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Thread: Skinny Dude Tries to Get Stronger

  1. #126
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    lol karsel, it does suck 45 lbs. dumbells too much pressure, my wrists could not support the poundage.

    Anyways, well I didn't workout for the rest of that week. Anywho.....

    Day 1 [Monday] Heavy Bench Day - Did this on Sunday instead, May 7/06

    BB Bench – Well I injured my wrists a week ago (read above), but anyways I completed the reps with the same poundages as last week.

    90 x 12
    75% [ 145 ] x 6
    75% [ 145 ] x 6
    80% [ 155 ] x 5
    80% [ 155 ] x 5
    85% [ 165 ] x 4
    85% [ 165 ] x 4 [ Sticking point is halfway through. ]

    Incline DB Bench -

    25 x 10
    45 x 8
    45 x 8
    45 x 8 [ struggled ]

    Weighted Dips - Same poundages
    BW x 15
    BW+25 x 12
    BW+50 x 6 [ Struggling ]
    BW+50 x 6 [Barely]

    Rotator Cuffs –

    Cuban Presses -

    30 lbs. for 3 x 8

    L-Lateral Raise -

    15 lbs. dumbells 1 x 8 <---- [ I should use 10 lbs. ]

    Side Lying Dumbbell Abduction to 45&#176;

    7 lbs. dumbell 2 x 12

    I did some unplanned forearm isolation work:

    Reverse wrist curls -

    15 lbs. dumbells for 1 set ... I barely did like 5-8 reps
    10 lbs. dumbells for 2 sets

    Behind the back barbell wrist curl -

    70 3 x 12 [ Easy...should increase +20 lbs. next week ]

    Normal Wrist curls -

    25 lbs. dumbells 3 x 12

    Did some more reverse wrist curls -

    1 set with 10 lbs. dumbells, these felt more comfortable for some reason.

    Tried to build myself a wrist roller, and failed miserably... lol wasted like 20 mins of my workout.

    Newbie grippers (the ones from Wall-mart LOL)

    3 x 12 squeezes each hand.

    Decided to play with plate curls -

    10 lbs. plate for 3 x 12
    Last edited by SkinnySadMan; 05-07-2006 at 07:39 PM.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  2. #127
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    I'm going to put some ice on my wrists. lalalalala......
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  3. #128
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    Day 2 [ Wednesday ] Deadlift Day: I actually did this on Tuesday, May 09/06

    Deadlift – The goal is 340 deadlift x 1 It would be nice if I can achieve this before September. Although I am not sure; who knows, I might pull even more than 340... or even less. So I got 4 months to put +40 lbs. on my deadlift max.

    140 x 8
    240 x 6
    270 x 1
    300 x 1
    300 x 1 [ I think my back was starting to round... Uh Ohhhhh ]

    Speed Pulls – 8 x 3 Bah... I may have to watch out on how fast I'm pulling and keeping my back straight.

    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3

    BB Rows - keep the same poundages next week.
    90 x 10
    120 x 8
    130 x 8
    140 x 4 [ 5th and 6th rep were half reps  The first 4 reps…. Well it feels heavy for me  ]

    Chinups – God damn my wrists are hurting… a bit :o Work up to 5 full reps on each set.

    BW x 8
    BW+25 lbs. x 5
    BW+35 lbs. x 4
    BW+50 lbs. x 3


    Barbell Good Mornings – Do 4 sets of 10 next week.

    130 x 8
    130 x 8
    130 x 8
    130 x 8
    Last edited by SkinnySadMan; 05-09-2006 at 08:58 PM.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  4. #129
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    I didn't do this wokout last week because I hurt my wrists. It's still hurting a but......

    Day 3 [ Friday ] Speed Bench Day: I actually did this on thursday may 11/06.

    Speed Bench -
    90 x 12
    60% [ 115 ] x 3
    60% [ 115 ] x 3
    60% [ 115 ] x 3
    60% [ 115 ] x 3
    60% [ 115 ] x 3
    60% [ 115 ] x 3
    60% [ 115 ] x 3
    60% [ 115 ] x 3

    Close Grip Bench Press Triples – Work up to 5 sets of 5

    90 x 12
    150 x 5
    150 x 4 [ 5th rep failure.. had to grind the barbell off me. ]
    150 x 4
    150 x 3
    150 x 3

    Skull Crushers -
    +10 x 12
    +20 x 12
    +30 x 10
    +40 x 10 [ Struggling… almost failure. ]
    +40 x 7 [ Failure on 8th rep. ]

    Tricep Overhead Extension – Forgot how much I completed, but I know my left arm is lagging behind 1-2 reps.

    20 x 8
    20 x 8 [ I think i did 7 with my left arm. ]
    20 x 8 [ I think i did 7 with my left arm. ]
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  5. #130
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    Day 4 [ Saturday ] Squat Day – May 13/06

    Hamstrings to Calves Back Squat -

    90 x 10
    110 x 8
    160 x 8
    160 x 8
    180 x 4
    200 x 1

    Romanian Deadlift – Grip strength falling behind on last set.

    150 x 10
    170 x 8
    190 x 6
    190 x 6

    Front Squat –

    90 x 10
    125 x 6
    125 x 6
    125 x --- Passed out... then woke up and found myself under the barbell. LOL....

    Dumbell One-Arm Rows –

    30 x 10
    50 x 10
    50 x 10
    60 x 6

    Chin-Ups –

    BW x 8, x 5 ... I got lazy didn't want to continue anymore...

    Anyways if I DID CONTINUE... I planned on doing more FOrearm work:

    Hammer Curls –

    25 x 6
    25 x 6
    25 x 4
    25 x 4

    Reverse Wrist Curl –

    10 lbs. 2 x 8

    Behind the back Wrist Curl –

    80 lbs. 2 x 8

    Wrist Curl –

    25 lbs. 3 x 10

    Plate Curls – 2 x 8
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  6. #131
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    There wasn't much improvement this session.

    Day 1 [Monday] Heavy Bench Day - May 15/06

    90 x 12
    75% [ 150 ] x 6
    75% [ 150 ] x 6
    80% [ 160 ] x 5
    80% [ 160 ] x 5
    85% [ 170 ] x 2 [ I must of lost form or something… barbell started wobbling so I racked. ]
    85% [ 170 ] x 3 [ Hehe, 3rd rep almost failure…. Phew. ]

    Incline DB Bench – Keeping these poundages the same until they feel easy.
    25 x 10
    45 x 8
    45 x 8
    45 x 8 [ Damnit I’m still struggling. ]

    Weighted Dips – Got weaker….

    BW+25 x 10
    BW+25 x 10
    BW+50 x 5 [ Was suppose to be 6 reps ]
    BW+50 x 4 [ Was suppose to be 6 reps ]

    Lateral Raise –

    10 X 10
    15 X 8
    15 X 8
    15 X 8



    Rotator Cuffs –

    Cuban Presses -

    30 lbs. for 3 x 10

    L-Lateral Raise -

    10 lbs. dumbells 1 x 8

    Side Lying Dumbbell Abduction to 45°

    7 lbs. dumbell 2 x 12
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  7. #132
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    Day 2 [ Wednesday ] Deadlift Alternate Day: May 17/06

    This workout took almost 2 hours.

    45 seconds to 1 minute rest after each set for speedy sets.

    Speed Box Squats – 8 x 3 [ Off a 12’ box, I am not sure if my ATF squat will benefit from this at all. ]

    65% [ 155 ] –

    Speed Pulls – 8 x 3

    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3

    BB Rows - keep the same poundages next week. Work up to 10 full reps for each set.
    90 x 10
    120 x 10
    130 x -(5??)- [ I counted 5 proper reps, then the rest of the couple reps were just half assed.]
    140 x 4 [ 5th and 6th rep were half reps  The first 4 reps…. Well it feels heavy for me ] Anyways I actually tried to do more, but bah... I don't know what to say.

    Chinups – Wrists are hurting… a bit. Work up to 5 full reps on each set.

    BW x 8
    BW+25 lbs. x 5
    BW+35 lbs. x 5
    BW+50 lbs. x 3 [ Grip…….. ]

    Barbell Good Mornings –

    140 x 6
    140 x 6
    140 x 6
    140 x 6

    Military Press –

    90 x 6
    90 x 6
    90 x 6
    90 x 6 [ Started to struggle on the 5th and 6th reps ]

    Lateral Raise – Hehe, I practically just tossed these… improper form lol. You are supposed to do these in a conrolled manner, right ?

    15 lbs. 1 x 12
    20 lbs. 1 x 12

    Front Raise –

    15 lbs. 2 x 12
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  8. #133
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    Day 3 [ Friday ] Speed Bench Day: May 19/06

    Speed Bench –

    90 x 12
    60% [ 115 ] x 3
    60% [ 115 ] x 3
    60% [ 115 ] x 3
    60% [ 115 ] x 3
    60% [ 115 ] x 3
    60% [ 115 ] x 3
    60% [ 115 ] x 3
    60% [ 115 ] x 3

    Close Grip Bench Press Triples – Work up to 5 sets of 5

    90 x 12
    150 x 5
    150 x 5
    150 x 5
    150 x 5
    150 x 3 [ Failed on 4th, had to grind barbell off me. ]

    Skull Crushers – Heh… same difficulty as last week, no changes…. Although I did push a few extra reps with the Close Grip Benching.

    +10 x 12
    +20 x 12
    +30 x 10
    +40 x 10 [ Struggling… almost failure. ]
    +40 x 7 [ Failure on 8th rep. ]

    Tricep Overhead Extension –

    Right Arm:

    20 x 8
    20 x 8
    20 x 5
    15 x 11 [ Failure on 12th. ]

    Left Arm:

    20 x 8
    20 x 8
    20 x 5
    15 x 8 [ Failure on 9th. ]

    Some pumped pics, barely 140 lbs. bodyweight. I noticed my left traps are bigger than my right... or could be the weird angle.. or maybe one is just more tired than the other?? Lol.
    Attached Images Attached Images
    Last edited by SkinnySadMan; 05-19-2006 at 10:49 PM.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  9. #134
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    Day 4 [ Saturday ] Squat Day – Finished at 2:30 a.m. Sunday, May 21/06

    Got 2 hours of sleep, went to work for 9 hours, went home sleep for about 3-4 hours.... work out. Tonight I get 4-5 hours of sleep and work again.

    Hamstrings to Calves Back Squat -

    90 x 10
    120 x 8
    170 x 6
    170 x 6
    180 x 4
    200 x 2

    Romanian Deadlift – Grip strength falling behind on last set.

    150 x 10
    170 x 8
    190 x 6
    190 x 8  [ +2 reps improvement ]

    Front Squat –

    130 x 5
    130 x 6
    130 x 6

    Dumbell One-Arm Rows –

    30 x 10
    55 x 6
    55 x 6
    60 x 6

    Chin-Ups –

    BW 3 x 8
    BW 1 x 6, 2 negatives

    Hammer Curls –

    25 x 6
    25 x 6
    25 x 4
    25 x 4

    Reverse Wrist Curl –

    10 lbs. 2 x 8

    Behind the back Wrist Curl –

    80 lbs. 2 x 8

    Plate Curls – 2 x 8
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  10. #135
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    Day 1 [Monday] Heavy Bench Day - may 22/06

    90 x 12
    75% [ 150 ] x 6
    75% [ 150 ] x 6
    80% [ 160 ] x 5
    80% [ 160 ] x 5
    85% [ 170 ] x 3 [ Nope… not yet. (4 reps is goal) ]
    85% [ 170 ] x 3

    Incline DB Bench – Keeping these poundages the same until they feel easy.
    25 x 10
    45 x 8
    45 x 8
    45 x 6 [ I did 8 reps last week…wtf ]

    Weighted Dips –

    BW+25 x 10
    BW+25 x 10
    BW+50 x 8
    BW+50 x 5 [ Aiming for 8 reps. ]

    Rotator Cuffs –

    Cuban Presses -

    35 lbs. for 3 x 8

    L-Lateral Raise -

    10 lbs. dumbells 1 x 12

    Side Lying Dumbbell Abduction to 45°

    7 lbs. dumbell 2 x 12
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  11. #136
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    Day 2 [ Wednesday ] Deadlift Day: May 24/06

    Deadlift – The goal is 340 x 1 deadlift. It would be nice if I can achieve this before September. Although I am not sure; who knows, I might pull even more than 340... or even less. So I got 4 months to put +40 lbs. on my deadlift max.

    140 x 8
    240 x 6
    280 x 1
    300 x 2 [ A new PR. Okay.. well the 2nd rep was barely acceptable because the bar was slipping off my hand. ]
    300 x 1

    Speed Pulls – 8 x 3

    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3

    BB Rows - keep the same poundages next week. Work up to 10 full reps for each set.
    90 x 10
    120 x 8
    130 x 8
    135 x 8 [ After 5 reps I just started using leg drives… sloppy. ]

    Chinups – God damn my wrists are hurting… a bit :o Work up to 5 full reps on each set.

    BW+25 lbs. x 5
    BW+35 lbs. x 5
    BW+50 lbs. x 3
    BW+50 lbs. x 2 and a half


    Barbell Good Mornings – Try to aim for 4 x 10 next week.

    140 x 8
    140 x 8
    140 x 8
    140 x 8 [ I think my back was starting to round. ]

    Military Press – Added +6 total reps this week, a PR.

    90 x 8
    90 x 8
    90 x 8 [ The last 2 reps was sloppy and I used a leg drive. ]

    Lateral Raise –
    15 lbs. 2 x 8

    Front Raise –

    15 lbs. 2 x 8
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  12. #137
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    Quote Originally Posted by SkinnySadMan
    Nov. 16/05 1:46 a.m.'

    2 minutes rest after each set, 3-4 mins rest after each exercise.

    3x12 Back Squats: 90 lbs.
    3x12 Front Squats: 70 lbs.
    3x12 Overhead Squats: 50 lbs.
    3x12 Romanian Deadlift: 120 lbs. (Hmmm...knees were shaking so much lol)

    Daaaaammmmnnn, so weak.
    You should cut down your rest time between sets at a max of 1:30 and after excersizes 1:30 too. 2 minutes, and 3-4 minutes rest is way too long, your muscles are able to regain their strenght, and fight the fatigue in that time, its not how much weight you can lift for that time, its how tired you can get your muscles in that time. Worry about stimulating a response in the central nervous system. Cut the rest time down and you will see improvements fast.

  13. #138
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    Yeah I think that was a major mistake I did when I was doing a 8-12 range. Anyways I'm resting 3-4 minutes on the major heavy compounds (Bench, squat, deadlift), and 2 minutes rest for the assisstance work, and 1 minute on isolation work.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  14. #139
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    lol I can only do 40 regular flat pushups non-stop. Jeeeez....

    probably 1-2 one handed pushups.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  15. #140
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    Your chest is massive!

  16. #141
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    Massive for real -- I wish .. massive for my size? I guess so. lol

    Day 3 [ Friday ] Speed Bench Day: May 26/06

    Speed Bench –

    90 x 12
    60% [ 115 ] x 3
    60% [ 115 ] x 3
    60% [ 115 ] x 3
    60% [ 115 ] x 3
    60% [ 115 ] x 3
    60% [ 115 ] x 3
    60% [ 115 ] x 3
    60% [ 115 ] x 3

    Close Grip Bench Press Triples – Work up to 5 sets of 5 <--- *BOOM* Goal reached. Time to bump it up +5 lbs. next week. Same goal... 5x5 with 155 lbs.

    90 x 12
    150 x 5
    150 x 5
    150 x 5
    150 x 5
    150 x 5

    Skull Crushers – Well…. Still the EXACT same reps as last week.

    +10 x 12
    +20 x 12
    +30 x 10
    +40 x 10 [ Struggling… almost failure. ]
    +40 x 7 [ Failure on 8th rep. ]

    Tricep Overhead Extension –

    20 x 8 [ left arm is about 1-2 reps weaker. ]
    20 x 8

    Tate Press -

    25 lbs. 2 x 8 [ Struggling on these lol. ]

    Rotator Cuffs –

    Cuban Presses -

    35 lbs. for 3 x 8

    L-Lateral Raise -

    10 lbs. dumbells 1 x 12

    Side Lying Dumbbell Abduction to 45&#176;

    7 lbs. dumbell 2 x 12
    Last edited by SkinnySadMan; 05-26-2006 at 09:20 PM.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  17. #142
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    Day 4 [ Saturday ] Squat Day – Actually did this on Sunday, May 28/06

    Hamstrings to Calves Back Squat -

    90 x 10
    120 x 8
    170 x 6
    170 x 6
    180 x 6 [ +2 rep PR. ]
    200 x 2

    Romanian Deadlift – This is a new PR for sets/reps.

    200 x 6
    200 x 6
    200 x 6

    Front Squat – Felt weaker on these....

    130 x 5
    130 x 6
    130 x 4

    *** I GOT LAZY AND DIDN'T DO THE REST OF MY WORKOUT ***


    Dumbell One-Arm Rows –

    30 x 10
    55 x 6
    55 x 6
    60 x 6

    Chin-Ups –

    BW 3 x 8
    BW 1 x 6, 2 negatives

    Hammer Curls –

    25 x 6
    25 x 6
    25 x 4
    25 x 4

    Reverse Wrist Curl –

    10 lbs. 2 x 8

    Behind the back Wrist Curl –

    80 lbs. 2 x 8

    Plate Curls – 2 x 8
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  18. #143
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    It's been almost a week... I wanted a break because.. uuuh I'm lazy. Tomorrow on Monday is Bench Press day.... or chest day.

    Anyways, I got a new PR today, 200 lbs. x1 on Flat Bench press. I'm currently at 1.428 ratio for 1 rm.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  19. #144
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    Week 1

    Day 1 [Monday] Heavy Bench Day – Monday, June 05/06

    Going to try and add +5 lbs. to all sets next week, and work from there.

    90 x 12
    75% [ 140 ] x 6 [ Lol I was suppose to have 150 lbs. on the barbell… oh well. ]
    75% [ 140 ] x 6
    80% [ 160 ] x 5
    80% [ 160 ] x 5
    85% [ 170 ] x 4
    85% [ 170 ] x 4

    Incline DB Bench – Keeping these poundages the same until they feel easy.
    25 x 10
    45 x 8
    45 x 8
    45 x 7 [ Well I tried pushing for 8th but the iron won. Anyways I don’t want to stick with the 45s so I’m going to use 50s for 3x5 next week and work from there. ]

    Weighted Dips – Going to add +5 lbs. (55 lbs. total) next week for 3x7 and work from there.

    BW+50 3x6
    BW+50 1x8

    Rotator Cuffs –

    Cuban Presses -

    35 lbs. for 3 x 8

    L-Lateral Raise -

    10 lbs. dumbells 1 x 12

    Side Lying Dumbbell Abduction to 45&#176;

    7 lbs. dumbell 2 x 12
    Last edited by SkinnySadMan; 06-07-2006 at 09:17 PM.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  20. #145
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    Week 1

    Day 2 [ Wednesday ] Deadlift Day:

    Deadlift – The goal is 340 x 1 deadlift. It would be nice if I can achieve this before September. Although I am not sure; who knows, I might pull even more than 340... or even less. So I got 4 months to put +40 lbs. on my deadlift max.

    140 x 8
    240 x 6
    280 x 1
    300 x 2 [ A new PR. Okay.. well the 2nd rep was barely acceptable because the bar was slipping off my hand. ]
    300 x 1 [ Tried for a double but couldn’t even get it off the ground. ]
    300 x 0 [ Barbell slips off from hands halfway through ROM. ]

    Well, I don't think this is working out for me, I think I'll do 3 x 3 at 280 lbs. next time.

    Speed Pulls – 8 x 3

    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3

    BB Rows – Try for 3 x 8 next week.

    130 lbs. 4 x 6

    Chinups – God damn my wrists are hurting… a bit :o Work up to 5 full reps on each set. These stayed the same from last week.

    BW+25 lbs. x 5
    BW+35 lbs. x 5
    BW+50 lbs. x 3
    BW+50 lbs. x 3 [ I did 2 negatives after. ]

    Barbell Good Mornings – Add +5 lbs. next week at 3 x 6

    140 x 8
    140 x 8
    140 x 8

    Military Press – Added +5 lbs. this week.

    95 x 6
    95 x 6
    95 x 7 [ I tried to go for 8 but 7th was too hard. ]

    Lateral Raise – I used less momentum this time.

    20 lbs. 2 x 6

    Front Raise –

    20 lbs. 2 x 6

    Workout finished!! *drinks down shake* ... TIME TO PLAY SOME BATTLEFIELD 2: MODERN COMBAT BABY!!!!!!!!!! WOoOooooOHhhh....!!!!
    Last edited by SkinnySadMan; 06-07-2006 at 09:17 PM.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  21. #146
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    Week 1


    Lol easy workout, actually doing the rotator cuffs was harder!!! I had a cup of coffee, then after I drank down 25g of Fructose, and 50g of Dextrose with 2 cups of water, along with 5g of Taurine.

    Day 3 [ Friday ] Speed Bench Day: I'll do 120 lbs. next week.

    Speed Bench –

    90 x 12 (Not speed, just warm-up)
    60% [ 115 ] x 3
    60% [ 115 ] x 3
    60% [ 115 ] x 3
    60% [ 115 ] x 3
    60% [ 115 ] x 3
    60% [ 115 ] x 3
    60% [ 115 ] x 3
    60% [ 115 ] x 3

    Close Grip Bench Press Triples – Try to work to a full 5 x 5.


    155 x 3
    155 x 3
    155 x 3
    155 x 3
    155 x 3

    Skull Crushers – I changed these to 3 x 6

    +50 x 6
    +50 x 6
    +50 x 6 [ Struggling….it was do-able but it was getting hard. ]

    Tricep Overhead Extension – These felt easier.

    20 x 8
    20 x 8

    Tate Press – These also felt easier.

    25 lbs. 2 x 10

    Rotator Cuffs –

    Cuban Presses -

    35 lbs. for 3 x 10

    L-Lateral Raise -

    10 lbs. dumbells 1 x 12

    Side Lying Dumbbell Abduction to 45°

    7 lbs. dumbell 2 x 12
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  22. #147
    Senior Member
    Join Date
    Nov 2004
    Posts
    1,326
    Week 1


    Day 4 [ Saturday ] Squat Day –

    Hamstrings to Calves Back Squat - Bah... I don't know, these seems hard to increase, maybe it's all in my head >> giving up too easily perhaps.

    90 x 10
    140 x 8
    170 x 8 [ I did 6 reps last week. ]
    170 x 5 [ I did 6 reps last week. ]
    180 x 5 [ I did 6 reps last week. ]
    200 x 1 [ I did 2 reps last week... I actually had to ditch the barbell on 2nd rep because I failed. ]

    Front Squat – Hmm, these felt a bit more solid.

    130 x 6 [ I did 5 reps last week. ]
    130 x 6
    130 x 6 [ I did 4 reps last week. ]


    Romanian Deadlift – Grip strength falling behind on last set.

    200 x 8
    200 x 8
    200 x 6 [ Could of did more but… GRIP ISSUES. ]

    Dumbell One-Arm Rows – Try for 3 x 8 next week.

    60 x 6
    60 x 6
    60 x 6

    Chin-Ups –

    BW 2 x 8
    BW 1 x 5 [ I was weaker with these this session. ]
    BW 1 x 3 negatives.

    Hammer Curls –

    25 x 6
    25 x 6
    25 x 6

    Reverse Wrist Curl –

    10 lbs. 2 x 10

    Behind the back Wrist Curl –

    90 lbs. 2 x 6

    Deadlift static hold –

    90 lbs. 2 x 1 minute holds

    Forgot to do plate pinch curls lol.
    Last edited by SkinnySadMan; 06-10-2006 at 10:47 PM.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  23. #148
    Senior Member
    Join Date
    Nov 2004
    Posts
    1,326
    Week 2

    Day 1 [Monday] Heavy Bench Day – Keep these poundages the same for next week.

    90 x 12
    75% [ 155 ] x 6
    75% [ 155 ] x 6
    80% [ 165 ] x 5
    80% [ 165 ] x 5
    85% [ 175 ] x 4 [ Struggling on 4th rep. ]
    85% [ 175 ] x 3 [ Tried for 4th rep. ditched the barbell, got stuck at around 3-4 inches off the chest. ]

    Incline DB Bench – I'll use 50 lbs. dumbells next week for 3 x 6, or maybe 3 x 4.

    45 x 8
    45 x 8
    45 x 8 [ Just barely…. BARELY. ]

    Weighted Dips – Forgot to add +5 lbs. so I tried to do 3 x 8. Do +60 lbs. next week but do 3 x 4

    BW+50 2 x 8
    BW+50 1 x 6 [ Failure at 7th. ]

    No rotator cuffs for this week.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  24. #149
    Senior Member
    Join Date
    Nov 2004
    Posts
    1,326
    Week 2

    Day 2 [ Wednesday ] Deadlift Alternate Day: June 14/06

    Speed Box Squats – 8 x 3 [ Hamstrings to calves ]

    65% [ 135 ] – 8 x 3

    Speed Pulls – 8 x 3

    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3

    BB Rows – Try for 3 x 8 next week.

    135 lbs. 4 x 6


    Chinups – God damn my wrists are hurting… a bit :o Work up to 5 full reps on each set.

    BW+35 lbs. x 5
    BW+35 lbs. x 5
    BW+50 lbs. x 3
    BW+50 lbs. x 3
    BW x 10 [ I did 10 partials, from the top to bottom half of ROM. ]
    BW x 8 [ I did 8 partials, from the top to bottom half of ROM. ]

    Barbell Good Mornings – Try for 3 x 8 next week.

    145 x 6
    145 x 6
    145 x 6

    Military Press – Added +5 lbs. this week.

    100 x 6
    100 x 6
    100 x 6 [ Starting to struggled 5th and 6th rep but wasn't too difficult. ]

    Lateral Raise – I used less momentum this time.
    20 lbs. 2 x 8

    Front Raise –

    20 lbs. 2 x 8
    Last edited by SkinnySadMan; 06-14-2006 at 07:53 PM.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  25. #150
    Senior Member
    Join Date
    Nov 2004
    Posts
    1,326
    Week 2

    Day 3 [ Friday ] Speed Bench Day:

    Speed Bench –

    90 x 12 (Not speed, just warm-up)
    60% [ 120 ] x 3
    60% [ 120 ] x 3
    60% [ 120 ] x 3
    60% [ 120 ] x 3
    60% [ 120 ] x 3
    60% [ 120 ] x 3
    60% [ 120 ] x 3
    60% [ 120 ] x 3

    Close Grip Bench Press Triples – Try to work to a full 5 x 5.


    155 x 4
    155 x 4
    155 x 4
    155 x 4
    155 x 4


    Skull Crushers – Try to add +5 lbs. next week for 3 x 6.

    +50 x 8
    +50 x 8
    +50 x 8 [ Struggling….almost failure. ]

    Tricep Overhead Extension – Keep these the same for next week.

    25 x 6
    25 x 6

    Tate Press –

    30 lbs. 1 x 6
    25 lbs. 1 x 12

    No rotator cuffs today.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

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