Poobah On the Road to 405 with John Pinder.

Page 2 of 7 First 1234 ... Last

  1. Also on squats, I'ts hard for me to tell, but how wide is your stance. When I started going heavy on squats, going really wide and sitting out, like pushing my ass out almost helped me gain a lot of rebound at the bottom of the lift and really helped to bring the hammies into the movement.


  2. Quote Originally Posted by ktw
    Also on squats, I'ts hard for me to tell, but how wide is your stance. When I started going heavy on squats, going really wide and sitting out, like pushing my ass out almost helped me gain a lot of rebound at the bottom of the lift and really helped to bring the hammies into the movement.
    I'm about mid width stance at the moment.. 20-22".. I realize in the long run I'll have to spread it out even more, but my abductors and adductors aswell as my hip flexor's are not yet up to the challenge.

    I understand what you saying though... and I would imagine your right... only thing that worries me when I think of the mechanics of it,... IS knee's... Definately need a strong wrap when going heavy with a wide stance like that if you ask me... but I'm still a newb at heart.

    As for Mr. Pinder...

    I would say his home is probably www.teamsniffy.com. There he posts under 11819-056..

    And he posts at a small board, of mostly serious guys with little to moderate expereince that are serious about getting and implementing good advice, at www.mightysworld.com/forum. It here where he watches and posts on my progress.

    --

    Anyway back to the story of last night...

    I have 3 gyms all about the same distance from my place.. (5 minute drive or less)... which is really good, only one other decent gym in this city and it's a good 30-40 minutes away at rush hour..(about the time I'd need to go there.)

    I'll be checking the third one out tonight... If the Ymca won't see the light I will ask them for a refund for both me and my brother*(My training partner, who is currenlty unable to train anyway.. but that niether here nor there), that has been paid in full through October 2006... so if can't be reasonable, I can certainly ask them reasonably for a refund.. and if they don't allow that, I'll take it to the Better Business Bereau(sp).. Surely they can't expect me to pay member ship fees at 2 gyms, because they won't allow me to do the training I need to do

    My only other dilemma, is moving to a new gym means.. I'll be new meat, and will have a very hard time finding spotters... It takes time to make friends and build commodery amoung gym mates... One bro at the ymca though has already agreed to quite the ymca if they don't allow me to do what I need to do, and move to another location with me... So worst case senario, I can help me at least a few nights a week and friday is one of them.
    •   
       


  3. That's a bad situation man. Really ****ing stupid how people won't allow proper training at a training facility. Yah, I wrap pretty loosely once I start hitting moderately heavy triples, and then tighter as I go up. The wraps don't seem to help with the lift but give me a good piece of mind at least.

  4. Monday - Squats


    Squats (ass to grass)

    200 x 20


    Got all 20 this time, although 20 wasn't pretty. I assume I should try 210 next week? What you think?

    45 degree hyper ext.

    bw x 20
    bw x 20


    Moved in the hip rest, thing as directed... had no support at all... it was way harder... I managed to do alright in the first set, till about 12 reps, then I had to take a few rest pauses.. here and there. Second set was more brutal, and I needed rest pauses after 10.

    Like last week, I could barely dismount the machine.. walking was paintsakingly slow.. and my heart was beating in my low er back. I also couldn't lift my legs on a stool.. hammies were toasted.

    I took a 10-15 minute rest before I was cable of moving around again. lol

    Abductors

    140 x 25


    Can still do a pinch more... didn't need to rest pause.

    Adductors

    140 x 25


    Rest pauses during the last 10 or so.

    Decline bench ab crunches

    18
    15


    I know i'm supposed to do 20.. but the ab crunch machine was busy, so I jumped on the incline bench.. I got 12 reps with a 45 pound plate on my chest.. then had to drop the weight.. got 5 more... and then I had total failure.. got up almost, and I slowly started to fall back down against my will.

    Second set, I just tried with bw... and by 15, even with rest pauses I again, just couldn't squeeze another inch.

    Standing Calve presses.

    275 x 20
    260 x 19


    Brutal calve pain...

    Conclusion, I improved across the board..

    Gym Update:

    It's final, I'm moving to a new gym.. the ymca had no problems offering me full refund for my remaining time there. I just have to have me and my brother fill out the forms, and I'll be out of there in the next few days.
    Good news is the new gym I'll be going to has way more heavy duty equipment capable of taking much more poundage... it is also the home of the big boys around here.. including this cities only Pro bodybuilder.. which I have a unique relationship with... (if I play my cards right, I bet I can make him my new workout partner in the future.. mark my words. I doubt I can make him a powrelift though.. lol )

    John any chance You can utilize a power rack for my high end stuff come this friday.. I'm a bit leary of walking in on my very first day knowing nobody.. and needing help with boards and bands... it would be a fairly bad first impression... and its a huge gym with very few members, and the members they do have are much bigger then the average ymca dude. just an Idea though... your the boss.

    peace.

  5. Looks good bud, keep us updated.

  6. Tuesday - Chest, shoulders and grip

    Paused Flat Bench

    295 x 3
    300 x 3
    305 x 3 (3rd was forced)


    Yes finally My spotters got the message loud and clear... And the hands were no where to be seen. I got 295 x 3 easy.. had really good glide path aswell. I also got 300 x 3 with no hands in sight, 1 and 2 were easy, and 3 wasn't to hard, but hard enough. 305 x 2 was all me, but the third one only came up about 1/3 of the way and I just lost it, had the rest of the rep forced with my spotter. Good improvement today.

    Oh yes.. almost forgot, I never forgot to pause this time, and each pause was a full 1-1000, 2-1000 slow count.. I done good.

    Paused DB Flat (hammer grip)

    95 x 8
    95 x 8 (8 forced)


    Typical for me.. I seem to like to improve in either bb or db.. but seldom both... But the good news is I pretty much matched last week.. hell I may of even improved... Some of you may of noticed that in my first set that I was sure I did 8 in last week... only actually had 7 reps.. (lol I can't count I guess.)

    Front raises

    Blue both hands 2 x 10

    Side Raises

    Red one hand 2 x 10

    Pull-a-parts

    red one hand 2 x 20


    Hard to judge improvement on all these band exercises... Side raises imperticular are difficult, cause my left arm continues to hurt when I do these... hurt even more then last week from what I can tell.. but loosened up and hurt less in the second set. As for the rest I try to tighten up the band a bit, and make it so the last one is more then just difficult.. These things make me sweat profusely too.. just in case you were interested.

    BB static holds

    315 x 30ish
    355 x 15ish
    315 x 25ish
    315 x 20ish


    Okay.. I should probably rethink these... I'm thinking about adding 5-10 pound every week until I just can't do it anymore.

    Conclusion... I repped soldily for pause squats 300 x 3. That's a good reason to smile if you ask me.

    And I'm officially no longer a member of the YMCA.. Tomorrow I sign up at the new gym, and take some snap shot of equipment for Mr Pinder. Got to see alot of my friend, which was nice, said alot of good byes.... I didn't cry I swear..

    peace.

  7. Quote Originally Posted by Poobah
    And I'm officially no longer a member of the YMCA..
    First step toward being a "real" lifter haahha jk

    Tomorrow I sign up at the new gym, and take some snap shot of equipment for Mr Pinder. Got to see alot of my friend, which was nice, said alot of good byes.... I didn't cry I swear..

    peace.
    yeah right



    Nice progress, poobah!

  8. Thursday - Back

    Rack Pulls (Bar set to bottom of knee cap)

    315 x 5 - Warm up
    405 x 5 - Chalk, over/under, http://media.putfile.com/Rack-Pull---405-x-5
    455 x 5 - Straps, double over, http://media.putfile.com/Rack-pull---455-x-5

    By Jebus... John told me to try 405... and here I was thinking that it would be easy... Let me tell you it ain't. Turns out pulling from the ground allows you to create alot of explosive momentum with your legs that you can use to pull through the top half... Well pulling from a rack completely robs you of that momentum.. It's a *****. Lol. If you notice on my first attempt at 405, I had to regroup a few times before I realized this was serious business. 455 was nasty, but with the straps I was able to concentrate soley on moving the weight.

    Zerker Squats

    225 x 10, http://media.putfile.com/Zerker-Squats-225-x-10
    275 x 10, http://media.putfile.com/Zerker-Squats---275-x-10

    Vast improvement, but probably largely do to the fact I didn't do deads from the floor (which kept my legs fresh). I moved the bar down a bit lower then it was at YMCA.. but after the ease of the first set, I was pretty sure I needed to go lower yet. So I dropped it another notch, and added 50 pounds. That set was work.. My forearms have bruises from last week, and by the 7th rep, I was smarting. By the 10th rep both my legs and my lower back fried at about the same time.. and if you look carefully, I had rubber legs threatening to topple me over on the way back to the camera.. What fun.

    Hypers

    Houston.. We have a problem.

    The gym is better in general, but not a hyper in the joint.. I didn't know what to do in it's place.. and frankly I was hobbling around bad. Another bad thing about this gym, no damn seats to sit down and let the back kewl off.

    I was thinking about adding in dimel squats.. but thought that might would john really torcher my like that? Anyway, what do I do in place of hypers?

    Seated rows

    200 x 12
    220 x 7

    This weight pile is a little messed up, the weights really start to jump up as you get heavier.. 220 was my only option after 200... I should be good for 8 next time around though.

    Face Pulls

    165 x 10
    165 x 10

    Can do a bit more... but the damn weight stack takes some jumps from here, I'll have to see how offended they get if I peg weight..

    Abs

    Ball crunches 2 x 20

    It's true.. Alot of the biggest guys in the gym truly don't know jack about how they got so big.. they just worked thier arse off and ate. The biggest guy in the gym at the time... was just huge as sin... And we ended up almost walking into one another.. and he was very kind.. which gave me an opening... Turns out he's been lifting for 21 years now, which shocked me cause I swear he didn't look a day over 25. He's actually 42.
    Anyway I went and did my first set of crunches... and when I was done, he came right over to me, grabbed my ball and proceeded to show me exactly how he thought it should be done. Now I don't know if he's right or not... but basically he had me roll forward more so my knees stayed about 8" from the wall, and my ass was down low... When i went back I was suppose to really stretch my back out and completely relax my abs, giving it a good stretch. (normally I come back and keep my abs flexed, and by the end of set I'm glad it's over).. well this set of 20 was the easyest set i've done in my life... and when he said.. "so how's that feel" I sort of just went with it and said... "Great".. (I couldnt' very welll say it feels like I didn't work a thing).

    Now here's the kicker.. He then proceeded to tell me, that if I keep working my abs like that I will quickly burn away the fat as I replace it with muscle.. Suggesting that abs work results in spot reduction of fat in the belly. He then went on to say, that you should never add weight to ab exercises it's not needed.. all you need to do is try to do it faster and faster... I'm looking at him like these are gold nuggets.. (and for a ll I know they are) but everything else i have learned was telling me.. You got to be ****ing kidding me.

    Preacher curls ( on some plate loaded machine )

    125 X 4 + 90 x 5
    100 X 6

    Not really sure what the weight really is.. the mechanism weighed something... and It was weird. It was hard to get it moving, but eased off in the middle portion, and got hard again going into the squeeze at the top.. I think I'll move to ez or bb free curls next time.

    Conclusion.. I think I done good.. but I need a new exercise? Was my Zerkers low enough?

    P.s. Sorry about the avi's, my program that converted them expired..
    P.s.s. I need to see a doctor about my need to write overly long posts.

  9. Those are the same dudes that come up to me and ask me what the boards are for and say that if I want to build strength I need to do 1 to 5 reps with dumbells and if I want to cut that I should do 5 to 10 reps with barbells. Or the old guy crew who you can tell is massively juiced but have been doing the exact same routine with nearly the same weight for 2 years now and apparently seem to know nothing at all about training.

  10. Quick update..

    To keep y'all informed. I'm suppose to drop my Zerkers down even farther..

    And drop my rack pull down a few inches... (I'll have to stand on a plate or something.)

    I also have to sub, gm's, pullthroughs, or back attacks in place of the hypers I can't do at that gym... I'm taking suggestions on the best option.

    what you think?

    Peace.
    •   
       


  11. Friday - Bands kick your chest's arse day.

    Band lockouts from about 5-6" off chest

    Dbld blue + 135 x 3
    Dbld blue + 135 x 3 - http://media.putfile.com/Band-lockout-Blue--135-x-3
    Dbld blue + 145 x 3
    Dbld blue + 145 x 3 (the last one took eons to extend.. Brutality.)


    Looking back I thought I used greens on my first and only and prematurely ended band day.. but I didn't it was the blues. Set up was easy this time, I just tucked the bands under the bottom of the power rack... then I walked over and got the biggest set of dbs I could find, bent over picked them up and anchored the cage down. (I thought the gyms biggest were 120's, but I later realized I just bent down and picked up 2 145's and took a walk with them, I also used the 120's just to make sure the cage wouldn't go anywhere.) This was freaking hard.. harder then I expected... the bands were stretched more then last time, cause they were pinned to the floor and not to a few db's.. but still.. wow.

    The last set, was just nuts.. that last rep took what seemed like forever... but I just kept squeezing and squeezing till I was up.

    Lockouts Top 4" stroke (well close to 4")

    365 x 3
    385 x 3 http://media.putfile.com/Lockouts-Top-4---385-x--3
    385 x 2 http://media.putfile.com/Lockouts-Top-4---385-x--3
    365 x 3


    Don't know how I feel about these.. I thought some how I would have more.... Makes it hard to image how I'll ever get to bench 405, when I can barely move 385 4"... I know it's all part of the process though, and I swear those band lockouts are evil in terms of killing a muscle in rather short order.

    First set, I felt I wasn't getting enough of a stroke.. so I put some small steel 5 pound plates under each leg. Still wasn't enough stroke, so I put in some thick rubber 35 pounders under the legs... I'm fairly close, but I'll let john be the judge.

    Rotator

    Sitting knee on bench, elbow on knee rotation from 12:00 to 9:00.

    20 x 12 each arm

    Standing arms out to side, Rotation from 12:00 to 6:00

    15 x 12 each arm

    Shoulder stretchs

    Blue band x 25

    Grip work..

    Gripper 200lb x 4 sets


    I wanted to do plate pinches, but the gym didn't have 25 pound plates.. and 10's were to easy... and 35's are way to hard. So I just used the grippers. didnt' bother counting, just held it each time till I couldn't damn well do it anymore.

    Conclusion..

    Not sure what to think.. Whatever I did today it was not easy... Someone that hasn't seen lockouts before might wonder what the hell is this guy doing moving the bar about a measily 4".. well it was no joke.

    Sorry I didn't get 3 on that third set.. for the life of me I could not move it off the pins... I even reset and tried again.. but there was nothing left.

  12. Monday - Squat day

    Squats (ass to grass, or as low as my fat ass will take me)

    220 x 20

    Hmmmmmmm, I got them all without any assistance... By 7 I was thinking, by jebus what have I goten into.. by 9 I thought how the hell am I going to pull this off. By 12 I was a desperate man... 17 I made a load ass groan/growl, 18 was simply a *****.. but oddly enough with a bit of a rest pause, 19 and 20 were pretty easy?

    How much should I do next week Master John Pinder.

    GHR

    Alright this is bv far the oldest and rattest peice of equipment in the gym.. no foot plates, no adjustments just plain old rails and cheap beat up padding. I tried to get into potion for ghr... but the distance between where the knees go and the ankles go is almost to far (it's made primarily for reverse hypers) and my knees were sliding (to damn sweaty) everywhere and threatening to fall right off the plateform. I was not for the life of me comfortable even attempting one rep, and on top of that I was unable to find someone to spot me.. So I opted for reverse hypers instead.

    Reverse Hypers

    bw x 20
    bw x 18


    I was able to go further then before without rest pauses.. I'm fairly certain this perticular peice of equipment is harder aswell.. as you fold straight down, verses 45 degree reverse hypers. I could be wrong.. but at 18 I couldn't get up.

    Welcome the back pump.. cripes I tend to get a good one.. I'm the only ****er around that seems to be cripped after doing **** like this. I need to loose upper body weight.

    Abductor

    150 x 25


    Similar machine (new gym vs. old gym) with similar results, I didn't really need to rest pause so I'll try 160 next week.

    Adductor

    140 x 10 + 170 x 15


    Now for whatever reason, this machine is either easier then the YMCA's version, or I was able to handle 30 pounds more? Probably a combinatoin of both.

    Abs

    bw x 20
    bw x 16 (Failure)


    Alright I decided on a peice of equipment to do these.. it's plate loaded so eventually when I loose excess upper body weight, the sky will be the limit with this. My abs are actually quite strong, but I swear I carry almost all my excess weight on my upper body and on top of that i have short legs and a long torso.

    Smith Standing Calf Raise

    275 x 20
    260 x 18


    I'm fairly certain this smith machine bar and apperatus is a good 10 pounds heavier then the ymca's... Cause it was freaking difficult, and it was everything I could do to just match last weeks numbers. I like the fact that they have mirrors in front of this smith.. lets me watch my feet.

    Conclusion...

    Another good day.

  13. Tuesday - Chest, shoulder and grip

    Paused Bench

    300 x 3
    300 x 2.75
    300 x 3


    I got another good spotter today.. understood not to touch the bar unless I needed it.. and damn did I need him in that 3rd rep of the second set. Basically I think I brought the bar to far back towards my head before I had suffiecient hieght... My right hand lost it, and the bar was going to come down hard on my head.. I think I probably would of caught the second safety pin, but I'm glad my spotter was there to save me. It's also a good lesson to always use collars, cause I came inches away from loosing the weights off the right hand side, which would of created an even more embaressing scene.

    Whatever I did wrong in that second set, I corrected it in the third and got all 3 sets under my own steam, although lock out was ***** on that third set.

    I'll start at 305 next week.

    Paused Flat DB (hammer grip)

    95 x 8
    100 x 8 last one needed some help.


    Complete strange appeared out of no where behind me to spot me without me even asking.. (strange but welcomed). I got the first 6 completely on my own, and I think 7th, although he did have his hands on me at that point.. I probably needed some help on 8.

    next biggest dbs is 120's... then 145's and that's it.. so I'll have to make due?

    Front Raises

    blue band, both hands 2 x 10


    Side Raises

    Red, one hand 2 x 10


    Left arm continues to have issues with these motion... The first set is really difficult, and it just hurts some where in my delt.. I don't know if it's muscle or tendon related... the second set is usually alot easier. My right arm is doign significantly better but I don't want to race ahead of my left arm... any advice?

    Pull-a-Parts

    red choked up 2 x 20


    I really like these. And I've been feeling these and face pulls more then anything else.. The rest of me never gets very sore anymore.. (I thank bcaa's... but some would disagree and thats fine. )

    BB Static Holds

    325 x 1
    335 x 3


    Going well.. will increase weight every week I imagine... But doing these in front of the mirror rocks.. My arms looked jacked for real..

    Conclusion:

    Happy, but a little peeved about that second set where I almost lost my head.

    Intersting thing happened though... The manager was working out today, and we got to chatting a bit.. and later in the locker room, he actually asked me if I done any shows (as in bodybuilding shows). I'm surprised I didn't laugh... It's kewl though, cause he is actually dieting down right now for a june comptition, and we were standing in our underwear so he could see pretty much all of me. he said well you certainly have the mass.. I was mildedly flattered, and i explained the history of poobah.. and that at this point bb isn't on my horison, but powerlifting might be another story.. but hey you never know what the future might bring..

  14. Thursday - Deads (MuahahahahAAHAH)

    Deads (conventional)

    315 x 5 warm up with straps
    425 x 5 (Chalk only)
    http://media.putfile.com/Deads-425-x-5
    455 x 5 (Chalk only) http://media.putfile.com/Deads--455-x-5

    I've been feeling really big accross my back lately.. and I really wanted to test myself.. Only thing was John told me to 425 and I got **** last time I jumped up to 455 and only completed 2.5 reps. So I did the 425 for 5.. and then the thinking began.. do I do 455 and use straps? Do I do 425 again? Do I do 435? Finally I decided, **** IT, And I did 455 with no straps... Yea baby.

    And as for my grip? It was not even a concern, I had more then enough grip to rep more if my back could do it. Honestly I'm really looking forward to a mx attempt in the future.

    Zerker's

    275 x 7 http://media.putfile.com/Zerkers-275-x-7
    225 x 10 http://media.putfile.com/Zerkers-225-x-10


    Alright, I lowered that bar significantly and if that ain't P or SubP I don't know what is? (is it? lol). The success of the previous set might of went to my head though. I just tried more then I was capable for 10 reps at that hieght. I tried really hard though. Since I didn't hit my 1 x 10 that was asked for I dropped the weight and tried again. As you can tell I handled 225 with fairly good posture right until the last few reps.

    I consider this a great success.. and finally I'm low enough.. (is it? lol). perhaps now I need to work on keeping my arse down?

    P.s. I got 7 reps on that first set, but only 6 made the video before the clock ran out.

    Pullthroughs

    75 x 20
    90 x 20


    The first set I attempted while my back was still pumped pretty bad... and it was difficult to compete the set because of that. I ended up sitting down and letting things kewl off, before trying again. 90 x 20 was much easier then the first set was.. So depending on how my back feels I'll probably raise it up some more.

    Seated rows

    220 x 10
    220 x 8


    Not much to say.. it was a bit difficult to keep my back straight during these pulls cause of the tension in my lower back.. but no big deal, and I improved nicely.

    Face Pulls

    165 x 10
    165 x 10


    Second set was tough, but damn I like these.. I was actually feeling my lats really working.. and I rarely ever feel my lats working.

    Abs

    bw x 20
    bw x 20


    Completed my reps this time at least..

    Standing Ez Bar Curls

    90 x 8
    110 x 5


    Ugh... My arms might be large, but these numbers aren't that impressive.. lol. OH well, gota start somewhere.. And I smashed all my other numbers to smithereens.

    Cardio

    10 minutes bike
    5 minutes Eliptical


    It's a start.. I'll do 20 minutes next time.

    Conclusion..

    I wrecked all my numbers today. Vengence, don't look now, but I'm coming for your dead.

  15. Friday - Chest

    Band Lockouts (approximately 6" off chest)

    2 #3 (blue) dbld x 5 (warm up)
    145 + 2 #3 (blue) dbld x 3
    155 + 2 #3 (blue) dbld x 3
    165 + 2 #3 (blue) dbld x 3
    175 + 2 #3 (blue) dbld x 3


    Huge improvement from last week, considering in the last set of last week I had an epic squeeze getting that last rep up at 145 + the bands. Interestingly I found that the warm up was a real freaking panic for the stabilizers compared to when you load on the plates.. the plates almost help stablize things somehow.

    Lockouts (4" short of lockout and up)

    385 x 2
    375 x 2
    365 x 3
    365 x 3


    Sorry boss, I thought for sure I'd be able to hit 3 in the first 2 sets, considering how well I did previously... but I just couldn't.. and I tried really hard.. Then In the third set, I tried something a bit different, and I flared my elbows out a bit more then I was previously, and it felt alot better, and seemed i had alot more power that way, the 365 x 3 was very easy.

    Not sure if this helps, but on the ones that failed it seemed to me that something in my shoulders was tiring out which didn't allow me to get my pecs to fire right? rear delts maybe? Does that make sense at all?

    External Rotator on Knee 9-12 oclock

    15 x 20 r
    15 x 20 l

    Propped External Rotator 6-12 oclock

    15 x 20 r
    15 x 20 l


    Shoulder stretches

    #3 (blue) band x 25


    These are interesting, I'm trying to choke up more, and sometimes I'd hold it in the back and concentrate on relaxing and letting my arms come a bit closer together..

    Grip work with 200lb grippers

    4 sets each hand


    I hate these almost as much as static holds..

    Cardio (Treadmill)

    30 minutes


    2.5 was to slow, I just walked at 3.0 miles and maintained a heart rate of 120. is this good enough John or should I get my heart going a bit more?

    Conclusion:

    Over all I'm happy with a large improvement on band lockouts. I did more reps on rotators, got my 30 minutes of cardio.. and I really think these stretches and rotator works are helping alot.. My shoulders felt really good going into today, and they steel feel fine.. even with the insane push trying to get those 3rd reps.. Normally that sort of stuff hurts me in some way. Hope I'm not in to much ****.

    Also.. the manager of the gym is kewl.. the guy I was talking too that asked me if I ever competed.. is the main dude. And today we chatted a bit, and I asked him about some better flooring so I can drop the deads without worry.. (there are some large holes under the ****ty matting they have now from weights dropping.. and braking the tile underneath.) He Immediately said he's heading to Toronto this weekend to buy some equipment, and he'll look for a deadlift matt of somesort for me.. in the mean time feel free to do what ever you need to do.

    Later, he grabbed the treadmill beside me, and I asked him also to consider a ghr with a plate mounted reverse hyper extension.. and I explained why I wanted one.. He said he'd look into it and I believe he will, cause he's serious about lifting.. but If I thought about I would of probably offered him some decent cash that he could pocket if he did buy one wth gym money.. but he left before I thought of it. If he doesnt get one, I'll definately try offer.

    peace.

  16. I was reading my old journal from the beginning trying to find where I posted my diet.. along the way I noticed some fairly kewl things.

    On Feb 5th 2006, I benched 300 pounds for 1 rep for the first time. Now I bench 3 x 3 for 300 pounds with full 2 second paused at the bottom, And I plan to move up to 305 next time.

    On March 5th 2006, I posted I weighed 340 pounds.. and this morning, I weighed 320 pounds.. A loss of 20 pounds... So It appears I'm moving in the right direction afterall.

    Mr. Pinder this diet still pretty much applies to workout days... For non workout days. None-workout days are similar, but you'd remove the dwo and pwo drinks, and cut about 70% carbs in the evening meal. I may also cut carbs back a bit in my 3something in the afteroon meal.


  17. I'm totally pissed.. I just lost this entire post. I don't mind writing posts, but I hate writing them twice.

    Monday - squats

    Squats

    245 x 20


    I did it completely on my own and without assistance.. sure I had to gasp for breath alot, and many times I thought I just wouldn't be able to get up again, but time and time again, I just started raising. it's a good feeling.

    Hyper Ext.

    bw x 20
    bw x 20


    Only 1 rest pause around rep 17 on both sets... I was much stronger on these, and I was a crippled mess for a good 15-20 minutes. I came '' close to just lying on ground and praying.

    I'll need to add some cables soon..

    Abductor

    160 x 25


    Again no rest pause.. hard it was but no harder then last week.. You just gota love a virgin muscles progression early on.

    Adductor

    170 x 25


    I should of did more, these was easy.. me bad.

    Abs

    bw+10 x 20
    bw+10 x 20


    Slowly but surely curly.

    Standing Calve Raises

    275 x 20
    275 x 19


    Didnt drop down this time.. but damn did set 2 hurt like hell. I was totally fried on attempt at 20 in the second set, and couldn't budge myself above parellel.

    Cardio

    Treadmill x 20 minutes (3.0mph)


    Cardio I cut short simply cause my calves were just to damn pissy.. I was going to cut it short at 10 minutes.. but I persevered for another 10. I probably could of kept going, but **** it.. I just didn't want to be there anymore.

    Conclusion

    Improvements all around.

  18. Tuesday - Chest, shoulder & Grip

    I'm a very happy with tonights workout.

    Paused BB Bench

    305 x 3
    305 x 3 http://media.putfile.com/Paused-Bench-305-x-3
    310 x 3 http://media.putfile.com/Paused-Bench-310-x-3


    Things evidently came together tonight. Last time out, I was shaking under the bar, almost dropped it on my head partly due to a strain in my left shoulder from my first experience with upper 4" lockouts.. and had to fight like hell to keep it under control. Tonight I was 100% healthy, I had complete control from top to bottom.. absolutely painless, and very powerful through the entire motion. I had to add another 5 in the last set, and it was still easy. 3 plates a side next week. Not even winded, could of done more reps too probably... I love days like this.

    I will say reviewing the footage, I should slow my 2 count a bit.

    Paused DB bench

    100 x 8
    100 x 6.5


    Got the first set completely under my own power... Second set, I failed about half way up.. Should of asked for a spot... But didn't.

    Front Raise

    Blue band, both hands at once, 2 x 10


    People were curious today, and tried a set.

    Side Raise

    Red band, one hand at a time, 2 x 10


    Still pain in my left arm.... completeing the first set is damn difficult, but the second set is rather smooth.. I wonder if this is tendon related? It's a pain in the arse anyway.

    Pull-a-parts

    red band, 2 x 20


    choking up a bit more... rest pause on 17.

    Cardio

    30 minutes on the treadmill.

    Conclusion..

    Very happy with the performance

  19. Awesome...JP's got you moving right along. Good log.

  20. Quote Originally Posted by kwyckemynd00
    Awesome...JP's got you moving right along. Good log.
    He is isn't he... God love him.

    405 ain't that far off.. he said this morning.. whoo hoo.

  21. Thursday - Back, abs

    Forgot my camera today.

    Rack Pulls (well below knee's)

    315 x 5
    405 x 5 chalk only
    465 x 5 chalk only


    I dropped the pins another 3" this week. Unsure how much that would effect me I started at the same weight as last week. 405 x 5 was definately much easier to start from the lower position. Decided to go for 465 x 5 and it was close, reps 3-5 were slow as hell, and took everything I had.

    I could feel my back, definately not quite healthy, probably would of been easier if it were. I didn't make it any worse though, so that's good.

    Zerker Squats

    260 x 9.5

    Sorry, I damn near got 10.. hope that's close enough... I blew my brains out trying to get them all... and for the effort, I walked (Should say stumbled) away with the worst case of rubber legs I ever had. If it weren't for the bench 5 feet away, I would of probably been sprawled out on the mat.. lol

    Pull throughs

    105 x 20
    120 x 20


    I got more, but I wish I brought my camera, so I could check my form.

    Seated Rows

    220 x 10
    220 x 8


    Not much improvement here today.


    Face Pulls

    175 x 10
    180 x 9.75


    Getting tougher, Could quite sqeeze that last one.

    Abs

    bw + 20 x 20
    bw + 20 x 14


    I'll have to check my bp, seems to be rising... been getting a good headache the last few days.

    Biceps

    I said screw it.. mostly cause all I wanted to do is rush home and sleep.

    Cardio

    Must sleep.

    Conclusion:

    Good workout considering I was totally burned out, just 4-5 hours of sleep the last 3 nights. Plus I've been stressed out lately. Finally got 7.5 hours of solid sleep last night.. .But I could certainly use some more. I've been getting pretty cranky.

  22. Nice work Poobah, you are making really good progress!! How long are you sticking with the 20 rep squats?

  23. Quote Originally Posted by Nate Dawg
    Nice work Poobah, you are making really good progress!! How long are you sticking with the 20 rep squats?
    That's John's call, but I think 2-3 weeks more max.. then we'll be dropping down to some multiple sets of heavier pause or low box squats.. can't say for sure yet though.

    ANd thanks.. good to hear from ya.

    I'm a bit buzzed, cause I just found out I'll probably going for a 405 pound bench in just 2 weeks. That's crazy ****... considering I got 300 for the first time like 2 months ago. lol

  24. Friday - Chest

    Band Lockouts (approximately 6" off chest)

    2 #3 (blue) dbld x 5 (warm up)
    175 + 2 #3 (blue) dbld x 3
    175 + 2 #3 (blue) dbld x 3
    180 + 2 #3 (blue) dbld x 3
    185 + 2 #3 (blue) dbld x 2


    I took a vid of the second set, but I don't got my cable to download it.. . I'm telling you though, these things take it out of ya. Benching 310 x 3 with a pause at the bottom is easy compared to these basterds.

    I tried adding 135 + 2 #3's and 2 #2's.. but I couldn't quite get lift off. John, I might be able to do it if I drop the iron down to 90.. would that be alright.

    Lockouts (4" short of lockout and up)

    375 x 3
    380 x 3
    385 x 2
    375 x 6


    Don't ask me, I don't know why. I struggled with 375 in the first set, I struggled with 380, I couldn't quite get 385. Then I stepped back down to 375, and it was really easy, so I just pumped off a few more till failure. Is that a bad thing?

    External Rotator on Knee 9-12 oclock

    15 x 20 r
    15 x 20 l


    I think I'll up the weight and work a bit lower rep range next time out.

    Propped External Rotator 6-12 oclock

    15 x 20 r
    15 x 20 l


    Shoulder stretches

    #3 (blue) band x 25


    Getting better. :P

    Grip work with 200lb grippers

    4 sets each hand


    I put some chalk on my hands this time, really helped.. My right hand is way ahead of my left though. I can grip the 200 for solid 30 seconds on the first set, and only about 17-20 on the left.

    Cardio (Treadmill)

    30 minutes


    Heart rate, is coming down... I'll have to increase the speed a bit.

    Conclusion:

    All in all looked good to me.

  25. I just wanted to chime in with the other fellas here and say your log is awesome! I just read the whole thing through from start to current, and I'm proud of you man. Please continue to post with your stories, videos and personality as it really helps motivate me to tear it up in the gym

  26. Quote Originally Posted by BigCasino
    I just wanted to chime in with the other fellas here and say your log is awesome! I just read the whole thing through from start to current, and I'm proud of you man. Please continue to post with your stories, videos and personality as it really helps motivate me to tear it up in the gym
    Much appreciated amigo. I'm doing what I set out to do.. Namely.. LISTEN TO JOHN PINDER. And who would of thought it, It actually works.

    So if anyone out there is very serious about wanting to get stronger... I can't express how important it is that you learn from someone that lives the life, and trains with the very best in the world.. cause at the end of the day, it will be far better then what you could of done on your own. I'm living proof of that...

    And the funny thing is, in this case it's not actually harder work. I'm coming off a 6 day split where I crusified myself with every body part twice a week including squats... working high/low alternating rep schemes.. and while I made great gains, I had zero life, and I also started to get sick quite often... (over training I think.)

    John's workouts take a bit a time, but only because most of the time I'm lifting so heavy, I need 5 minutes between every set.. or 10 minutes for my back to kewl off, after zerkers, or hypers, or deads. But it's worth it. lol

    Alright I'm rambling now...

    Did want to mention though, that I'm nearing the completetion of week 3 of perfect dieting... cheat day every sunday eat till I puke, is coming up tomorrrow.

    Sundays are nuts.. but it's part of John's orders.. and I can't let him down. Bring on the mounds of food, I shall conquer.

    peace.

  27. Monday - Legs

    Squats

    265 x 20 (could be 17 lol)

    I got a spot for a change, and I suspect I'm short about 3 reps... I specifically asked if he could count the reps (thinking that I'll just focus on going up and down.. nothing else). I got to what I thought was 9, and asked "how many reps?", he said "this next one will be 12". So who knows for sure, but I think I came up short.

    As for the reps themselves.. having a spot, really helped me not gm anything.. as soon as his hands would touch my rib cage, I'd remember to sit back, and keep my back upright which made things much more difficult. Having a spot made me rush a bit though, and my rest pauses were very short at best. The last few reps, I needed a bit of help, and like I say I really don't think I got more then 17 reps.

    Hypers

    bw x 20 x 2

    No rest pauses this time in either set... John is it okay if I add a red band? Even if I can only get 10 reps per set? How should I proceed?

    Abductors

    170 x 25

    No rest pauses, but I was taking a slow paced in breath before each rep.

    Adductors

    190 x 25

    still way to easy.. these things were slamming together right up till the end.. and the machine is maxed. I can add some plates though. But that won't last long.

    Abs

    bw x 20
    bw x 20

    It was a battle in the second set.. but I did it.

    Seated Calves (45 degree Press)

    585 x 20
    635 x 20

    Decided to mix things up and do seated style.. weight was about right for 20 reps... doubt I could of got 21 in that second set.

    Cardio

    21 minutes treadmill

    Yea, My calves were pissing me off, and I quit before 30 minutes.

    Conclusion...

    The squat performance bugs me, but I improved well everywhere else and probably even with squats. I'm just being to picky with myself.

    After the workout, I began to sweat and that I'm about to puke feeling, i got to my girlfriend headed immediately to the bathroom, and sat on the thrown.. but it was no use... a short time after that, I blew. Something was buggering me up cause I had quite a bit of chunks of undigested food, swimming in whey and gatoraid. I felt immediately fine after that though, and went right down stairs and ate my 6" wholewheat sub with double chicken s trips.. and had an excellent sleep.
    Last edited by Poobah; 05-02-2006 at 10:35 AM.

  28. Quote Originally Posted by Poobah

    Conclusion...

    The squat performance bugs me, but I improved well everywhere else and probably even with squats. I'm just being to picky with myself.
    I think you had a real solid performance man! On the 24th you had:

    Quote Originally Posted by Poobah

    245 x 20

    I did it completely on my own and without assistance.. sure I had to gasp for breath alot, and many times I thought I just wouldn't be able to get up again, but time and time again, I just started raising. it's a good feeling.
    So you increased your 20 rep squat weight by 20lbs from the last time. Keep making boosts like that regularly and it will add up FAST. Also, I don't know how long you have been doing 20 rep squats, but I have noticed they are deffinately an endurance thing. I know when I first started implementing then I had to start with a lower weight than anticipated, but once my body got acustomed to the intensity of 20 reps, I became a steamroller, and just barreled my through

    That sucks about the puking though. I have to say I am impressed you were able to eat the sandwich after. Usually, even if I feel better after tossing cookies my appetite is long gone for hours.

  29. Quote Originally Posted by BigCasino
    I think you had a real solid performance man! On the 24th you had:



    So you increased your 20 rep squat weight by 20lbs from the last time. Keep making boosts like that regularly and it will add up FAST. Also, I don't know how long you have been doing 20 rep squats, but I have noticed they are deffinately an endurance thing. I know when I first started implementing then I had to start with a lower weight than anticipated, but once my body got acustomed to the intensity of 20 reps, I became a steamroller, and just barreled my through

    That sucks about the puking though. I have to say I am impressed you were able to eat the sandwich after. Usually, even if I feel better after tossing cookies my appetite is long gone for hours.

    Appreciate the sentiments.. I know I've been doing well, It's just that when John wants 20 squats,, HE WANTS 20 SQUATS.. lol

    ohwell, I have yet to get my arse chewed on this one.. perhaps he'll take it easy on me... then again...

    And as for the puke and eat.. I had no choice, I was tired and couldn't very well go to bed on an empty stomach on squat day no less. I did what I had to do.

    Found out later today that, 2 aunts and a friend of my GF were all puking last night, so I figure I got off pretty good only feeling sick for about an hour, with one quick but intense barf-o-ramma.

  30. as i'm sure he's told you many times, there are 20 for a reason
  

  
 

Similar Forum Threads

  1. Accelerating down the road to abs with MN Accelerant!
    By jalfrey in forum Supplement Logs
    Replies: 23
    Last Post: 04-03-2014, 07:58 PM
  2. What to eat while living out of a van on the road?
    By redrobe in forum Nutrition / Health
    Replies: 11
    Last Post: 12-07-2011, 08:27 PM
  3. Edwitt is on the Road to 240lb and a 500ln bench
    By edwitt in forum Old School Hormone Use
    Replies: 846
    Last Post: 06-16-2011, 09:50 AM
  4. Replies: 314
    Last Post: 11-20-2010, 03:19 AM
  5. On The Road To Summer Leanness (HDrol++ Cutting Log)
    By OnTheRoadTo in forum Cycle Info
    Replies: 33
    Last Post: 06-09-2010, 04:38 PM
Log in
Log in