Beelze training log

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  1. yeah, it was really sore for the first couple days, and everyday it got a little better. definately take 2 weeks at least before you go all out again. however, still do some VERY light chest work to get some blood in there. i think used like 5lbs plates on hammer machine and after a few days, i could do 30lbs incline dumbbells. just keep at it but be smart. if you feel something, just stop. don't make something minor into something major.


  2. Word, thanks Beelze, that is pretty much what I have been doing..On my regular chest day I just take it super light to get the blood flowing, I tried to go a little harder today and it felt sorta weird so next day I am gonna tone it down again and start with the stretching..Thanks for the help big guy!
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  3. Quote Originally Posted by Beelzebub
    meal 1
    10 egg whites
    1 cup oatmeal
    1 scoop protein

    meal 2
    1 can tuna
    1/2 can beans

    meal 3
    8oz ultra-lean burger
    1 cup brown rice

    meal 4
    1 can tuna
    1/2 can beans

    meal 5 (preWO)
    2 scoops whey
    1.5 cup oatmeal

    meal 6 (postWO)
    3 scoops whey
    1.5 cup oatmeal

    meal 7
    8oz chicken (baked, broiled, etc.)
    1 cup broccoli
    10 grams flax oil

    meal 8
    2 scoops whey
    10 grams flax oil

    meal 9 (usually around 3am)
    1 scoop whey

    totals:
    4153 cals, 452 pro, 431 carb, 71.5 fat

    supps:
    CEE post WO
    600 test/300 deca per week
    4iu's GH 5/2 schedule
    5-6iu's slin immediately after workout
    I hear you bro, nice meals.

  4. 3/31 - chest/shoulders/tri's/back
    flat dumbbell
    (2) 40's x 10
    60's x 8
    90's x 5
    125's x 3
    175's x 5 PR (limit has been reached with duct tape, **** ripped off everywhere when i set em down at the end. left bicep felt a little funny on rep 1, so i brought em in a tad and it went away)
    60 second stretch with 100's

    hammer military
    90 x 10
    180 x 3
    270 x 3
    380 x 6 PR (fail on 7)
    60 second stretch

    straight bar pressdowns
    100 x 20
    120 x 15
    150 x 10
    180 x 10
    250 x 12 PR (had couple more in me, but elbow started to ache)
    150 x 18
    60 second stretch with 45's

    rack chins
    BW x 10
    add 160lbs x 11 PR (with the broomstick through the middle of course)

    deads (sumo)
    135 x 5
    225 x 3
    315 x 3
    405 M (WTF)
    conventional
    405 x 2 (slight pain. the back has spoken, deads are done for a while. had a slight tweak 2 sessions ago, last dead workout hurt it a little worse, today just reminded me to let it go)

    low row hammer machine
    90 x 10
    180 x 10
    270 x 10
    360 x 8
    60 second stretch

    long ass workout, over 2hrs.
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  5. over 2 hours?

    I feel your pain on the deads.. I still haven't recovered from SLDL's..

    [email protected] tape .. we have 200lbs DB's (I think even heavier) at my gym, but only the freak IFBB boys and the mutant PL guys **** with them. I just look at them with silent awe.

    Nice work.... 3 PRs still.. well I'll be a son of a *****.

  6. lol, yup, the deads are done. probably done with SLDL's too, i'll give it a test next week just to check.

    gym owner still swears up and down that the big dumbs are on the way.

  7. Quote Originally Posted by Beelzebub
    3/31 - chest/shoulders/tri's/back

    slight pain. the back has spoken, deads are done for a while. had a slight tweak 2 sessions ago, last dead workout hurt it a little worse, today just reminded me to let it go)
    Whoa, you're scary strong! Have you ever entered in any strongman competitions?

    I injured my back in a similar fashion 3 weeks ago or so, when I leaned forward to much during a heavy deadlift set. I caught myself, using way too much lower back, and tweaked something in my lower back. It didn't hurt until later that night, but has been bothering me after deadlifts and squats. I cut deadlifts earlier this week, and gave myself an extra rest day before my leg workout. I just retweaked my lower back during my second squat set, damnit! I went down for the 3rd rep and felt a pop in my lower back. It doesn't hurt yet, but it remains to be seen what it feels like once I cool down.

    Thank christ I have a scheduled week+ off from lifting starting tomorrow, I'm seriously beat up. I've been bulking for a few months, and making some nice gains. Getting too fat though, time to rest up and recuperate, then onto cutting!

  8. yeah bro, those deads will getcha if you lean forward too far. just try to keep shoulders behind the bar. if they drift over, it's going to be a SLDL. hopefully, my back holds up for squats on monday. i can't lose 2 of my favorite exercises so close together.

  9. That sucks Beezle, how long are you going to keep them out of your rotation? Or is this a permanent thing?

  10. til my back feels 100% again. not permanent by any means.

  11. Word, not doing deadlifts would be like losing a friend to me...

  12. Hey Bbub,
    Nice numbers. I'm just starting back to the powerlifting after many years of just going thru the motions. I'll be 40 in Sept. and I will be a "master" so I'm training for the BP comp and trying to hit the Pa record for the "old men" lol...My first trainer was John Kuc(York Barbell HOF) he was an animal and taught me the right way when I was young. Gotta love those quotes you have ... I love these young guns with the 50 lb bench increase in 1 week and 100lb in the dead..either they are Bull throwing or never really pushed for more weight , if my bench went up 50lbs in a week thenI hold the Pa record lmao ... Kish
  13. Talking


    i hear ya kish

    4/3 - quads/hams/forearms/bi's/calves
    squats
    bar x 10
    135 x 8
    225 x 4
    315 x 3
    405 x 1
    belt/wraps
    535 x 4 (small spot on 4) PR
    90 second stretch

    SLDL
    135 x 6
    225 x 3
    315 x 3
    455 x 8 PR
    60 second stretch

    dumbbell forearm curls
    55's x 20 PR
    55's x 12

    stand alt dumb curl
    35's x 10
    45's x 3
    60's x 13 PR reps wise
    60's x 10

    standing calf raises
    3 sets top secret super duper classified SB routine

    front calf raises
    3 sets top secret super duper classified SB routine
  14. Talking


    4/4 - chest/shoulders/tri's/back
    incline dumbbell
    (2) 30's x 15
    60's x 10
    90's x 7
    125's x 5
    155's x 9 PR (fail on 10) VID - ducttape and all
    70 second stretch with 100's

    seated military barbell
    135 x 10
    185 x 3
    225 x 3
    285 x 4 PR (spot on 4)
    60 second stretch

    smith CGBP
    135 x 10
    225 x 5
    315 x 10
    drop immediately
    225 x 14
    forgot stretches, don't know how.

    wide grip pulldowns
    150 x 10
    230 x 3
    320 x 9 (spot on 8-9)

    dumbbell rows
    100's x 3
    145's x 15 PR
    60 second stretch

  15. 4/6 - quads/hams/forearms/bi's/calves
    hammer leg press
    90 x 10
    180 x 10
    360 x 8
    540 x 17 PR (rest-pause at 12)
    90 second stretch

    hammer leg curls
    45 x 10
    90 x 5
    160 x 12 PR
    60 second stretch

    dumbbell wrist raises
    (2) 30's x 20, 12

    straight barbell curls
    (2) 75 x 5
    125 x 12 PR
    85 x 20 straight-set
    60 second stretch

    leg press calves
    3 sets of ****ing torture SB routine
  16. Talking


    4/7 - chest/shoulders/tri's/back
    incline bench
    bar x 20
    (2) 135 x 8
    (2) 225 x 5
    315 x 2
    375 x 2 PR
    80 second stretch with 100's

    BTN smith military
    135 x 8
    225 x 8
    305 x 7 PR
    60 second stretch

    tate press
    40's x 10
    60's x 9 PR
    60's x 8
    60 second stretch

    pullups
    BW x 6
    +45lb'er x 8 PR
    +45lb'er x 5

    seated cable rows TUT 2/2 (form was sloppy last time)
    150 x 6
    230 x 3
    300 x 10
    300 x 8
    60 second stretch

  17. 4/10 - quads/hams/forearms/bi's/calves
    leg press
    rack x 20
    200 x 10
    400 x 10
    690 x 6
    960 x 4
    wraps
    1230 x 12 PR (surprisingly, thought i had done this before until i checked the log book, 11 being the previous record with this weight)
    90 second stretch

    lying leg curls
    100 x 10
    170 x 3
    250 x 12 PR
    60 second stretch

    barbell behind back forearms curls
    (2) 155 x 22, 16
    stretch

    dumbbell preacher curl (on perpendicular side)
    35's x 10
    55's x 3
    75's x 4 PR
    45's x 20 (rest pause at 10 and 16)
    60 second stretch

    donkey calves
    5 sets of 20

  18. I keep seeing these these posts and I think "Ahh I am doing the same weight as Beelz". Then I notice it was one of your warm-up sets

  19. Quote Originally Posted by Beelzebub
    donkey calves
    5 sets of 20
    ?

  20. LC, lol. sorry to disappoint

    guy, donkey calf raises? never heard of em? http://www.exrx.net/AnimatedEx/Gastr...yCalfRaise.gif

  21. guy, donkey calf raises? never heard of em?
    I have! I have! Its when a jackass does calves, right? right?

  22. Quote Originally Posted by LCSULLA
    I have! I have! Its when a jackass does calves, right? right?

  23. Quote Originally Posted by Beelzebub
    LC, lol. sorry to disappoint

    guy, donkey calf raises? never heard of em? http://www.exrx.net/AnimatedEx/Gastr...yCalfRaise.gif
    no comment on that picture

  24. wow .. yeah never want to actually see beelze doing those ... lol
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