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Pumping and Toning - The borobulker story...

I keep trying to feel comfortable with the JM press but it just feels weird. It seems like a combination of an extension/press movement and my elbows don't seem to like it. I might try it with an EZ bar next time.
 
Here is my 'day 2' training lay-out...

Tuesday – Max Effort, Lower Body​
Max Effort Movement: 3-5 sets @ over 85%, 3-1 reps (Work to max, perform exercise two weeks in a row. All exercises can/should be enhanced with bands.)
---Deadlift, Good morning, Squat variations
Hamstring Movement: 4 sets, 5-7 reps (machine or band) Single leg at a time.
Low Back Movement: 3 sets, 5-7 reps (Stiff Legs, Pull Throughs, Hyperextensions)
Upper Back Movement: 3 sets, 5-7 reps. (Rows, DB or BB)
Bicep Movement: 3 sets, 10-15 Reps (Hammer curls, one minute between sets)
Standing Ab work
Click to expand...

Felt great today... Felt strong. This new bar is crazy rigid and makes the weight feel MUCH heavier, but this is very positive for me!

Sun. 3/28/10 – Max Effort, Lower Body​
Max Effort Movement: Free Squat, Mid stance, Super-Mini Band assisted - Worked up to 405x5, 415x1, 425x1 (Belt, EFS Light Knee Sleeves)
Hamstring Movement: 4 sets, 15 reps seated average band curls
Low Back Movement: 3 sets, 10 reps DB swings
Upper Back Movement: 3 sets, 8-10 reps, Heavy lat pulldowns to chin
Tire wood-choppers: 4 sets of 10
 
borobulker said:
Here is my 'day 2' training lay-out...



Felt great today... Felt strong. This new bar is crazy rigid and makes the weight feel MUCH heavier, but this is very positive for me!

Sun. 3/28/10 – Max Effort, Lower Body​
Max Effort Movement: Free Squat, Mid stance, Super-Mini Band assisted - Worked up to 405x5, 415x1, 425x1 (Belt, EFS Light Knee Sleeves)
Hamstring Movement: 4 sets, 15 reps seated average band curls
Low Back Movement: 3 sets, 10 reps DB swings
Upper Back Movement: 3 sets, 8-10 reps, Heavy lat pulldowns to chin
Tire wood-choppers: 4 sets of 10
Click to expand...


I think that a rigid bar is good! The bars that we have here bend under anything over 365 and causes some crazy whipping which is definitely taxing and no fun... especially when walking out a squat.
 
AZMIDLYF said:
I keep trying to feel comfortable with the JM press but it just feels weird. It seems like a combination of an extension/press movement and my elbows don't seem to like it. I might try it with an EZ bar next time.
Click to expand...

you could try them on the Smith machine; I do them that way and concentrate on the explosiveness of the movement.
 
Inarius said:
I think that a rigid bar is good! The bars that we have here bend under anything over 365 and causes some crazy whipping which is definitely taxing and no fun... especially when walking out a squat.
Click to expand...

435 and there was just a small fraction of an arch to the bar in the middle. I am so excited to learn this bar and work with it.
 
rxp1997 said:
you could try them on the Smith machine; I do them that way and concentrate on the explosiveness of the movement.
Click to expand...

Yeah, as an ex-Westsider taught me... The rollback at the end that people talk about is very much a secondary concern...
 
borobulker said:
435 and there was just a small fraction of an arch to the bar in the middle. I am so excited to learn this bar and work with it.
Click to expand...

with 405 on the bars here, they whip like crazy... In my videos I use a Q-bar so it doesn't show but the regular bars are terrible for heavy weights. The gym definitely skimped on the quality of the barbells.
 
rxp1997 said:
you could try them on the Smith machine; I do them that way and concentrate on the explosiveness of the movement.
Click to expand...

borobulker said:
Yeah, as an ex-Westsider taught me... The rollback at the end that people talk about is very much a secondary concern...
Click to expand...

Thanks guys. I also workout at home and the Smith was not in the budget. I am just going to keep playing with it until I find the groove.
 
Inarius said:
with 405 on the bars here, they whip like crazy... In my videos I use a Q-bar so it doesn't show but the regular bars are terrible for heavy weights. The gym definitely skimped on the quality of the barbells.
Click to expand...

Always... Idiots would find a way to ruin the power bars any way... I got this Jesup for only $165. shipped man...
 
Fasted cardio/training this morning... Felt really good...

Mon. 3/29/10 – Extra Workout​
Warm-up: Upright bike x 5 minutes, moderate pace

Tabata Circuit A - 4 sets
DB Curls: + Fat Gripz
Crunches: On a bench
Wrist Curls: Bar, over and under hand grip 2/2
Standing Abs: Green Band

Tabata Circuit B - 4 sets
Inclined Upright Bike: FAST!
Bodyweight squats: Close/Mid stance
Inclined Upright Bike: FAST!
Jumping Jacks: As fast as possible

I was soaked after these two circuits... Not to mention, I have the heater blowing right on me the entire time... :)
 
I have watched them thanks! I just need to keep working on it. I like the cardio session.
 
Here is the sample layout for my M.E. Upper days...

Thursday – Max Effort, Upper Body (72 hours after Dynamic Effort Upper Body)​
Max Effort Movement: 3-5 sets @ over 85%, 3-1 reps (Work to max, perform exercise two weeks in a row. All exercises can/should be enhanced with bands.)
---Board Presses, Floor Presses, Decline/Incline, Reverse Band Presses, Close Grip
Press Assistance Work: Pin lockouts, Low end partial press, Reverse grip bench, etc. 3 sets, 5-7 reps.
Tricep Movement: Pick two exercises. 3 sets, 3-7 reps. (2 minutes between sets)
Shoulder Movement: 3 sets, 5-7 reps (Vertical press move)
High Upper Back Movement: 3 sets, 10-12 reps (Facepulls, reverse bench rows, etc.)
Laying Abs or leg raises
Click to expand...

Great day today... Training a little earlier than normal so I could be done and spot the later crew that comes in.

The new bar is CRAZY heavy as it gives no flex. I did hold back a tad, and just trained at my %'s. I need to be smarter with this cycle than those in the past.

Tues. 3/30/10 – Max Effort, Upper Body​
Max Effort Movement: 3 Board Press - 320x3, 325x3, 330x3, 335x3, 335x7
Max Effort Movement: DB Floor Press - 65s x20 x2[/U]
Tricep Movement: Bar Pressdowns and Tate Presses, 3 sets each 10-15 reps
Shoulder Movement: Seated DB Press - 45s x20x3
High Upper Back Movement: DB Row - 130s x8x2
Laying Abs or leg raises: Leg raises, Kneeling Ab Wheel - 3 sets each
 
Fasted cardio/training this morning... Felt good to get out... Pumped for DE lower tonight!

Pre-Cardio
3 Recreate
1 AP
2 SuperCissus Rx
2 Pink Magic
4 scoops Core ABC

Wed. 3/31/10 – Extra Workout​
Warm-up: Upright bike x 5 minutes, moderate pace

Hybrid cross-trainer deal - 30 minutes

Treadmill - 6 minutes - 20 on, 10 off. 12 incline, 3.9 mph
 
Protocol...


Saturday – Dynamic Effort, Lower Body (72 hours after Max Effort Lower Body)​
Box Squats: 8-10 sets, 2 reps. Use 50-60% of 1RM. 45 seconds between sets. Box at parallel.
---Optional Speed Deadlifts – 50%, No more than 5 sets, 2 reps. One minute between sets.
Lactic Acid Training: High Rep for time or reps. (Quad work, light weight) one minute between sets
Hamstring Movement: 4 sets, 5-7 reps (machine or band) Single leg at a time. one minute between sets
Lower Back Movement: Same movement as Tuesday but lighter, more reps. one minute between sets
Shrugs: 3 sets, 10-15 reps. As heavy as possible. one minute between sets
Bicep Movement: 3 sets, 10-15 Reps - one minute between sets
Standing Ab work
Click to expand...

Felt good today, the cardio this morning may have had a little effect on my speed tonight. I was a little slow, but this is week one, and that is to be expected.




Wed. 3/31/10 – Dynamic Effort, Lower Body​
Box Squats: High Box, 8 sets, 2 reps. 225lbs

Hamstring Movement: Seated Band Ham Curls, Light + Avg. Bands, x10x4

Lower Back Movement: Chain suspended Good Mornings. Low. 135lbs, 5x10

Shrugs: DB Shrugs, 65lb DB w/ Fat Gripz 4x25

Tabata Circuit: 20/10. 4 mins
- Bike, FAST
- Band Bicep Curls, FAST
- Spud Strap standing abs
- DB Hammer Curls

DESTROYED. Ready for a slight cheat tonight, hitting up Applebeezzzzzz
 
Casey you are such a beast.

Interesting, I started doing my close grip bench the way JM explains in that video about 2 years ago on my own trying to isolate the triceps more. Kinda cool knowing I was on to something someone of that caliber had thought of...
 
MrKleen73 said:
Casey you are such a beast.

Interesting, I started doing my close grip bench the way JM explains in that video about 2 years ago on my own trying to isolate the triceps more. Kinda cool knowing I was on to something someone of that caliber had thought of...
Click to expand...

Kleen, that doesn't bother your tendons? This kills mine for some reason.
 
MrKleen73 said:
Casey you are such a beast.

Interesting, I started doing my close grip bench the way JM explains in that video about 2 years ago on my own trying to isolate the triceps more. Kinda cool knowing I was on to something someone of that caliber had thought of...
Click to expand...

haha I hear you... I see so many people doing close-grips incorrectly (i know that is a shallow term), close is close(er), touching thumbs is not a close grip... haha
 
7am Fasted Westside... :)
Today's training session went as follows:

Fri. 4/4/10 – Dynamic Effort, Upper Body​
Flat Bench: 10 sets, 3 reps, 3 different grips, 135 + 1 Black[EFS Short Band]

Lactic Acid Tolerance Training: Incline DB Bench w/ Fat Gripz, 65x20x2

Tricep Movement: JM Press - 95x15x4

Rear Delt Movement: Bent Over DB Reverse Flys - 30x15x3

Shoulder Movement: Front Bar Raise - Bar x12x2

High Upper Back Movement: Wide Hammer Grip Pulldowns - 95x15, 140x15x2

Laying Abs or leg raises: Kneeling wheel of death - 5x5

I was BEAT after this one... Sipped on ~40g BCAA (Core ABC + 4:1:1 BCAA) and Propel. Not quite as strong as I normally am in the PM, but I felt some calories burning on this one!
 
WOW...

What can I say... Pink Magic is the ISHHH....
What a difference 1 week makes... see last weeks training numbers...

Felt great today... Felt strong. This new bar is crazy rigid and makes the weight feel MUCH heavier, but this is very positive for me!
Sun. 3/28/10 – Max Effort, Lower Body​
Max Effort Movement: Free Squat, Mid stance, Super-Mini Band assisted - Worked up to 405x5, 415x1, 425x1 (Belt, EFS Light Knee Sleeves)
Click to expand...

Now - 6 days later... Day ~12 back on Pink Magic... Look at my numbers...

Sat. 4/03/10 – Max Effort, Lower Body​
Max Effort Movement: Free Squat, Mid stance, Super-Mini Band assisted - Worked up to 405x5, 455x1, 475x1, 495x1, 515x1, 545x1 (545 was slightly high, thought I hit chain at bottom) (Belt, EFS Light Knee Sleeves)

ARE YOU KIDDING ME???

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VIDEO:
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Hamstring Movement: 4 sets, 15 reps DB Stiff Legs
Bicep: EZ Curl bar, 4 sets
Abs: Standing spud strap

I cannot WAIT until next week!!! Have a good holiday guys!!!
 
You just blew thru that with no struggle. Are the chains there for a catch if anything happens?
 
AZMIDLYF said:
You just blew thru that with no struggle. Are the chains there for a catch if anything happens?
Click to expand...

Yep. Depth guage too. I just added them last week as my partners are often "busy" on lower body days.

Do you guys use glute ham raise machines?
 
I use a ghr to do sit ups on and the occasional ghr set.
That one looks sweet and pretty easy to adjust. The one we have never gets used because it takes a good 10 minutes of tinkering to adjust.
 
You should see how I do my glute/ham raises. Just to give you a hint: my son sits on my ankles!
 
Had a ton of negative stuff going on tonight to distract me, I am not going to get in to it... Either way, had a decent night but not what I wanted. Had to use a guy I am training as a training partner which is always a little difficult.

Mon. 4/5/10 – Max Effort, Upper Body​
Max Effort Movement: 3 Board Press - 315*3, 325*3, 335*3, 345*3, 365*3

VIDEO - Invalid Link Removed

Asst. Movement: DB Key Press, 65lbx10 x2[/U] - Too pumped for set 3! haha
Tricep Movement: Triangle Handle Pressdowns and Tricep Rollbacks, 3 sets each 10-15 reps
Shoulder Movement: Standing DB Side Raises - 25s x15x3
High Upper Back Movement: Close Triangle Pulldown - 140 x15x3
Laying Abs or leg raises: None, got interrupted by someone breaking into my neighbors house... Yeah, for real.
 
I am pretty excited... My Spud Inc. neck harness came in today... I will be using this tonight for sure!!!

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Casey don't you need to have a neck to make use of one of those things?
 
Felt good today - Jammed some fasted Tabata this morning... felt really good.

AM Fasted Tabata Circuit: 20/10. 4 mins
- DB Pushpress
- Red band pullaparts
- Jumping Pullups, wide hammer grip
- Close grip push-ups, on bar, 2 ft. off of ground in rack


Tue. 4/6/10 – Dynamic Effort, Lower Body​
Box Squats: High Box, 8 sets, 2 reps. 225lbs + Choked Avg. Bands

VIDEO - Invalid Link Removed

Hamstring Movement: Speed Conventional DL's, 225x2x6

Shrugs: BB Shrugs, 185x20x4

Bicep Work: Concentration Curls, 3 sets

Forearm Work: Wrist Spins, Pronation/Supination w/ pulldown bar. 2x10

Neck Work: 3 sets with new spud strap, DESTROYED. BUY ONE. NOW. 3x10

Ab Work: Standing, heavy, 3x12

Tabata Circuit: 20/10. 4 mins
- 55lb DB Swings
- 14in BW Box Squats
- Jumping Pullups, wide hammer grip
- Decline Crunches

DESTROYED.
 
Vid looks like fun and reps for the Godsmack!
 
how high would u say your going on those box squats? The seem not too high above parallel. Your knees seem to be hitting a 90 degrees, but ur also sitting down.


Good workout though, very strong squating.
 
GoHardOrGoHme said:
how high would u say your going on those box squats? The seem not too high above parallel. Your knees seem to be hitting a 90 degrees, but ur also sitting down.


Good workout though, very strong squating.
Click to expand...

I would to train at least 2 inches lower than that. In powerlifting meets, they look for your hip crease to drop below the top of your knee. As you can see, I am about 2 inches high of that.
 
borobulker said:
I would to train at least 2 inches lower than that. In powerlifting meets, they look for your hip crease to drop below the top of your knee. As you can see, I am about 2 inches high of that.
Click to expand...


got ya
 
Thur. 4/8/10 – Dynamic Effort, Upper Body​
Flat Bench: 10 sets, 3 reps, 3 different grips, 130 + 2 Red (EACH SIDE) [EFS Short Band]

VIDEO - [nomedia="http://www.youtube.com/watch?v=iOBF5zrOJQ8"]YouTube- NORTH COAST BARBELL | 4/8/10 - Dynamic Bench[/nomedia]

Tricep Movement: Close Grip, Foam Roller Press (~4 board) - 140*20, 190*20, 230*20, 280*15

Rear Delt Movement: Bent Over DB Reverse Flys - 30x15x3

Shoulder Movement: Front Bar Raise - Bar x12x2

High Upper Back Movement: Wide Hammer Grip Pulldowns - 95x15, 140x15x2

Tabata Circuit: 20/10. 4 mins
- 55lb Incline DB Press w/ Fat Gripz
- Hanging Leg Raises
- Super Mini Band Piston Presses
- Decline Crunches
^ Hardest routine yet...

I cannot believe how much I was sweating after this session. Felt really good.
I am really leaning out and my abs are getting much stronger. For my shoulder work I was in a cut-off shirt and my shoulder cuts were coming out very well.

Also -
I got my new West Cary Barbell Collar/Band Spacer combo in today. I must say, these things are legit.

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PM me for purchasing info...

True American construction... Great welds, thick powder coating, very heavy duty... Adds 8lbs bar weight (I will factor it them for 5lbs).
 
I got my new bar back from my friend today. It is a used EFS safety squat bar that spent a few years in the Buffalo Bills training room. He added some Yoke handles to it. If you have not used a safety squat bar, you are in for a treat! Amazing leverage issues to contend with. And O yeah, it weighs 70lbs!!! I weighed it at his metal shop!

Fri. 4/09/10 – Max Effort, Lower Body​
Max Effort Movement: EFS Safety Squat Bar, Box Squat, Mid stance, - Worked up to 3 'heavy' sets - see video for weights/reps. (Belt)

VIDEO - [nomedia="http://www.youtube.com/watch?v=EZOooP6hTBM"]YouTube- NORTH COAST BARBELL | 4/9/2010, Max Effort Squat[/nomedia]

Low Back Movement: 4 sets, light, high rep good mornings with SSB

Hamstring Movement: 4 sets, 10 reps - 45* Hyper, Wide Stance

Bicep: DB , 4 sets Hammer curls

Upper Back: DB Rows, 65lb + Fat Grips, 4x15

Neck: Spud neck strap... OUCH.

Abs: Reverse 45* Hyper Ab Extensions

VERY cold out there today - only about 39* outside and the garage is not insulated. Felt like a walk in freezer.
 
Whats up Casey. Glad to see the move went well and congrats on the engagement man. Hope all is well. Gonna try to kept track a little better over here.
 
Fasted cardio/training this morning...

Pre-Cardio
3 Recreate
1 AP
2 SuperCissus Rx
4 scoops Core ABC

Mon. 4/12/10 – Extra Workout​
Warm-up: Upright bike x 5 minutes, moderate pace

Tabata Circuit: 20/10. 6 mins
- Upright Bike, FAST
- Kneeling Wheel of Death
- 45* Hyper, just bottom half, squeezing ass hard at top.
- Box Jumps, 18" Box
 
AM Fasted Tabata Circuit: 20/10. 4 mins
- 4 moves, dont remember which ones though haha

Mon. 4/12/10 – Max Effort, Upper Body​
Max Effort Movement: 2 Board Press - 315*3, 325*3, 335*3, 345*3, 365*3ish

[nomedia="http://www.youtube.com/watch?v=u_KEXr6Ta30"]YouTube- NORTH COAST BARBELL | 4/12/2010, Max Effort Bench[/nomedia]

Asst. Movement: Incline BB Press - 225 5 sets x7
Tricep Movement: Band JM Presses and Tate Press, 3 sets each 10-15 reps

Tabata Circuit: 20/10. 6 mins (increased from 4 mins)
- Tire Woodchoppers
- Decline crunches
- Rope Press downs
- Jumping Pullups, wide hammer grip
- DB Push Press
 
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