Not sure if I even get 200 in these days. I haven't really worried about it in some time. If I feel weaker during workouts or look small, I eat more. If I feel like I look fat, I eat less.
I think this is possibly the all-time best response on WBB. - Jorge Sanchez
"you're an animal eat like one damn it!" - Wikked1
"Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"
From A Body Builder is Born
i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase
"Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
"Alex is all knowing and perfect"-----Jane (loosely paraphrased)
Current mile time: 4:23
Century races: 3
Current supps: http://www.atlargenutrition.com/prod...covery/results
Using the first set only will give me a more consistent read in the long run.
10 + 2 + 1
12 + 1 + 0
Both 13...but that is nice progress if you are getting 2 more reps on the first set. Maybe I had a bad DB kickup on the 2nd and 3rd sets and it affected me in a bad way. If I go by the total reps, then I am dropping that movement (according to DC rules) as I had no total rep progression, even though there was good strength progression seeing as I got 2 more reps on the first set.
Really, my strategy will only apply to DB movements. If I am getting more reps on the first set on a barbell movement, my total reps will be increasing as well.
Just doing traditional progression to avoid confusion.
Hammer Horizontal Press
2 plates + 32.5PS x 10,3,2 = 15
Progression: +10 lbs, +0 reps
Hammer Shoulder Press
1 plate + 35PS x 12,3,2 = 17
Progression: +20 lbs, -5 reps
Made a big jump to get lower in the rep range
Close Grip Bench
215 x 9, 2, 2 = 13
Progression: + 10 lbs, -1 rep
Skewed results because the spotter touched the bar a few times so I really don't know. It felt fucking hard...felt really heavy for 215. chest and shoulders before triceps = about a 30 lb drop.
+35 lbs x 10,4,2 = 16
Progression: +5 lbs, +0 reps
Chest Supported Rows
3 plates + 10 x 10. Progression: +10 lbs, +0 reps last rep was uggggggly
2 plates + 35 x 12. Progression: +10 lbs, +0 reps
Regardless if I can't get more TOTAL reps, but I have gotten stronger on the movement. There are factors that can affect the 2nd and 3rd part of the set.
I'd agree with you, that if I increased the first part of the sets total # of reps, then I'd still keep the movement in the routine.
AM weight = 220.5. WTF.
I am eating MORE and I am down 4 lbs since starting DC training 3 weeks ago. I am eating garbage too...lot of ice cream and bags of gold fish and I am leaner.
I really have come to realize that I am just not meant to be big. May as well play the hand that I was dealt. You really can't force it unless you go "on".
It's not so much whether anyone is on or off imo. All things considered, including genetics and what not, time is the biggest key of all. Keep on bro, you can make it happen regardless but not in one fell swoop.
2 plates + 10 x 14,4,3 = 21
Progression: +10 lbs, +0 reps
55's x 20, each arm
Progression: +5 lbs, +0 reps
Horizontal Calf Press
3 plates + 25 per x 11
Sumo Leg Press
5 plates + 10 per x 10. Progression: +20 lbs, +0 reps
4 plates + 35 per x 12. Progression: +20 lbs, +0 reps
4 plates + 25 per x 10 Progression: +20 lbs, +0 reps
3 plates + 15 per x 20 Progression: +20 lbs, +0 reps
Pretty good day today.
SHITTY WORKOUT TODAY.
115's x 8,2,2 = 12
Progression: +5 lbs(10), -3 reps
Almost tore my rotator cuff today. I had a mishap kicking up the dbs on the 2nd set and my left arm fell to the side...if I didn't drop the DB I would have dislocated my shoulder.
I am not going under 12 reps on the 1st for DB movements anymore.
130 x 8,1,1 = 10
225 x 8,2,2 = 12
Progression: +0 lbs, +2 reps
At least I progressed here
Some shitty hammer strength pulldown
Failed yet again to find another good back width movement. I have tried 4 hammer strength pulldowns and they all suck. I am just gonna do cable rows or something.
475 x 2. Did 455 x 3 last time
Just didnt have it today...tried my drop down set and 405 didn't feel right so I shut it down.
Anyway, this upper C needs to be reworked. I am upping DB movements to min 12 reps on first set so I don't get hosed on the 2nd and 3rd RP set. I also need to eat more...I lost weight on this blast because the workouts are so intense.
Gonna do my last leg workout Sunday then take a week cruise and try to go 6 weeks next blast. I learned a lot in this first month.
I need to do a better job mixing in abs and doing my prehab work though.
Last edited by FearFactory; 05-04-2012 at 09:50 PM.
not really that bad of a day.
I think the standing shoulder press after a DB movement isn't the best move. Probably better off with a smith press or some other shit. Lotta stabilizer gets its shit rocked after flat db benching.
also, why are you kicking up your dumbbells at all on flat? I can see on incline, but i just fall back with them to start and press from a dead stop to get goin.
I agree on the standing press. I am going to put standing press with hammer chest press and hammer shoulder press with db bench.
FYI, lower back feels 100% fresh right now. Means I missed my deadlifts due to leg fatigue from prior leg workout.
Last edited by FearFactory; 05-05-2012 at 09:13 AM.
First blast done. Everything was good except my upper c, which I will correct for next blast. Going to take a week cruise...still going to train decently hard, but much lighter. Going to dial in my diet a bit more as well.
100 x 12,5,4 = 21
Progress: +5 lbs, +1 rep
Reverse Cable Curls
50 x 20, each arm
Progress: +5 lbs, same reps
330 x 11
Progress: +15 lbs, same reps
BW x 15,5,4 = 24
Seated Leg Curls
135 x 15,7,5 = 27
Progress: +5lbs, same reps
Cybex Leg Press
7 plates + 10 per x 11. Progress: +20 lbs, same reps
5 plates + 10 per x 20 Progress: +20 lbs, same reps
Seems like it was a good learning process for you.
Yea, def need to increase the reps on the flat bench. 12-15 on first set would set you up nicely for other sets, methinks.
For DC, I really think the HS stuff is awesome for those rest-paused sets. If you don't have a partner, that is. (which I never will.)
Ryan, yes the HS stuff is very good. Barbell stuff is also great. I really don't like DBs for it because like you said, you really need to go higher reps. But I don't want to drop flat DB bench because it carries over incredibly to my BB flat bench.
Going to try to hit 6 weeks on this next blast. I am going to try a high carb diet on lifting days and a low carb, high fat diet on off days. Gonna play with that and see how it goes.
Got a physical at the DR and figured I should get blood work. Everything checked out normal....I am very healthy apparently. The only thing that sucks is my total test is low, but still in the normal range of a healthy male...
313 (whatever the unit of measurement is)
I am going to be 29 this year, so I assume this is normal.
For anyone still wondering, yes I am alive.
I just got really burnt out a few weeks ago. I regressed big time in the gym and seeing my test levels that low was just the icing on the cake for me to take a break.
I started back up again a few weeks ago, just haven't been logging and probably won't be for a while at least. Ryan, of all people, has helped me get my consistency back that I had 2 years ago when I was at my strongest. I have made some changes...
- Call it a cop out or whatever, but I FINALLY realized I will never have freakish strength levels and this has made my training so much better. This is evidenced by that fact that I took off ONE WEEK of training and my lifts all PLUMMETED. It is now 6 weeks later, and I am finally back to par. This is not really a change in training per se, but I feel my mindset is so much more healthy because I am very even keel now. I am not getting pissed at myself if I plateau and I am not getting overly excited if I hit a 5 lb PR. I am just going in the gym now, doing my absolute best for that day, and whatever result I get is the result I get. I am just accepting the cards that I was dealt from a strength/physique perspective.
-NO MORE SQUATTING, FOR GOOD! Yes, I finally gave up squats after basically a 2.5 year plateau and me having back issues 24/7. I am going hard at the hack squat machine instead and for once, my quads have actually shown improvement. I am going on 6 weeks without a squat and my back no longer hurts during the day and I have been deadlifting twice a week. My deads are still horrible compared to what I used to pull, but I am slowly working my way back up. I will *never* squat again.
-Basic routine. I dropped all the fancy rotational stuff and I just picked a handful of movements that allow consistent progression, while simultaneously keeping my injury free. I am just hammering away at these on a m/w/f upper/lower schedule. I am simply just doing one heavy set and one lighter set for everything, both to absolute failure.
Sometimes you just have to bottom out to realize what you were doing is wrong....I finally bottomed out, I just hope it is not too late to make good progression. I still have a goal to be 10% at 225 through my 30s, but I am not sure if I am gonna make it. Have 1.5 years til 30. I am 226 now, but probably 14-15%.
+25 x 9
+15 x 10
Walking DB Lunges
85's x 6, each leg
70's x 6, each leg
365 x 1
405 x 1
435 x 1
465 x 1
485 x 1, woot woot
315 x 10
Was a confidence booster for sure. ZERO BACK PAIN. Didn't even feel it in my back at all.
3 plates + 30 x 12
4 plates + 25 x 10
3 plates x 20
I really wanna get that dead over 530 before end of July for the meet in Lancaster. Well that is assuming they have push/pull.
Last edited by FearFactory; 06-15-2012 at 07:20 PM.
Almost every meet had push/pull anymore it seems. Also could just do individual lifts. The entry fee is the same no matter how you slice it.
+25 x 10
+15 x 9
Walking DB Lunges
90's x 6 each leg (12 total)
75's x 6 each leg (12 total)
3 plates + 35 x 13
Lying Leg Curls
110 x 15
90 x 11
4 plates + 30 x 10
3 plates + 5 20