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The MrBigPR Show...IT'S FINALLY HERE!

The most unconventional exercises I do is on vacation. I'll do bodyweight exercises in the morning, and sometimes I can talk my girlfriend into letting me military press her. Haha. I tried to do squats one time with her and her sister, but they kept falling off. :lol:
 
Thats awesome. I know when i get out of here i problaby wont have time to hit a gym. My mom wants to go to florida.
 
I honestly have no clue. Problably looking at July/August time frame. You never know with the military, especially now with that swine flu crap
 
TimberLakers said:
The most unconventional exercises I do is on vacation. I'll do bodyweight exercises in the morning, and sometimes I can talk my girlfriend into letting me military press her. Haha. I tried to do squats one time with her and her sister, but they kept falling off. :lol:
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LMAO!!!! That is too funny!
 
TimberLakers said:
Those workouts sound like a blast man... provided you don't accidently shoot yourself. :lol:
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I was thinking... I would sprint a lot harder if there was live rounds firing off.

Talk about HIIT. OH SH*T THEY ARE SHOOTING AGAIN!!!
 
^^^ LOL I agree... Run boy ruuun!

I love the idea of flipping a tractor tire. I dont know why, maybe its the whole full body workout while nailing out legs thing, or its the hey guys watch this, but then guys like yall come in and do it like its nothing! hahaha

For a workout bro that deff looks like a soild one no doubt!
 
I had the opportunity one time to hit a giant tire with a sledge for 20 minutes... HOLY SH*T CORE WORKOUT... I loved it. Someday when I'm in the burbs, I will have a 5 foot tire in the back.
 
Thats awesome. Make sure you get a place with a hill in your back yard. :rofl:Im pretty beat from todays workout and tommorrow is chest and tris. Should go over well though, i wont let you guys down.
 
Had to fly out yesterday to a nearby camp for some medical crap. Got back around 5 am today. Here are my updates they last 2 days. More DOMish after this chest day. Somebody broke the 140's and 150's, so i had to do with the 130's. Nothin but a peanut.


Dumbbell Flat bench: 130*10, 125*8, 120*6. Felt nice and strong, decided to pump out 130 on the first set. Went down from there, whole body was sore from the sprints and tire flipping. NICE!

Dumbbell Flat Bench Flye: 45*10, 50*8, 55*8. I cant seem to get past 55's on these. Ohh well, felt the burn.

SkullCrusher (Including Bar and weight): 155*12, 135*8, 135*8. PR, ive never done 155 *12. Scared to go up, lol. Soon though


Cable Tricep burnouts: 25* failure(150), 30* failure (90), 35 * failure (43)

Weighted Dips: BW+45*15, BW+70*12, BW+100*8. PR, was nice having a 100lb plate around my waist. Weighed me down a little, shoulder was a little sore. NOt bad all in all. Had a ridiculous pump goin.

Felt good after this workout. Felt DOMS the next day.

Deadlifts: 275*10, 315*8, 425*6<--PR.
Felt strong all throughout. Lower reps because my hands were getting beat up. Gloves are for Pussies. Lower back is fine, not sore at all. Highest ive ever done was 415, so 425 for 6 was awesome. Had a guy next to me do 585 for 1 rep. Looked sick.

My workout partner actually did deadlifts today. He didnt puss out. 135*9 for him and 155 *9. He quit after that. Nice progress overall for him.

T Bar Row: 225*10, 235*8, 145*20. Back was feeling awesome. Tried to hit 145 for 25, but couldnt. Are these widows?:input:

Dual Pulley Lat Pulldown: 70*15, 85*12, 105*14. Lower weight while contracting makes me feel the burn as if im doing double the weight.

Hammer Curl: 55*10, 50*8, 45*10. Axed the extra sets i was doing last week. Forearms and biceps had a ridiculous pump going.

Barbell Curl: 155*11, 135*10, 95*15. 155 for 11 is a new record for me. Was tempted to go for 165 but didnt want to fail. Too many people looking at me. Pumps were insane, i can imagine on some other things.

Concentration Curl: 45*10, 50*10, 50*10. Legs were feeling like crap still, bad anchors. Managed to pump them out. Workout partner was curling 15 for 4 reps, then went down to 10. Felt bad for the guy, but hey he will get there.

Really good workouts. I was thinking of going DC style after seeing what sunny and shaddow have been doing in their logs. Im not on anything, but i still think i could benefit greatly from it. Maybe you guys give me some suggestions.

Sorry for the late update, but had some good PR's in there. Even though i did some lower weights and lower reps, i felt this was a much better workout overall then the other ones. I wanted to stay in the gym all morning.
 
Nice update, man!
Interested in DC, eh? It works well for a lot of people, so why not, give it a go and see what happens.
 
Yea, im starting to get kind of tired of volume work. Well see, im gonna write something today.

TimberLakers said:
Nice work man... I agree on the Dual Lat Pulldowns. Much better results at low weight.
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Sh*t was nice at low weight. My partner was like "you can problaby max the rack". Some guy was watching me and sure enough as i left he tried it out. Stopped me on the way out to say thanks. Ive done them for a while that way. Tommorrow is shoulders, cant wait.
 
deads and dips :scared: very nice work. since today is back day i'll try that dual pulley lat pulldown that you and timber keep yammering on about :)
 
Yea Deads were sick today. I was really feeling it. Maybe it was the quick 1 hour nap i got in before the gym. I wanted to go higher. Just dont want to get hurt.

Dips is about as high as ill go problaby. My shoulder was a little tweaked. Its fine now, but you know.
 
Great work, man!! And good luck with DC, it's been treating me really well recently.

But those flies... Help me out here someone. I swear, I must not be doing them right or something... I don't understand why I do flies with so much more weight than other people, yet my presses are ridiculously lower. I db pressed 110# for 8 or 9 reps the other day, and I'm incline flying 85's. Does that even make sense? What am I doing wrong?? Maybe I should take a video or something.
 
shaddow said:
Great work, man!! And good luck with DC, it's been treating me really well recently.

But those flies... Help me out here someone. I swear, I must not be doing them right or something... I don't understand why I do flies with so much more weight than other people, yet my presses are ridiculously lower. I db pressed 110# for 8 or 9 reps the other day, and I'm incline flying 85's. Does that even make sense? What am I doing wrong?? Maybe I should take a video or something.
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Thats a lot of weight dude... Incline flies should have your shoulder blades engaged back the entire time, slight elbow bend, and a negative to where your fists are parallel to your head.

You might just be really strong on the lift, I wouldn't think you're doing them wrong. Video would be cool though!
 
TimberLakers said:
Thats a lot of weight dude... Incline flies should have your shoulder blades engaged back the entire time, slight elbow bend, and a negative to where your fists are parallel to your head.

You might just be really strong on the lift, I wouldn't think you're doing them wrong. Video would be cool though!
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I'll definitely try to get video the next time I do them. Lemme see when I'm scheduled to go in for flies and I'll try to coordinate with the gf and see if she can film me doing them. 50's and 60's honestly feel like nothing in my hands when I'm doing them. Maybe my form is off, I dunno. But I feel it in my chest big time when I'm doing it. Is it possible I'm unusually strong on the lift? I'm almost doubtful of that cuz I don't really have that much chest development. I'm really clueless about this. I guess video will tell the tale.
 
Dude, i cant flye more than 55's.

I tried 60's and that sh*t went straight to the ground.

I go arms totally straight, focus slow at the top and squeeze. Kind of like trying to break an egg in between my pecs. On the way down its slow as well, with some explosion on the way to the top. Slightly bent sometimes.
 
shaddow said:
I'll definitely try to get video the next time I do them. Lemme see when I'm scheduled to go in for flies and I'll try to coordinate with the gf and see if she can film me doing them. 50's and 60's honestly feel like nothing in my hands when I'm doing them. Maybe my form is off, I dunno. But I feel it in my chest big time when I'm doing it. Is it possible I'm unusually strong on the lift? I'm almost doubtful of that cuz I don't really have that much chest development. I'm really clueless about this. I guess video will tell the tale.
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Face it, you're just a beast
 
On the way down and up, but once at the top i straighten. Helps "push" the pecs together. This also outlines muscle growth. Did wonders in College when i built my chest up.
 
MrBigPR said:
Dude, i cant flye more than 55's.

I tried 60's and that sh*t went straight to the ground.

I go arms totally straight, focus slow at the top and squeeze. Kind of like trying to break an egg in between my pecs. On the way down its slow as well, with some explosion on the way to the top. Slightly bent sometimes.
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Ok, there's no way in hell I could do 85's with my arms totally straight. Not a chance. I do bend my elbows, more so with the 85's than with lower weights, but does that effect the contraction in the chest? I guess it might? I dunno. I do incline flies again on Monday, and I just talked to the gf, so I guess I'll get video and post it up in my log for critiques. I'd love some feedback cuz I really don't believe that I'm truly this much stronger on ONLY THIS ONE LIFT than everyone else. It just doesn't make sense. Thanks guys.
 
MrBigPR said:
On the way down and up, but once at the top i straighten. Helps "push" the pecs together. This also outlines muscle growth. Did wonders in College when i built my chest up.
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Yeah, that's what I do. My arms go straight (or maybe just *slightly* bent) when I reach the top of the movement, and I touch the db's together at the top and squeeze my pecs together like I'm crushing something between them.
 
i used to have a lifting partner who'd stick his finger between my pecs and tell me to try to crush it...


now i try to do it with my gym key
 
Ive seen more people bend the arms more as natty said, but for me it doesnt hit the chest and upper body as if i kept my arms straight.
 
ouch, im not sure how you guys even do flies at all, for me using an even remotley heavy weight gives me extreme pain in both shoulder blades on the joints its weird as hell. Anyway nice workout :) these military style workouts are awesome :D
 
Random181 said:
ouch, im not sure how you guys even do flies at all, for me using an even remotley heavy weight gives me extreme pain in both shoulder blades on the joints its weird as hell. Anyway nice workout :) these military style workouts are awesome :D
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thanks bro, what you been up to?
 
not much bro, got some workouts done, just the norm, im gonna go and update my log now, im just happy its the weekend all my exams are takin it out of me and im just glad to sit down :)
 
Sorry brotha... Im still here.... I cant believe some of the weight you throw down! You are just flat strong! I cant wait to get were all you guys are at in a couple few hundred yrs lol But seriously, i look forward to being able to lift half of what you can on any lift! I love lookin at your work outs man! Keep it up and ill do the same to match ya ;)
 
MrBigPR said:
Had to fly out yesterday to a nearby camp for some medical crap. Got back around 5 am today. Here are my updates they last 2 days. More DOMish after this chest day. Somebody broke the 140's and 150's, so i had to do with the 130's. Nothin but a peanut.


Dumbbell Flat bench: 130*10, 125*8, 120*6. Felt nice and strong, decided to pump out 130 on the first set. Went down from there, whole body was sore from the sprints and tire flipping. NICE!

Dumbbell Flat Bench Flye: 45*10, 50*8, 55*8. I cant seem to get past 55's on these. Ohh well, felt the burn.

SkullCrusher (Including Bar and weight): 155*12, 135*8, 135*8. PR, ive never done 155 *12. Scared to go up, lol. Soon though


Cable Tricep burnouts: 25* failure(150), 30* failure (90), 35 * failure (43)

Weighted Dips: BW+45*15, BW+70*12, BW+100*8. PR, was nice having a 100lb plate around my waist. Weighed me down a little, shoulder was a little sore. NOt bad all in all. Had a ridiculous pump goin.

Felt good after this workout. Felt DOMS the next day.

Deadlifts: 275*10, 315*8, 425*6<--PR.
Felt strong all throughout. Lower reps because my hands were getting beat up. Gloves are for Pussies. Lower back is fine, not sore at all. Highest ive ever done was 415, so 425 for 6 was awesome. Had a guy next to me do 585 for 1 rep. Looked sick.

My workout partner actually did deadlifts today. He didnt puss out. 135*9 for him and 155 *9. He quit after that. Nice progress overall for him.

T Bar Row: 225*10, 235*8, 145*20. Back was feeling awesome. Tried to hit 145 for 25, but couldnt. Are these widows?:input:

Dual Pulley Lat Pulldown: 70*15, 85*12, 105*14. Lower weight while contracting makes me feel the burn as if im doing double the weight.

Hammer Curl: 55*10, 50*8, 45*10. Axed the extra sets i was doing last week. Forearms and biceps had a ridiculous pump going.

Barbell Curl: 155*11, 135*10, 95*15. 155 for 11 is a new record for me. Was tempted to go for 165 but didnt want to fail. Too many people looking at me. Pumps were insane, i can imagine on some other things.

Concentration Curl: 45*10, 50*10, 50*10. Legs were feeling like crap still, bad anchors. Managed to pump them out. Workout partner was curling 15 for 4 reps, then went down to 10. Felt bad for the guy, but hey he will get there.

Really good workouts. I was thinking of going DC style after seeing what sunny and shaddow have been doing in their logs. Im not on anything, but i still think i could benefit greatly from it. Maybe you guys give me some suggestions.

Sorry for the late update, but had some good PR's in there. Even though i did some lower weights and lower reps, i felt this was a much better workout overall then the other ones. I wanted to stay in the gym all morning.
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Great work bud! Im running a dc program right now, i'd be willing to bet you would really enjoy it, given your obvious obsession with brutalizing yourself in the gym,lol!!
 
Regarding the bent arm; it changes the lever arm. The weight isn't as far away from the center of gravity with bent arms, making it feel lighter. I do bend my elbows slightly since having straight arm puts more pressure on the elbow joint than I care to have, even if my weights aren't as heavy as yours :)
 
Hammer strength Press: 65*10, 75*10, 85*10. First time trying them. I like

Shoulder Press: 85*10, 95*8, 100*6. These felt good.

Upright Barbell Row: 135*10, 145*8, 155*8.

Shrugs: 110*15, 120*20, 120*15. Nice!

After this i ran on the treadmill for about 19 minutes. Did 3.1 miles. Felt real good.

Im compiling a DC workout and will problaby give it a shot starting next week. We will see how it goes. I would also like those people doing DC to correct anything i may be doing wrong next week.

Any input is greatly appreciated

:cheers:

Sunday was an off day, i was tempted to go run.
 
Awesome, bro. I'm far from a DC pro, but I'll be watching and happy to give any relevant feedback I can.
 
MrBigPR said:
Nice, im gonna use the sample workout from the link in your log. Then ill tweak it as i go along.
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Good stuff! I wish you all the best. I was coming off a full body routine and spent roughly two weeks doing strength tests to see where I would stand and what kinds of weights I should try throwing around for DC, and still went a little too light on a lot of exercises. I found it a lot easier to push heavier weights when I wasn't doing as much volume, and progressing was cake! Then again, I was on anabolics, soo... :lol:
 
My new workout is gonna look something like this:

Monday: Chest, Shoulders, Triceps, Back Width, Back Thickness
Wednesday: Biceps, Forearms, Calves, Hamstrings, Quads
Friday: Repeat of Mondays body parts
Monday: Repeat of Wednesday’s body parts
Tuesday, Thursday, Saturday: Core and Ab

I will cycle through this 2-way split. Pick one exercise for each body part for three different workouts. That means on Monday (week 1), incline bench presses are done, Friday (week 1) decline presses are done, then on Wednesday (week 3) flat dumbbell presses are done.


One exercise per body part with rest pauses. As for rest pausing, you pick a rep range to reach and you pick the heaviest weight you can use for that exercise. You're not there to get a "pump" or whatever you want to call it. You want to lift that weight with all out intensity for how ever many reps you can handle.

After you hit your first failure, sit up and recuperate for 12-15 breaths, then go at it again with the same weight until you hit failure. Rinse and repeat one more time. This is the multi-rep rest pause technique that you must use on many of the exercises, with a few exceptions of course. You do not rest pause quad and back thickness exercises for safety reasons, and forearms also do not need to be rest paused.


Use 1 exercise for each body part. So having picked 3 exercises for each body part, you should have 6 different workouts, making a full rotation of the workouts lasting 2 weeks. It's imperative you bring a log book to the gym and every time you come back to the exercise you must beat the weight you did last time.
If you are eating, sleeping, and training correctly, you should be able to surpass all your weights. If you do not beat the logbook, you must switch the exercise out for a new one.

Chest:
• Incline barbell press (11-15rp)
• Hammer strength press (11-15rp)
• Decline barbell press (11-15rp)


Back Width:
• Front rack chins (11-20rp)
• Front pulldowns (11-15rp)
• Close grip pulldowns (11-15rp)


Back Thickness:
(back thickness exercises and quad exercises are not rest paused due to safety)
Deadlifts (6-9reps) + (9-12reps)
• Rack deadlifts (6-9reps) + (9-12reps)
• T-bar rows straight set (10-12 reps)


Shoulders:
• Military presses (11-20rp)
• Hammer strength presses (11-15rp)
• Upright rows (11-20rp)


Quads:
(quads are done with one heavy set 6-10 reps, a 3-5 minute rest, then a lighter widowmaker (20-repper) set but still very very heavy)
• Free squats (6-10 rep straight set) then (20 rep widowmaker)
• Hack squats (as above)
• Leg press (as above)


Hamstrings:
• Lying leg curls (15-30rp)
• Seated leg curls (15-30rp)
• Straight leg deadlifts (straight set of 15-25 reps)


Biceps:
• Dumbbell curls (11-20rp)
• Preacher curls (11-20rp)
• Barbell drag curls (11-20rp)

Forearms:
• Reverse Barbell Curl (straight set 10-20 reps)
• Reverse grip cable curls (straight set 10-20 reps)
• Hammer curls (straight set 10-20 reps)


Triceps:
• Reverse grip bench presses (11-20rp)
• EZ bar tricep extensions (15-30rp)
• Close-grip bench presses (11-20rp)

Calves:
(all calf exercises are done with a very slow negative and a extremely long stretch. This will be intense and one of the hardest things you will do on DC. When you are up on the toes slowly lower it down over the course of 5 seconds, and once you reach the bottom, hold it for a deep stretch for 15-20 seconds)
• Leg press toe press (10-12 reps)
• Hack squat toe press/sled (10-12 reps)
• Seated calf raises (10-12 reps)
 
3.1 miles in 19 minutes,.. that's almost 6 minute miles. I tire out real quick after 2 miles,. so that's great work, and motivating!! No wonder you have those abs!!
 
shaddow said:
Good stuff! I wish you all the best. I was coming off a full body routine and spent roughly two weeks doing strength tests to see where I would stand and what kinds of weights I should try throwing around for DC, and still went a little too light on a lot of exercises. I found it a lot easier to push heavier weights when I wasn't doing as much volume, and progressing was cake! Then again, I was on anabolics, soo... :lol:
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Haha, if only i knew the feeling of anabolics.

The only thing im worried about is i'm strong as it is, but how much more i'll go up in weight.

If you fail with a weight, do you keep adding more exercises until you can do it at desired weight, or move down in weight?
 
MrBigPR said:
My new workout is gonna look something like this:

Monday: Chest, Shoulders, Triceps, Back Width, Back Thickness
Wednesday: Biceps, Forearms, Calves, Hamstrings, Quads
Friday: Repeat of Mondays body parts
Monday: Repeat of Wednesday’s body parts
Tuesday, Thursday, Saturday: Core and Ab

I will cycle through this 2-way split. Pick one exercise for each body part for three different workouts. That means on Monday (week 1), incline bench presses are done, Friday (week 1) decline presses are done, then on Wednesday (week 3) flat dumbbell presses are done.


One excersise per body part with rest pauses. As for rest pausing, you pick a rep range to reach and you pick the heaviest weight you can use for that exercise. You're not there to get a "pump" or whatever you want to call it. You want to lift that weight with all out intensity for how ever many reps you can handle.

After you hit your first failure, sit up and recuperate for 12-15 breaths, then go at it again with the same weight until you hit failure. Rinse and repeat one more time. This is the multi-rep rest pause technique that you must use on many of the exercises, with a few exceptions of course. You do not rest pause quad and back thickness exercises for safety reasons, and forearms also do not need to be rest paused.


Use 1 exercise for each body part. So having picked 3 exercises for each body part, you should have 6 different workouts, making a full rotation of the workouts lasting 2 weeks. It's imperative you bring a log book to the gym and every time you come back to the exercise you must beat the weight you did last time.
If you are eating, sleeping, and training correctly, you should be able to surpass all your weights. If you do not beat the logbook, you must switch the exercise out for a new one.

Chest:
• Incline barbell press (11-15rp)
• Hammer strength press (11-15rp)
• Decline barbell press (11-15rp)


Back Width:
• Front rack chins (11-20rp)
• Front pulldowns (11-15rp)
• Close grip pulldowns (11-15rp)


Back Thickness:
(back thickness exercises and quad exercises are not rest paused due to safety)
Deadlifts (6-9reps) + (9-12reps)
• Rack deadlifts (6-9reps) + (9-12reps)
• T-bar rows straight set (10-12 reps)


Shoulders:
• Military presses (11-20rp)
• Hammer strength presses (11-15rp)
• Upright rows (11-20rp)


Quads:
(quads are done with one heavy set 6-10 reps, a 3-5 minute rest, then a lighter widowmaker (20-repper) set but still very very heavy)
• Free squats (6-10 rep straight set) then (20 rep widowmaker)
• Hack squats (as above)
• Leg press (as above)


Hamstrings:
• Lying leg curls (15-30rp)
• Seated leg curls (15-30rp)
• Straight leg deadlifts (straight set of 15-25 reps)


Biceps:
• Dumbbell curls (11-20rp)
• Preacher curls (11-20rp)
• Barbell drag curls (11-20rp)

Forearms:
• Reverse Barbell Curl (straight set 10-20 reps)
• Reverse grip cable curls (straight set 10-20 reps)
• Hammer curls (straight set 10-20 reps)


Triceps:
• Reverse grip bench presses (11-20rp)
• EZ bar tricep extensions (15-30rp)
• Close-grip bench presses (11-20rp)

Calves:
(all calf exercises are done with a very slow negative and a extremely long stretch. This will be intense and one of the hardest things you will do on DC. When you are up on the toes slowly lower it down over the course of 5 seconds, and once you reach the bottom, hold it for a deep stretch for 15-20 seconds)
• Leg press toe press (10-12 reps)
• Hack squat toe press/sled (10-12 reps)
• Seated calf raises (10-12 reps)
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That is almost my exact workout. I changed my benching movements to the smith, only on reccomendation from a more experienced DCer, who said it is difficult to go to real failure without a partner and being on a free bench. I much rather free bench, but i have found the above advice to me to be true.
 
One thing I will tell you right now is that if you don't have a partner, the bb presses (especially decline) can be a bitch. Going to failure, then hitting failure on those rest-pauses takes a lot out of you, and sometimes I don't try for one more rep cuz I feel like I'll strangle myself with the bb. And then there's the times when I know I can't finish my rest-pauses without a spot, so I have to find someone who's competent enough to do it, and it's longer than my 12-15 breaths, or they spot me too much and I feel like I didn't get as much out of it... Just something to think about.

I only did incline bb presses cuz it's one of my weakest movements, but I can see why a lot of people do Smith presses instead. I'm just personally not a big fan of Smith machines or Hammers. I like to use bb's and db's as much as possible.
 
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