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Cherry Poppin' Pinnin' Cycle!!

bassgod272 said:
Hey bro's, I have been thinking about taking myself out of the competition. Only because when I do the front and back lat spreads, my lats are not even the SLIGHTEST bit visible. Yet when I do the doube bi pose from the front and back(as seen i my avi,) I have a great Vtaper and they are visible. SO, is there enough time for me to improve this or not? If not, I am dropping out because I have crappy lat development, lol.
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You are too hard on yourself. Give it a shot bro. :head:
 
Just finished some random exercises at the crib for the hell of it. Did a little delts, tri's, abs, and cardio. I need to bring up my delts, so I figured this would be good for hypertrophy.

Bent over Laterals - 3 sets of 25x12

Laterals - 3 sets of 30x12

Front Raises - 3 sets of 30x12

1 Arm DB Overhead Press for tri's - 30x12 for 2 sets

Crunches - 3 sets of 45

Twist Crunches - 3 sets of 30

Leg Raises - 3 sets of 20
(all ab exercises supersetted)

Now it's time to chill with some bro's and enjoy the rest of this beautiful saturday. :cool:
 
bassgod272 said:
Now it's time to chill with some bro's and enjoy the rest of this beautiful saturday. :cool:
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Have a wonderful weekend brutha-mayne!! Eat, rest, recover, and rejuvenate. The gym will be waiting for you. Those weights are planning your defeat and subsequent demise. What 'cha gunna do brutherr!! (Hulk Hogan voice!!) :lol: I'll tell you what to do-----DOMINATE!! :bb3:
 
DAY 42: Bi's, Forearms, Quads, Calves, Hams

EZ Bar Curls - 85+BAR - 8,4,2 (+2 reps)
Concentration Curls - 40 - 8,8

Reverse 1 Arm Cable Curls - 50- 16,16,16

Leg Press - 375 - 12 -too many, will probably do about 430 or so to get 8 reps next time.
Widowmaker - 200 - 32 -again way too many. more weight next time.

Calve Raise Using Sled - 200 - 24,24,24 (+4 reps and 10lbs)

Lying Leg Curls - 120 - 9,5,3 (+2 reps)

During the EZ Bar Curls, my forearms were killing me. They have been for the past few sessions when I do pinwheel curls, DB curls, putting heavier(70lb DB) back on the rack, etc. I believe my tendons are the issue here. They are fine when I leave the gym and anytime I am not lifting. They aren't sore or anything, they just hurt real bad when I lift. Not sure what to do, so I keep on training anyway lol. I cannot afford to drop down the intensity or weight. I also cannot afford to injure anything either. Sometimes it's real bad, others it's minimal at best. I'll be keeping an eye on it.
 
bassgod272 said:
During the EZ Bar Curls, my forearms were killing me. They have been for the past few sessions when I do pinwheel curls, DB curls, putting heavier(70lb DB) back on the rack, etc. I believe my tendons are the issue here. They are fine when I leave the gym and anytime I am not lifting. They aren't sore or anything, they just hurt real bad when I lift. Not sure what to do, so I keep on training anyway lol. I cannot afford to drop down the intensity or weight. I also cannot afford to injure anything either. Sometimes it's real bad, others it's minimal at best. I'll be keeping an eye on it.
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Have you seen those supports (wraps) that are for tennis elbow? They are worn up high on the forearm and have an adjustable velcro strap. Two of those just might help you. They are inexpensive. You probably have them at Walgreen's. I know Wal-mart does. I've used them before due to the same tendonitis that you are experiencing. They really helped. :thumbsup:
 
thundergod said:
Have you seen those supports (wraps) that are for tennis elbow? They are worn up high on the forearm and have an adjustable velcro strap. Two of those just might help you. They are inexpensive. You probably have them at Walgreen's. I know Wal-mart does. I've used them before due to the same tendonitis that you are experiencing. They really helped. :thumbsup:
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Thanks bro, i'll look into those. I also need some wraps for me knees so I can go heavier on squats, leg press, etc. My knees shake like they're gonna break, lol. They literally look like a cartoon where the character is really scared and their knees are shaking like crazy.
 
bassgod272 said:
Thanks bro, i'll look into those. I also need some wraps for me knees so I can go heavier on squats, leg press, etc. My knees shake like they're gonna break, lol. They literally look like a cartoon where the character is really scared and their knees are shaking like crazy.
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I always wrap my knees with power lifting knee wraps before my heaviest sets of Squats or Leg Presses. They really help, big time!! I'm also careful to wear wrist wraps and elbow supports (the neoprene type) as well. I take pre-cautions with my heavy ass lifting!! An ounce of prevention......you know!! lol
 
DAY 44: Chest, Delts, Tri's, Back Width, Back Thickness

Incline DB Bench - 85's - 6,4,3 = 13 total (+10lbs total and -2 reps)

Arnolds - 50's - 8,4,2 = 14 total (+10lbs and -6 reps, hit 20 reps using 45's last time)

Tricep Pushdowns - 150 - 8,6,4 = 18 total, too many. Light weight baby! I'll add more next time. Planned on getting my weighted drip belt by now, but haven't, so I had to do pushdowns instead :sad: Last time I held a DB with my feet and it's a pain in the ass. I said "fukc that" and did pushdowns, lol.

DEADFKNLIFT!! - 365(including bar:thumbsup:) 6,7 :woohoo: Getting closer to da fo' double oh! (+35lbs from last session WTF?) I am trying to catch my bro Heavies' 450 DL. I took 6 Mehtoxy-TST pre-wo and used Hatebreed and Heavies as my motivation. I was amped da hell up fo sho!

Cable Upright Rows - 140 - 10,10

Lat Pulldowns Behind Neck - 170 - 6,5,4 = 15 total(mo' weight next time) I am not a fan of this exercise as I do not really "feel" it in my lats/back. May switch it up next time around.

Seated Cable Rows - 170 - 13,13
 
Overall, today's session was SICKKKK! I looked more swoll than usual and I truly felt like my rank in da DOOM CREW in my sig(bloodthirsty animal!) :head: I'm sure the M-TST played a role, but I just got myself really psyched and am DETERMINED to catch Heavies on the DL. I completed all exercises in about 50 minutes btw, so I was sweating pretty good. I am finally getting a first hand look at why everyone says "Test is Best." TEST FTW!!
 
Just to note, Heavies hit 490 on the DL the other day, so :frustrate:
It'll be a while now before I can catch up to that, lol. DAMNIT!
 
bassgod272 said:
Just to note, Heavies hit 490 on the DL the other day, so :frustrate:
It'll be a while now before I can catch up to that, lol. DAMNIT!
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Wait until you tell Pantera about your deadlifting! He'll be jealous. He won't believe that you're ahead of him on his favorite lift! You should have about a 425 single in you right now brosenstein!! That's great. It's only going to go up from here. Especially with the Test!! Get back in the gym next time, load up some more weight, and get you some more!! :head:
 
thundergod said:
Wait until you tell Pantera about your deadlifting! He'll be jealous. He won't believe that you're ahead of him on his favorite lift! You should have about a 425 single in you right now brosenstein!! That's great. It's only going to go up from here. Especially with the Test!! Get back in the gym next time, load up some more weight, and get you some more!! :head:
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Oh, I will DEF increase the weight next time :thumbsup:
 
bassgod272 said:
Oh, I will DEF increase the weight next time :thumbsup:
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I'm serious as to how impressive your deadlifting really was. It was from the ground also, right? Heavies trains the deadlift religiously as a power-lifter and he only pulled 490 the other day. I could draw you up a specific deadlifting routine sometime if you'd like, if you're looking to increase a max lift. That was my specialty when I power-lifted. I got up to 610.
 
thundergod said:
I'm serious as to how impressive your deadlifting really was. It was from the ground also, right? Heavies trains the deadlift religiously as a power-lifter and he only pulled 490 the other day. I could draw you up a specific deadlifting routine sometime if you'd like, if you're looking to increase a max lift. That was my specialty when I power-lifted. I got up to 610.
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I've always LOVED the DL. I just injured my back about a year or so after I first started training, and didn't do it for a looong time. It builds mass, period. So I said screw it, and started doing it again. Yes, it was from the ground. That's the ONLY way to do em brotha! Unless your a pussy of course, well not you TG, but you know what I meant, lol. The DL is now probably my favorite exercise. Just the intensity and feeling of raw power during the entire ROM is sick. Grunting while using all of your strength to get the bar off the ground, leaning back a little bit at the top of the movement to fully complete the ROM, then controlling the weight while lowering it back down, and hearing all of that poundage hit the concrete....mmmm, I fckn love that! RAW INTENSITY AND POWER!! :aargh:
 
Right on, you blood-thirsty tiger!!! Keep killin' dat sh*t bro!! :head:
 
pistonpump said:
blood thirsty tiger :hammer:
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Yeah, his moniker Blutrunstige tier means "bloodthirsty level or rank" in German. Pretty cool, huh?? :head:
 
DAY 46: Bi's, Forearms, Quads, Hams, Calves

Incline DB Curls - 50's - 7,4,3 = 14 total

Pinwheel Curls - 50's - 15,15,15

Smith Squats - 315 + Whatever Bar Weighs - 5
Widowmaker - 160 - 20

Lying Leg Curls - 130 - 10,4,3 = 17 total

Calve Raises(standing on plank) In Smith - 200 - 15,15,15

Bodyweight Dips for 1 set x25 for fun
 
DAY 48: Chest, Delts, Tri's, Back Width, Back Thickness

Incline Bench in Smith - 225 - 5,3,2 = 10 total (+10lbs and -4 reps)
Bodyweight Dips - 20,20

Smith Mil Press - 155 - 9,4,2 = 15 total(+10lbs and +3 reps)

Reverse Grip Bench in Smith - 185 - 10,5,4 = 19 total (+10lbs and +5 reps)

Wide Overhand Grip Lat Pulldowns - 180 - 10,6,4 = 20 total (same weight as last time, but stricter form and -6 reps)

Bent Over DB Rows - 85's - 11,11 - (+10lbs and +1 rep)
 
DAY 50: Bi's, Forearms, Quads, Hams, Calves

Standing Alt. DB Curls - 55's - 10,5,2 = 17 total

Reverse Grip EZ Bar Curls - 40+BAR - 10,10,10

Hack Squats - 335 - 10
Widowmaker - 160 - 20

Lying Leg Curls - 120 - 8,4,3 = 15 total

Calve Raises w/ DB on plank - 60's - 20,20

Bodyweight Dips for Chest - 24

I need to work on my upper chest development for the competition, so what would you guys recommend as a good exercise for that? I'm already doing incline DB and BB bench, but wanted to add another exercise to do EVERY chest session.
 
bassgod272 said:
I need to work on my upper chest development for the competition, so what would you guys recommend as a good exercise for that? I'm already doing incline DB and BB bench, but wanted to add another exercise to do EVERY chest session.
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If you have a small incline bench and a cable cross-over station at your gym, I suggest incline cable flyes. Use the lower pulleys, of course. Go heavy as you can and get 8 to 10 strict reps. Make sure you "feel" the movement. Squeeze at the completion and contract your upper pecs strongly. Make sure you slow down the negatives also. At least for a good 2 second, preferably 4. Let me know how you like 'em after a week or 2. :thumbsup:
 
thundergod said:
If you have a small incline bench and a cable cross-over station at your gym, I suggest incline cable flyes. Use the lower pulleys, of course. Go heavy as you can and get 8 to 10 strict reps. Make sure you "feel" the movement. Squeeze at the completion and contract your upper pecs strongly. Make sure you slow down the negatives also. At least for a good 2 second, preferably 4. Let me know how you like 'em after a week or 2. :thumbsup:
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definetly a good recommendation. u can also do them standing
 
Thanks for the suggestions bro's. I actually used to do the standing cable fly's when I first started lifting, but I thought I was doing cable crossovers :lol: After seeing someone do real cable crossovers I was like "ooooohhhh, whoops lol." I'll also drop flat BB bench from my routine and do incline only :thumbsup:
 
nosnmiveins said:
definetly a good recommendation. u can also do them standing
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I do. I call 'em "cable crosssovers from the lower pulleys" in my thread. They really hit the upper pecs. I saw Markus Ruhl doing them on you tube. They work!! :thumbsup:
 
DAY 52: Chest, Delts, Tri's, Back Width, Back Thickness

Incline Bench in Smith(1 notch above flat) - 220 - 8,4,3 = 15 Subbing these for flat BB bench to work my upper chest more.

Standing Cable Fly's - 40 - 12,12 - These and Bench were supersetted

Standing Cable (whatever they're called) from the lowest pulley - 40 - 12,12 These are the ones where you bring the arms up and in. Had a SUPERB contraction and mind/muscle connection.

DB Mil Press - 60 - 6,3,2 = 11 (+5lbs -4 reps)
Bent Over Cable Lateral Raise - 40 - 12,12 (these and mil press were also supersetted)

Weighted Dips for Tri's - 35lbs - 10,5,2 = 17 This is a new exercise as I JUST received my dip belt in the mail. Will be subbing this for the overhead DB press.

Wide Overhand Grip Weighted Pullups - 30lbs - 7,4,3 = 14

Bent Over BB Rows in Smith - 165 - 10,10 (-10lbs +4 reps) I wasn't actually feeling it in my back when I was doing 175 for 6, so I dropped it to 165 and it was great. Will go back up to 175 next time though.

Twist Crunches - 2 sets of 30
Regular Crunches - 2 sets of 30
 
keep it going man, imo you are approaching the meat of test E, 8 weeks, i like it around that mark i think its full blown growing time!
 
pistonpump said:
keep it going man, imo you are approaching the meat of test E, 8 weeks, i like it around that mark i think its full blown growing time!
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Oh I will fo sho bro! It seems like every workout gets better and better. I keep increasing weight and endurance. The re-comp class has been canceled btw, so now i'm not 100% sure as to what to do diet and cycle-wise from PCT until the competition. I'll be in the 175-205 class.
 
bassgod272 said:
[
Standing Cable (whatever they're called) from the lowest pulley - 40 - 12,12 These are the ones where you bring the arms up and in. Had a SUPERB contraction and mind/muscle connection.
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Yeah, I call 'em Standing Cable Crossovers From The Lower Pulleys!! I know I give weird fukked-up names for some exercises!! :fool2: :lol: But these DO work, don't they brosenstein??!! I get fierce contractions doing these babies!! I hold the contraction for a second also. I'm glad to hear everythng is going as it should be at this point in your cycle. Keep Rocking Dis Haus, Bruder!!! :head:
 
DAY 55: Bi's, Forearms, Quads, Hams, Calves

EZ Curls - 90+BAR - 6,5,3 = 14 (+5lbs same # of reps)
Left Arm Concentration Curls - 40 - 12,12
(Trying to bring out more of a peak on my left bi)

Reverse Cable Curls - 50 - 18,18 (+2 reps)

Leg Press - 505 - 8 (+130lbs -4 reps LMFAO! WTF!?)
Widowmaker - 260 - 30 (+60lbs)

Calve Press - 230 - 25,25 (+30lbs and 1 rep)

DB Lunges - 60's - 12,6,6

I believe the ridiculous increases on legs is due to my new knee wraps. Before I was using these, my knees were crazy shaky during heavy leg exercises. Now they are 100% stable and my weights have gone up considerably. It's the only thing I can think of other than the fact that i'm desperately trying to get my legs to grow. Regardless, i'm ****in STOKED about the increases in weight! I HATE DB lunges btw, lol. I have never done that exercise before today. It works well, but I don't like it. Oh well, my choices are quite limited for hams though. I was going to do stiff legged deads, but i'm doing regular deads tomorrow for back, so that wouldn't have been a good idea. CAN'T WAIT TO DO DEADS AGAIN TOMORROW!!! Gonna take 6 methoxy-tst pre-wo for the added aggression and strength. It's gonna be sickkkk! :head:
 
bassgod272 said:
[
Leg Press - 505 - 8 (+130lbs -4 reps LMFAO! WTF!?)
Widowmaker - 260 - 30 (+60lbs)
I believe the ridiculous increases on legs is due to my new knee wraps. Before I was using these, my knees were crazy shaky during heavy leg exercises. Now they are 100% stable and my weights have gone up considerably. CAN'T WAIT TO DO DEADS AGAIN TOMORROW!!! Gonna take 6 methoxy-tst pre-wo for the added aggression and strength. It's gonna be sickkkk! :head:
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Incredible jump in weight on those leg exercises brosef! AMAZING! Now that is some respectable weights for Widowmakers. Epecially 30 reps!! You were pumping 'em out weren't you bro?!! I wear power-lifting knee wraps everytime I train legs. I wear 'em on heavy ass leg extensions too. Try that next time. You'll love how stable and strong it keeps your knees. I have a strange sounding suggestion for you bro. But believe me on this one. When you go to do your regular deadlifts.....wear those knee wraps again! Seriously! Check out some youtube Power-lifters or World's Strong Man competitors. They deadlift with knee wraps on sometimes. I did when I power-lifted. Drive out of the bottom portion of the deadlift using your leg strength. You can get more off the ground that way. And then at mid-rep your lower back begins to take over. Some people use too much low back at the beginning of the dead, which is wrong. You won't pull as much weight. That would be treating it like a stiff-leg deadlift almost. And some people look like they're trying to do just that. But......wrap those knees and take those 6 caps of TST and tear those dead-lifts a new one bro!!! :head:
 
thundergod said:
Incredible jump in weight on those leg exercises brosef! AMAZING! Now that is some respectable weights for Widowmakers. Epecially 30 reps!! You were pumping 'em out weren't you bro?!! I wear power-lifting knee wraps everytime I train legs. I wear 'em on heavy ass leg extensions too. Try that next time. You'll love how stable and strong it keeps your knees. I have a strange sounding suggestion for you bro. But believe me on this one. When you go to do your regular deadlifts.....wear those knee wraps again! Seriously! Check out some youtube Power-lifters or World's Strong Man competitors. They deadlift with knee wraps on sometimes. I did when I power-lifted. Drive out of the bottom portion of the deadlift using your leg strength. You can get more off the ground that way. And then at mid-rep your lower back begins to take over. Some people use too much low back at the beginning of the dead, which is wrong. You won't pull as much weight. That would be treating it like a stiff-leg deadlift almost. And some people look like they're trying to do just that. But......wrap those knees and take those 6 caps of TST and tear those dead-lifts a new one bro!!! :head:
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Yep, I was pumpin 'em out 1 after another. It was too easy though, so I need to increase the weight next time. I usually do 1/2 of what my working set was, but apparently that's not enough weight. I just don't want to end up relying on the wraps to train legs heavy. That'd be lame. Deads tomorrow are going to be so fun! I'm going to add 10lbs to what I did last time and see how it goes :head:
 
bassgod272 said:
. I just don't want to end up relying on the wraps to train legs heavy. That'd be lame.
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I wasn't saying to use them all of the time. But for the heaviest set of something like DC widowmakers, I don't see how it would hurt. I wouldn't wear them on leg presses though. Like you said, you don't want to become mentally dependant on them. They're great for the very heaviest set on those special occasions though. :thumbsup:
 
Just made some homemade protein bars. I was out of oats, so the macros are ****ed up, but they'll still taste damn good and get me some extra protein!

8 Scoops Vanilla Whey
1 Package Vanilla Pudding Mix
2 Cups Whole Milk
3 Tbsp Peanut Butter

Pour all of these into a medium size bowl and mix together. Then pour the final batter into a small pan, and let sit overnight in the fridge. Prior to eating, cut the big square into 8 separate bars. Each bar contains:

Cals - 195
Fat - 6.5g
Carbs - 17g
Protein - 21g

The batter tasted delicious, so i'm sure the bars will too. I'll let you guys know tomorrow.
 
bassgod272 said:
Just made some homemade protein bars. I was out of oats, so the macros are ****ed up, but they'll still taste damn good and get me some extra protein!

8 Scoops Vanilla Whey
1 Package Vanilla Pudding Mix
2 Cups Whole Milk
3 Tbsp Peanut Butter

Pour all of these into a medium size bowl and mix together. Then pour the final batter into a small pan, and let sit overnight in the fridge. Prior to eating, cut the big square into 8 separate bars. Each bar contains:

Cals - 195
Fat - 6.5g
Carbs - 17g
Protein - 21g

The batter tasted delicious, so i'm sure the bars will too. I'll let you guys know tomorrow.
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Ah, Hell bro! Why have I never thought of that? I'm sure that's way cheaper than buying even "budget" brands of bars! I'll sub fat free vanilla pudding and skim milk for mine! I'm keeping my abs damn it!! :rant: :D
 
Well I am sad to report that my experiment failed. However, if you wish to make a DELICIOUS protein PUDDING, then use my recipe! LOL. It was not solid, it was a pudding. Oh well. Maybe use the same recipe but bake the bars rather than refrigerate them? Eh, either way it's REALLY TASTY!
 
bassgod272 said:
Well I am sad to report that my experiment failed. However, if you wish to make a DELICIOUS protein PUDDING, then use my recipe! LOL. It was not solid, it was a pudding. Oh well. Maybe use the same recipe but bake the bars rather than refrigerate them? Eh, either way it's REALLY TASTY!
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Pudding still sounds great!
 
DAY 58: Chest, Delts, Tri's, Back Width, Back Thickness

Incline DB Bench - 90's - 7, 4.5, .5 LOL = 12 total (+10lbs -1 rep)

Arnolds - 55's - 6,3,1 = 10 (+5lbs -4 reps)
The first rest pause of these felt easy, but the 2nd and 3rd, not so much

Lateral Raises - 30 - 8,8

Tri Pushdowns - 160 - 9,6,4 = 19 too many. This is as high as my cables go at the gym. How the hell could I add more weight next time?

DEADFKINLIFT!!! - 390! - 7,9 = BADASS! LOL. I'm going for 405 next time! I felt like a goddamn beast and I had Hatebreed's "To The Threshold" playing. I'm almost certain I could've put my fist in 1 side and out the other, of someone's head. (+25lbs and 1 rep on first set, 2 reps on 2nd set) :head:

Lat Pulldowns Behind the Neck - 180 - 6,4,2 = 12

Seated Cable Rows - 170 - 15,11 This is as high as my seated cable row machine goes, hoe can I add more weight!? MY GYM WAS CONSTRUCTED BY P*SSIES!!!!!

Overall workout: FCKIN AWESOME! Took 6 methoxy-tst 2hrs pre-wo.
 
Royd The Noyd said:
Lol BG. Nice try though.
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Hey, it was worth a shot, lol. I'm gonna make a smoothie next time. Get some fruit flavored protein and blend it with ice, strawberrie's, a couple banana's, and some blueberry's or something. Protein, post-wo carbs, and a delicious taste :)
 
Nice deads man.

On the seated cable rows you might be able to crank a dumbull (twist) it on top of the stack (dont let the gym people see this). I dunno you just have to be creative.
 
Royd The Noyd said:
Nice deads man.

On the seated cable rows you might be able to crank a dumbull (twist) it on top of the stack (dont let the gym people see this). I dunno you just have to be creative.
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Thanks bro, i'm really trying to increase those as much as possible. I was going to go for 375 but I said "screw that, there's no reason I can't add a measly 15lbs on to that and make it 390." As for the seated rows, the machine is directly in front of the counter where the workers chill, lol. So I can't do anything about it I guess. Oh well.
 
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