Edwitt is on the Road to 240lb and a 500ln bench

[edwitt]

Didnt get the WO i wanted yesterday place was packed and didnt feel comfortable taking over the power rack for an hour so while i got a decent WO it was not the the chest routine that i had planned, Ill have time to get back there this morning for arms and then its home tonight on the red-eye

 

[edwitt]

Little Tip

If ur ever on the road and in need of a gym i found that a Day Pass at Golds is good for full 24 hours so if you go WO in the evening you can go again on the same pass next day as long as you are back in through the door within 24 hour time period guess where im off to this morning

 

[morry]

Little Tip

If ur ever on the road and in need of a gym i found that a Day Pass at Golds is good for full 24 hours so if you go WO in the evening you can go again on the same pass next day as long as you are back in through the door within 24 hour time period guess where im off to this morning

LOL. I've thought of doing this too. I've gotten a couple Gold's buddy passes.

Good tip!

 

[Wudog]

Golds - San Diego

Just finished awesome back WO 90 minutes non stop had all the good equipment and I got to play with the big boys and there were a few of them but I didn't embarrass myself with the weight

Think a few of them were half expecting me to walk up to machines and start stripping plates. Didn't really log anything just had fun, thought at one point I was going to have a heart attack but then remembered my heart isn't on the right side so forged ahead, glad I had my Versa Gripps

Now I've gotta hit Golds - Santa Monica the real meca where I will be a weak midget I've been before

I take it you like the versa grips? I was thinking about buying some.

 

[edwitt]

I take it you like the versa grips? I was thinking about buying some.

Yea, love them they take a few sessions to wear in but once they do they get better and better

 

[morry]

I take it you like the versa grips? I was thinking about buying some.

I second this whole heartedly.

I use them for DL and to superset wide and close grip pull ups. They are a freaking dream bro.

I just got mine a few weeks back and Eds right, you do have to break them in, but it is painless and they are incredibly easy to use and wear.

 

[Wudog]

I second this whole heartedly.

I use them for DL and to superset wide and close grip pull ups. They are a freaking dream bro.

I just got mine a few weeks back and Eds right, you do have to break them in, but it is painless and they are incredibly easy to use and wear.

I shattered my thumb way down by where it starts by your wrist.....while using the grips do they put a lot of on that area? I was wanting to use them for pull downs, dumbbell rows, shrugs...those types of things

 

[morry]

I shattered my thumb way down by where it starts by your wrist.....while using the grips do they put a lot of on that area? I was wanting to use them for pull downs, dumbbell rows, shrugs...those types of things

The pressure it puts on that area is distributed, but honestly it would put pressure there I'd think.

That sounds like an injury that would/could limit your heavy pulling and pushing with your hands and upper body.

If it is possible to lift with assistance like straps I would think that Versa Gripps would be the choice, but I have never used hooks either and they may be a better coice given your injury.

Sh1t that sux man and sounds like it hurt like a mofo.

 

[edwitt]

Home

and glad to get back into my normal routine

Time to destroy the Iron

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[thundergod]

Back's looking humungous, mate. Traps look like a couple slabs of beef. 98% lean.


:clap2:Bravo, me mucker. Bravo!!:clap2:

 

[sub001]

Traps look like a couple slabs of beef.


:clap2:Bravo, me mucker. Bravo!!:clap2:

I don't see any traps? are they behind the two school buses parked by his neck?

 

[morry]

I don't see any traps? are they behind the two school buses parked by his neck?

To the left, but yes, behind :lol:

 

[Wudog]

The pressure it puts on that area is distributed, but honestly it would put pressure there I'd think.

That sounds like an injury that would/could limit your heavy pulling and pushing with your hands and upper body.

If it is possible to lift with assistance like straps I would think that Versa Gripps would be the choice, but I have never used hooks either and they may be a better coice given your injury.

Sh1t that sux man and sounds like it hurt like a mofo.

Yea, my **** is jacked that's for sure. I love lifting heavy, but because of the injury I have to be creative. Use machines and other things a lot instead of free weights because of my hand......

 

[edwitt]

Got back at 6am yesterday no sleep

had every intention of going to gym for legs but work and an event just wouldnt allow for it

Got up 5a.m this morning and got angry with the forces of nature.... SMASHED BACK and have every intention of going back for legs later

Gonna be a Tour de Force of eating today Back and Legs same day

BACK

1 arm dead
225 x 8
315 x 5 gripps
405 x 2
495 x 2 conventional 2 hand grip
585 x 2

635 x 1 PR
645 Failed
675 with bands 6" F
655 x 1 with bands
Bands have 45lb assist at bottom all me at top
495 x 8 no bands

Lower back on fire

Pull ups + 45 pre exhaust
14,12,11

Lat pull down nice slow and light
295 x 10,11,11,15

Standing straight arm lat pull downs wide
Stack x 11,11,12

Farmer walks - 3 sets
shrug 10 times walk 30 seconds shrug 10 times return to base shrug to failure

Just realized that my tendon really was not tweaked in the slghtest with any of the pulling that is a good sign progress

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[SouthernCharm]

holy crap awesome back workout! lookin beastly! and the background is nice, looks like you got photoshopped into it lol

 

[edwitt]

holy crap awesome back workout! lookin beastly! and the background is nice, looks like you got photoshopped into it lol

Thanks,

Rincon, PR took my son to a surf camp down there a couple of weeks ago he did great unfortunately cant say the same for myself :yikes:

 

[morry]

holy crap awesome back workout! lookin beastly! and the background is nice, looks like you got photoshopped into it lol

we all photoshop, right????

Rocha says it every pic I post.....bastard. :lol:

 

[edwitt]

Got back to the gym for round II LEGS

Good solid 60 minutes already feel sore back on track and ready to demolish some more iron tomorrow

 

[mich29]

looking awesome man.

 

[edwitt]

Got back to the gym for round II LEGS

Good solid 60 minutes already feel sore back on track and ready to demolish some more iron tomorrow

Did some of these yesterday....

Kneeling Squats less a few plates

 

[kabuki]

nice pulling! and really glad all that back work didn't tweak the tendon!

Lets ret ready to ramp this up for the final few weeks!

 

[edwitt]

nice pulling! and really glad all that back work didn't tweak the tendon!

Lets ret ready to ramp this up for the final few weeks!

STRONG LIKE BULL

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[HereToStudy]

I don't know how anyone can do those kneeling squats. I would kill myself.

 

[MrKleen73]

Looking phenomenal Ed, very impressive... Closer and closer to that competition physique you want.

Those kneeling squats look like they would be a bitch on the knees.

 

[edwitt]

I don't know how anyone can do those kneeling squats. I would kill myself.

Looking phenomenal Ed, very impressive... Closer and closer to that competition physique you want.

Those kneeling squats look like they would be a bitch on the knees.

I went light with those it was towards the end of my leg WO and i had done back in the AM and I also had no spotter but even at 225lbs OUCH

 

[edwitt]

Seem to have hit a plateau on chest

CHEST

Tendon felt better not yet 100% right but no pain, however i did all
the same warm up sets as last week but only got 365 x 5 last week i
failed on 6 but an attempt of 6 wasnt even on the cards today, i had
to fight that 5th one up

Triceps felt strong.....

Doctor put me on some nasal spray for allergies Nasacort(steroid
based) Sides can be headaches which i did have no but headache was
gonna stop me, i was 110% wound up and ready to lift and i had a
strong back session yesterday.... Those damn kneeling squats got me
real sore, that was a nice change up

I reckon ive got 5-6 weeks before i wrap this cycle up

Chest

15mins stretching

Incline
365 rep max
135 x 12
225 x 8
275 x 5
315 x 5

365 x 5
315 x 11
225 x 32

Floor presses BB with chains - 2min breaks

255 x 5
245 x 5
245 x 6 forced last rep using my feet


Incline skull crushers BB
Take a 3min break
Drop-set 60 seconds
200 x 6 This was good
190 x 5
180 x 7
170 x 8
160 x 8
150 x 8
140 x 9

3 sets of light TUT cable incline flys supersetted with V bar pull down no rest
flys 50 x 17
vbar 200 x 8
Flys 50 x 19
Vbar 180 x 11
Flys 50 x 16
Vbar 160 x 11

Flat-bench ezbar skull crushers - 45 sec intervals
140 x 11
140 x 8 forgot to take 10 off
130 x 8
120 x 10

TOAST

Gotta break on through, yea putting this track on next time

 

[MrKleen73]

I bet chest was a little weaker because the back was tired from that beast of a back workout. Back has to be ready to go for a good strong bench.

 

[thundergod]

I bet chest was a little weaker because the back was tired from that beast of a back workout. Back has to be ready to go for a good strong bench.

Correct. In fact, one thing I learned a long time ago about benching was to flare my lats at the bottom of the move. This helps to drive heavy weights off the chest. The lats are contracted shoulder blade to shoulder blade at first, then you begin to flare them as you're driving the bar upwards.

That and keeping your glutes flexed, helped me to increase my bench in those learning years. :22:

 

[mich29]

beastly work out and wow at those squats

 

[Supa_Spence]

way to crush it again lol .

 

[morry]

I'm maxing out today.....fresh back, fresk tris.......fresh fresh freshly waiting to murder some weights.

 

[edwitt]

I bet chest was a little weaker because the back was tired from that beast of a back workout. Back has to be ready to go for a good strong bench.

Correct. In fact, one thing I learned a long time ago about benching was to flare my lats at the bottom of the move. This helps to drive heavy weights off the chest. The lats are contracted shoulder blade to shoulder blade at first, then you begin to flare them as you're driving the bar upwards.

That and keeping your glutes flexed, helped me to increase my bench in those learning years. :22:

SICK AS A DOG

Friday was the onset but now im hurting still hit abs on Saturday and Bis/Shoulders yesterday

That being said i can see the error of my ways as was very clearly pointed out to me by Chris (I got my knuckles rapped)

"You will NEVER hit your potential max on bench the day following max effort dead and back" OOPS

Lats and upper back are huge players in the bench so fatiguing them
out will reduce your weight.

"Deads themselves are one of the most demanding exercises on your
nervous system. Gear does not help your CNS recover. Deads fry the CNS
when you go all out. Always leave 1 rep in the tank and don't count on
heavy lifts in the days following. Maxing out on deads or deads for
reps can fry your CNS for weeks.

NO more heavy deads for remainder of month. Put back training so that
you have 2-3 days rest prior to benching.

Should have known better but the gear definitely gives you that false sense of security of recovery that you can keep on going at it 7 days a week but as Chris made abundantly clear gear is going to do anything for my CNS

OK now lets shake this could and get back on track drinking as much water as humanly possible and carbing up normally helps, I think ill take a days rest maybe light cardio and re-think my split.....

 

[morry]

SICK AS A DOG

Friday was the onset but now im hurting still hit abs on Saturday and Bis/Shoulders yesterday

That being said i can see the error of my ways as was very clearly pointed out to me by Chris (I got my knuckles rapped)

"You will NEVER hit your potential max on bench the day following max effort dead and back" OOPS

Lats and upper back are huge players in the bench so fatiguing them
out will reduce your weight.

"Deads themselves are one of the most demanding exercises on your
nervous system. Gear does not help your CNS recover. Deads fry the CNS
when you go all out. Always leave 1 rep in the tank and don't count on
heavy lifts in the days following. Maxing out on deads or deads for
reps can fry your CNS for weeks.

NO more heavy deads for remainder of month. Put back training so that
you have 2-3 days rest prior to benching.

Should have known better but the gear definitely gives you that false sense of security of recovery that you can keep on going at it 7 days a week but as Chris made abundantly clear gear is going to do anything for my CNS

OK now lets shake this could and get back on track drinking as much water as humanly possible and carbing up normally helps, I think ill take a days rest maybe light cardio and re-think my split.....

Interesting.......:thinking:

 

[kabuki]

I probably overstated the rest on the back training. But regardless you need at least 1 day rest in between.

However that would have done nothing for you this time as noted due the the CNS impact from doing Maximal Effort on Deadlift.

 

[schwellington]

SICK AS A DOG

Friday was the onset but now im hurting still hit abs on Saturday and Bis/Shoulders yesterday

That being said i can see the error of my ways as was very clearly pointed out to me by Chris (I got my knuckles rapped)

"You will NEVER hit your potential max on bench the day following max effort dead and back" OOPS

Lats and upper back are huge players in the bench so fatiguing them
out will reduce your weight.

"Deads themselves are one of the most demanding exercises on your
nervous system. Gear does not help your CNS recover. Deads fry the CNS
when you go all out. Always leave 1 rep in the tank and don't count on
heavy lifts in the days following. Maxing out on deads or deads for
reps can fry your CNS for weeks.

NO more heavy deads for remainder of month. Put back training so that
you have 2-3 days rest prior to benching.

Should have known better but the gear definitely gives you that false sense of security of recovery that you can keep on going at it 7 days a week but as Chris made abundantly clear gear is going to do anything for my CNS

OK now lets shake this could and get back on track drinking as much water as humanly possible and carbing up normally helps, I think ill take a days rest maybe light cardio and re-think my split.....

this be why i always either
a. do chest day before back
b. space out 2-3 days from back day to chest

i never knew though deads would fry the cns though notl ike that- i just went by how my body reacted now i see the logic behind it when ur buddy layed it out like that EDDY DO NOT TIRE CONTINUE TO STRIVE FOR GREATNESS OR I WILL RAP UR KNUCKLES

YUH!

 

[edwitt]

EDDY DO NOT TIRE CONTINUE TO STRIVE FOR GREATNESS OR I WILL RAP UR KNUCKLES

YUH!

LOL....

Dunno about strive for greatness this old man just wants a little YouTube video to show his grandkids before he waste away

 

[edwitt]

NEW SPLIT

Day 1 - cardio
Day 2 - Chest/ tris or shoulders
Day 3- Back
Day 4 - Bis/ tris or shoulders
Day 5 - Legs
Day 6 - Cardio/Abs
Day 7 - Chest
Day 8 - Back
REPEAT

Well should be chest today but i feel like death warmed up

 

[morry]

NEW SPLIT

Day 1 - cardio
Day 2 - Chest/ tris or shoulders
Day 3- Back
Day 4 - Bis/ tris or shoulders
Day 5 - Legs
Day 6 - Cardio/Abs
Day 7 - Chest
Day 8 - Back
REPEAT

Well should be chest today but i feel like death warmed up

Sick still?

 

[edwitt]

Sick still?

Yea bloody well sick

Gonna go back to the flat bench today and keep it nice and light get some good volume in and save myself for next session in 4 days... depending how my warm up sets feel i may try 365 for 11 but def will not be going heavier than 365

 

[MrKleen73]

Get better Brother!

 

[morry]

Yea bloody well sick

Gonna go back to the flat bench today and keep it nice and light get some good volume in and save myself for next session in 4 days... depending how my warm up sets feel i may try 365 for 11 but def will not be going heavier than 365

Rest up bro and I agree 365 isn't going to be worth it if it sets your tendon back some.

 

[edwitt]

CHEST

Was nice to get back to the flat bench and although ive been coughing a lot i just drank fluids the entire WO seemed to keep the cough at bay for the most part. Didnt over push anything and kept my reps a little bit slower than normal, overall i can safely say my departure to the incline was a success it didn't cost me anything in terms of stregnth in fact i basically got about the same numbers while being sick and with the benefit of my tendon being in much better shape and tris are stronger for sure

Flat-Bench
135 x 12
225 x 8
275 x 5
315 x 5

365 x 10
315 x 15
225 x 30

Incline
225 x 12
245 x 12
275 x 11

Cables from the bottom
3 sets TUT

Triceps

Incline skull crushers BB
Take a 3min break
Drop-set
200 x 4 missed by 2
190 x 5
180 x 7
170 x 8
160 x 8
150 x 8
140 x 9

V Bar cable drop set - 30 sec intervals
Stack -20lbs

Rope pull-downs
didnt log weight but nice slow drop set concentrating on the contraction

Pretty happy with that all things considered

 

[edwitt]

First time in over 2 years that i missed a planned day at the gym was sick but no excuses ill make up for it today but as its back ill be keeping away from the DL's for now and sub some bent over BB rows

Wish this cold would bugger off and the damn weather would cheer up!!!! Where is Spring deperately want to ramp up my cardio but alas just not gonna happen in the state i am right now

 

[morry]

First time in over 2 years that i missed a planned day at the gym was sick but no excuses ill make up for it today but as its back ill be keeping away from the DL's for now and sub some bent over BB rows

Wish this cold would bugger off and the damn weather would cheer up!!!! Where is Spring deperately want to ramp up my cardio but alas just not gonna happen in the state i am right now

I'm dying for the weather to change too.

I'm still running but there are night that even here it is pretty cool still. Warm weather and clear skies=run forver

 

[thundergod]

It's been an abnormally brutal winter for most.
Al Gore forgot to mention that this global warming thingy would be so fukkin' cold!! :rant2:

 

[MrKleen73]

It's been an abnormally brutal winter for most.
Al Gore forgot to mention that this global warming thingy would be so fukkin' cold!! :rant2:

LMAO!!! I was saying the same thing the other day.

 

[oufinny]

LMAO!!! I was saying the same thing the other day.

Try being out on Matagorda bay in a massive storm, I have never been so cold and wet in TX since I moved here... this weather is complete crap and Spring/Summer needs to show up ASAP!

 

[edwitt]

I'm dying for the weather to change too.

I'm still running but there are night that even here it is pretty cool still. Warm weather and clear skies=run forver

LMAO!!! I was saying the same thing the other day.

Try being out on Matagorda bay in a massive storm, I have never been so cold and wet in TX since I moved here... this weather is complete crap and Spring/Summer needs to show up ASAP!

It's been an abnormally brutal winter for most.
Al Gore forgot to mention that this global warming thingy would be so fukkin' cold!! :rant2:

and thats coming from the warrior Viking himself

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Right?

Enough of this sh!t,

Well i was so sick today that i took day off well worked/slept from home but i did frag myself to the gym at 7pm started off with bent over rows felt like i was gonna cough up a lung with those 365's

After about 20 minutes and half gallon of water started to get into it and coughing eased up.... Definitely a weakened state those 45lb weighted pull ups were killer and just didnt have as many reps in me...

Need to get well soon and want to finish the cycle with a bang and i desperately wanna step up the cardio in these last few weeks that is gonna be tough the way i feel right now but im committed to 630am spinning class in the AM see how that goes

:swordfight:

 

[bigzach1234]

It's been an abnormally brutal winter for most.
Al Gore forgot to mention that this global warming thingy would be so fukkin' cold!! :rant2:

?? damn i guess the 89 degrees yesterday was kind of cold for this winter... lol shows u how different the climates in the US are

 

[thundergod]

?? damn i guess the 89 degrees yesterday was kind of cold for this winter... lol shows u how different the climates in the US are

Even you guys in Arizona had some unusually cold weather this winter. But yeah, Spring is just around the corner now. Time for us all to get shredded. Tank-top, muscle-shirt, shirtless weather will soon be here!! :yup:

Gonna be in the 70's here this week. Time to fire up the grill and put some flame on those steaks. :yumyum: