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Inarius/Metroba/Orby Workout Log

thanks man...
I dont have a program or anything laid out right... just doing a 5 day split and hitting the weights pretty hard...
 
attah boi! :hump:
 
lookin' good bro.

last week was real hectic for me -- didn't have much free time at all, and i only managed to get to the gym 3 or 4 times...anyway -- it was chest and upper back tonight so i'll post that to get back into the swing of things

chest / upper back:
db bench press: 50x12, 55x10, 60x8, 65x6, 70x4
lat pulldowns: 85x10, 100x10, 120x10, 140x6
db incline bench: 35x12, 40x10, 45x8, 50x6, 55x6
close grip chins: bw x10, x5, x6, x5
cable flies: 20x10, 22.5x8, 25x6
cable crossovers: 30x12, 32.5x8, 35x8
cable rows: 100x15, 100x12, 120x7, 120x5
 
real nice #s bro!
 
Get some pics up Tyler
 
the gym is alright... Didnt get to eat barely 2k cals today... had a rough day of seminars... now im crashing to do it all again tomorrow... its been a rough nutrition week but I cant do anything about it... oh well... we win some we lose some...
 
hah yea i know how you feel buddy -- i'm so busy with work and school that i'm almost finding it hard to get to the gym for very long. i was only able to go for about an hour and a half tonight, which is too short for arms and shoulders day :/

oh well, here it is:

arms / forearms / shoulders
behind neck bb presses: Barx15, 60x10, 70x8, 80x8, 90x6
ez bar curls narrow grip: 40x15, 50x10, 60x8, 70x6, 80x4
ez bar skull crunchers: 50x15, 55x10, 60x6, 65x4
ez bar rev curls wide grip: 35x15, 45x10, 50x10, 55x5

db side raises: 15x8, 17.5x8, 20x8, 22.5x5.5
db 30 deg incl curls: 20x8, 22.5x8, 25x6, 27.5x5
rope pressdowns: 35x8, 47.5x8, 60x3 SS 52.5x3

felt pretty good while i was at the gym, i just wish i had more time to do more lifts. oh well.
 
i gotta say -- i'm really likin doin db presses in place of bb presses last few w/o's. I forgot to write up my w/o last night cause i was busy and really beat from the day, but i definitely felt / am feeling a bigger pump from dumbbells
 
gotta skip the day today... had a 3 hour kick ball game... I am toast... Ill be hitting back tomorrow (hit chest on monday) then shoulders on saturday with arms... then I wont be back in the gym again until tuesday.... for chest... my schedule is just a little hectic...
 
word bro. i've been layin off of leg day this week because of my knees, had to stop last week because they were giving out on squats. besides, there's nothing wrong with a 3 or 4 day split, just hit the gym hard when you go.
 
out of the gym until tuesday....
hit back on friday.... will hit chest again on tuesday....
as of friday I was still 210 dry....

Going to really work my tri's for a big bench...
so I will be hitting chest on Monday with tris
then on wednesday I will hit a few high rep sets of pushdowns and over head extensions after my back set....
then on friday will be my arm day....
to counter this and to target my weak lats and bi's I will be throwing in pull ups and chin ups 3 times a week in with my tri work.

Really looking for some power....
as soon as I can pick up some shoes to do cardio in I will be all over that....
 
I will be picking up some supps later next week and another new pair of knee sleeves.... looking into rehbands....
 
Damn bro training your arms 3x a week?!
 
You are the king of over training brosef :lol:...AIM bish
 
so i've been takin my leg days off for the past week or so because my knee's have been giving me some problems. i ordered some rehbands the other day, hopefully they'll get here soon. hittin the shoulders and arms tonight.
 
What's up with the knees?
 
tonights workout....

bench
bar x 10
95 x 10
135 x 10
185 x 5
205 x 4
205 x 3
205 x 3
205 x 3
205 x 2
185 x 5

Pull ups/Chin ups
30

DB flies
30 x 15
40 x 8 x 7 x5

Floor Press
135 x 15
185 x 4 x 3 x 2 x 3 x 2

Dips
x 5 x 5 x 4

Absolutely beat....
Stretches....
30 min walk home
 
Squat day

Box squat to 18 inch box
135 x 5
185 x 5
225 x 5
255 x 5
275 x 3
295 x 2
315 x 1 x 1 x 1

Stretching....
Post workout meal:
1 Guinness Draft
1/2 lb burger
at Finnigan's Wake
 
over the last few weeks had a few slip ups involving me going out with some friends for drinks....
Now I am getting back on track and cutting wayyy back... Training is priority numero uno right now....

I have been weighing in around 215 for the past few days... not sure of where I am now... Need to start adding cardio into my routine but I have no shoes to do it in... so next weekend I am going out to pick some up....
 
been too long friend :/
 
wow, i've been gone for a few weeks and this thread is still on the same page...

anyway, work and school have gone into overdrive the past few weeks, plus a few trips to home and the roommate's house for a surprise birthday party kinda meant that the gym had to be placed on the back burner for a little bit.

I came to realize that trying to go 6 days a week was too much given my schedule. So, during those weeks that i couldn't always make it to the gym i was readin up a lot of stuff about skinny b@stards (like me) and they're success stories about how they got 'big'.

Everyone should know that it always comes down to diet. For those of us who have metabolisms that break the sound barrier (believe me, not a desirable thing) I found that upping the protein intake by a whole metric f*ck ton has had some beneficial results. So, I'm going be focusing more on my diet over the next twelve weeks, and starting a different type of gym workout.
 
Ok so here was tonight's workout. Kind of a whole body type of deal, lot of supersets.

rep range: aiming for 15-25 reps
i adhered to a 1 minute break between supersets (i.e. do bench then immediately row, then a 1 minute break before bench again)

db bench press SS seated row:
40x20 SS 55 x 22
45x20 SS 70 x 17
50x15 SS 85 x 15

deadlifts SS leg press calf raises
135 x 16 SS 210 x 10
155 x 15 SS --- x --- (my heartrate was through the roof and i felt like i was gonna see my dinner so i didn't do the last two sets of calf raises in hopes that i could leave the gym without :sick:
175 x 6 <-- totally ran out of steam here. it's been about a month since i deadlifted, plus the fact that i am not used to the desired rep range. next time i'll have a better gauge on what weight i can do

db curls SS db tricep extension
20 x 15 SS 40 x 15
20 x 15 SS 40 x 15
20 x 15 SS 40 x 15

ab crunches
x25, x15, x10 <- wow, this last set really killed me. the 1 minute of rest really killed me.
 
on another note, i got those rehbands a few weeks ago and man do they go a long way to makin my knees feel better. been wearing usually 4 hours at a time, and i still haven't test driven them while squating yet, but they are definitely helping my knees feel a good bit better. i was able to get the v1's from j@ckal's gym, they may still have a few in stock. people claim that these are a little better since they cover more of the leg and so offer a little better stability
 
metroba said:
What's up with the knees?
Click to expand...

well, a few weeks before i took a break from leg workouts (so about a month or so ago from now) i was doing squats with a weight that i know i can handle and my knees started to really buckle and even gave out while i was squatting. since then it's felt a little weak even just walking about. i got the rehbands for two reasons (1) the knee sleeves that i had before are now considered to be in the the "equipped" category for powerlifters and (2) so my knees can have a little relief while they recover
 
Finally did free squats today...
295 was definitely my max for 3 reps right now....
without a belt or knee sleeves...
Using controlled motion through the whole lift slow down pause slow up... It really kills me that I am not moving the same amount of weight I was... but... I am not putting the pressure on my knees that I was and they are feeling 100% better than they did in april
 
training notes
bench
185x10 (pr)
then 205 x 5 (matched pr)

Been doing several sets of pull ups over the weeks... normally 2 days a week for 6 sets....

going to try to add in some dl variation tomorrow...
 
Good numbers on bench man. I've definitely fallen off the strength wagon doing total body crap. Today is legs and I'll prolly hit chest tomorrow.
 
SilentBob187 said:
Good numbers on bench man. I've definitely fallen off the strength wagon doing total body crap. Today is legs and I'll prolly hit chest tomorrow.
Click to expand...

who would have known that stopping squatting 2x times a week for 16+ sets would show a decrease in my squat strength :)
 
Inarius said:
who would have known that stopping squatting 2x times a week for 16+ sets would show a decrease in my squat strength :)
Click to expand...

I know, right?
 
You are a mad man Tyler! Nice #s bro! I'll never know how you can attempt those low rep squats back to back..you are a crazy person! :eek:
 
had a really awesome workout tonight, i was completely exhausted when i got home and crumpled on the floor

3 minute job to the gym

all exercises done with a 3 second lowering, with a 1 minute rest in between each superset

db bench SS seated cable row
40 x 20 | 70 x 20
45 x 15 | 85 x 15
50 x 13 | 100 x 12

deadlift SS leg slide calf raises (it was the hammer strength machine, to give a bearing on the #s)
135 x 20 | 280 x 15
155 x 15 | 330 x 15
175 x 13 | 370 x 13

db curls SS db tricep ext
20 x 15 | 40 x 15
17.5 x 15 | 40 x 15
15 x 15 | 40 x 15

ab crunches
x22, x15, x 10

3 minute cool down job from gym to house

workout time: 50 minutes

i felt a lot better about everything today. last time, i couldn't do any calf raises and didn't do a whole lot on DL. i tweaked the weights a little tonight, and will do some more adjusting for next time.
 
Bros seriously...you guys need to check out DC...that sh1t is amazing!! I kid you not, you will grow like a weed doing it!
 
haha i'll give it a looksee.

on another note, i have somehow injured my knee...again. it gets very stiff very quickly and is really tender sometimes. i say sometimes because it feels fine and then i'll step funny or land weird and it'll give under my weight. i dont think it's connected to my knee problems from a few weeks ago, but it's definitely kept me out of the gym yesterday and today. i'm planning on going tomorrow to at least hit up chest back and arms if its still giving me problems.

what's the full name for dc, met?
 
Dogcrapp training

Here are some links:
Invalid Link Removed

Id rest up and figure out what is going on with your knee before jumping into anything hardcore tho
 
sumo box squats son....
my knee problems have stopped 100%

hit legs today...
chest yesterday...
back tomorrow...
started doing some cardio...

I now weigh the most I have ever have before... right around 218-219 lbs...

I always said that when I hit 220 I would start my cut... but Im not sure what I want right now....
 
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