Beelze training log

ex, i remember quite a while ago you had said something about 'no need to do deads regularly and they kept going up'. is that still working out for you? hoping that doing hypers and good mornings will shoot my dead up without doing em. everytime i do them on a regular basis, something goes wrong. what say you?
 
beelze you've really gotta find a way to start doing GHR .. nothing has helped my dead and squat more

does your gym have a seated calf raise with a fairly large seat?
 
After Glen told me about those I do them all the time. To make it even higher off the ground I add 2 cardio step things on top of the seat.
 
Beelzebub said:
ex, i remember quite a while ago you had said something about 'no need to do deads regularly and they kept going up'. is that still working out for you? hoping that doing hypers and good mornings will shoot my dead up without doing em. everytime i do them on a regular basis, something goes wrong. what say you?
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The fact that you have problems with deadlifts and getting injured just means you have a weak core bro. No other cause... Do more hardcore ab/core work such as extreme incline situps with heavy ass dumbells for low reps (you should be able to do these with a 50lb dumbell for at least 10 reps, a 60 or 70lb dumbell would be even better). Also, situps on a swiss ball with a 45lb plate for 20-30 reps, russian twists with a 45lb plate or a heavy ass dumbell and side bends with a heavy ass dumbell (ideally 100-140lbs for 10+ reps).

Edit: yeah you do good mornings, lol. not awake yet ;)

Truthfully though, deadlifts are an exercise you can do maybe once a month and still make decent progress, esp if you do box squats and good mornings.
 
exnihilo hit the nail on the head. when i started training with exmgq he said we're going to hit your posterior and abs hard, 2xs a week, if you have a weak core then everything else suffers.
 
4/21 - chest/delts/tri's/back

well, not quite all that....

flat dumbbell
(2) 40's x 10
60's x 10
90's x 8
125's x 5
175's x 1.....pull (awesome, doesn't even phase me anymore, damn near funny, going for the record this year)

some tri's
some back
some cardio

woot woot.
 
must be a very minor pull. was able to do a 45 degree pushup this morning which took me over a week last time. may switch back to some TUT pec training from now on though.
 
PCT Ubiquitos, lol. :D

guy, no docs required to tell me i have a pull. i should have gone for the first injury in 2003 but didn't. i was out of commission for 3 months with that one, i suspect it was a minor tear. this one isn't serious at all. something about my chest that doesn't like heavy weight.
 
maybe it just doesn't like constant PR's and repping out big weight to a freakish degree, brobro. :D

Alas, who am I but an emotionally chaotic bundle of sporadic thoughts and fluctuating hormones. I need my blankie.

ps true GHR's are gnarly hammy obliterators. Tried 'em for my first time today. ;)
 
Ubiquitous said:
maybe it just doesn't like constant PR's and repping out big weight to a freakish degree, brobro. :D

Alas, who am I but an emotionally chaotic bundle of sporadic thoughts and fluctuating hormones. I need my blankie.

ps true GHR's are gnarly hammy obliterators. Tried 'em for my first time today. ;)
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well, yeah, that could be it too but it'll just have to adjust cuz it ain't gettin' lighter any time soon. you'll be ok bro, sounds like clomid is taking over, lol. yeah, i've seen those GHR's, they look badass but our gym just doesn't have em. perhaps, i can conjure up some sort of invention with ducttape and broomsticks again.
 
Beelzebub said:
i can conjure up some sort of invention with ducttape and broomsticks again.
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OMFG! Not the duct tape and broomstick again! I am just starting to be able to walk normal.:run:
 
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.
 
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 :D(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:D
60 second stretch

dumbbell wrist curls
60's x 17 PR:D
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
 
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.
 
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. :D
 
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 :D(spot on 7)

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

20 mins cardio
 
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-
 
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.
 
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. :D
 
Beelzebub said:
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.
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Fair enough. I'll just stick with the DC style for now. When you get the okay- do tell. Later
 
4/27 - quads/hams/forearms/bi's/calves
hammer leg press
90 x 15
180 x 20
360 x 6
540 x 20 PR :D(no rest pause this time)
90 second stretch

hammer leg curls
45 x 10
90 x 6
165 x 10 PR:D
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:D
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
 
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 :D(small spot on 6)
60 second stretch

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

wide grip pullups
BW x 3
add 70lbs x 6 PR:D
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%
__________________
 
Beelzebub said:
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??
 
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.
 
good mornings are the ****. best exercise besides squats and deadlifts for increasing the squat and deadlift
 
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
 
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
 
ubiq, how much do you weigh, im almost the same height, but you look a ****load bigger than me, and im at 205
 
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:D
90 second stretch

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

behind back barbell forearm curls
175 x 24 PR:D
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
 
ktw said:
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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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. :rofl:


Holy Rasberries.. Beelzebub, who did you have sitting on the leg press? Good work Tiger. rarrrrrr.... :whip:
 
idunk42 said:
He eats a low carb turkey wrap in between reps. :D:icon_lol:
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:rofl: 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 :D
 
Does your training partner get frightened that most of your warm up sets weigh more than him?
 
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