Time+Patience Plus Consistency

[Time+Patience]

Very good squatting. And I'm glad you kicked the Smith habbit

I can say that I just love the free-weight squats so much better, it's not even worth my time. Thanksfully my legs are feeling better, but I'm staying away from anything that bothers my legs, so I think it's all leg curl movements for now.

I'll be doing basic leg workouts: Squats and SLDL.

Wow you're lookin really solid man. Pretty lean too. NIce.

Thanks Ryan. My legs tend to stay lean, and you can still see some abs there, but the obliques and lower back are smothered in fat! I need to continue hitting my abs hard.

Wish you the best with whatever is going on right now and whatever you decide to do where future comps are concerned...no doubt you will be right on the money when that time arrives.

It was an issue with child care and not getting the funding, which I believe I am entitled to.

It's some BS that a single parent can be exmpt from working, schooling, or training, and they can have all of their children watched on the counties bill, while my wife and I are both full-time college students and don't get full funding due to certain "stipulations".

The solution was to enroll him in Kindergarten mid-year at the school where I'm doing my student teaching. He seems to be excited for it. We wanted to wait until next year, as he's a summer baby, we want him to be one of the older kids, not the youngest.

Oh well, I hope it works out for the best.

BTW I think I have my contest schedule worked out.

looking great scott. curse our arm development

im trying real hard to up my arm size

thats cool you teach a weight lifting class, i would enjoy doing something like that

I don't teach the class, I am a student in the class. I love (sarcasm) the lessons from my instructor on how to do all of the basics like stretching, machine safety, squat form, etc. Thankfully he only makes us go through instruction for 20 minutes on Tuesdays. (can't wait for what's in store today)

I needed the 1 credit hour to put me at full-time so Physical Conditioning it was.

I hate my arm development! My arms need to be 17", if not more, to look good and that's a hard feat to accomplish.

looking jaked bra. Mirin chest and legs. So you're going to start doing free squats? Oh hellz ya!

I'm hoping to keep more chest size this time around dieting. My legs keep their size though. I'm hoping they keep more-- I want them huge legs to where people say DAMN!

Gotta do the free squats to get that, and I think OffRoad has talked about my Smith Squats enough!

[Time+Patience]

Monday Oct. 25

Standing Military
140x15
150x6

BB Upright Rows
90x20 x 2 sets

Overhead DB Ext.
75x15
80x8

Squats High bar, close stance.
295x5 x 2 sets
315x3
335x1
365x1

**** This was a solid workout. It wasn't meant to be strenuous. I still kept the rest minimal, that's why my second set on the Standing Mili's were so far apart. I tried to go for higher reps at first, but I couldn't replicate that on the 2nd set. For the squats I used a very controlled negative, paused at the bottom, and blasted upward. I didn't have my belt and I could tell the difference between belted squats and non-belted squats.

I plan on winging it for this week and I'll determine what I'm doing by next week. I'm contemplating one more cycle of DC or just Instinctive training.

[Off Road]

Holy Big Reps Batman...that press was crazy. I hate 140 lbs on the press, I was stuck at that weight (140 x 5) for the longest time. It was my nemisis.

Looks like a great workout; short and intense. You definitely show the newer "bodybuilders" that you don't need those crazy volume routines to get built. Keep up the great work, can't wait to see what you come up with for next week.

[Coke]

This was a solid workout.

No joke, way to continuously be at it!!

[Kiff]

I can say that I just love the free-weight squats so much better,

Gotta do the free squats to get that, and I think OffRoad has talked about my Smith Squats enough!

Free squats=Win

Great work in here mate

[f=ma]

great session scott.

howd class go? lol. does the guy at least have some ability? nothings worse than the fat PT paradox. except maybe global nuclear war. its just sad

[Time+Patience]

Holy Big Reps Batman...that press was crazy. I hate 140 lbs on the press, I was stuck at that weight (140 x 5) for the longest time. It was my nemisis.

Looks like a great workout; short and intense. You definitely show the newer "bodybuilders" that you don't need those crazy volume routines to get built.

If you are impressed with my military numbers, then they must be good! Thanks OR. I think that all methods have their place, and I think it's good to pursue all methods at some point. It's the only way to see what works.

No joke, way to continuously be at it!!

Key word, continuously! Terry, you know that's the one area I've been focusing on the hardest.

Free squats=Win

Great work in here mate

I realize the foolishness in doing the smith squats as opposed to the free weight squats.

I agree free squats= Win!

howd class go? lol. does the guy at least have some ability? nothings worse than the fat PT paradox. except maybe global nuclear war. its just sad

Coincidentally we had no instruction today! And I'd say that the guy is the worst thing next to nuclear war. He's a great guy, but he doesn't really look much physically. He does know his stuff and he's a good instructor, but he just doesn't look like it. I just have a thought that if you're going to be in the field of exercise and fitness then you should look thoroughly exercised, maybe i'm wrong?

[Time+Patience]

Tuesday October 26

Pullups
+25x11 +35x8 (dropset) BWx8

BB Rows
205x13
225x8
275x4

Romanian DL
315x5
335x3
365x1

Sumo DL
315x3 x 3 sets
365x2

Decline DB Pullovers
70x10

BB Curls
70x15/12/12

***** I'd say that this was a higher amount of work for me. It was tough for sure. I started off by doing some plyometric work, so I was ready for my workout. I'm still doing my pullups from the rested position and I'm really enjoying them, hopefully the results follow. I decided to go heavy on my last set of BB rows so they were a little sloppy, but the negatives killed. I'm easing back into the RDL's, and I just did Sumo DL's for the heck of it, I can definitely go heavier. I did the DB Pullovers for good measure and they were solid, and the curls were awesome.


Definitely happy with this workout. I'll probably have my first high intensity workout when I squat again. I'll be doing Chest Thursday which may or may not be back to extreme focus, but the workout after that will definitely be me back on track.

I think my legs should be feeling much better with this extended rest.

[chevelle2291]

Nice session.

On your BB rows, do you pull from the floor or bent-over row style?

[Behemoth]

Nice rowin scott! you give any thought to trading out some strong point emphasis in your workouts to weaker point attention? You have phenominal quads and no doubt that is a HUGE weapon on stage, but I can't help but notice you never let up on them much to put a bigger focus on some areas that don't match the wheels. You quad addict :-p

[Off Road]

I agree, those rows are crazy strong.

[Coke]

He's a great guy, but he doesn't really look much physically. He does know his stuff and he's a good instructor, but he just doesn't look like it.

That is ironic but not unusual; take this big time trainer near Philly who trains some of the top bodybuilders, now this dude is seriously out of shape but knows his stuff...same thing with boxing coaches, etc...

[brihead301]

Haha, I'm glad that you saw the light with the free weight squats vs. the smith machine squats. I mean, who am I to judge considering that you are a competitive bodybuilder (that wins the competitions!)....but hell, I see no benefit to the smith machine over free weight squats!

Looking strong as hell in here as always brotha! I'm looking forward to seeing how the next contest turns out!

[cphafner]

legs are looking really solid! How did you like DC?

[Time+Patience]

Nice session.

On your BB rows, do you pull from the floor or bent-over row style?

I guess you'd say "bent-over row style", aren't Pendlay rows the ones where you come to a standstill at the bottom? I like just going with the flow, especially when I go heavy.

Nice rowin scott! you give any thought to trading out some strong point emphasis in your workouts to weaker point attention? You have phenominal quads and no doubt that is a HUGE weapon on stage, but I can't help but notice you never let up on them much to put a bigger focus on some areas that don't match the wheels. You quad addict :-p

You bring up a very valid point and I gave it serious consideration during a recent workout. I feel that since I do such a lower volume routine that it's easy for me to make sure that I give attention to every bodypart. I also enjoy doing heavy squats. I really can't hit certain bodyparts more frequently than I already do, and I don't want to add much more volume to the routine as a whole.

I'll say that I have utilized the idea of not focusing on my quads as much as 365 for squats isn't near my max so I'm technically not giving it as much effort.

It's hard for me to think of a logically direction to take knowing that outside of my quads every other bodypart could use extra work in my opinion. I would love to increase my back size from every angle, add more delt width and increase my arm size, and work on my upper chest. That's a lot of work!!

I agree, those rows are crazy strong.

I wouldn't have thought that 275x4 would be considered crazy strong, but I'll kindly take the compliment.

That is ironic but not unusual; take this big time trainer near Philly who trains some of the top bodybuilders, now this dude is seriously out of shape but knows his stuff...same thing with boxing coaches, etc...

I always just assume that boxing coaches "were" very skilled, as most are older, but when you are in your mid 20's and not looking like much, then you just look quizzically at them.

Haha, I'm glad that you saw the light with the free weight squats vs. the smith machine squats. I mean, who am I to judge considering that you are a competitive bodybuilder (that wins the competitions!)....but hell, I see no benefit to the smith machine over free weight squats!

Looking strong as hell in here as always brotha! I'm looking forward to seeing how the next contest turns out!

You and OffRoad, there's no real benefit with smith squats, and the free-weights feel better.

legs are looking really solid! How did you like DC?

I'd like everything else to pick up though! I liked that last run, but I wasn't gaining with 4,000 calories, so I had to up it to 4,500. I used to gain off of 4,000 calories, but I couldn't during this cycle.

[Time+Patience]

I'm a bit behind, but I'll be playing catch-up and I'm altering the DC split for this next blast which should carry me through into the new year. It's a 3 day split, basically Pull-Push-Legs. The volume will be basically the same, but I may throw in an extra set here and there.

Thursday Oct. 28

Inc DB
80x10
90x7
100x5

Reverse Flat BB
175x8 x 2 sets

Flat DB Flies
65x6+4

Rack Lockouts
225x3 x 3 sets

**** The weights ramping up to the 100's on the Inc DB's actually felt heavy, but I haven't done this kind of weight in a long time (not sure if I've ever done it before actually). The Reverse BB felt alright, but I just can't go heavy on these, if I can't feel these then I don't do 'em. The flat flies were done with a mixture of a press to them, but I emphasis the stretch at the bottom. The rack lockouts were done with short rests and they really hammer my triceps, but it's hard to go heavy on other pressing movements and rack lockouts for a long time. I'm thinking of adding rack lockouts to my routine for a while.


I still have 1 more routine to update, might not be up until later. It's the first workout of this new DC cycle.

[ThomasG]

As a bber what is your main purpose for the sumo deads?

[Behemoth]

Correct me if I'm wrong, but those IC DB presses are signifigantly heavier than your recent flat DB pressing, no? Good **** if I'm recalling correctly.

You like the DB flyes? I consider a flye motion a staple when it comes to chest hypertrophy but personally can't get 1/10 the workout out of DB as I can on cables or even a pec deck.

[cphafner]

Are youj doing the 3 way DC split? I have never looked into it.

[Off Road]

Pull-push-legs sounds perfect for DC.
How far are the lockouts? Is it like a pin press?

[cphafner]

Pull-push-legs sounds perfect for DC.
How far are the lockouts? Is it like a pin press?

Dante normally only recommends it for his very advanced people.

[Off Road]

Dante normally only recommends it for his very advanced people.

Why?

[Time+Patience]

As a bber what is your main purpose for the sumo deads?

I don't have a great answer other than I like 'em. I'm able to feel the legs being worked when I go heavier and within the 4-8 rep range. My legs respond rather well to any stimulus.

Correct me if I'm wrong, but those IC DB presses are signifigantly heavier than your recent flat DB pressing, no? Good **** if I'm recalling correctly.

You like the DB flyes? I consider a flye motion a staple when it comes to chest hypertrophy but personally can't get 1/10 the workout out of DB as I can on cables or even a pec deck.

With you and Tim doing all of these big DB's I figured I needed to step my game up a bit. I might have been holding myself back, but 100's are very high for me.

Flies are necessary for chest hypertrophy, I really think that any exercise that allows you to get a good stretch under weights can do you justice in terms of growth.

Are youj doing the 3 way DC split? I have never looked into it.

Yeah I am, it's not much different than the other routine in terms of reps and sets, but it makes the workouts quicker and I could use that. He recommends a 2 on 1 off rotation; I'll try to follow that rotation, but I'll let my schedule determine that.

Pull-push-legs sounds perfect for DC.
How far are the lockouts? Is it like a pin press?

They are about arms parallel, and they are actually the same thing as pin presses. I'm able to get a great deal of work from these for my triceps. I assume Dante says that they are for advanced guys as it's an exercise that others might not be able to get enough tricep stimulation.

[Off Road]

They are about arms parallel, and they are actually the same thing as pin presses. I'm able to get a great deal of work from these for my triceps.

I love pin presses. I am different than you though, I really feel them in my chest, makes my chest sore for days.

[Time+Patience]

Tuesday Nov. 2

Rack Deads
445x10

Standing Pullups
BW+30 x 12+5+3

DB Curls
50x8+5+3

Cable Curls
100x20

***** This new split will make my workouts looks so simple, but it appears to feel effective thus far. I really like the idea of just hitting a few exercises to the maximum and leaving. I planned on starting lighter on the rack deads, but a few reps with 425 seemed too easy, so 445x10 is a good start. I'm thinking 10 pound increases each time will be good. The standing pullups are the ones where I'm not at a full stretch at the bottom of the pullup, there's a bend in my elbows at the bottom. The DB curls were solid, and I chose to add 1 higher rep set of a second bicep exercise. I need something more for my biceps, and I think a good 20+ rep set is what I'll incorporate for my bicep workouts.


I didn't have time yesterday for Push, but that's for today. Hopefully it's a good one.