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Swollen87's training log

yeah belts are nice, i just try to act as much like a caveman as possible when im in the gym.... those motherf*ckrs never got hurt, and they lifted boulders
 
I like that analogy. Me caveman, me deadlift dinosaur. Me eat dinosaur. Me have sex with smelly cavewomen....
 
morry said:
I like that analogy. Me caveman, me deadlift dinosaur. Me eat dinosaur. Me have sex with smelly cavewomen....
Click to expand...

i must spread some reputation around before giving it to morry again.
 
took the day to do some "corrective complexes" check out this article

Invalid Link Removedife saver i think.... squat day tomorrow, gym closes at 4, im lifting at 5 = slipknot over the gym radio and no jerkoffs doing curls in my squat rack
 
leg day...

ate 1 box of fruity pebbles 1 hour before workout (yes the whole box:smileeek:)

squats w/ bands

bands are 70lbs each of tension at top so just the bar with the bands = 185

without bands + bands (top of each rep)
135x10 275x10
225x5 365x5
275x5 415x5
315x5 455x5
335x3 475x3
340x2 485x2- think i should have skipped this and gone right for 505
365x0 505x0

245x20fail- only got 18.... smoked

failed, came down too slow and let my breath out before driving.... first time having 500lbs on my back tho.... ill count it as a good negative.


walking lunges

70lb dbs x 20 paces 3x

extentions

130lbsxfailure- about 20-30

leg curls

70lbsxfailure again about 20



abs
hanging leg lifts 4x 12
crunches 3x30
wheel of death 4x 12

after all this, i went for a mile jog, just to sweat a little bit.....
 
chest

bench
135x10
185x10
225x10
275x6
305x3
315x1
335x1

hammer strength bench
dropset

5 plates x2 and a 10 sec negative
4 plates x4
3 plates x8
2 plates x failure- thnk i got about 15

cable fly

30x10
42.5x10
50x8

peck deck- whole rack +5lb magnet - for some reason im really strong here, in comparison to my bench

6,6,6

dropped to 180x10



bis- i know i know....

85x10
135x10

hammer curls
dropset

70x10
60x10
55x10
50x10


decided to stop by this store called fossil farms... bought myself a bison ribeye... looks yummy.. decided to start bulking again... sick of being small and weak

what do you guys think about running aromasin at a low dose 12.5 eod for a while to get test levels up a little?
 
got my first client today, a wrestler (same backround as me...) had him squatting and doing throws on the heavy bag, along with sprints.... really glad i get to train someone with some motivation and simmilar interests..


back day

deadlift

135x10
225x10
315x5
365x5
405x5
455x3
500x2,1 hamstring felt great... didnt wanna push it on my first heavy dl day back.... decided to do rep work

455x5
405x8 dropset more or less... took a few secs to unrack, but all in all less than 10 sec rest


bent over rows

225x10
275x5
315x5
365x3,3 again... felt great... still so paranoid about my hamstring

pullups, bw

30,25,20,10,10 (switched grips each time)


triceps

overhead db ext
70x20
90x15
130x8

pushdowns

dropset from bottom of rack to 4 plates up...

i really dont know why i do tris... they dont grow at all and dont get stronger


tomorrow is an off day... maybe ill do some sprints/box jumps/abs but im staying away from heavy sh*t body is smoked
 
Aromasin should increase test and igf levels if I remember right
 
morry said:
Aromasin should increase test and igf levels if I remember right
Click to expand...

i think im gunna give it a go morry, 12.5 eod just for a little boost... maybe like 6 weeks or something
prob run some nettle root too to further cut down shbg levels




fridays workout

seated barbell shoulder press

135x10
185x5
205x5
225x5
245x2
250x1

front side rear delt raises (superset)

20,25,30

upright rows

135x10,8,6

pullups weighted

bwx10
1 platex10
2 platesx 8,7,6
2 plates +25, 4 , 1 negative

supersetted all the pullups with

inverted kettlebell presses
50lbsx 10 7x


did some other stuff too i dont remember




went down the shore this weekend and wired some lights up for a friend on his dock....


today came home and did legs


squat

135x10
225x10
315x5
365x5
385x3

405x1 add belt
425x1

435x0 MISS ... my whole heel came out of my vibram.... no more vibrams on squat day
435x1 hit it clean after some motivational music (uhhh slipknot anyone?)


walking lunges 20 paces

70lb dbs 3x


did some extentions, curls, calves and abs.... all in all good day ... 204 today btw! feel like a fat mess and i love it
 
looking strong in here man, try adding some mobility work to your routine for that hamstring like defrancos agile 8
 
SweetLou321 said:
looking strong in here man, try adding some mobility work to your routine for that hamstring like defrancos agile 8
Click to expand...

ive been doing this every night

Invalid Link Removed


seems to be helping, i pulled 500 the other day and my ham felt good, so i just left it at that... possibly tomorrow ill hit something bigger if it feels good



today was chest

flat bench

135x10
185x10
245x5
275x5
300x3
315x3

350 miss, took it down slow, got stuck on lockout.... maybe band work next week

incline press (wanted to stay light)

225x10
245x5
275x3

incline flys

45x10
50x10
55x10
60x10

cable flys on ball

30-40-42.5

100 pushups- 15 muscle ups

back tomorrow
 
Subbd bro Kill It
 
today was back day

no belt/straps/bs ect

deadlifts
135x10
225x10
315x5
365x5
405x5
455x3
500x1,1
545x1- ripped it off the floor... first time back heavy.... didnt wanna push it... felt like i could have gotten another 50 lbs up tho

dropped back down

405x10
405x4 w/fat gripz

kroc rows (no straps)

90lbsx10
150x10,8

30 pullups strict form
10 pullups w fat gripz

db shrug dropset 3 sec rest between sets
110x20
100x20
90x20
45x20

felt good today
 
Your a beast bro, that deadlift is nuts for your bodyweight, did you fix your deadlift set up to take the stress off the hams or no?
 
SweetLou321 said:
Your a beast bro, that deadlift is nuts for your bodyweight, did you fix your deadlift set up to take the stress off the hams or no?
Click to expand...
I'm pretty sure my deadlift came from 16+years of wrestling... my back is like a turtle shell...Ive done some sumos and some snatch grip deads to try to correct some of my form... they kinda force me to involve more hipsBut I haven't actually done much other than some extra foamrolling/massage especially on my hams/glutes/itbands
 
GLHF said:
damn! nice log man. good job on overcoming injuries, its part of the game.
Click to expand...

thanks man... injuries suck. for sure


todays workout was shoulders

inverted kettle bell presses

i think they were 40s?

40sx10 3x
55sx3 so had to grip, would be easier if handle wasnt smooth

seated shoulder press

80sx10
90x5
100x5
110x5

face pulls

dont rememeber the weights... went more for volume, thinking my rear delts are lagging

front raises
20x10
25x10
30x10

side raises

20x10
25x10
30x10

upright rows

135x10 3x


i hate my shoulder day, need to change things up... they always hurt/crack cause problems... and theyre weak.. re-evaluating what sets/exercises i need to be doing.

any suggestions?

GLHF is that you in your avi?
 
SweetLou321 said:
Standing Overhead Presses
YTL
Scarcrows
Pullaparts
Face pulls
Dead Stop Side Laterals
Rotator Cuff movements
Click to expand...

i do standing oh every 2-3 weeks... im fairly strong there, ive gotten 305 before

whats YTL

i do band pullaparts when i bench
 
tried a 10x10 back workout today

didnt like it too much, this next week i will be playing around with volume/rest periods/intensity techniques..

tomorrow i squat
 
swollen87 said:
tried a 10x10 back workout today

didnt like it too much, this next week i will be playing around with volume/rest periods/intensity techniques..

tomorrow i squat
Click to expand...

OMG STIL SUBD BISH
 
Its a straight arm side lateral then when you cant do anymore do bent arm side laterals till you cant do anymore, then front raises. Thats one set.
 
SweetLou321 said:
Its a straight arm side lateral then when you cant do anymore do bent arm side laterals till you cant do anymore, then front raises. Thats one set.
Click to expand...


good good i try next time #boratvoice
 
swollen87 said:
tried a 10x10 back workout today

didnt like it too much, this next week i will be playing around with volume/rest periods/intensity techniques..

tomorrow i squat
Click to expand...

Yea, it's a really boring, bland workout but (at least for me) its been the best workout routine.....i love the burn!!!!!
 
didnt do a 10x10 but i did a sh*tload of volume

ssb= saftey squat bar=65lbs

barx10
155x10
245x5
295x5
335x5
355x3
380x1- added belt here.... not my belt, some crappy velcrow P.O.S. and it popped off at the bottom of my rep... i flipped a ****ing bench over in a fit of rage
385x1- with an even ****tier belt...

because i was so angry, i decided to do

245x15
205x15 with a 2 min break inbetween


went outside,- its 100degrees here in nj

pushed a ford fiesta for 30yards 3x

then did walking lunges for 2 sets of 20 w/o dumbells
did one set w/70 lb dbs


hanging leg lifts

4 sets of 12

planks

2 plates x 45 sec
3 plates x 45 sec
bodyweight 1 min 45 sec


im starting to get irritated and pissed off that im not lifting more weight..... im so mad right now i am sweating and shaking
 
Finally! The northern states fill the burn! Its nastier then Satan's Vagina in NC.
 
TYI's or TYL's are a godsend for my shoulders. I superset them with band pullaparts (I usually use the mini bands from EFS) as a capper to my upper-body sessions.
 
Rodja said:
TYI's or TYL's are a godsend for my shoulders. I superset them with band pullaparts (I usually use the mini bands from EFS) as a capper to my upper-body sessions.
Click to expand...

welcome rodja

im going to try what sweetlou suggested to me, if you look at my pictures, my shoulders are OBVIOUSLY the one weak link i have

if you ever have any other suggestions please dont hesitate to leave me a comment..... im open to learning new things to continue progressing
 
My staples for shoulders are Standing Overhead Press for mass, TYI's for health, and Facepulls for rear delt/mid-traps. From what I've seen, shoulder mass is very overrated for strength and most people do far too much for them.
 
Sometimes i'll go old school on it and when doing Military Press i'll bring the bar down behind my head, everybody says it puts an unnessicary strain on your neck, but ive never had a problem with it, actually when doing like that i always fill it in my traps.

EDIT: Also i find the Bradford Press to give your shoulders a run for there money.
 
i do db shoulder presses 3 x 8 - not to failure and db lateral raises 4 x 10 - not to failure. shoulders gonna get pretty meaty from all the compound lifts tho too
 
GeekPoop said:
i do db shoulder presses 3 x 8 - not to failure and db lateral raises 4 x 10 - not to failure. shoulders gonna get pretty meaty from all the compound lifts tho too
Click to expand...

heres my problem.... if i dont lift to failure, or at least 95% to failure.... OR do only 3x8 i walk out of the gym feeling as if i have accomplished nothing....

i try to go all out all the time, and just make sure im eating in a calorie surplus, sleeping at least 10-12hrs and living as much of a stress free life as possible.


tomorrow im doing shoulders/arms/abs

i took today off completely so i can really kill it tomorrow
 
slow down the tempo, focus on squeezing the muscle. dont kill yourself so you dont recover, stress the muscle and itll grow.
 
GeekPoop said:
slow down the tempo, focus on squeezing the muscle. dont kill yourself so you dont recover, stress the muscle and itll grow.
Click to expand...

Im def a fan of that, never could see why dudes in the gym are blasting through there sets like they're late for something, always go by the 2 c's, Control, and Concentrate. Slow, good form workouts will show more results then fast bad form workouts.
 
TheMeatus101 said:
Im def a fan of that, never could see why dudes in the gym are blasting through there sets like they're late for something, always go by the 2 c's, Control, and Concentrate. Slow, good form workouts will show more results then fast bad form workouts.
Click to expand...
hah i agree! people rush so fast, "oh man im trying to keep my heart rate up" well go do some stair steppers lol

not to faliure means exactly just that, doesnt mean youre doing 50% of your max weight. doing as much as weight as you can do without failing
 
my usual shoulder workout is seated military barbell press, lateral raises, rear delt flys, and one other rear delt exercise as they lag :O
 
decided not to do shoulders... my brother talked me out of it because he needed a spotter/w.o partner for the day

flat bench
135x10
225x8
275x5
305x5
315x3
335x2 fail only got one

275x10
135- 21s

incline bench

225x5,5
245x5
275x3

incline flys

30x10
40x10

50x10
60x10
70x10 superset 70x20 press - i dont know how im so strong when it comes to flys, but i dont bench much... i could have gone up to 85s

dips/cable flys superset

20 dipsx3

35,42.5,50,55 x10

kickbacks with rope on cable row machine (i have never felt this kind of feeling in my tri before.... almost cramped)

5,10,20 x10

overhead db tricep extention

80lb dbx 20,20,15

some other push down crap, worthless


@ geekpoop and meatus.... if i dont run myself almost into the ground, i dont feel like ive done anything in the gym.... after this whole workout, i was somewhat fatigued, but not at all tired.... i could have spent another 1.5 hrs in the gym

and i think people run through their sets/whole workout so quickly because theyre cracked out from all the jack3d they r taking lol
 
schwellington said:
my usual shoulder workout is seated military barbell press, lateral raises, rear delt flys, and one other rear delt exercise as they lag :O
Click to expand...

I keep my shoulder workout's simple, Military Press and/or Bradford Press.
 
swollen87 said:
heres my problem.... if i dont lift to failure, or at least 95% to failure.... OR do only 3x8 i walk out of the gym feeling as if i have accomplished nothing....

i try to go all out all the time, and just make sure im eating in a calorie surplus, sleeping at least 10-12hrs and living as much of a stress free life as possible.


tomorrow im doing shoulders/arms/abs

i took today off completely so i can really kill it tomorrow
Click to expand...

You have to remember that shoulders are an accessory muscle and do not require as much volume as people think that they need.
 
Rodja said:
You have to remember that shoulders are an accessory muscle and do not require as much volume as people think that they need.
Click to expand...

thats just the thing, if i dont do the volume, i dont feel like ive worked them enough....

i cant remember the last time my shoulders got sore.... i miss it (the good soreness)


Rodja, would you thing it would be beneficial to include shoulders on my chest day? or would that be WAY too much?

my other thought was to start doing lats/shoulders on the same day- thoughts on this??



pulling tomorrow.....

goals for tomorrow

deadlift-560-575

db row 150x20

bb row 225x20

mmmmmmmm





did some abs today,

hanging leg lifts
oblique crunches
wheel-o-death
cable crunches


rodja you follow kabukis log at all?
 
It depends how your split goes and your exact goals for the next few months. If you're looking at just strength, then any of muscle of the arm (biceps, triceps, delts) do not need their own day. Right now, I do 3-4 sets for biceps (they're not important for strength), 6-7 sets for triceps, and ~10 sets (collectively) for delts.

I haven't followed Kabuki's log in a couple of years.
 
Rodja said:
It depends how your split goes and your exact goals for the next few months. If you're looking at just strength, then any of muscle of the arm (biceps, triceps, delts) do not need their own day. Right now, I do 3-4 sets for biceps (they're not important for strength), 6-7 sets for triceps, and ~10 sets (collectively) for delts.

I haven't followed Kabuki's log in a couple of years.
Click to expand...

well, i am MAINLY interested in strength.... but also hypertrophy because im currently "bulking" if you will...


my goal is to gain another 15-20lbs but stay below 12-15%bf- currently 205 @10%est

^but the only reason i want to gain this weight is so i can

deadlift 600 currently 585
squat 500 currently 435
and bench 400 currently 345-365 honestly depends on the day, i can hit 345 regularly, but 365 is actually starting to slip away....i am actually making reverse progress with my bench

but i dont think these lifts are attainable unless i gain some weight... you get what im sayin?


btw, kabukis log is exactly what i want mine to look like (long term goal)
 
5/3/1 with the Dave Tate assistance template will get you there. This is, more or less, what I've been doing for about 6 months and my numbers have improved dramatically.

Weight gain is good to a point, but it can kill your leverages if done too quickly.

What do you do for legs? Being able to DL that much more than your squat is strange (unless it's a technical issue).
 
Rodja said:
5/3/1 with the Dave Tate assistance template will get you there. This is, more or less, what I've been doing for about 6 months and my numbers have improved dramatically.

Weight gain is good to a point, but it can kill your leverages if done too quickly.

What do you do for legs? Being able to DL that much more than your squat is strange (unless it's a technical issue).
Click to expand...

well, heres the reasoning behind my legs being so weak- in short, about 2 years ago i crashed a motorcycle and broke both of my legs...

torn acl/mcl/medial maniscus in one knee

hairline fractured tibia

completely broken tibia on my other leg along with a nasty high ankle sprain

i shrunk down from 205ish to 155 with the help of the good ol oxycontin


now, my legs are beginning to get back to where they were, but its taking a while...


i squat quad dominant (weak hamstrings) and i dont have a GHR at my gym (its coming next month) so basically there is something going on with my form/tech. issue

and when i deadlift, i usually use way more back than i should, and ive been trying out some new ideas to correct my hip drive issues... (snatch grip deadlifts w 35lb plates and bands)
[video]http://www.youtube.com/user/ablax78?blend=1&ob=5[/video]
 
Rodja said:
5/3/1 with the Dave Tate assistance template will get you there. This is, more or less, what I've been doing for about 6 months and my numbers have improved dramatically.

Weight gain is good to a point, but it can kill your leverages if done too quickly.

What do you do for legs? Being able to DL that much more than your squat is strange (unless it's a technical issue).
Click to expand...

Is this template in the 5/3/1 book? Or from somewhere else?
 
swollen87 said:
well, heres the reasoning behind my legs being so weak- in short, about 2 years ago i crashed a motorcycle and broke both of my legs...

torn acl/mcl/medial maniscus in one knee

hairline fractured tibia

completely broken tibia on my other leg along with a nasty high ankle sprain

i shrunk down from 205ish to 155 with the help of the good ol oxycontin


now, my legs are beginning to get back to where they were, but its taking a while...


i squat quad dominant (weak hamstrings) and i dont have a GHR at my gym (its coming next month) so basically there is something going on with my form/tech. issue

and when i deadlift, i usually use way more back than i should, and ive been trying out some new ideas to correct my hip drive issues... (snatch grip deadlifts w 35lb plates and bands)
[video]http://www.youtube.com/user/ablax78?blend=1&ob=5[/video]
Click to expand...

Good Mornings, Hypers, and SLDL. That and box squat every leg session. It sounds like you need to learn to sit back on your hips.

RawStrength said:
Is this template in the 5/3/1 book? Or from somewhere else?
Click to expand...

It's also called The Triumvirate.
 
Rodja said:
Good Mornings, Hypers, and SLDL. That and box squat every leg session. It sounds like you need to learn to sit back on your hips.
Click to expand...

goodmornings on leg day? or back day?

also, do you see any issue with deadlifting on back day and squatting on leg day? - i get so fried if i deadlift/squat the same day


im gunna box squat to this 12" box we got... every session, until i can squat something decent... im embarrased to tell people what i deadlift vs what i squat
 
swollen87 said:
goodmornings on leg day? or back day?

also, do you see any issue with deadlifting on back day and squatting on leg day? - i get so fried if i deadlift/squat the same day


im gunna box squat to this 12" box we got... every session, until i can squat something decent... im embarrased to tell people what i deadlift vs what i squat
Click to expand...

Well, I don't break up my training in that manner and, if strength is your concern, neither should you. That being said, I do them after squats, but not deadlifts. After deads, I usually do box squats, walking DB lunges, and heavy abs.

A 12" box will be too low. Find a box that is roughly knee height for box squats.
 
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