Squats and Junk Food

[Meat_Head]

Current: 5'11, 191-193lbs, abs are starting to disappear, so bf is probably around 15%

Bench(from bottom position in power rack): 185, I'd guess my regular bench is around 200

DB incline press: 60x8

EZ bar curl: 100x3

DB shoulder press: 50x2

DB laterals: 25x7

Pullups: BWx8

Squat: Around 260-280

Deadlift: 305-315

Powerclean: 165x1

That's enough lifts for now...

Goals:
Bodyweight:
Bulk 210 by January 1, 2004
I'll probably cut then

Weights:
Deadlift: 405x1 or 315x10
Powerclean: 225x1 or 185x5
Squat: 405x1 or 315x10
Leg press: 750x1 or 500x5
Bench: 225x10
DB incline press: 80x10
Dips: BW+100x4
DB shoulder press: 70x10
Standing BB OH press: 185x1 or 135x10
Weighted pullups: BW+100x1 and BWx20
T-Bar barbell rows in corner: 270x5
Nautilus pullovers: 200x5
EZ bar curls: 150x1 or 105x10
Skullcrushers: 130x1 or 100x5

Random:
Sprint 50m in 6 seconds
Sprint 100m in 12 seconds
Vert. jump: able to touch rim on basketball goal
Throw much faster/harder

Phew, I have alot of damn work to do....

Weightlifting days:

1) Quads:
Squats - 5x5 or 5x5,4,3,2,1
Leg press - At least 2 heavy sets, 1 dropset
Throws - Raquetball, basketball, baseball, tennisball, rocks, etc. (pick any and make a bunch of throws)

2) Press:
Bench or barbell OH press - 5x5 or 5x5,4,3,2,1
Incline DB press and/or dips - 2-3 heavy sets
Skullcrushers SS with cable pushdowns - 1-2 heavy sets
Jumps - For distance, for height, any kind

3) Pull:
Weighted pullups:
5x5 or 5x5,4,3,2,1, then 1 set of bodyweight
T-bar rows - at least 2 heavy sets
Pullovers - 1 dropset(optional)
EZ bar curls - 1 or 2 heavy sets
3-5 50m sprints

4) Trap/olympic:
Snatch pulls SS with clean pulls SS with subscapular retraction barbell rows - 2x6 reps each exercise
Powercleans from lowest safety bar position in power rack - 3x5
OH shrug - 1x20
Snatch grip deadlifts - 3x5
Snatch cuban press - 1x20
***

All of these days will NOT be performed in one week. I'm going by instinct there to keep from overtraining. However, they will all be performed at least once every 2 weeks. I may do random running, jumping, or throwing on random days to, if my recovery ability allows for it. I'll be bulking, eating 4-6 meals per day not counting snacks. If I get the money, I may supplement with 4-AD later.

[Budiak]

You *can* pm a mod with a request for a thread name change.

[Meat_Head]

Originally posted by Budiak
You *can* pm a mod with a request for a thread name change.

Its just a thread name.....

[fuzz]

LOL...

oh man...

Originally posted by Budiak
You *can* pm a mod with a request for a thread name change.

[fuzz]

ALSO, just to actually contribute here: I would recommend dropping the arm day and concentrate on the big 3 lifts, plus your core. Your arm strength/size will come as you bench/squat/dead/chin/etc.

[Meat_Head]

Originally posted by fuzz
ALSO, just to actually contribute here: I would recommend dropping the arm day and concentrate on the big 3 lifts, plus your core. Your arm strength/size will come as you bench/squat/dead/chin/etc.

Actually I've been thinking about doing that all day. 5 lifting days would really push my recovery abilities, and slow my progress on the other more important days. I'll add 1 bicep exercise on my pull day and 1 tricep exercise on my push day.

[JustinF]

Originally posted by fuzz
ALSO, just to actually contribute here: I would recommend dropping the arm day and concentrate on the big 3 lifts, plus your core. Your arm strength/size will come as you bench/squat/dead/chin/etc.

:withstupi

[RuLess]

haha g'l with your goals.. im sure you'll achieve em

[Meat_Head]

Weighed in at 193

Snatchpull/cleanpull/row superset:
45x6/6/6
115x7/6/6
115x6/6/6

Powercleans from about an inch below the knees
115x6
115x5
115x5

OH shrugs
95x20
These felt strange, I'm sure they'll take a while to get used to. A little stressful on the wrists and annoying to keep balance for very long.

Power shrugs
205x8
185x10
205x1 Held at top position of shrug for probably about 30-40 seconds

DB cuban press
15x13
These are strange but seem to work damn well....

By the way, this workout is to achieve the 'look of power'. I already have big traps when compared with the rest of me, but it can't hurt to have em bigger now can it....

Hey, I have a gay journal name, might as well have goals that make you

After hitting the weights, I got a raquetball and went to the raquetball courts with my training partner. First I'd make 10 throws with my right arm at a target about 1 foot square foot in surface area, then he'd throw 10, then I'd throw 10 with my left, and he did the same. We rested for a bit. Then I threw one with my right, he threw one with his right, I threw one with my left, he threw one with his left, and so forth. We did that for quite a while. Rested a bit more. Then I made 15 throws with my right and 15 with left, and he did.

We went out to the football field and did 100 meter sprints, just 2. Then we long jumped about 50 yards and went to eat... Good workout.

[pruneman]

\

[JustinF]

Nice shoulder session.

[Coke]

best of luck with the new plan man...whatever you do is going to work as long as you do something bro -

[Meat_Head]

Thanks justin and cocoa!

[Meat_Head]

Push workout in 10 minutes WOOHOO!!!! I'm frickin stoked... I may do some throwing after it, and after rotar cuff work. 5x5,4,3,2,1 bench is the plan...

[Meat_Head]

Bench press
45x14
95x12
135x6
145x5
155x4
165x3
175x2 This set messed up a little bit. Bar came too high up on my chest, reps were alot harder
185x2 KICKASS! I did the first rep and it felt easy, so I said **** it and did another. Perfect reps, new PR for that weight.

Dips
BW+30x4 Phew lost alot of strength
BWx6

Incline DB press
60x6

Tricep cable rope pushdowns SS with single arm pushdowns
120x5 50x4/4
100x6 50x5/5

Threw a raquetball 5 times with the right then 5 with the left. Warmed up a bit more.
Then threw as hard as I could 5 times with right, then 5 with left, then 10 with right, 10 with left, finally 15 with right, 15 with left.

After that I focused a little more on accuracy and threw a bunch more with my right, got a little better with form.

[JustinF]

Nice session bro. Keep up the good work.

[pruneman]

Originally posted by JustinF
Nice session bro. Keep up the good work.

:withstupi

[Coke]

Good chest and tri session dude - Nice!

[Meat_Head]

Thanks everyone! Feels good to be making progress again.

[fuzz]

Whats the reason for the racquetball throws?

[JuniorMint6669]

I was wondering why the throws myself. I noticed you wanted to increase your throwing power, but for any sport in particular? Maybe throwing rocks at cars driving by your house? I know I used to loved to do this, but then I got worried about putting too much stress on my rotator cuffs. I always see baseball players iciing their shoulders. I figured it would be safer if I just bought a slingshot instead.

[Meat_Head]

LOL @ junior

Basically its for any sport I might play in the future. All summer I was involved in playing sports with friends, many who play on a baseball or football team, and I did well in things that required brute strength or strength endurence, but anytime it involved throwing, speed, or jumping I was left behind. I have friends that are throwing 70-80 mph fastballs, I doubt I could do much more than 60, if that much at all. Sure I can throw harder than the average 17 year old, but its nothing spectacular, and my goal is always the spectacular...

I'm trying to become a pretty well rounded athlete while getting bigger and stronger. Those are hard to attain at the same time, but I'm doing my best

Anyone who has any advice on keeping my shoulder healthy through all of this, I would appreciate hearing it.

[JuniorMint6669]

Im honestly not sure if you need to worry about it. Maybe its just the baseball players that have been doing this 365 days a year for 10-20 years. But it couldnt hurt doing some rotator cuff work

[Meat_Head]

I was supposed to squat yesterday, but was a little busy chasing cheerleaders at a high school football game. I think it was worth it, my possible-bone-ometer score has gone up about 10 points since.

I just mixed the quad and pull workout together today:

Squats
45x12
135x8
185x6
225x5
230x4
235x3
240x2
245x2 Woohoo! The only sets that were really 'hard' were 225, 230, and 235. Good ****!

Decided not to do leg presses.

Pullups
http://t-mag.com/html/body_144short.html
That's what I did for pullups....

Lat pulldowns
100x4
80x10

Some rear delt machine for one set

Went and did 2 40 meter sprints with 5 jumpsquats at the end. Nothing special.

[d-bol_dale]

Got to agree with JuniorMint6669 some rotator cuff work would strengthen those areas tremendously. Try some lying L-Flyes should do the trick