Redemption

Well, I like the way it feels. I usually have a *bit* of trouble properly walking up my stairs right afterwards. :D During the workout, I feel my lower back doing its job (mostly during the front squats), it gets a bit tired by the end (which is why I put leg press at the end to go super heavy on), but feels a lot better by the time I get to my car, and is not noticable 1 hour after working out. I like this split a lot, although I do wish I had 5 days to lift, but hey, you gotta work with what you got right?

ManBeast
 
Exactamundo! Gotta do with what you have. I find I have to work real light weight with higher reps to get a workout that doesn't end 5 minutes into it. it's embarassing when you're throwing around pretty good weight upper body and squatting 225. But I do with what I can.
 
I understand that. I know that people on this board understand that Form and Saftey come before Weight (to prevent injuries etc.), but it is truly amazing how many people out in the "real world" don't seem to understand this... And ever since I've started to lift at the YMCA, I have learned that this problem isn't only with "kids" or "Young Adults" even seniors can (and will) do some really stupid things when it comes to weightlifting. I really wish that more people would realize that NOBODY cares how much you lift, or how many times you lift it... but they will get annoyed if you grunt and scream with every rep!

ManBeast
 
Weekend update... Didn't get any "real" cardio in unless you count running around for 30 minutes in a lazer tag game (I won!), and chasing 2 little kids (2 and 3 years old) around a park, playing catch, and just trying to keep them from sprinting into a damn lake... for about 2 hours. Man... now that was some cardio...

Weighed in this morning at 260! I had to check the scale 3 or 4 times because I couldn't believe it. I felt like I was holding water last week, but I didn't think I'd drop 10 lbs including the water this week! This tri-lean sytem *really* works. I am never hungry (and this is very strange to me), I have to remember/force myself to eat. Hyperdrive really wakes me up in the morning (even 1), and Lean Dreams really get me into a good sleep (I feel dang good after 6 hours, even if that's all I get each night for a week so far). Thumbs up to this stack.

Monday:
-5 minute warmup on bike(#)
-Deads
*100x10, 100x12
-BO BB Row
*90x10, 115x7
-Oly Bar Curl
*50x10, 65x6
-Assisted chins (lifted)
*100x12, 120x7
-Hammer Curl db
*25x8, 35x5 (last one with spot from my girlfriend)
-standing 45 deg cable row
*80x12, 105x10
-Rear delt flyes
*80x12, 95x9
-20 minutes cardio on elliptical

ManBeast
 
Thanks Ubi.
Monday:
5 minutes cardio on bike.
-Flyes db
20x10, 25,10
-Flat Bench
*130x10, 155x6
-Inc Db
*35x12, 40x12
-Dips (lifted)
*Chest: 100x7, 110x5
*Tris: 100x7
-Skulls
*30x12 (I grabbed the wrong weights to put on the bar...)
40x12, 50x9 followed by 10 CG press with no pause. (going to add this in)
-Cable Tri
50x15, 60x10
-30 minutes cardio on bike.

ManBeast
 
How do you like starting your chest with Flyes?

Your tris must have been fried at the end huh? cables get HARD if I leave them for last. ;)
 
I am actually liking it. I feel that it allows me to get more of my pecs involved in the bench since I can't take the bar down into full extension when doing a BB bench. It isn't effecting my flat bench all that much it seems. I really don't *care* what I bench right now, I don't do the flyes to total failure, and I only approach failure on the Flat bench. I would rather hit total failure on the incline press or the dips, since I won't get caught under a bar.

Yes... by the end, my tris are completely fried, and lord did the random program on the bike have it out for me yesterday...

ManBeast
 
Wednesday:
-5 minutes cardio on bike
-Arnold Press db
*20x10 warmup, 25x12, 40x7
-Arnold curl db
*15x10 (warmup), 25x12, 30x8
-Vert BB press
*70x12, 90x8
-Shrugs
*200x12, 240x10
-Lat raises db
10x15, 20x8
-cable abs
*50x15, 60x12
-30 minutes cardio on elliptical.

ManBeast
 
Thursday:
-5 minutes cardio on bike
-Squats
*100x12 (warmup), 150x10, 175x7, 205x5
-Front Squats
*12x100, 7x125 + 5 x125 (my calves felt like they were going to fail, so I re-racked, got pissed, and did some more).
-SLDL
*150x12, 180x10
-Leg Press (plates per side)
3x8, 4+15x6
-Calves (plates per side)
*3x12, 4x10, 5x6

I was bored so I then did 3 reps of leg press at 5 plates per side, and then 2 more calf raises at 5 plates.

ManBeast
 
I'd throw in at least another Hammy move in that puppy to get those suckers worked over. ;)

I dig that you incorporate Front Squats, it's a underrated exercise.
 
What would you suggest for hammies? I don't want to do goodmornings (no safe place really), and I am not a huge fan of the hamstring curl machine... I also think that my hams are a lot stronger than my quads already... But I'm still learning (probably always will be).

Yes, the front squats are BRUTAL... I do them with a closer stance than my normal squats (more like an oly lifter), and they really kill..

ManBeast
 
I like the leg curls or variations of... single kneeling leg curl.. etc.
But if you don't like them, that's cool. I just noticed you have a lot of primarily pressing exercises and only one hammy.
 
I'll hit them like that, I was figuring that my relatively wide stance for my normal squats (and semi-wide for leg press) would help with that.

ManBeast
 
we have a few different leg curl stations, and one in which you kneel at and curl with one leg.. it's brutal at high weights.. you feel your erectors come into play.

I like higher reps on the laying leg curls.

You do recruit them in your compound presses, but I'm sure you'll feel more of a general "worked" feeling if you work on them in a more balanced fashion. That's just my experience.

GHR's are a *****, I'm working myself up to using them in my rotation.. short munchkins like Glen can get away with them. ;)

balance is something I am fond of these days. Although I think you are bringing up a good point, to work on your weaknesses.

I think my quads and hams/glutes are at par with one another now because of that.
 
You could try sumo leg press as well, where you your feet are up on the platform and you push with the heels. Basically, at the bottom position your knees are very close to your shoulders. I did them for the first time on my current rotation and I couldn't walk for 2 days, your inner thighs will be fried. Those leg curls have been a waste of time for me.
 
UBI: what's a GHR.... I know I'll probably say "doh!" when ya tell me, but.. I'm drawing a complete blank..

machinehead: If I only had a platform...

ManBeast
 
Weekend update:
It sucked... Lotsa crazy **** came up and I was only able to hit the bike for 30 minutes on Friday.

Monday weigh-in: 260 (still...)
Monday:
-5 minutes warmup on bike
-Deadlifts
*100x10, 120x10
-BO BB Row
*90x10, 115x6
-Oly curl
*50x10, 65x8
-Assisted Chins (lifted)
*100x12, 120x7
-Hammer Curl
*25x8, 35x5
-45 deg row
*80x12, 105x10
-Rear Delt Flyes
*80x12, 95x10

It is strange that my weight hasn't gone down, because just over the last week I have had to tighten up my belt a notch to keep my damn pants up!!! I am also noticing a *tiny* bit more definition, so I don't know what the f*ck is going on really. No quitting here though!

ManBeast
 
throw your scale out the window ... weight is so worthless ... it has so much to do with when you last ate, how much water you're holding, whether or not you've taken a dump .. just go by the mirror or your measurements :)

hell since the end of august i've dropped at least 2-3% of my bodyfat but my weight hasn't changed at all
 
I agree with that glen... I just figured it is an "easy" way to track things... I do try and weigh at the same time each week. In the early morning after the dump/piss when I'm feeling a *bit* dehydrated. But my life has been pretty chaotic right now and I tend to get dehydrated over the weekends and hold water mon-wed.... *shrug*

Tuesday:
-5 minute warmup on bike
-DB pec flyes
20x10, 25x10
-Flat bench
130x10, 160x6
-Incline DB
*40x12, 45x9
-Dips
*Chest: 100x8, 110x6
*Triceps: 100x6
*I then waited for someone to stop using the 1 ez-bar to do "reverse-grip power cleans" (full-body curls...), got pissed/bored and did another set of tricep dips for 12 reps at 100 pounds lifted
-Skull crushers
*40x12, 50x10
-Immediately did 10 reps of cg press with 50 lbs from skulls
-Cable Triceps
*50x15, 60x10
-20 minutes cardio on bike (was pressed for time)

ManBeast
 
Wednesday:
-5 minutes cardio on bike
-Arnold Press
*20x10 , 30x12, 40x6
-Arnold Curl
*15x10 (warmup), 25x12, 30x8
-Vert BB press
70x12, 90x8
-Shrugs
*12x200, 10x240
-2 sets of rotator cuff exercises

I left after this because I was tired, the gym was way too crowded and I was pressed for time. I just can't stand waiting around to do things because some f*cktard is flapping their jaw and trying to show off for a girl or his buddies...


ManBeast
 
Well, this weekend sucked, thankfully I was too busy to eat much... Lets hope for a better week this week.

Still weighing 260 (it looks more like 259, but whatever).

ManBeast
 
monday:
-5 minutes cardio on bike
-Deads
*100x12, 125x10
-BO row
*95x10, 115x7
-Oly Curl
*55x10, 75x7
-Assisted chins (lifted)
*100x12, 120x8
-Hammer Curl
*25x8, 35x5
-45 degree row
*80x12, 105x8
-Rev flyes
*80x12, 95x8
-20 minutes cardio on bike

been feeling very tired lately, I also couldn't keep my heartrate down while working out so I used the bike instead of the Elliptical.

ManBeast
 
Yah... from the rest of my life. I actually managed to get about 8 hours of sleep last night and I feel wonderful compared to the last few days.

ManBeast
 
sleep deprivation.. gotcha

I got pissed and smashed a coffee mug over my head this weekend. Talk about stupid? I'm a easy going guy but I got so mad I felt that was the only recourse.. to an ARGUEMENT!!

you can laugh now.. I have porcelein in my scalp. :D I've never pulled such idiotic **** before.. not even as a teenager. I don't know what was up with that "acting out"... lol

Anyways, we all need a break sometime. ;)

non-sequitur sidebar terminated
 
I agree, I took today off, and might take some more time off, but no longer than until next monday.

ManBeast
 
Ok, got back into it today.
Weighed in around 255.

-5 minutes cardio on bike
-db flyes
*20x10, 25x10
-flat bench
*130x10, 160x6
-inc db
*40x12, 45x10
-dips
*chest: 105x8, 115x5
*tris: 105x8
-Skulls
*40x12, 50x10
*immediate cg press of 50x12
-cable tris
*50x15, 60x10
-20 minutes cardio on bike.

Only thing I noticed after my time off was that cardio was more exerting than usual, I did fine on the weights.

ManBeast
 
Wednesday:
-Arnold Press DB
*20x10 (warmup), 30x12, 40x7
-Arnold Curl DB
*15x10 (warmup), 25x12, 30x8
-Vertical BB press
*75x12, 90x8
-Shrugs
*200x12, 240x9
-Lat raise db
*10x15, 20x8
-cable abs
*50x15, 60x12
-rotators
2 sets of 12 with 10 lbs
-20 minutes on Elliptical

Thursday:
-Squats
*100x12 (warmup), 150x10, 175x7, 205x5
-Front Squats
*100x12, 125x10
-SLDL
*150x12, 180x10
-Leg Press (plates)
*4x8reps, 5x4reps
-Calf raise (plates)
*3x12reps, 4x9 reps, 5x6 reps
-Hamstring curl
*120x7, 135x5
-Quad extension
*100x12, 125x8

Friday:
30 minutes cardio on bike
Saturday:
30 minutes cardio on bike.

ManBeast
 
Sunday: Off
Monday weigh-in: 255

ManBeast
 
Nothing perfect there, eating between 1250 and 2000 cals a day, as clean as possible, but I still can't convince the girlfriend that eating a big dinner is a no-no... So I do my best. I am also taking a break from stims and such for a little bit.

Monday:
-Deadlifts
*100x12, 125x10
-Bent-over Rows
*100x10, 115x8
-Oly Curl
*55x12, 75x6
-Assisted chins (lifted)
*105x12, 125x6
-Hammer Curl db
*25x8, 35x5
-45 deg cable rows
*85x12, 105x10
-Rear Flyes
*80x12, 95x9
-20 minutes cardio on Elliptical

ManBeast
 
Tuesday:
-5 minutes cardio on bike
-Flyes DB
*20x10, *25x12
-Flat Bench
*130x10, 160x6
-Inc Db
*40x12, 45x9
-assisted Dips (lifted)
*chest: 105x7, 115x5
*tris: 105x7
-skulls
*40x12, 50x9
-immediate CG press of 50x12
-cable tris
*50x16, 60x11
-30 minutes cardio on bike

ManBeast
 
Good job keep up the hard work. You may have to face the fact that you might always be heavy, but you will simply be exchanging fat for muscle, which I wouldnt complain about.:bb2:
 
Sounds good brother. You're working your butt off, and it's going to pay off. That's a bigtime calorie defecit.. How're your energy levels?
 
In all honesty, life is ****ty right now. My energy levels are f*cked, my sleeping is f*cked, my whole goddamn life is f*cked.

Wednesday:
-Arnold Press DB
*20x10 (warmup), 30x12, 40x7
-Arnold Curl DB
*15x10 (warmup), 25x12, 30x8
-Vertical BB press
*75x12, 90x8
-Shrugs
*210x12, 250x9
-Lat raise db
*10x15, 20x8
-cable abs
*50x15, 60x12
-rotators
2 sets of 12 with 10 lbs
-20 minutes on Elliptical
 
LOL Ubi!

Didn't get to do anything thurs-sunday (allergies were killing me).

Decided to just do some cardio mon-wed of this week.

weigh-in: 255 (and holding... LOL)

35 minutes cardio on bike.
 
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