Impressive stuff in here man, definitely a source of inspiration! Keep it up!
Squat - 450
Bench - 325
Dead - 570
BW - 210
BF - 13-14%
Hey Vincent! It was cool meeting you at Matt and the guys meet up in Tribes Hill. You made my wife Theresa's day by commenting on her guns. She was stoked. On the ride home she wished she had come back with a comment about your back and traps. She was highly impressed. Hope we can come down for a bench session soon and we can take you guys out for some post workout nutrition at Momma Mina's. Take care -SEAN
Hey bro, Just curious because it's not listed and you don't make mention of how many people you eat in one week?LOL. Your a Monster bro, great journal.
Excuses or results you cant have both.
Training Journal- http://www.wannabebigforums.com/showthread.php?t=120147
Well you came and you gave without taking.
But I sent you away, oh Vincent.
Well you kissed me and stopped me from shaking.
And I need you today, oh Vincent.
Thanks everyone, it's really cool the response I get from here. I really enjoy this sport, giving back, and hanging out with everyone.
Sean, I look forward to a great bench session and great eats with you and your wife.
Beast, not as many since I got married. I do however eat around 5500 calories daily.
-Speed bench 95 3x3, 145 3x3, 195 3x3
-Barbell tricep extensions 145 3x6
-Seated shoulder press 145x6, 195x6, 235x6
-Bent over barbell rows 145x10, 195 2x10
-Dumbell curls 25 3x10
*I used 3 varying grips on every exercise but the curls.
Went very light today as it was my first workout back in over two weeks. Everything felt good. I still have a small twinge in my pec, but I am getting that straight. It was good just to get under weight again. I don't plan on competing until August so I am going to take this first few weeks back slow.
I am also experimenting with raising my head when I bench. I was watching a lot of guys doing it at a meet and I am wondering if it would allow me to use my shoulders more. Only time will tell.
It's good to be back!
well i hope the pec heals on up.
Best Raw Squatter and Sponsored by the Best AtLarge Nutrition, Titan, and APT.
Could not wait to get back to a ME Bench day
Bench w/2 chainsx10, w/6 chainsx10, w/10 chainsx5, 10 chains +135 x 2, 10 chains +185 x 2, 10 chains +225 x 2. 10 chains +275 x 2, 10 chains +315 x 1, 10 chains +365 x 1, 10 chains +385 x 1
Bench w/ loose Inzer Super Duper Phenom 495 to 3 boardx1, 585 to chest x1, 675 to chest x1
Face pulls 80x15, 90x15, 100x15
Fat man pullups 3x10
Reverse curls with oly curl bar +20x10. +40 2x10
Damn, I felt great tonight. Those two plus weeks off did wonders. I still felt a slight twinge in my right pec, but hardly noticeable. I lifted my head on both the raw and shirted work. I was able to stay tighter than ever with my raw. It also helped me bring the bar lower with the shirt. I am going to run this for about a month and then evaluate. The shirt work was for fun. I could have touched 495 with that shirt. It's so loose. However, I snapped the lockouts on each set and was able to try lifting the head without 800+ on the bar to touch so it served its purpose.
I could have gone heavier on the raw with chains, but I am just testing the waters for the first few weeks back. My goals in the workouts are to not miss, take smaller jumps, and get more volume. I am psyched to be back under the bar.
As if tonight could not have getten any better, when I got home my new flat bench was here for my basement gym. I hate benching on my incline/flat utility bench. It sucks. Now I am going to really be focusing on some good DE work.
Oh yeah, I took a nice contrast shower. It felt great. Now I am off to eat a natural peanut butter on whole wheat sandwich and have a Nitrean shake. Good times!
You looked sextra hawt tonight. I killed a fresh tin in my pre and post training lips.
Glad to see you back big guy!
23 years old
6'3, 308 lbs
mini band superset x 3
chest press x 20
single arm tri ext x 15
single arm curls x 10
rows x 15
20 minute walk outside.
I am sore as heck today. I was going to drag the sled for recovery, but I put together the new bench in the basement today. I figured while I was down in the gym and the bands were left setup, why not hit an extra workout for recuperation.
Cheated pretty badly on eating today. I'll get back to eating right tomorrow.
I took my rottie for our 20 minute walk outside. All I kept thinking about was what a bitch I was for not squatting yesterday especially when I have a gym in my basement. So I interrupted my wife's workout and did 3 sets of 20 squats with 155 in about 5 minutes time. I know it was ver light and it's not a full workout, but I feel a little better about myself. I'm sure my quads will not be happy about this tomorrow. High rep stuff is for the birds.
Speed bench 105+4 chains 3x3, 145+4 chains 3x3, 195+4 chains 3x3
Rolling dumbell tricep extensions 50 3x10
One arm seated overhead dumbell press 100 3x10
One arm dumbell rows 100 3x10
Cable curls 20 3x10
Had to work late today which I never do. So I trained two hours later and was kind of on an empty stomach. I hit this one hard and fast. I completed the entire workout in less than an hour which is a good pace for me. Also, I almost never use dumbells so some of those exercises were challenging for me. I almost puked.
I went right up to the kitchen after the workout and carbed up. After that I took a contrast shower Then I went to Subway for 3 footlongs.
Oh boy, I f'd up my back this morning. I usually have my beloved wife help me with my socks and shoes in the morning. I take a while to warm up in the morning so doing that myself can be dangerous. Anyway, my left IT Band has been feeling very tight, but I decided to put my socks on myself because we were running late and the little lady was still walking our dog. I hoisted my left kankle on to my right knee. I could not quite get there by just leaning forward so I gave another hard lunge, well I heard some type of crunching noise and felt my back completely spasm. Serves me right for doing womens work.
A little later, while I remain in agony, I called Dr. Rhodes. He reminded me about a year ago my back went into complete spasm on a bench night. The guys literally had to help me into my truck so I could get home. Matt thought I'd be out for a while. I was back within a week. I'm hoping the for the same result here. Also, this is why it's good to bounce things off of training partners, we kind of realized the one armed motions of the dumbell shoulder press and dumbell rows probably helped to tighten my back up. At my advanced age I try to stay away from exercises that hurt me. This is why I don't use dumbells. Why could I not have remembered this yesterday.
Anyway, I type this in a lot of pain. I can't wait to get home and self medicate. I need to get it together for ME bench on Friday.
I think it's time for one of Kenny's "Don't make any plans" pills.
Damn I havent been over her in a little while...nice benching Vin!
Sorry to hear about your back....leave those exercises alone from now on....and the socks too! lol
OverKill Strength Equipment
Success is usually achieved by always doing a little more than you thought you could, and a lot more than anyone else.
Don't measure yourself by what you have accomplished, but by what you should accomplish with your ability." John Wooden
Floor press 95x10, 165x5, 185x2, 225x2, 275x2, 315x2, 315x2, 365x2, 405x1. 455x1, 495x1, 525x1
Floor press with log 170x10, 260x10, 350x10 (guesstimating log and collar weight)
Fat man pullups 3x10
Band pull aparts mini 3x10
Dumbell hammer curls 30 3x10
I had a really good workout tonight. Especially considering my back got trashed on Wednesday. I did not even think I was going to be able to lift tonight. Also, this is like pre training cycle training.
I really like raising my head while taking the weight down and then pushing it back on the way up. I take weight tighter than I ever had before. I had a habit of dropping weight and then heaving it. It also focused me on keeping my belly up more than ever before. I'm sure I recommended against this is the past. I'm such a hypocrite.
I also focused on using no leg drive. The last time I floor pressed a couple of years ago I think I did so with bent knees and my feet flat on the ground for some push.
Lastly, the monolift is in the new gym. It's pretty much complete. We had a really good vibe going tonight. Well, except for DD pouting about a few misses on the bench. He should have been smart and lifted with the big boys on the floor.
Oh yeah, congrats to our boy Kenny who hit 500 raw tonight. Well, supposedly. He stayed in Strong Island, NY tonight so we did not see it. Things that make you go hmmmm?
Touchť pussycat touchť. I told you I hit the pin at lockout so I donít consider this a good lift. Iíll hit for you and the boys in four weeks. Until then overload overload overload.
Their are two types of people, those who make progress and those who make excuses. SFW