KTW's not as tall as Motiv8er but not as short as Glenn or Beelze log
06-15-2006 08:33 PM
and have fun walking tommorow
06-15-2006 09:00 PM
My hamstrings and glutes are so painful right now, I killed my posterior in response to the low squat numbers. I'm 6 foot 2, and the box isnt adjustable, i put plates on top of it to make it taller, I guess I was tired, either way I'm kinda pissed off about but at the same time I only lost 2 reps and I'm hypocaloric so I can't complain too much.
06-15-2006 09:01 PM
yah i always come to parallel, i laugh at the guys who do the little ass push mini squat b/s, i actually have to walk outside the rack so i can squat wide enough to hit parallel
06-15-2006 09:23 PM
wait till tommorow, they will kill and it's a good thing they hurt, that means you were doing them correct
06-15-2006 11:19 PM
The romanian deadlifts basically felt like i was tearing my hamstrings in half, good thing i sit on my ass all day at work.
06-16-2006 12:16 AM
you wanna smoke your hammies like non other? try these http://www.teamsniffy.com/videos/vid...lue%20band.wmv
06-18-2006 09:46 PM
Was drained friday after work and had to go to a bday dinner last night so i worked out today instead.
Hammer strength incline
2 45's per side for 9, rest at 5, next time im gunna add 20 lbs PR I never really use this one, but with the handles set right today it was great for my chest and didnt hurt my nagging right shoulder. The ActivaTe has gotten me feeling super strong during my workouts, my previous best on this was a 45+25 plate (i have a really weak upper chest, i always end up hitting my shoulders with incline, but im using this from now on instead)
Wide grip pulldowns
Did these at the very, very end of the bar, which is wide itself
170x12, pause at 7 PR With this grip my old 10 rm was 150 and this was only a few months ago
60x12, pause at 10PR, previous best was like for 6 or 10 or something
Rack pulls from knee level
405x10, pause at 6 PR
Really need some wraps or chalk, my hands were aching and I think with some assistance I could do more
bw+25x9, pause at 6 PR
Previous best was 6
Old superset I read about somewhere, worked the best for me of anything I have done so I'm trying it again. I do hanging leg raises with or without weight depending on the rep range and leg position, then i superset it with narrow range crunches and repeat 3 times. After that is something I do not know the name of for a few reps and then I'm done. It sounds like overkill but it works.
So I'm making some diet changes
I weighed 200 today, down 6 lbs, visibly leaner, lower V's whatever theyr're called are looking good, definately popping out, abs are coming along slowly, biceps are getting leaner, but I'm not leaning out fast enough. Strength is through the roof from the ActivaTe but I'm not trying to make pr's, I'm trying to drop as much weight as possible while maintaining my strength. The days will be adjusted as follows:
Low: 100 grams of carbs, instead of increments of 50, i will do roughly 30, consisting of two meals of old fashioned oats and a mini wheat bagel or just 3 meals of oats.
Medium: Will now be 150, same setup as above, but basically one more meal and breakfast carbs will be a little more
High: Dropping down to 225 or 200, same setup as above basically, taking 10 grams out of my pwo and going to start adding ground oat powder and take out some malto. Also, now carbs after the pwo since I have to work out at night at 6pm after work.
Also at breakfast I'm cutting down on the protein amount. I usually do 2 whole eggs and a cup of egg sub. and serving of whey, but I'm gunna take out the 2 whole eggs, replace the substitute with whites and take about 3/4 scoop of protein so it's about 50 grams
During workout Xtend/malto drink will stay the same, pre workout carbs cut by 10 grams.
I do not think my cuts are too drastic, if I feel any negative changes I will possibly lower days even more and add a carb up day every 7th day.
Also I've been reading a ****load of albuterol logs and am now confused on cycle length, I always thought it was 2 weeks max but I'm starting to see lots of 5 or 6 weekers. My 2 weeks is up tuesday so if that method is actually the correct way, the next cycle will be 16 mg/day.
If I can get the cash I might pick up some Venom or something, the hunger pains are getting crazy and I think I could handle another stim.
I am definately running the ActivaTe double dosed at the start of my next bulk.
I stocked up on drol and phera plex before they went illegal, in 6 months or so when I'm at my goal weight I'm thinking of running the phera plex 10/20/20/30 with the double dosed activaTe, any thoughts on this idea?
06-18-2006 10:11 PM
Damn dude, you do a lot of **** each workout. How often are you working each area each week?
06-19-2006 12:04 AM
twice for upper, once for lower, its the same program beezle does basically, the one he posted. everything but the last set are warm ups, the last one is a rest paused work set basically, so pretty much it's just one really tough set, cuz if you look at like my chest stuff for today, the warm up sets were well under 75% of my 1 rm and were in no way taxing at all, I really don't feel anything till the last set and then the stretches after.
I'm just trying something new, i did wsb for skinny bastards and a few other programs, including a modified 5x5, and so far this method is working well and im recovering very well and making new pr's every workout, but come fall when i lean bulk back up I want to do a pl routine again because they give me the best results in terms of strength and size gains.
So ya the last set listed is the work set, the rest are essentially warm ups so do not pay attention to them, I just list them cuz I list everything i do in the gym when I go.
06-19-2006 12:04 AM
also forgot, 60 second stretches on everything right after the set
06-19-2006 11:18 AM
looks good to me. if you're going to utilize rest pauses though, do 2 of em to get your money's worth . looks like you changed the order around some on the exercises. that's not a huge issue but just be sure to keep it consistent with whatever order you choose. jumbling around the order can screw up the possibility of beating the log book. know what i mean, jellybean?
06-19-2006 11:19 AM
oh, and try for 90 second stretches before upping the weight on them.
06-19-2006 02:02 PM
Yah, some of the stuff wasn't working that well so I subbed in new stuff, I think this is the permanent structure. I plan on trying 75 next week then 90 the next for the stretches
06-20-2006 08:48 PM
So today was semi crappy/semi awesome, I don't know what to think of it.
85x5 and then a rest, after the rest I could not do another, I have no idea why I was so weak on this today. I didn't even really feel it in my chest or anywhere really, I have no idea how. I think on the db's it takes too much out of me, especially with the low energy I have right now to throw the db's back up for another set. Also, I think a better warmup might help, when I was doing all my other routines and making gains, I would do double the warm up sets and get much better results. Of all my exercises done while on this program, bench has provided the least amount of games.
Shoulder Width chins
Finally got some chalk so I could get a good grip
bwx11, rest at 8 and 10 PR but not by much
DB Shoulder Press
Here is where I ran into tons of problems.
65x2, I've done way more than this before, but I could barely even get 2 reps out and I felt a pinching in my right shoulder again. Shoulder presses besides Arnolds do not seem to like me and I don't know why, my shoulder does not bug me when I bench at all. I'm thinking of dropping vertical pressing movements like this or going light and doing high reps and TUT until it feels better. My shoulders do not need more development, once I post pics most people will understand where I am coming from on this one.
225x13, rest at 6 and 10 PR I think this is such a good pr because some dude let me borrow his straps, which really helped, I felt the movement a lot more in my bi's with the wraps and obviously was able to lift a ton more. I should probably get some pretty soon here.
Close Grip Bench
160x11 pause at 8 and 10 PR I did these pl style with a big arch and lots of leg drive and it helped alot, I was able to explode on them so much more
All stretches done to 60, did tri's to 90 though. I'm having a hard time with the chest stretch because I get a bi cramp when doing it.
Maybe carbing down that much the day before is screwing up my big lifts.
So far this type of routine has helped my accessory movements alot, but my compounds has not gone up. If that continues maybe I should use straight sets for them.
Even though I got 8 hours of sleep I felt drained all day today, not sure why. That could have screwed things up a lot.
Lean ness is coming slowly, stomach area is giving me the most trouble but that was kind of expected. When I do the most muscular in the mirror the difference is like night and day, the lean ness looks like glenns av, but not as dry and no veins.
I might possibly keep high days at 250 and see if it makes a difference after this week at 200.
06-22-2006 09:03 PM
Leg day today.
Since my squats are giving me **** I decided to change the movement for a while. I haven't rotated them out since early March so it's about time.
"Power Squat" machine
Kinda like a hack squat I dunno, I chose it because of the wide platform and it allows me to really sit back. The only downside was that I had no idea how much weight to use.
1 plate per sidex10
2 plates per sidex10
3 plates per sidex5
4 plates per sidex5
5 plates per sidex9 <-Work set. I was aiming for 5 reps, so I think next time I will do 6 per side. Honestly even after all the previous sets I was not fatigued at all. I do not think I was properly warming up before.
EZ barl curls
105x8, rest at 5PR followed by a widowmaker set of alternating dumbell curls 25x20
Seated Calf Raises
CRAMP, horrible, horrible cramp
2 plates+25x10 then cramp and I had to dump it. I don't know what was up, this isn't really heavy weight for me
Trap bar shrugs
235x8 Then hand cramp. Put it down and did another 8 before yet another cramp. I do not know what was up with the cramping today, it sucked and I know I could've done way more on the last two things if it hadn't happened.
These are somehow really hard for me
Overall wasn't too bad of a workout minus the cramps.
06-22-2006 10:21 PM
Is this the thing where you hang in the stirrups and Ubi spanks your ass...uhhh, I mean you kick your legs up above your head, maintaining relatively straight knees. If so, these busted my ass when I first started them. I could barely get 5 or 6. Now I'm getting up to 15 or so before a rest pause. Keep doing them. Very effective :bruce1:
06-22-2006 11:24 PM
Yah they suck pretty bad but my abs were aching like crazy after.
06-23-2006 12:46 AM
do Janda situps, bet you can't do 10 with your legs remotely close to your body.
06-23-2006 07:24 AM
how do you do them, i'll try anything hard like that
06-23-2006 08:06 AM
Lie back like a regular situp, with knees somewhat bent and feet down on the ground. Push your feet into the ground, then come up into a crunch, briefly pause, then from the crunched position, sit into a full sit up.
If you do it right I doubt you will get more than six or seven even with your knees only slightly bent and heels on the ground.
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