SS's no Supplements Muscle Memory Log

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  1. She thinks my traps'rrrr sexy!
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    My dad just asked me if I'm taking steroids.

    Wait until he sees me in about 3 months!:bb3:

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    Quote Originally Posted by supersoldier View Post
    My dad just asked me if I'm taking steroids.

    Wait until he sees me in about 3 months!:bb3:
    ummmmmmm....... really?
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    Quote Originally Posted by Chad View Post
    ummmmmmm....... really?
    Yeah buddy, you're not the only one that's topped 240lbs.
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    Quote Originally Posted by supersoldier View Post
    Yeah buddy, you're not the only one that's topped 240lbs.
    how much you at?
    izza:
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    Like 240-242izza: :donut:
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    eating dirty is better than not eating at all
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    Quote Originally Posted by supersoldier View Post
    Yeah buddy, you're not the only one that's topped 240lbs.
    So long ago though... Who remembers?
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    Deadlifted today. I followed a routine that Kabuki posted.
    Quote Originally Posted by kabuki View Post
    I like to build my deadlift programs around speed singles off the floor, and heavy pulling from the rack, combined with other excercies such as good mornings, box squats, reverse hypers, pull throughs, back raises, etc.

    I'll do a speed deadlift routine such as the following:
    wk 1 65% of max for 15 singles w/ 30-45 seconds rest between each
    wk 2 70% of max for 12 singles w/ 30-45 seconds rest between each
    wk 3 Speed Box Squat 55% w/ bands 10 sets of 2 w/ 30-45 seconds rest between each
    wk 4 75% of max for 10 singles w/ 30-45 seconds rest between each
    wk 5 80% of max for 8 singles w/ 30-45 seconds rest between each
    wk 6 Speed Box Squat 65% w/ bands 10 sets of 2 w/ 30-45 seconds rest between each
    wk 7 85% of max for 6 singles w/ 30-45 seconds rest between each

    Rinse and repeat at a slightly higher weight.

    The reverse hypers, pull throughs, back raises, stiff leg deads are assistance stuff that can be done either the same day or on leg day.

    Good Mornings or similiar core lifts can be used in place of box squats.

    Rack pulls can be done on either that day or on another day such as lats. they don't need to be done every week. example, done on box squat week.

    This is just a sample program of how to integrate a routine based around singles and not doing deadlifts week after week.

    As far as Deadlift sets to failure...i don't recomend that be done very often. Leave a rep in the tank, and hit some rack pulls or something else to beat yourself down. Or maybe at the end of a routine such as above to test the results.
    I kinda estimated my max at 500, cause why not right ? So I did 65% (325lbs) for 15 singles, counted to 30 in my head between reps. It seemed kinda easy to hit 15 of these...

    Then I tried rack pulls. I put 405 on the bar and pulled it 4 times, and ripped a big chunk of skin off my palm under my ring finger. So yeah... that was the end of that.

    Then I went to the Philadelphia Soul home opener. <---Arena football.
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    Cycle log starts next week.

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    Gee, this was short, I wonder why?
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    Quote Originally Posted by Grunt76 View Post
    Gee, this was short, I wonder why?
    Remember that cycle I pm'd you about? Yup that one! NEXT WEEK!!!

    :bb3: :bb:
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    Quote Originally Posted by supersoldier View Post
    Remember that cycle I pm'd you about? Yup that one! NEXT WEEK!!!

    :bb3: :bb:
    SSSSAAAAAAAAAAAAAMMMMMMMMMMMMM
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    Squat 255X12 :squat:
    1 Leg at a time leg extensions 195X3; 150X7 (I used to be able to rack any leg extension I encountered with one leg for about 15 reps after doing several sets of squats, oh well, bring on the peptides )
    Seated leg curl 1 leg at a time uhhh something like 105X8
    Lying leg curl rackX8 (both legs)

    That's all she wrote. I wasn't tired, I just didn't feel like doing more. I really don't like the way NO-Xplode makes me feel. I've taken it like 5 times now, and I'm through with trying to like it... Gahbage (like garbage with a Boston accent)

    Most I ever squatted when I was a juice freak was 275X16. I should easily eclipse that during my 3 month pMGF+ cycle. I attempted to take before pics today, but my brother left his camera at his office.

    I'm really bored, I have a presentation/paper due tomorrow, and I can't get focused...
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    Back


    DB rows 90X15 for 3 sets. This killed me...
    1 set cable pullovers X5 into pulldowns X10
    1 set heavier pulldowns X 10
    1 set cable pullovers X5 into pulldowns (lighter) X8

    That's it. I'm a monster compared to where I started from 3 months ago. :bb3:

    I think I'll have one more workout before I start pinning peptides into my belly fat. And I'll put up the before pics so you all can talk sh!t and call me fat@ss!:donut:
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    bump
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    Quote Originally Posted by supersoldier View Post
    DB rows 90X15 for 3 sets. This killed me...
    1 set cable pullovers X5 into pulldowns X10
    1 set heavier pulldowns X 10
    1 set cable pullovers X5 into pulldowns (lighter) X8

    That's it. I'm a monster compared to where I started from 3 months ago. :bb3:

    I think I'll have one more workout before I start pinning peptides into my belly fat. And I'll put up the before pics so you all can talk sh!t and call me fat@ss!:donut:
    thats a sick db row workout buddy
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    Quote Originally Posted by supersoldier View Post
    DB rows 90X15 for 3 sets. This killed me...
    1 set cable pullovers X5 into pulldowns X10
    1 set heavier pulldowns X 10
    1 set cable pullovers X5 into pulldowns (lighter) X8

    That's it. I'm a monster compared to where I started from 3 months ago. :bb3:

    I think I'll have one more workout before I start pinning peptides into my belly fat. And I'll put up the before pics so you all can talk sh!t and call me fat@ss!:donut:
    Is that your whole back workout? Looks weird-ass to me...
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    Quote Originally Posted by Grunt76 View Post
    Is that your whole back workout? Looks weird-ass to me...
    he dose a few sets of ankle grabbers too
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    Quote Originally Posted by Chad View Post
    he dose a few sets of ankle grabbers too
    How come your join date is june 2003?
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    Quote Originally Posted by Grunt76 View Post
    How come your join date is june 2003?
    cause thats when i first joined up under this name.
  21. She thinks my traps'rrrr sexy!
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    Quote Originally Posted by Grunt76 View Post
    Is that your whole back workout? Looks weird-ass to me...
    I got tired. And my wrist is still pretty banged up.
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    Saturday


    Deadlift 350*12 singles, 30-45 seconds in between each.

    Decline situps (at a ridiculous almost vertical angle) *10, *6

    Same angle decline reverse crunch *8

    Leg lifts/crunches on vertical bench *20

    Shrugs 95*10

    Seated calves. 90*10, 135*10, 180*10
  •   

      
     

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