Beelze training log

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    2/21 - chest/shoulders/tri's/back
    Did what I could do, chest is a lot better but it ain't ready for the big stuff yet.

    Incline bench TUT superset w/ cable crossovers
    (4) 135 x 10-15 with 60-70 x max (60 second break between sets)
    stretch

    military dumbbell (shoulders were already toast from chest, and didn't want to risk it)
    50's x 10
    (2) 70's x 10
    stretch

    tate press
    30's x 10
    (2) 40's x 10,12
    stretch

    WG chins (pullups)
    (2) BW x 12,10 PR

    low CG cable rows
    150 x 10
    230 x 3
    325 x 9 PR
    stretch

    if it wasn't for back, i'd be pissed right now.

    tip of the day: don't pull or tear your pec, it hurts your bench.

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    WG chins (pullups)
    (2) BW x 12,10 PR
    Nice. At 263lbs 12 reps chins! Strong back. How many did you do in the Corps.?
    And are you cutting?
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    cutting? eh, i call more of a leaning out phase, lol. i'm not dropping cals any lower than they are now regardless of where the weight stops at. made a few adjustments to the diet and i'm sitting ~4K cals on training days, and 3700 on non-training days.

    as for pullups, i was able to get 18 at 245lbs. i got 20 once at 230lbs, and that's a perfect score in da corps i want 15 at this weight, then i'll start adding that belt that gives ya huge balls.
    •   
       

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    Just a thought, but you may want to do some neutral grip DB presses for chest to ease back into the big weight on bench and prevent re-injury.
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    Quote Originally Posted by Beelzebub
    then i'll start adding that belt that gives ya huge balls.


    Are you talking about the triangle formed by the chain that makes weighted pulls into obscene behavior. My lady yelled at me for doing them when there were other girls around.
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    Quote Originally Posted by ivydude
    Just a thought, but you may want to do some neutral grip DB presses for chest to ease back into the big weight on bench and prevent re-injury.
    yup, got those on friday brutha. i'm gonna try to hit those with a little intensity and see how it feels. it's a week from today since the injury.
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    Quote Originally Posted by Beelzebub
    yup, got those on friday brutha. i'm gonna try to hit those with a little intensity and see how it feels. it's a week from today since the injury.
    That's a great add to a rehab program. Look forward to hearing how it goes.

    Also, just curious, but do you plan on switching to a WSB routine (or some variation thereof) after you recover?
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    most likely not. i'm loving this program for the most part. hitting PR's on damn near every exercise each workout, until the injury of course.

    in the past month:
    military dumbbells (all the way down) 135's x 6
    military bar (touch chin) 265 x 8
    flat dumbbell 145's x 14 (got a vid of this)
    45 degree incline dumbbell 135's x 11

    chest, shoulders, and tri's aren't doing **** right now. but everything else is still going up. i'm one of those guys who believes in 'don't fix what ain't broke'. the program is working, so **** it. know what i mean jellybean?
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    Quote Originally Posted by Beelzebub

    chest, shoulders, and tri's aren't doing **** right now. but everything else is still going up. i'm one of those guys who believes in 'don't fix what ain't broke'. the program is working, so **** it. know what i mean jellybean?
    Haha...I hear ya boss.
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    you do WSB?
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    Quote Originally Posted by Bobo
    Just do a search for PNF stretching (proprioceptive neuromuscular facilitation). It shows more promise.

    But it hurts more.
    I'm certified in this..
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    Quote Originally Posted by Beelzebub
    you do WSB?
    Yep. westside training

    I'm going to start keeping a log soon, in the AX section since I'm testing a product for them. But I will be training westside.
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    awesome. if you have any good articles on it, start a thread on it in the pl'ing section. i'm sure lcsulla will sticky it. we need more training variation here.
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    Quote Originally Posted by Beelzebub
    awesome. if you have any good articles on it, start a thread on it in the pl'ing section. i'm sure lcsulla will sticky it. we need more training variation here.
    Done.
    http://anabolicminds.com/forum/power...tml#post465601
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    Quote Originally Posted by Beelzebub
    awesome. if you have any good articles on it, start a thread on it in the pl'ing section. i'm sure lcsulla will sticky it. we need more training variation here.
    I am startin'!
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    you still thinking about competing?
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    Quote Originally Posted by Beelzebub
    it's true, i just take cold showers to 'shock' the body into growth. then i tell each bodypart riddles to trick them into more growth. gotta trick your body to grow tell it knock-knock jokes and such.......
    Ok, that one made me laugh out loud. Finally the secrets for getting big have been revealed to me!
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    Quote Originally Posted by max silver
    Ok, that one made me laugh out loud. Finally the secrets for getting big have been revealed to me!
    that ass is absolutely ridiculous in your avatar
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    Quote Originally Posted by guyfromkop2
    that ass is absolutely ridiculous in your avatar
    why thank you

    2/23 - quads/hams/forearms/bi's/calves
    leg press
    200 x 10
    400 x 10
    690 x 3
    wraps
    1050 x 16 PR
    90 second stretch

    lying leg curls
    100 x 10
    220 x 18 PR
    60 second stretch

    behind the back barbell forearm curls
    135 x 10
    225 x 10 PR
    135 x 18

    dumbbell preacher (on 90 degree side)
    35 x 3
    45 x 3
    65 x 8 PR
    60 second stretch

    seated calves
    2 sets DC routine
    60 second stretch

    chest rehab (test)
    flat dumbbell
    40's x 10
    50's x 6
    70's x 3
    (2) 85's x 2

    dips
    BW x 10 (easy)

    i'm not out of the woods yet but it's getting better real fast. gonna try an actual chest workout tomorrow.
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    Quote Originally Posted by Beelzebub
    why thank you

    2/23 - quads/hams/forearms/bi's/calves
    leg press
    200 x 10
    400 x 10
    690 x 3
    wraps
    1050 x 16 PR
    90 second stretch
    damn nice job there, only seen a couple guys leg press over a thousand for that many reps.

    and you ever try glut ham raises?
  21. Registered User
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    glute ham raises??? wtf is that?
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    Quote Originally Posted by Beelzebub
    glute ham raises??? wtf is that?
    ghrs, you're kidding me right?
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    nope. never heard of em. my 3 ham movements are SLDL, lying leg curls, and seated hammer leg curls. glutes get worked on every pressing movement, hacks, parallel squats, and leg press. on hacks and leg press, my feet are placed on the tip top portion of the platform to place more emphasis on glutes/hammies.
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    wow, they are probably the best glute and ham excersize out there. they are a staple in any plers training, plus they're fun.

    here's a link to 3 variaties, the first is the hardest. if they dont like the link to another site on here just delete it off after you get the link.

    http://www.teamsniffy.com/videos/vid...variations.wmv
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    oh and the traditional ghr is the middle one, but you stop when your body is parallel to the floor, and the bar behind the back is optional.
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    i don't believe our gym has that little doo-hickey. our old gym did though.
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    thanks for the vid though. at least i know what that thing is for next time i see it, lol.
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    Quote Originally Posted by Beelzebub
    thanks for the vid though. at least i know what that thing is for next time i see it, lol.
    haha yea no problem, and that's none other than exmgq filming that, and the guy in the red shirt is going to the wpo finals at the arnold for the 220's, supposively him and travis mash are neck and neck on their lifts and good friends to boot.
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    lol, ol' ex, eh? a friend and i are supposed to drive down to NC in april to watch him compete.
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    you should, he trains me and is one of the nicest guys i know, i'll be hanging out with him at the arnold in the wpo warmup section, i'm going to see all the wpo monsters in full force. i cant wait
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    Quote Originally Posted by Beelzebub
    i don't believe our gym has that little doo-hickey. our old gym did though.
    Glen and I do GHRs on a seated calve machine with a bunch of plates loaded on so we don't break our faces going forward. The seated calve machine needs to have a wider base to get your knees on it-which not all do.

    Although it's not as difficult as using the realGHR machine (I'd say about 75-80% as tough), most people who have been training for some time will still have difficulty doing one rep with the full range of motion the first time on even the seated calve machine.

    I'm not kidding though when I say no single exercise has helped my deadlift or squat more. It makes SL deads seem like a walk in the park. Once I get the money and the space I'm purchasing a GHR for my home/apt.
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    yeah what ivydude said .. give them a whirl if you can beelze they rock .. and by rock i mean they are painful as ****

    btw i don't know how i didn't notice this thread earlier ...
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    Quote Originally Posted by glenihan
    yeah what ivydude said .. give them a whirl if you can beelze they rock .. and by rock i mean they are painful as ****

    btw i don't know how i didn't notice this thread earlier ...
    that's easy, you were too short to see over the anabolics subforum. now, that bobo has moved it to the bottom, you can see this one now. make sense?

    shortie

    *clicks his heels*
    i am witty
    oh, so witty
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    2/24 - chest/shoulders/tri's/back
    flat dumbbell (rehab still)
    30's x 10
    45's x 10
    60's x 10
    85's x 6
    (2) 100's x 10 (easy, but didn't want to push it)
    60 second stretch with 80's

    military hammer
    90 x 10
    180 x 6
    270 x 3
    380 x 3 PR
    60 second stretch

    straight bar pressdowns
    100 x 20
    120 x 15
    150 x 12
    180 x 6
    (2) 220 x 19 PR (14 on second set)
    60 second stretch with 45's

    rack chins
    BW x 10
    BW + 90lbs x 15 PR

    deads (no belt/no straps)
    135 x 3
    225 x 3
    315 x 3
    405 x 1
    (2) 455 x 8 PR
    60 second stretch

    got to talk to a PL'er today, gonna help me figure the bench shirts and such. good stuff.
    Last edited by Beelzebub; 02-24-2006 at 07:57 PM.
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    i like that no straps
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    yeah, i've gotten rid of the bastards. only use em on over/over rack deads now.
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    Quote Originally Posted by Beelzebub
    yeah, i've gotten rid of the bastards. only use em on over/over rack deads now.
    good and that's the only thing i use them for, well pull down abs too
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    straps are a bodybuilders best friend
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    Quote Originally Posted by Beelzebub
    2/24 - chest/shoulders/tri's/back
    (2) 100's x 10 (easy, but didn't want to push it)

    (2) 455 x 8 PR
    Yeah, I use straps too but I am definitely no PL'er..And Beezlebub, I hate you for those two quotes..Rehab?If this is what you do for rehab, I seriously need to reinjure myself..
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    i'd like to use straps but i'm hearing from all the big boys that they end up being a hindrance, so **** em. so far, it's going well. lol, the rehab is coming along nicely. once you see a little smiley beside the chest #'s, you'll know things are back to normal ETA: 2 weeks or less.
  

  
 

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