Smith_69 Quest for 210 with Spartan Mass ~Sponsored Log, Sparta Nutrition~

WAF said:
Cerbrus/Hard..... How you liking the run so far? Looking thick and veiny!!!
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thanks- so far so good- strength is up, energy is up, no other issues. cant complain. believe you be happy with your results
 
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thebigt said:
looking good..i would focus on triceps!!!
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just posted 2 more- long head has gotten bigger- short head is there as well- horseshoe is there, tats cover them up a little. but i get your point, noted and thanks bro
 
smith_69 said:
just posted 2 more- long head has gotten bigger- short head is there as well- horseshoe is there, tats cover them up a little. but i get your point, noted and thanks bro
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I was being overly critical, lol....not much to criticize, :drillsergeant:
 
thebigt said:
I was being overly critical, lol....not much to criticize, :drillsergeant:
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no no, its good- only way to get better. i would snap a pic of the whole arm, but this cam phone wont come in clear. there is no way im getting to 4-8% bf, not happening. dont have the time for that, but if i cant keep this size and get to 11-14 im ok
 
smith_69 said:
no no, its good- only way to get better. i would snap a pic of the whole arm, but this cam phone wont come in clear. there is no way im getting to 4-8% bf, not happening. dont have the time for that, but if i cant keep this size and get to 11-14 im ok
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lol...I am partial to training tri's, not only do they shape the arm but adds size easier than just overdoing bi's all the time...plus training tri's increases overall strength, more than bi's, imo
 
thebigt said:
lol...I am partial to training tri's, not only do they shape the arm but adds size easier than just overdoing bi's all the time...plus training tri's increases overall strength, more than bi's, imo
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think we all fall victim to that when we first start- bi's 3,4 times a week lol- tri makes up 3/4 of your arm, want a bigger arm, work tri- rev pull down, 2 hand behind the head db press, single arm behind the db raises, cross body db etx, ropes with the back on the pad, laying rev bar bell ext, bench crushers- don't stop at the forehead go past that cause you aren't hitting the muscle- good recipe for pain and size ;o)
 
Курю травку каждый день
 
smith_69 said:
think we all fall victim to that when we first start- bi's 3,4 times a week lol- tri makes up 3/4 of your arm, want a bigger arm, work tri- rev pull down, 2 hand behind the head db press, single arm behind the db raises, cross body db etx, ropes with the back on the pad, laying rev bar bell ext, bench crushers- don't stop at the forehead go past that cause you aren't hitting the muscle- good recipe for pain and size ;o)
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yup!!!
 
You have a serious base for sure. Yes with what you're using it doesn't make sense to cut calories and try to get lean. Save that for the other products. Cerberus would be a perfect recomp then lean then hard.
 
Day- 8

today was supposed to be a leg and chest day but when I got to the gym, no bench, squat rack or leg sled available. Ok, I noticed this trainer was just finishing up on the bench, so I could at least start with that. Start doing warm ups and then a friend came over and started talking about his back. "im gonna do chest too. but man I hurt my back, tweaked doing some back escercise. so as I said ok walked away went to the bench, hes following me over. So at that point, I knew where this was going. Hes a good person to lift with when you have time.

So all I was able to do was bench and db flies. Not sure if my gym is having some promotion going on, but there have been twice as many people there the past few days. And some of these new people are really f*ucking screwing the rest of us. I don't care if youre going to superset and then add drop sets on top of that; taking up a sh1t load of space, but put sh1t back man. for the past week, my place looks like 80 people were in there for 4 hours and just left. Db, plates and bars everywhere. One of the staff was walking around picking equipment up, I said to him, I tried picking some up but this insane. "I know, you aren't the only one complaining. The guys (4 of them) are up front and mgt is talking to them now.

Lot of good that did because it appears all you did was piss them as well as everyone else off- No one is picking sh1t up now!

chest for yesterday-
135 x 10
185x 10
225 x 10
275 x 6
315 x 5- 2 sets

3 more sets of 225 superset with 35 db
8 reps each

aggression was more today, no issues- headache or stomach. Feeling stronger and fuller

wgt is 203 and holding- Mass is working and loving it
 
day 9- which is today

so after yesterdays change of plans; let me back up a minute. One aspect of your routine and im not talking about which body part to train, you have to have the ability to adapt. if you say F this its too crowded or I cant use more normal machines, ill come back tomorrow, you are letting yourself down. Remember, no one else is going to do this for you. Besides if you stick it out and work with what you can, those workouts can actually be the most rewarding; physiologically speaking.

Today was one of the best arm days i have had in a long time. I trained arms and i pushed myself harder and honestly felt like i had no limit. I was so focused and energized pushing out rep after rep.

Tri's
single DB press behind the head after some push ups and few kick backs- lgt wgt

65 x 10
85 x 11
105 x 10
115 x 12 2 sets

ez curl bar seated behind the head press 8 reps 80 lbs with a 4 1 1 tempo 3 sets- arms were screaming after those- havent done those in a long time

db single arm behind the head ext
45 x 6
50 x 8
55 x 6 2 sets

db kick back bent over
3 sets 35 x 12
2 sets 40 x 9

laying flat on the bench - db cross overs single arm
3 sets 30 x 9
1 set 35 x 3- at this point my arms were so pumped and screaming

2 sets of behind the back wrist curls
135 x 10

Back to work- i didnt want to leave, i could have stayed all day. energy level was up, mood was great and aggression that was keeping a burning fire in me like a friggin blaze. This is the start of the second week, look out!

wgt still holding, no issues and hunger was minimal today. that is because on Friday's with it being Lent, I dont really eat much, just years of not eating meat during Lent. so its pasta or shakes. Ill be starving tomorrow!

Sat and Sun are going to be my off days- Great product so far
 
smith_69 said:
day 9- which is today

so after yesterdays change of plans; let me back up a minute. One aspect of your routine and im not talking about which body part to train, you have to have the ability to adapt. if you say F this its too crowded or I cant use more normal machines, ill come back tomorrow, you are letting yourself down. Remember, no one else is going to do this for you. Besides if you stick it out and work with what you can, those workouts can actually be the most rewarding; physiologically speaking.

Today was one of the best arm days i have had in a long time. I trained arms and i pushed myself harder and honestly felt like i had no limit. I was so focused and energized pushing out rep after rep.

Tri's
single DB press behind the head after some push ups and few kick backs- lgt wgt

65 x 10
85 x 11
105 x 10
115 x 12 2 sets

ez curl bar seated behind the head press 8 reps 80 lbs with a 4 1 1 tempo 3 sets- arms were screaming after those- havent done those in a long time

db single arm behind the head ext
45 x 6
50 x 8
55 x 6 2 sets

db kick back bent over
3 sets 35 x 12
2 sets 40 x 9

laying flat on the bench - db cross overs single arm
3 sets 30 x 9
1 set 35 x 3- at this point my arms were so pumped and screaming

2 sets of behind the back wrist curls
135 x 10

Back to work- i didnt want to leave, i could have stayed all day. energy level was up, mood was great and aggression that was keeping a burning fire in me like a friggin blaze. This is the start of the second week, look out!

wgt still holding, no issues and hunger was minimal today. that is because on Friday's with it being Lent, I dont really eat much, just years of not eating meat during Lent. so its pasta or shakes. Ill be starving tomorrow!

Sat and Sun are going to be my off days- Great product so far
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nice job, very nice!!!
 
smith_69 said:
...ez curl bar seated behind the head press 8 reps 80 lbs with a 4 1 1 tempo 3 sets- arms were screaming after those-...
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Hehehehe, had my first experience with 4.0.1 TUT.
I know what you are talking about.

:evil:
 
hairygrandpa said:
Hehehehe, had my first experience with 4.0.1 TUT.
I know what you are talking about.

:evil:
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exactly and that sh1t (as i said before) aint no joke- ego check at the door, scream yell and cry lol
 
Tempo training is a whole new stimulus for sure! MI40x from Ben Pakulski utilizes tempo to elicit great responses.
 
I almost forgot- dam it my bad

HUGE shout out to DreamWeaver for assistance with a leg routine- that will becoming Monday, dont care who the F is there,
DreamWeaver i appreciate the help you give and the advice -

ps
i wont be thanking you come monday afternoon
 
smith_69 said:
I almost forgot- dam it my bad

HUGE shout out to DreamWeaver for assistance with a leg routine- that will becoming Monday, dont care who the F is there,
DreamWeaver i appreciate the help you give and the advice -

ps
i wont be thanking you come monday afternoon
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lol you'll be cursing me for the rest of the weak. That's no Nancy boy routine. Guys ... wait for it ...
 
monday-

so here is the leg routine provide by DreamWeaver:


A Leg Extensions 3 7 5-7 second isometric 4-0-1-(5-7) 40 secs
B One-Leg Leg Press - feet high (OR Drop Box Lunge w/h Low Cable resistance) 3 21 4-0-1-0 40 secs
C Barbell Back Squats 4 21,14,10, 21 4-0-1-0 40 secs
D Leg Press (feet low) 3 10 + NOS (last set) 4-0-1-0 80 secs
E Seated Leg Curls 3 21 4-0-1-0 40 secs
F Lying Leg Curl - Body Extended 3 7 * 4-0-1(2)-0 40 secs

i had limited time today and i wanted to do back and legs- so i went heavy on my back 4 e cise and then i had to pick my poison with legs and thought i was getting the easy ones. For the record, either of those were easy, none of these are. There insane!

little change- went with a reg squat
2 sets of 135 x10- 1 set of 8 155

B One-Leg Leg Press - feet high (OR Drop Box Lunge w/h Low Cable resistance) 3 21 4-0-1-0 40 secs- not sure what the press actually weighs (for this log, it wieghed 2000 lbs- I had 20 on, lol- man come wednesday.

Does crack help with doms because you almost have to be on crack in order to do this- lol

for back and this is where it gets extremely interesting

After a few warm up sets

barbell pulls-
2 x 10 185
2 x 8 225
1 x 6 245-

floor t bar
1 x 10 90
1 x 10 135
1 x 8 180
1 x 6 205

both of the above are per best- there is the proof that Mass is working-

bent over db side lat raise
3 x 10 30

then i did anit gravity shoulder press
2 x 10 30 lb
1 x 9 40 lb

legs on fire, delts pumped great day at the gym.


holding at 203-204 lbs 4lbs 2 weeks with strength, win in my book.

no issues - no lethargy, headaches, diarrhea (lol)

Felt strong during the whole workout and the past 4 days at the gym, i wanted to stay and just lift.

great product


[video=youtube;HXbetYIM-AY]https://www.youtube.com/watch?v=HXbetYIM-AY[/video]
 
Leg session looked BPak inspired. Love it!
Will make note of it and try it at some point in the near future!

Good work buddy!
 
Tuesday- 22nd

for this post, i have hired the following personality to help describe how im feeling today after yesterdays workout

[video=youtube;M-wjJzqA_fc]https://www.youtube.com/watch?v=M-wjJzqA_fc[/video]

Shoulder day-

Back on the smith today- I will take a pic of the other shoulder press i used to describe what an awkward pain in the ass that med-evil contraption is.

185x 10 205 x 8 225 x 8 245 x 6 255 x 3 - back down to 225 x 8 for 2 more sets

1 arm shrugs on the smith ss with behind the back shrugs (behind the back 2 arm shrug 15 reps
3 set 135 x 10

T bar 1 arm press
1 x 45 12 reps
2 x 70 10 reps

side arm lat on cable drop set 3 sets
40, 30, 20, 10 then switched arms- for the 40 i hit 10 reps, then with the rest of the drops i went 11 -15 reps

cable pulls with straight bar- pully is set on 3 pin on the bottom- pulling the bar upwards but at a 45* angle with elbows out- this was to hit the traps and delts-

3 sets of wide grip pull ups 10 reps- 3 second temp

Wgt is now at 205-
1 thing i noticed the past couple of days i am sweating more during my workouts- I am more focused, more energy and again if i had more time, i would have stayed. Pump was insane
no other issues except this 30 days is coming to an end soon
 
Solid workouts going on!
 
booneman77 said:
haha this is how I feel too... id rather squat for days on end than lunge once
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So many knee stabilization and mobility issues addressed by lunges though. They suck, they burn and they are awesome for leg health and strength.

Just got all caught up on the log since my vacation. You are doing awesome and looking like a stud. Upper body looks like you are pretty well proportioned. Massively impressed on the 315x5 for two sets. Well done! Yeah those BPak style workouts for your legs will help and be a good way to break back into leg training without going way too heavy on the weight. Great suggestion DreamWeaver!
 
MrKleen73 said:
So many knee stabilization and mobility issues addressed by lunges though. They suck, they burn and they are awesome for leg health and strength.

Just got all caught up on the log since my vacation. You are doing awesome and looking like a stud. Upper body looks like you are pretty well proportioned. Massively impressed on the 315x5 for two sets. Well done! Yeah those BPak style workouts for your legs will help and be a good way to break back into leg training without going way too heavy on the weight. Great suggestion DreamWeaver!
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Thanks Chris, they have just done wonders for my leg training overall and I feel way more confident the the added stability.
 
wednesday 23-

bi's today-

agression is up a little more and not as hungry in the am- more so 1 hour after i get back from the gym- still holding at 205. No sides to report- more energy and focus.

Spider curls w ez bar- after a few warm ups-

tempo was 1-1-1 squeeze at the top- arms return down, straight no bend
70 x 12
80 x 10
90 x 10- 2 sets

I wanted to do something different with this superset- wrong or right, whatever it is, it got lifted!
zottman curl ss with decline db curls- With the decline db curls, arms went straight down, no bend at all- first up was z curls, then db decline
25 x 10 (single arm) then db d curls 20 x 10
30 x 10 (single arm) then db d curls 25 x 10
35 x 8 (single arm) then db d curls 30 x 9- this set was a f*ucking bitch- so tempted to keep that arm at a slight bend, but that does no good

bent over con curls db
30 x 12 - 2 sets
35 x 10- 2 sets

high cable pulls
2 sets 60 x 10
followed by 2 more sets of drop sets starting at 60,50,40 etc- when i hit 30 i slowed the reps and paused at the contraction- 10 lbs felt like 300!

final was low cable curls with the wrist bent- waiter position
30 for failure- 3 sets

good workout and needed to mix up the bi's -
 
thursday 24th

today was tri's still holding at 205- no sides- and bi's felt good, thought the doms would have been worse.

Mixing it up and wanted to try a few things i havent done in awhile - one was from the buff dudes and its listed below

throat crushers- yes throat, not skull, not behind the head- ill explain and will warn you, if you want to try this, PRACTICE this movement with no wgt and then very light weight- if you want to do this towards the end of your routine, use light wgt or have a spotter. This is one movement that could really make your gym trip painful.

the motion is like a skull crusher- except you need to move your arms down just a little so the palms will come down to the sides of your head, the bar will be over your throat- once you get the movement down, you will know- if you arms start to move up and the bar starts coming to your forehead, remember to position your arms down a little on the next rep

50 x 10- 60 x 10- 70 x 10

Rev grip skull crushers
50 x 12
3 sets of 60 x 10

seated wgt dips- bench
45 plate 15 reps
2 plates and 2 more sets 12 last set i did a drop set
45 plate - 9 reps, no wgt 10 reps

tri press down- this was all about tempo and control and squeezing
4 sets 8-12 reps 100lb

finished with laying cross over db
30 x 12
2 sets 35 x 9

took a little longer today, but it was a great workout and left pumped- this week and last week 2 of the best workouts i have had in a long time

tomorrow is leeeeegs- f********************ck
lol
 
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