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Motiv8erjr's log... it makes Glen and Beelze look short!

June 27, 2006-

A)Squats:
135x8
225x6
315x5
365x3 PR:D (Beeze I like progressive overloading :D)


A)Seated Calf Raises:
45x10
90x8
125x6
160x10 PR:D

B)SLDL off 5 inch platform
barx20
135x10
205x8
225x5PR :D

B)Donkey Arnold Style Calf Raises
BW+45x12
BW+90x12
BW+90+Motiv8erx12 = Funny video/somewhere around 500 lbs somewhere... :DPR

C)Decline weighted Crunch:
3 sets of 12 with a 70 lbs DB PR:D

C) Dragon raises off a bench.. heels to the floor toes to the ceiling:
3 sets of 12 with a 3 sec hold at the extention point.. my obliques burnt

30 minutes on gauntlet... first 20 pages of Legal Muscle down
 
I feel like an f-in marathoner on thursdays... uck


**I slept funny on my shoulders lastnight, so I had ache shoulders and triceps from lack of blood flow.. Did some extra warm ups...
June 29, 2006

A)DB Flat Press:
*40'sx15
*45'sx12
80'sx10
100'sx8 PR:D
100'sx8... :( spot on the last rep, but it was more to keep the weight from falling on my head at total failure, not to get it up.

A) Corner T-Bar Rows (I used 25 lbs plates today, so I could get a better contraction)
150x12
200x10
225x7.. this was a lot harder with a fuller contraction and the weight was on a longer axis...:DPR in my book (thats 9 twenty five lbs plates... for your info the bar dont hold more than that :))



B)Incline BB Press:
135x12
185x10
225x6

B)Lat Pull Down
100x15
150x12
180x10

C)DB lateral raises
25x10
30x10
40x10 PR:D

C)DB seated Shoulder shrugs
100x10
100x10
100x10 ^all done with a 5 sec contraction or two deep breaths while holding weight (I talked to my boss we is getttin bigger DB :D)

D)French Press/Skull crushers
85x12 for two sets
125x6 no elbow pain :DPR

D) DB Curls
35'sx20
50'sx20...rest pause on 14 PR:D I had such a pump after doing this that I had to quit. I have never done that with anything other than 40's :) so I have made it past a BIG sticking point for my arm strength! PLUS I was also doing each rep with a 3 sec slow rep, no body english... I am pumped!

30 mins on stairstomper piece of crap machine at level 10 PR:P
 
June 30, 2006

A)Deadlifts
(2) 135x5
225x5
315x2 upset
365x3

B)Leg Press
370x12
730x12
1,000x15 (wraps)

B)Leg Press Calf
730x12
1,000x12
1,000x12

C)Leg ext
80x12
120x12
140x12

C)Lying decline leg curls:
60x12
70x12
80x12

C)Standing calf press
135x12
135x12
135x12
I couldn't fit my big feet on a 45 lbs plate to comfortably. If anyone has suggestions on something else I could use, I could maybe use more weight.

30 mins cardio
 
July 3, 2006

A)Flat Bench Press:
135x10
185x6
255x3

A)Bent Over Rows:
135x10
225x6
300x5 25 lbs PR

B)Shoulder Press BB:
95x10
135x6
205x5 with a spot from Motiv8er on the 5th

B) BB shoulder Shrugs:
135x10
225x6
430x5

C)CG Bench Press:
135x10
185x6
205x5

C)BB curl
85x8
105x6
125x5 forearm was getting to me.

cardio: cleaning attic for parents with Motiv8er in 100+ heat
 
July 6, 2006

A)DB bench; 10x80's/8x100's/6x100's

A)T-Bar Corner Rows: 10x150/10x175/9x200

B)Incline BB Press: 10x135/10x185/8x195

B)Lat Pull Down: 10x100/10x120/10x140

C)DB lateral raises: 12x25/10x35/10x40 drop set 6x25

C)DB seated shoulder shrugs: 2 sets of 10 with the hundreds, third set had a RP on 10 then did another ten...

D)Ez bar skull crushers:10x75/ 10x95/ 8x115

D)DB curls: 35x16/45x14/ 55x12

30 minutes of cardio

I lowered all weight on all exercises today, cuz I didn't feel good, and practiced feeling the contraction
 
Monday July 10th-

A)Flat Bench Press:
185x6
225x6
245x6

A)Bent Over Rows
225x6
275x6
295x6 with slow positive no english

B)Seated military shoulder press:
135x6
185x6
195x4

B)Barbell shrugs:
225x6
315x6
425x6 (straps)

C)CG bench press:
135x8
185x6
225x5

C)Barbell curls:
85x6
125x6
145x6 :D

Felt good today. I slept in because I dont think I have been sleeping to well and worked out in the afternoon which made a difference...
 
Ok, knee still felt a little iffy, plus I lent Motiv8er my car to move out of his house, and forgot my inzer belt was in my car. SO I had to squat with one of the gym belts... felt like I was wearing a skirt after my belt....:(

A)Squats:
(2) 135x12
225x6
(2) 315x6 thats about as much as my knee could take this morning

A) Seated calf raises:
90x12
135x6
180x6

B)SLDL
135x10
185x6
225x8 I am still getting used to this lift, I might have to take a vid of it and make sure my form is good...

B)Donkey Calf raises Arnold style:
45x8
90x8
90+MMA fighter= 270x20.... I hate being tall...

C)Decline set-ups
70x12
70x12
100x12

C) Roman Chair knee raises:
3 sets of 12


skipped cardio cuz I felt like I was gonna puke after the last set of declines and I dont want to push the knee.
 
Thursday July 13, 2006

Alright, not to bust Derek's chops, but I dont think he has ever trained anyone with a 7+ foot wing span. SO I switched somethings up today, cuz of how I was feeling and based on mirror judgements.

A)Flat DB Press:
80x10
100x9 1 rep PR
100x7

A)Chest Pad wide grip/V-grip T bar rows... I have no idea what the machine is called, and I used to stay away from it, cuz I could never get a good contraction on it, but today I thought I would throw it in there and it kicked my ass....
45x10
70x10
80x10
80x10
Alright, so the bench means I am not using anything but my lats and rear delts on this thing, it burnt like fVck so I think I will use it for a couple of weeks.

B)DB lateral's
25x12
30x12
30x12 SS 25x6

B) DB shrugs
100x12
100x12
100x25
BATS BABBBBBY!... time for duct tape....

Alright so Derek had me doing incline BB press.... OK... this exercises kills my joints so I said F it. I talked to some of the big boys in my gym lastnight at work, so I threw this into the mix. Its different and I dont know what to call it.

C)Machine press single arm cross chest press(it focuses RIGHt in the cent of the chest)
50x12
60x12
80x12

C)Chins
BWX10
Lat pull downs:
100x12
120x12
140x12

Alright, I'll let you in on my personal problem. Derek wants me to do a lot of barbell work, with my arms compound lefts for small muscles dont make sense. So for CG bench press I am turning that into French Presses with a narrow stance and instead of the French press today I did single DB over head two hand extensions with a wide stance. Being my medial triceps have shrunk A LOT in the last 5 weeks and so had my strength.

D)Tri
80x10
100x10
100x10 this is sad before the summer I was doing 15-20 with the hundred

D)DB curls
35x10 thats ten each arm
55x4
40x10
30x15

25 minutes on the stair stepper at level 12. I got off and my boss asked me why I had jumped in the pool fully clothed....
 
I don't get how you could lose that much strength by switching to close grips, everyone I know swears by them.

Guess everyone has to do what works for them though, I could see the problem with the BB presses getting out of hand with you though since you're that tall, incline barbells kill my shoulder joints, only thing that doesn't are hammer strength presses.
 
Also, you do french presses standing? I thought people usually did those on a flat bench.
 
Na, when I say stance I am lying on my back on a flat bench. But I am refering to Elbow stance. Close or wide, close works a different head and wide works the medial head. I use to have a much bigger medial head... I am vain I like to see it when I flex my tris.... its a lot smaller... when I do the DB extensions thought I sit with my back straight... and do them over the head...
 
oh ok, I always did them the same for some reason, good tri's are one of the few things I have naturally so I never have to worry about them, bi's are a different story though, can't seem to make them grow no matter what I do.
 
ktw said:
oh ok, I always did them the same for some reason, good tri's are one of the few things I have naturally so I never have to worry about them, bi's are a different story though, can't seem to make them grow no matter what I do.
Click to expand...


same here. I just feel like I have lost about 1/4 of my arm size... bis take time for those of us with long arms broham just gotta keep at em :D
 
Do you ever get shoulder pain from doing military presses? I do and I feel it's from the long arm syndrome as well.
 
ktw said:
Do you ever get shoulder pain from doing military presses? I do and I feel it's from the long arm syndrome as well.
Click to expand...


I only get pain from militaries if I let my elbows go to far below my shoulders, I point my chin towards the ceiling and bring the bar to it.
 
Yah I always touch the chest, I have a friend who is an o lifter and gives me **** if he sees me not going down all the way because he claims those don't count. Oh Yah, he's 5 foot 9 so I don't think he understands.
 
Friday July 14, 2006

A)Deadlifts
135x10 sumo style... just experimenting
135x10 conventional
225x6
315x5
315x10... Beeze if I want to progressively over load my Deadlifts, what would you say my next weight goal should be?

B)Leg press:
370x12
730x6
1090x10 wrapped my knees for this one

C)Calf Press on leg press machine
560x15
1,000x20
1,000x8... I wanted more but my good knee started to buckle weird, so I just quit it there and said screw it.



Beeze--- who do you think I stole it from :D
 
deads - 335 x max. if you get 10 again, go up another 20lbs next go round. once you drop below 8 reps, 10lbs increases. JMO.

this program looks much better :D
 
On the height thing, you should try sumo with heavier weight, I never tried it until my last deadlifting round and if you have a strong posterior and strong hips it makes the lift a lot shorter and sweeter.
 
ktw said:
On the height thing, you should try sumo with heavier weight, I never tried it until my last deadlifting round and if you have a strong posterior and strong hips it makes the lift a lot shorter and sweeter.
Click to expand...


Yeah, I realized that today playing with it, just practicing. I would have to work up the weight, cuz all my height is in my legs, so I felt it a lot in my groin... not bad, just felt it. Would have to get used to the lift :D but it made the movement a lot shorter.

Does anyone know if it still works the same muscle groups?


Also.... on a different note.

I have one trap thats bigger than the other. Is that ODD?
 
I think it places more stress on the abductors/adductors, which is precisely why you feel it in your crotch? How wide do you squat? I noticed wide squatting helped a lot with that pain and so did doing light abductor work after my main sets. I still feel it in my lower back, traps, rhomboids, friggin everywhere, just a little more in my legs than conventional, but that also makes it easier for my lower back to recover so I can squat again later in the week.
 
July 17th,

DB press:
(2) 45'sx12
75'sx6
100'sx10 1rep PR

seated military press:
95x12
135x6
185x8 with a RP at 6... I should have cut the 135 down to 3-4 reps still 2 rep PR

DB lateral raises with a three sec hold at top:
10'sx12
15'sx15
15'sx21 4 rep PR that **** hurt....

Tricep push down on one of those new machines... it isn't a cable but a track like band.... makes it hard as hell...

40x12
50x22 thought I was done.
80x9 20 lbs and 2 rep PR

20 minutes of walking up hill...
 
ktw said:
I think it places more stress on the abductors/adductors, which is precisely why you feel it in your crotch? How wide do you squat? I noticed wide squatting helped a lot with that pain and so did doing light abductor work after my main sets. I still feel it in my lower back, traps, rhomboids, friggin everywhere, just a little more in my legs than conventional, but that also makes it easier for my lower back to recover so I can squat again later in the week.
Click to expand...


Yes. And I squat shoulder width, not too wide but not really narrow either. Yeah, my back is my strongest point, sept it isn't the best looking thing :(... I dont know but if I dieted down to sub 6% bodyfat I think I would still have a 33in waist.... just cuz I got big hip bones.... like my momma always says... son you got your momma's hips... :(
 
Shoulder width is not wide at all, I'm talking as wide as sumo stance (feet under the rings) or wider. My feet usually touch the edges of the power rack. You're more into bodybuilding so you might not want to do the movements like that so I dunno, but squatting wide turned out to be alot more powerful for me.
 
Back to BATS July 25, 2006...

Took last week off with the girlfriend visiting from MN. Was a blast, went to the mountains and drove the Blue Ridge Mountains....

Ok

Reverse Grip Pull Downs(hands just outside of shoulder width) :
60x20
100x6
150x3
200x12 with a RP at 8

Wide Grip Bent over BB rows:
135x10
225x4
245x11 with a RP at 8 the last couple of weeks I had been doing a narrower grip this was with Pinky fingers on rings


Rope Hammer Curls:
30x20
70x10
150x1
160+screw driver= 9 hadn't done these in a year... felt good.

BB shrugs:
135x12
225x3
315x1
430x8 RP at 6
dropset
135x20 with behind the back shrugs


20 minutes of Gauntlet

decline sit ups:
BWx20
100x 30 10 Rep PR
 
ktw said:
Shoulder width is not wide at all, I'm talking as wide as sumo stance (feet under the rings) or wider. My feet usually touch the edges of the power rack. You're more into bodybuilding so you might not want to do the movements like that so I dunno, but squatting wide turned out to be alot more powerful for me.
Click to expand...


yup

and going wide pulls on my knee injury weird. I stay just outside of shoulder width when I go wide :) and I mean my heals at the outside of shoulder width not my toes. I wear a size 15 so...
 
July 27, 2006- Quads/Hams/Calves

Front Smith squats:
135x8
225x3
250x6 RP at 1 to reset the bar.... I have never done these, took me a while to get the feel for them


RDL's
135x10
225x3
315x1
330x9 had to use straps, the left forearm that is held together by plates felt weird, so used better judgement and didn't push it tooooo hard

Seated Calf raises
3 sets of 20 with 90 lbs. I didn't keep track of the time spent at the top or bottem, just held each postion till it burned then slowly moved it.

20 minutes of incline walking at 13 percent
 
Chest/ shouldes/ tris/abs

Decline BB bench
135x8
185x3
205x1
205x17 with a RP at 10 and a spot but no touch on 16 and 17
I wasn't sure what kind of weight I was going to be able to do on these. I hurt my shoulder on them 2 years ago, and was being considerate with the weight.
30 sec stretch with no RP


I have never had a pump in my arms that kept me from working out, but after my last set of declines my medial tricep was on FIRE! The rest of my workout sucked, because the pump was so intense. I think it was caused by a lack of sleep due to family matters, and my alarm not waking me up so I missed one of my first two meals before work.

Seated Military Press:
95x8
135x1
185x7 this hurt my tri's have never felt like this before
45 sec stretch


CG press
135x10
185x6.... my max on this has been 225x6, but my arms were shaking so hard that i had to stop, my spotter had me rack it on seven and I couldn't count that rep... wned:

abs
2 sets of dragon raises
12xbw
20xbw+ spotter pressing against my feet from top position down.


skipped cardio, because it would have been bad, I no energy/food left in me.
 
July 31, 2006- back/bis/traps

BTN Pull Down
80x10
100x6
150x1
180x14 with a RP at 10 and 13

GM's
barx12
135x10
225x3
235x11

Traps
bb shrugs
135x10
225x6
315x1
405x11


Biceps with an armblaster:
barx10
70x6
110x14 with a spot on the last two
 
August 1, 2006- Quads/Hams/Calves/Abs

Squats:
135x10
225x6
315x1
335x6 wraps and belted
60 sec stretch

Lying Ham curl:
70x15
120x5
150x14
90 sec stretch

Donkey Calf raise
90x20
90+210 lbs partner= 300x20 dropsetted to
90x20

Seated ab twist for 5 minutes with a 25 lbs steel bar

decline sit ups:
12xBW
12x110
18x110
motiv8erjr is online now Add to motiv8erjr's Reputation Edit/Delete Message
 
Saturday- Back/Bis/ Traps

Rack chins:
bwx10
bw+25x 10
bw+25x19

Bent over rows:
135x10
225x5
235x13

Spider/preacher db curls:

25x10
30x10
35x6

Behind the back shrugs:
135x10
225x5
275x18
 
Monday August 15-

Chest/shoulders/tris

Db bench
40x10 (2)
75x6
100x10

DB shoulder press:
30x10
50x4
70x17

Dips:
bwx10
bw+35x14
 
Tuesday,

Back:

Reverse pull downs:
80x10
120x5
180x1
180x16 with a RP at 10


Rack Pulls(mid knee) :
135x10
225x5
315x2
335x11


Hammer cable bicep curls:

40x10
80x5
100x3
120x1
140x13


Traps:
DB shrugs
100x12
100x35 with straps

20 min cardio
 
Hey lil Bro,

I haven't seen you post much lately, have you been taking a little break from lifting? Are your body parts feeling alright? I didn't see any PRs in your training and wondered if you were trying to do heavy or not. Anyhew, I am feeling better, I am on antbiotics and am quickly becoming accustomed to my new country and training routine. The food here is cheap, and the supps really expensive so its great living across from a huge supremarket. I have a private room there. :)

Happy Training,
M- :)
 
motiv8er said:
Hey lil Bro,

I haven't seen you post much lately, have you been taking a little break from lifting? Are your body parts feeling alright? I didn't see any PRs in your training and wondered if you were trying to do heavy or not. Anyhew, I am feeling better, I am on antbiotics and am quickly becoming accustomed to my new country and training routine. The food here is cheap, and the supps really expensive so its great living across from a huge supremarket. I have a private room there. :)

Happy Training,
M- :)
Click to expand...

Yeah I took a week, and worked almost every day a 14 hour shift at GNC. I am doing fine bro ham. Sorry about not being there for the supps. I just dont have any money either... and I dont want mom and dad to see that too much. Sorry I cant help much more. if you want to order the sups to the house I will have them sent to you. I can manage that. Just hurry up and get them here, or else I cant be of much use!!!

Big M~
 
Friday, I had to work thursday, will make up for it on Saturday.

Quads
Front squats:
135x10 (2)
185x4 (2)
195x3
205x3
215x3
225x3
I had to do them in three rep sets, cuz I had not smith machine that i normally do them on, and my right delt kept given out so I had to do them quick with a narrower stance than I would have liked. These were all dont with no belt and ass to the grass


RDL's
135x10
225x6
315x9
my right knee was stiff and my grip suffered for making up for the lack of a bend in my knees.... my bad.

Seated calf raises:
I loaded this up with 90 lbs. and did two sets of 10 where I held the weight up till I cramped on each rep. maybe lasting 20-40 seconds a rep. It felt good.
 
lright, work ****ed up the end of last week. Got back on today

Chest/shoulders/tris

Decline BB press:
135x10
185x6
225x13 with a RP on 9 where I had to get off the bench and take some deep breaths cuz all the blood was in my head still a PR
90 sec stretch with the 45's
(Beeze if I am doing decline should I stretch on the decline bench or the flat?)


Seated Military shoulder press:
95x10
135x6
185x9 PR with an RP at 6


CGBP:
135x10
185x6
my tris never feel like they worked with close grip does anyone know what a 7 + wing span would do with Close grip, cuz I never EVER feel it work my tris
so I went and did cable press downs with one big set

200x13 and quit

30 minutes cardio... cuz its such a BEAUTIFUL day I am rollerblading with my DOG
Add to motiv8erjr's Reputation Edit/Delete Message
 
Alright

August 22nd
Back bis and traps

Back width:
BTN pull downs:
60x10
100x6
140x6
190x13

Back thick:
GM's
135x10
205x6
225x1
255x13

Bis: Bb bi curl

barx10
65x6
135x4 dropset
85x8


Traps:
Front bb shrugs:
135x10
225x6
315x3
405x1
435x10 with a RP on 6 used straps

30 minutes cardio
 
Powerhouse 48 said:
Beelz has taught you well MTV8r...log looks very solid, how are the gains coming??
Click to expand...


Purdy good. The strength is what is going up the most. At my age I can hardly eat enough. I EAT like a horse. I am shooting for as much as I can :) but so far my body weight seems to be staying around 240. Which I am not balking at. I am gonna take this next pay check and go to the grocery. I am gonna wake up at 5 and eat my first meal then go back to bed. That way I can get three meals in before the workout :) It sucks being a tall mofo... you short shrimp!
 
Quads/hams/calves

left knee didn't feel right this morning after a day cleaning leaves off a roof yesterday. Cant complain to much...


Squats:
135x8
225x5
315x1
320x6

these were all ATG with no wrapsssss


Lying hamcurls on the hard machine...: I dont know what the difference is but on the other one I can do 150+ on this one I am happy to get above 80 maybe its the pulley systems???

20x10
60x6
90x8

Standing Calf press
160x10
260x10
360x10
400x15 till cramping
 
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