Beelze training log

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    unfortunately, ours has that little bicycle seat looking thing. plus, it's bolted to the ground with about 12 inches of space behind it from the wall. good idea though.

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    Talking


    4/24 - quads/hams/forearms/bi's/calves
    squats
    bar x 10
    (2) 135 x 8
    225 x 5
    315 x 3
    belt
    405 x 1
    belt/wraps
    555 x 3 PR (this weight has never been on the bar, until now)
    90 second stretch

    RDL's
    135 x 8
    225 x 5
    315 x 3
    465 x 6 PR
    60 second stretch

    dumbbell wrist curls
    60's x 17 PR
    60's x 10

    standing alt dumbbell curls
    35's x 10
    45's x 5
    60's x 20 (rest-pause after 15)
    90 second stretch

    standing calves
    3 sets SB calf hater routine (oh how i really hate them)

    2 sets of crunches with 50lb dumbbell
    1 max set of leg lifts

    20 mins cardio
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    Hey man, have you ever tried machines? I read in Muscle and Fitness they give better results because you can isolate more, you should totally try it. Just kidding, damn impressive romanian deadlift numbers and definately a nice looking squat, keep that **** up.
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    great squat buddy! are you going parallel or below parallel just outta curiosity
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    ktw, LMAO, almost convinced me. thanks brutha.

    glen, it's very slightly below parallel, like an inch or less below parallel. thanks for the props bruthaman.
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    4/25 - chest/shoulders/tri's/back
    chest rehab
    iso-wide hammer 3/5 tempo with squeeze at top
    (2) 90 x 30
    cable crossovers
    (2) 70 x 15
    80 second stretch with 70's

    lat raises
    (2) 40's x 20

    CGBP smith
    135 x 20
    155 x 30
    185 x 20
    225 x 15
    60 second stretch with 50's

    wide grip pulldowns
    150 x 10
    240 x 5
    330 x 7 PR (spot on 7)

    hammer low row
    90 x 10
    180 x 10
    410 x 9 PR

    20 mins cardio
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    Looking damn strong B. 555lbs squat very nice.
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    Nice work!! I didn't see exactly what you're doing for calves- is it the 5 sec. eccentric phase and the 15 sec hold at the bottom or what. If you wouldn't mind sharing your calf routine once that would be great. Sorry if you already posted it. Thanks-
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    Beelze is keeping that secret.

    Nice squat buddy... you do realize that if you ever had to squat a 7 month old manatee to save your life, you probably could now.
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    sea, nah, it's not DC. it's a routine SB wrote up for me. some of you older folks might remember him from gotfina. SB = silverback. in any case, he didn't give me the green light to share it yet so until then, it stays with me.

    ubi, how about cows? we do have cows.
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    well the manitee is the sea cow, so it's kinda close.
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    Quote Originally Posted by Beelzebub
    sea, nah, it's not DC. it's a routine SB wrote up for me. some of you older folks might remember him from gotfina. SB = silverback. in any case, he didn't give me the green light to share it yet so until then, it stays with me.
    Fair enough. I'll just stick with the DC style for now. When you get the okay- do tell. Later
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    4/27 - quads/hams/forearms/bi's/calves
    hammer leg press
    90 x 15
    180 x 20
    360 x 6
    540 x 20 PR (no rest pause this time)
    90 second stretch

    hammer leg curls
    45 x 10
    90 x 6
    165 x 10 PR
    60 second stretch

    dumbbell wrist raises
    35's x 16
    30's x 12

    straight bar curls
    (2) 75 x 8
    135 x 10 PR
    60 second stretch

    leg press calves
    3 sets of SB calf hater routine

    dumbbell decline bench situps
    70lbs x 10
    85lbs x 10
    100lbs x 10

    20 mins cardio
  14. Registered User
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    4/28 - chest/shoulders/tri's/back
    incline bench
    135 x 3... felt funny in the tweak area, so stopped there.
    hammer iso-wide 3/5 tempo with squeeze at top
    90 x max
    180 x max
    (3) 230 x max
    180 x max (actually got a pretty good workout doing it this slow)
    60 second stretch with 80's

    BTN military smith
    135 x 10
    225 x 6
    315 x 6 PR (small spot on 6)
    60 second stretch

    tate press
    40's x 10
    (2) 65's x 12 PR
    60 second stretch

    wide grip pullups
    BW x 3
    add 70lbs x 6 PR
    BW x 16 (spot on last 2)
    60 second stretch

    good mornings
    135 x 10
    225 x 10
    245 x 10
    275 x 10
    belt
    315 x 10 (easy, but didn't want to push it on first day back on em)

    cardio 20 mins 65-70%
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    Quote Originally Posted by Beelzebub

    good mornings

    315 x 10 (easy, but didn't want to push it on first day back on em)


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    Oh that's it. You're a strong mofo. How much have you done before??
  16. Registered User
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    315 is the highest, i stopped there last time and took em out for a while. even then, it wasn't hard, just felt a need to replace em for a while. wasn't until recently that i discovered all the top pullers and squatters do them religiously, now i'm back on em for good.
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    good mornings are the ****. best exercise besides squats and deadlifts for increasing the squat and deadlift
  18. Registered User
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    my hams were more sore than anything else.
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    Maybe I'll go back to those too.. I never really used that movement long enough in my routine to be effective. I know I do GHR's like a putz right now.. I can't do them the proper way without feeling like I'm going to snap something. I think it's a combo of lever (I'm 6'3") and the simple fact that my hammies aren't strong enough yet. I can do maybe 2 proper ones before I start doing the "cobra style".... you know, retracting and extending your body parallel to the floor.. lol
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    ubiq you should try getting someone to spot you on them ... to kind of catch you on the way down and give you some help up

    otherwise one of the big swiss balls works fairly decent to "bounce" off of .. sounds stupid but it allows you to still keep your form
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    ubiq, how much do you weigh, im almost the same height, but you look a ****load bigger than me, and im at 205
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    5/1 - quads/hams/forearms/bi's/calves
    leg press
    rack x 20
    200 x 10
    400 x 7
    690 x 5
    960 x 3
    wraps
    1400 x 7 PR
    90 second stretch

    lying leg curls
    100 x 10
    180 x 6
    260 x 14 PR
    60 second stretch

    behind back barbell forearm curls
    175 x 24 PR
    175 x 16

    cable rope curls (replaced dumbbell preacher)
    100 x 10
    120 x 10
    150 x 10
    180 x 10
    220 x 8
    90 second stretch

    donkey calves
    3 sets of SB calf hater routine
    60 second stretch

    2 max sets crunches on decline with 50lbs dumbbell

    20 mins cardio
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    damn man! that's a great leg press right there
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    wraps
    1400 x 7 PR
    Excuse my ignorance Beleze, what is a wrap?

    BV
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    knee wraps
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    Quote Originally Posted by BigVrunga
    Excuse my ignorance Beleze, what is a wrap?

    BV
    He eats a low carb turkey wrap in between reps.
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    Quote Originally Posted by ktw
    ubiq, how much do you weigh, im almost the same height, but you look a ****load bigger than me, and im at 205
    220lbs, 8.5% bf by my silly calipers (7mm skinfold test) but in reality I'm probably 10%ish. I don't really put much faith in calipers. I feel like a skinny toothpick being this lean.

    I'm not on cycle right now. On a clean dry cycle I'm around 235lbs, lean, and a lot happier. Being 6'3" I find it hard to fill out my long muscle bellies... at least that's my new excuse.


    Holy Rasberries.. Beelzebub, who did you have sitting on the leg press? Good work Tiger. rarrrrrr....
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    Quote Originally Posted by idunk42
    He eats a low carb turkey wrap in between reps.
    BV, as guy said, knee wraps. used to have severe knee pain after heavy leg days, not anymore thanks to wraps.

    ubi, i utilized my 170lbs training partner.

    thanks glen
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    what kind of knee wraps do you use?
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    Does your training partner get frightened that most of your warm up sets weigh more than him?
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    Ubi- a tooth pick at 220? No way, I'm 205 and probably 15%, so in no way are you a toothpick, i'm tiny compared to you at the same height
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    BV, as guy said, knee wraps. used to have severe knee pain after heavy leg days, not anymore thanks to wraps.

    ubi, i utilized my 170lbs training partner.

    thanks glen
    OH!! Knee wraps! Ok, I didnt realize it was 1400 on the leg press w/knee wraps. I thought it was some crazy new powerlifter movement I hadnt heard of

    (duh!)

    BV
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    guy, 2.5m ZRV-pro's.

    ktw, ain't nuttin' to be scared of. a little weight never hurt anyone

    BV, gotcha. i write it that way to signify that wraps are now added for remaining sets.
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    Quote Originally Posted by Beelzebub
    BV, gotcha. i write it that way to signify that wraps are now added for remaining sets.
    powerlifting jargon
  35. Registered User
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    lol, yup, technical stuff
  36. Registered User
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    5/2 - chest/shoulders/tri's/back
    flat dumbbell
    (2) 30's x 15
    50's x 10
    75's x 10
    100's x 50 PR (5 rest pauses in here, but 50 is still 50 dammit. chest, shoulders, and tri's were f'ing fried)
    90 second stretch with 85's

    hammer military
    90 x 3
    180 x 3
    270 x 2
    400 x 2 PR
    60 second stretch

    straight bar pressdowns
    100 x 10
    150 x 10
    200 x 6
    260 x 16 PR
    60 second stretch with 50's

    rack chins
    BW x 6
    add 180lbs x 12 PR
    BW x 20
    60 second stretch

    hypers
    BW x 10
    (2) add 90lbs x 12,10 PR

    cardio 20 mins

    finally. it's time for time off. 5 days of nothing sounds awesome right about now.
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    100lb DB's 50 times? By the gods, man.... that is impressive..
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    wow .. 100s x 50 is seriously impressive you big bald freak you
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    yeah, i was only hoping for 3 rest pauses though. problem was i was being too cautious in the beginning, worrying about the pec. after rep 15, i was golden but the damage had been done. it's high rep work on dumbbells from now on, i'm done with that ducttape bullsh!t. 145's x 30 here i come
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    ..what a vag
  

  
 

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