it's only 205 pounds on my back. I'm not sure if my lower back isn't as strong as it used to be, but I used to do 20 reppers with a much greater amount of weight. I'm going to keep trying to do higher reps on Squats just for the mental & physical challenge that it brings.

You're my hero with those 30 rep squats. May have to try that out on friday...maybe...

Give the higher reps a shot every once in a while, it's just something different, but always challenging.


Onto the past 2 workouts, which were both very tough, but great.

Wednesday June 30

BB Curls
95x12/10
105x7
115x4

Skulls & Stretch
70x12/10
80x8/8

DB Preacher
30x8/8/8

CG Bench
135x12/12
145x10

Concentration Curls
35x8/8
25x6 for 6 sets

DB Kickbacks
20x15/15

**** The BB curls are always great, and I love doing them, but it's time to add something different to my biceps routine to hopefully make something happen, thus the highest volume I've done in a while. The DB Preachers are much tougher than BB Preachers. I had minimal rest on the sets of Concentration Curls, and my bi's were screaming, but pumped to hell! The Skulls & Stretches are great and I was really feeling the CG Bench after that, even though I was working with smaller poundages. I'm really enjoying the higher volume for arms, but we'll see how things develop over the next few weeks.




Thursday July 1, 2010

Squats
315x6
345x4
365x2/2/2
385x1/1/1

Calves on Power Squats
90x15
115x12
140x8

Good Mornings on Power Squats
90x15
115x14
140x12

Squats Close Stance
225x20 (drop) 135x10

**** Solid workout for sure! I haven't been able to go heavy on Squats for 3 weeks and it has shown as the sets were all tough. I can't believe I ended school at 455 and now 385 for quick singles were tough. I kept the rest time very short on the Squats. I tried the GM's on the Power Squat machine before and they really stretch my hamstrings extremely well, so I'm going to probably just get up early and get to the Cincy rec without my wife. I didn't realize it opened at 6 am, so I can get in there before everyone gets up. I still wanted to do some higher rep Squats, thus the 225x20 at the end of the workout. I did the 135 super slow down and slow up. My legs felt great after this workout and this was a great leg workout.


I've been slowing down the tempo a great deal over the past few weeks and I'm still trying to continue with the majority of my sets in the higher rep range. I'm also cutting a good deal of my sets short of failure. Due to the increased volume I don't want to take everything to failure, but I'm still feeling things out right now.

The one change that I'm thinking of making after tomorrow's workout is the split. But I only have 2 more weeks until I go on vacation and then I'll swing the 5-3-1 routine.

[Coke]

Training is solid indeed man...when vacation time comes you should just totally sit back and not lift at all.

[chevelle2291]

What's your reasoning behind doing the 30 rep squats? Is it more of a metabolic/conditioning exercise instead of a muscle gain exercise? I ask because I've always heard that past about 15-20 reps, you're really working on muscle endurance..

[Time+Patience]

Training is solid indeed man...when vacation time comes you should just totally sit back and not lift at all.

I'll most likely just relax. I would like to swing by one of the gyms' down there with hopes of catching Dexter Jackson, but I doubt that would happen. If the hotel has a decent gym I'll probably make due with a little pump here and there, but I definitely won't be doing any intense lifting.

What's your reasoning behind doing the 30 rep squats? Is it more of a metabolic/conditioning exercise instead of a muscle gain exercise? I ask because I've always heard that past about 15-20 reps, you're really working on muscle endurance..

Yeah, I've read the same things, but I'm just doing something different for experimentation is the most simple way to put it. I'm not sure what to expect from them, but they're killer is all I know. I have limited access at this particular gym, so I have to use ligher weights and higher reps on some exercises. I've never trained legs with higher reps on a regular basis. I may be doing too many reps, but I won't know until I re-evaluate things in a few weeks.

I've been using this summer as a time to try out higher reps as I've never given them a fair "shake"-- I've always been in love with heavier weights and lower reps.

BTW I'm in the process of getting this video from my competition onto youtube and I think I have it down! We'll see.

[Time+Patience]

Here is my attempt at uploading a youtube video...

Video

UGHHHH-- it was only supposed to be the portion of my routine, but for some reason it's 2 weight classes! It's over 10 minutes long so youtube won't let it air. I'll get it corrected when i get back to my place this week.

My goal is to get this damn video posted! I feel so technologically incompetent.

[chevelle2291]

Here is my attempt at uploading a youtube video...

Video

Video

UGHHHH-- it was only supposed to be the portion of my routine, but for some reason it's 2 weight classes! It's over 10 minutes long so youtube won't let it air. I'll get it corrected when i get back to my place this week.

My goal is to get this damn video posted! I feel so technologically incompetent.

TP what the heck are you doing up still?

[Time+Patience]

Friday July 2

Flat BB
185x8
205x6
225x3/3/3

Inc DB
75x12/10
85x5/5

Cleans
135x15
155x12
175x10

Standing Military
135x10/8/8

Dips
+25x10
+35x7

**** I still feel very weak on the Flat BB-- all of the other strength increases on various exercises over the past few months haven't helped my Flat BB any. I don't believe I'll do a PLing contest in a while, but I would like my bench to increase before I decide to. The rest of the workout felt great as a whole. I'm still trying to include some extra Clean and Standing Military work, even if it's just quick, continuous sets. I still haven't upped my volume tremendously, but it's been high for me. I'm probably just starting to get accustomed to it now.

Had my binge day on July 4th while we celebrated our kids' birthdays together. It was a fun day and a lot of food such as sweet potatoes, cheeseburgers, hot dogs, Negra Modelo beer (I love dark Mexican beers), cake, ice cream, and some doughnuts. I'll be using today as another binge day since I hate wasting food. I'll be good with my diet until I go to Florida in 2 weeks. I may throw in another binge day, but it won't be like what I did yesterday, or maybe it will be, we will see.