Originally Posted by VolcomX311

deutschland in the heeze!

Time to unpimp ze auto...

Originally Posted by VolcomX311

I don't think I'm light enough to be able to do clap pull ups. I'm still hyped just to be able to do regular pull ups at the moment, but they looked pretty crazy.

I hear ya. The biggest thing is learning the rhythm and momentum.The body "sway" will substitute for what strength you don't have. First time I tried them I could only do like 2-3. Couple months later I was doing 20 reps like nothin'.

You have to watch how you use the extra endurance on Prime... that ****e will catch up to you in a hurry.

Originally Posted by VolcomX311

Actually, those behind the neck pull ups are a bit of a Rocky Balboa effect. I think I recall seeing him doing behind the neck pull ups when I was young and I wanted to do them, too, but I've always been too heavy to be able to do regular pull ups, let alone Balboa Pull Ups. It wasn't until just recently, following my cut about 2-3 months ago, that I started to be able to effectively do pull ups. I tried a Balboa Pull Up one day, when I cut down to around 195lbs and what the hell, I was able to do them, so I've been making up for lost time.

I weigh 198lbs, clearly I can do lat pull downs well beyond my body weight, but pull ups are still the most challenging, so I really feel that they are especially effective.

Apart from that, I have always preferred behind the neck shrugs and behind the neck Military's.

I find the same and doing heavier lat pulldowns never made my pullups any better. By the way, that workout looks INTENSE

Originally Posted by VolcomX311

I don't think I'm light enough to be able to do clap pull ups. I'm still hyped just to be able to do regular pull ups at the moment, but they looked pretty crazy.

One step at a time

Originally Posted by VolcomX311

Delts

Behind The Neck Military Press
135lbs x 10 reps
155lbs x 8 reps
155lbs x 6 reps
155lbs x 6 reps
155lbs x 5 reps

Hammer Shoulder Press
180lbs x 10 reps
230lbs x 10 reps
230lbs x 7 reps
230lbs x 7 reps
230lbs x 5 reps

Db Lateral Raises
40lbs Db's x 10 reps
40lbs Db's x 9 reps
40lbs Db's x 8 reps

Bent Over Db Lateral Raises
40lbs Db's x 10 reps
45lbs Db's x 8 reps
50lbs Db's x 8 reps
55lbs Db's x 6 reps

Upright Rows
95lbs x 10 reps
115lbs x 7 reps
115lbs x 6 reps
115lbs x 6 reps
115lbs x 5 reps

I kind of feel like crap. I probably shouldn't have done a double-workout on my third consistent day. It's not that working out three days in a row is anything extraordinary, its not uncommon for me to do five, six days in a row, but it's the fact I'm doing it on PRIME, and PRIME allows me to exert more then what I am normally able to, both in weights used and total volume. Therefore, I assume my body needs more rest then usual.

I didn't get this feeling on T-911, but I was also doing an every other day workout schedule, so recovery was never an issue.

I was assuming that too and now I think my assumption was wrong

Originally Posted by VolcomX311

Don't be too impressed, I'm fudging my numbers... DAMN! this was suppose to be a PM!

HAHA, YOU TOO, OOOOPS !

Originally Posted by DreamWeaver

You have to watch how you use the extra endurance on Prime... that ****e will catch up to you in a hurry.

Yes. I was recalling your post in your own log regarding this, and this was something I experienced during my last run. Today is a rest day for sure.

DOMS in the chest is minimal and no DOMS in my lats or delts, too bad...

Originally Posted by VolcomX311

DOMS in the chest is minimal and no DOMS in my lats or delts, too bad...

You can try 50 rep supersets with a 20 rep weight, no breaks in between. Worked for me last night.

Squats
135lbs x 12 reps
185lbs x 8 reps
185lbs x 6 reps
185lbs x 5 reps

Dead Lifts
185lbs x 10 reps
235lbs x 8 reps
285lbs x 6 reps
335lbs x 5 reps

Smith-Squats
135lbs x 15 reps
185lbs x 8 reps
185lbs x 6 reps
185lbs x 5 reps
185lbs x 4 reps

On to more important things UFC 100!!!!!! YEEEESSSS!!!!! My boy won.

UFC 100 Spoiler Chat. Don't read if you don't want the results!




Akiyama: I expected a lot more out of him, and although I was cheering for him 100%, I thought his opponent was robbed of a victory. Maybe Akiyama successfully landed more strikes, TD's, it was hard to tell, but for sure, his opponent was pushing the fight and seemed like the dominant fighter.

GSP vs Alves: Wow, if Alves was GSP's deadliest opponent, then GSP is without apology, the Fedor of the UFC welter weight. He is too far head & shoulders above his competition. His TD's were successfully executed at will and he left the fight utterly unscathed. However, crazy respects to Thiago for all those times he powered his way back up to his feet and for his tenacity to be beat 5 rounds straight, but never losing heart. Mad respects to Thiago for his heart.

Henderson vs Bisping: What can you say?

Brock vs Mir: My fight of the night. Although I was rooting 100% for Brock, I have to say that Mir showed a respectable amount of class in defeat. I thought for sure he was going to say something douchey, but instead, I was taken aback by the class and humility he showed in defeat.

Brock, well, I understood where that hate & rage for Mir came from, but of course I would have preferred that he handled himself with some more class, but man, Brock's sheer disdain for Mir was not at all pre fight dramatics, he genuinely hates that man. Luckily for me, I was rooting for Brock and I don't like Mir, so I didn't feel so bad. I was thrilled when Brock won and I hope he continues to improve.

I've never seen such devastation from 6 inch range punches. That man is a beast.

Well I just went through your entire log to find out when was the last time you did deads. 50lb increase according to my research

Sam !

Originally Posted by dragonfly

Well I just went through your entire log to find out when was the last time you did deads. 50lb increase according to my research

Sam !

Thanks DF! I'm almost certain my numbers for deads are actually higher then they are, because I perform deads after squats, so I'm sure my deads performance isn't at 100%, but thanks!

My apologies Sir, in that case

Originally Posted by VolcomX311

Thanks DF! I'm almost certain my numbers for deads are actually higher then they are, because I perform deads after squats, so I'm sure my deads performance isn't at 100%, but thanks!

Yah it's better than the other way around though

The Freak has you doing deads then standing military press 3X10, 3X8-6-4 ...after deads it's hard to do much of anything but 3 sets plus another 3 with a double drop. Well it's simply hearbreaking... I always planned for deads to be last.

Chest

Incline Bench
225lbs x 10 reps
245lbs x 8 reps
275lbs x 6 reps
275lbs x 5 reps

Flat Bench
225lbs x 10 reps
225lbs x 9 reps
275lbs x 6 reps
275lbs x 3 reps, bleh

Incline Hammer Press
180lbs x 10 reps
230lbs x 10 reps
230lbs x 8 reps
230lbs x 6 reps

Hammer Dips
180lbs x 10 reps
230lbs x 8 reps
230lbs x 7 reps
230lbs x 6 reps

BW Dips
10, 10, 8, 8, 7 reps

I didn't feel as good as I felt I should have by this point. I think I'm pushing the edge of my limits, so improvements may severely halt unless I do something to switch things up. We'll see, I could be speaking from a position of discouragement, or maybe I'm just exhausted. Either way, that's one more in the record books.

Originally Posted by VolcomX311

Chest

Incline Bench
225lbs x 10 reps
245lbs x 8 reps
275lbs x 6 reps
275lbs x 5 reps

Flat Bench
225lbs x 10 reps
225lbs x 9 reps
275lbs x 6 reps
275lbs x 3 reps, bleh

Incline Hammer Press
180lbs x 10 reps
230lbs x 10 reps
230lbs x 8 reps
230lbs x 6 reps

Hammer Dips
180lbs x 10 reps
230lbs x 8 reps
230lbs x 7 reps
230lbs x 6 reps

BW Dips
10, 10, 8, 8, 7 reps

I didn't feel as good as I felt I should have by this point. I think I'm pushing the edge of my limits, so improvements may severely halt unless I do something to switch things up. We'll see, I could be speaking from a position of discouragement, or maybe I'm just exhausted. Either way, that's one more in the record books.

Thats a mighty strong incline bench my friend. Kudos!

reading your workout post, i was like "yes, i got him on deads and squats. wait, i don't do both of those on the same day because i can't handle it."

sounds like you're doing awesome brotha, i certainly couldn't do that.

Originally Posted by suncloud

reading your workout post, i was like "yes, i got him on deads and squats. wait, i don't do both of those on the same day because i can't handle it."

sounds like you're doing awesome brotha, i certainly couldn't do that.

LoL, thanks. Im' certain you've got me on squats. I've got a ways to go to catch up to the majority of ya'llz.

I finished chest at 6:00pm, and I headed back to the gym at 8:30pm. It's not something I would do regularly or recommend, the time frame is too close to each other and I'm sure I aggravated some cortisol issue. Nonetheless, I was in the mood.

Behind The Neck Pull Ups [I start all my reps from a dead hang]
BW x 10 reps
BW x 9 reps
BW + 25lbs x 7 reps
BW + 25lbs x 6 reps
BW + 25lbs x 5.5 reps
BW + 25lbs x 5 reps
BW + 25lbs x 5 reps
BW x 7 reps
BW + 10lbs x 7 reps
BW + 10lbs x 6 reps
BW + 10lbs x 5 reps
BW x 5 reps
BW x 7 reps
BW x 4 reps

Lat Pull Downs
190lbs x 10 reps
210lbs x 8 reps
230lbs x 8 reps
250lbs x 6 reps
270lbs x 5 reps

I think I spent close to 30 min on behind the neck pull ups alone. It's been awhile since I've brought out the good 'ole weight belt, so I abused it to utter hell. I wasn't going for a predetermined amount of sets on my rear pull ups, I was trying to go until I was not able to perform at least 5 reps, and I kept qualifying for another set and another set. I like this approach to pull ups, but I have a special infatuation for them.

Originally Posted by hman85

Thats a mighty strong incline bench my friend. Kudos!

Thanks, I've been this strong before and stronger (but also heavier). I haven't really broken any new plains of strength on anything in years. I think that's why I like pull ups so much, its the only "new frontier" for me, bodybuilding wise. It wasn't until the end of my most recent cut a few months back, that I was even able to do a pull up, or at least able to do enough to actually have them in my routine.

Originally Posted by VolcomX311

I finished chest at 6:00pm, and I headed back to the gym at 8:30pm. It's not something I would do regularly or recommend, the time frame is too close to each other and I'm sure I aggravated some cortisol issue. Nonetheless, I was in the mood.

Behind The Neck Pull Ups [I start all my reps from a dead hang]
BW x 10 reps
BW x 9 reps
BW + 25lbs x 7 reps
BW + 25lbs x 6 reps
BW + 25lbs x 5.5 reps
BW + 25lbs x 5 reps
BW + 25lbs x 5 reps
BW x 7 reps
BW + 10lbs x 7 reps
BW + 10lbs x 6 reps
BW + 10lbs x 5 reps
BW x 5 reps
BW x 7 reps
BW x 4 reps

Lat Pull Downs
190lbs x 10 reps
210lbs x 8 reps
230lbs x 8 reps
250lbs x 6 reps
270lbs x 5 reps

I think I spent close to 30 min on behind the neck pull ups alone. It's been awhile since I've brought out the good 'ole weight belt, so I abused it to utter hell. I wasn't going for a predetermined amount of sets on my rear pull ups, I was trying to go until I was not able to perform at least 5 reps, and I kept qualifying for another set and another set. I like this approach to pull ups, but I have a special infatuation for them.

That is the only way that counts

Great stuff V, now you are raising the challenge ! 14 sets ?!!!

Originally Posted by dragonfly

That is the only way that counts

Great stuff V, now you are raising the challenge ! 14 sets ?!!!

Thanks. DF. I wasn't really going for sets either, my aim was to push until I was no longer able, so I guess as far as tonight was concerned, 14 was my magic number.

My pull ups performances are the most ambiguous of any exercise. Some days they feel smooth and I feel light, other days I feel like Professor Klump trying to do a pull up.

those are some serious sets dood! keep up the good work and keep pressing on, a wise buddy of mine once ranted about getting through the mental, physical, and emotional pain to be stronger all around, and i know you can break this plain like a toothpick!

Originally Posted by VolcomX311

Thanks, I've been this strong before and stronger (but also heavier). I haven't really broken any new plains of strength on anything in years. I think that's why I like pull ups so much, its the only "new frontier" for me, bodybuilding wise. It wasn't until the end of my most recent cut a few months back, that I was even able to do a pull up, or at least able to do enough to actually have them in my routine.

Yah when I'm heavy I can't do pullups ... maybe 1 or 2. When I diet down really low I get weaker on the power movements but get stronger on the BW movements. I guess that makes sense, but I was surprised how much stronger I got on BW...

Sam, have you been listening to Rush this morning? Wholly crap he's cracking me up. If you're not listening, he's talking about the death of the "Teleprompter-in-chief" (it toppled over yesterday and couldn't be fixed), "a giant in his field" - "meeting the great Orator in the Sky." - He's just been BSing about it for the last 10 minutes; saying how Prompter and BO's relationship has been unstable, and is trying to decide if Obama had him rubbed out.

Originally Posted by Irish Cannon

Sam, have you been listening to Rush this morning? Wholly crap he's cracking me up. If you're not listening, he's talking about the death of the "Teleprompter-in-chief" (it toppled over yesterday and couldn't be fixed), "a giant in his field" - "meeting the great Orator in the Sky." - He's just been BSing about it for the last 10 minutes; saying how Prompter and BO's relationship has been unstable, and is trying to decide if Obama had him rubbed out.

LOL No, I missed it, but that's effing hilarious, LOL.

Originally Posted by DreamWeaver

Yah when I'm heavy I can't do pullups ... maybe 1 or 2. When I diet down really low I get weaker on the power movements but get stronger on the BW movements. I guess that makes sense, but I was surprised how much stronger I got on BW...

I've not yet surprised myself on my BW lifts, my repetitions are not that impressive

Strangely enough, though my ability to do pull ups are relegated by my relative body weight, BW Dips are not. I can actually handle much more weight hanging from my chain belt if I'm stronger, regardless of my body weight.

Originally Posted by VolcomX311

I've not yet surprised myself on my BW lifts, my repetitions are not that impressive

Strangely enough, though my ability to do pull ups are relegated by my relative body weight, BW Dips are not. I can actually handle much more weight hanging from my chain belt if I'm stronger, regardless of my body weight.

...I gotta get my dipping weight back up... It's my favorite chest/tri movement.

Originally Posted by thenomad

those are some serious sets dood! keep up the good work and keep pressing on, a wise buddy of mine once ranted about getting through the mental, physical, and emotional pain to be stronger all around, and i know you can break this plain like a toothpick!

Damn killed it V!! Looks like its time for a rest day or two..youre sounding rundown.

Originally Posted by Resolve

...I gotta get my dipping weight back up... It's my favorite chest/tri movement.

I have some coming up with the second workout of my chest blast and just hope there is not too much shoulder pain. I have been basically unable to do them up to now, we'll see how it goes.