Toro's quest for Strength and Shred

[Torobestia]

FRIDAY 07/15/11

UPPER SPLIT

FLAT BENCH
225-7,3,2-12 rp
Good Negatives plus static at end
Moved a finger on each side in on the bar. Felt much better on shoulders. Chest feels BLASTED

**DC stretch for chest**

STANDING MILITARY PRESS
125-7,3,1-11 rp
Fat negatives plus good static at end
Almost 12 rp but couldn't get 2nd up

**DC stretches for delts**

SMITH JM PRESS
152-9,2,2-13 rp
Fat Negatives, static at end
Triceps felt like they were gonna pop 2nd set

**DC stretch for triceps**

WIDE PULLUPS @ 219
45-7,4,2-13 rp
Controlled reps plus static at end

DEADLIFTS
465-5 <--- NICE. Naked deadlift, used dead stops before doing next rep. ****ed up hand placement on 5th set hope I didn't mess up my lower back
405-2 <-- rofl beyond taxed to do more

 

[HardCore1]

Your strenth is going way up bro!! Good **** man shows your working hard and staying consistent. Solid log BTW.

 

[Torobestia]

Your strenth is going way up bro!! Good **** man shows your working hard and staying consistent. Solid log BTW.

Thanks for the words! I put in 110% in all these sessions to hit the numbers I need to hit, and I'm glad I'm hitting them! I try to keep my log detailed so that I can look back on it and make really good comparisons, not just about my lifts but about other habits, like how I set up for a lift, how I execute it, or even how I eat and sleep.

Anyways, glad you enjoyed it so far. Gonna post up today's workout.

 

[Torobestia]

MONDAY 08/01/11

LOWER SPLIT

SEATED ALT DB CURLS
60-6,4,2-12 rp
Fat negs plus long static
Core is pretty tired ESP obliques

REVERSE GRIP CABLE CURLS
130-12
Wrists started not being able to hold the bar well so don't really know if this was 12 or more like 4 lol

DC HACK SQUAT CALF PRESS
320-12
15 sec hold

GHR
20-5,2,1-8 rp
Good Negatives plus static at end
That was really rough. Almost felt like fainting towards the end. I noticed that it's extremely hard for me to move up in weight on this, so I think hitting 8 reps (less than 13) was expected on this.

LEG PRESS
18-8
14-20
Hit these smoothly
Found out if I set the chair up a pin higher than the last one it really let's me hit my quads better and less gluts
Very hard to walk afterwards

**DC stretch for quads and hams**

STANDING AB CURLS
160-15,15,15,12

LEG LIFTS
20x3

FACEPULLS
130-14,14,14

Good session today. Last weekend was a really rough one. I had suboptimal sleep Friday night simply because I think my bed sucks (and I toss and turn a lot), but then on Saturday I only slept about 5 hours. That was really rough. At the end of the next day I noticed I looked actually rather big in the mirror (as in fat) which was upsetting. But after today looks not only like my lifts stayed consistent and didnt suffer but my body composition is not as bad as I thought it looked Sunday. I guess I was just too tired to maintain good posture Sunday lol. Enough about that, looking forward to squatting this Friday. I feel really good about it and expect to hit my numbers.

 

[Torobestia]

WEDNESDAY 08/03/11

UPPER DAY

DECLINE BENCH
265-6,2,2-10 rp
Great negatives plus static at end
MANNING UP (noun): see this decline bench set
Almost had 7 first rp but then again may not have made 2 last rp. Chest feels caved in haha

**DC stretch for chest**
kinda messed up my shoulder with stretch. Always the left

SEATED MILITARY PRESS
145-4,2,1- 6 rp
Negatives and static at end
Shoulders feel hammered. Sad. Guess I should stick with 135. But I know this is what sometimes happens with the shoulder since it's such a small muscle.

**DC stretch for delts**

CLOSE GRIP BENCH
185-8,3,2-13 rp plus 2 forced
Fat Negatives plus static at end
DAMNIT almost had 14

**DC stretch for triceps**

BENT OVER ROWS
305-8
245-12
Pause when contracted

TBAR NARROW (weight on bar)
200-7,4,2-13 rp
Controlled reps but some were fast

**DC stretch for back**

Well, this was a pretty sweet session. I hit a good number on the decline and on my back exercises. The CGBP was almost fantastic if only it wasn't for getting stuck a few inches from lockout, twice.

I have decided to change up the seated shoulder press. I was going all the way down to my chest on it, but my forearms would go numb and I would lose my grip. Therefore it followed I would significant force development from the bottom, which is not good for either strength or hypertrophy purposes. As such, I will start doing them like I was way before and cutting them once I hit a little below parallel with my shoulders. This should improve that lift significantly, and perhaps it'll carry over into not only my other lifts but my overall shoulder size.

Coming up is squat day and then potentially my last 2-week blast. If squats go well, I might consider another 2 week blast. This would be beneficial as I would be hitting some important numbers, namely 2 plates on the incline. Should be fun!

 

[Torobestia]

FRIDAY 08/05/11

LOWER SPLIT

SEATED EZ CURLS 19.5
50-6,3,1-10 rp
Good Negatives plus long static after

HAMMER CURLS
70-13

**DC stretches for biceps**

DC SEATED CALF RAISES
165-12
15 sec holds and negatives
3 rest pause here tho for very short

SEATED LEG CURLS
185-13,7,4-24 rp
Fat negatives plus v long static at end

BOX SQUATS
345-5
255-20

**DC stretches for hams, and quads*

STANDING ROPE AB CURL
160-15,15,15

LEG RAISES
20,20,20

Will comment later.

 

[Torobestia]

MONDAY 08/08/11

UPPER SPLIT

INCLINE BENCH
215-6,2,1-9 rp
Good Negs plus great static at end
Really hard to push myself on these

**DC stretch on incline with dbs**

WIDE GRIP UPRIGHT ROWS
135-13,6,5-23 rp
Great Negatives plus static at end
Pinkies a cm or 2 inside rings

**DC stretch for delts**

DIPS
75-7,3,2-12 rp
Nice negatives plus static at end
Got a massive headache and felt like passing out after

**DC stretch for triceps**

NARROW CHINUPS
75-5,3,1-9 rp
Controlled reps plus static at end

RACK PULLS (below knee)
515-6
465-11
Almost kinda sorta lost my grip on the 6th of 515 lol
Dead stops at the end of each rep.

**DC stretch for back**

FACE PULLS
130-15,13,12

Well, I think it's settled. This was a great workout, pushing PRs with dips and doing very well still with rack pulls (almost to a PR, but not quite there yet). Of course the incline bench was a PR, but I noticed how little will I had to push it on there and on the chinups. I think I'm starting to really screech to a halt. Thus, I think what I'll do is finish off these last 2 weeks before taking a deload. I'm sure my body will thank me greatly. As for my deload, I'm thinking of more or less just sticking with complexes for cardio but otherwise not lifting at all.

 

[Torobestia]

WEDNESDAY 08/10/11

LOWER SPLIT

BARBELL CURLS
125-4; 4,2,1-7 rp*
Good-great negatives plus static at end
Tension headaches have returned. Did 4 before almost passing out in pain, waited 5 mins, then resumed again and got 4

PINWHEEL CURLS
80-11

**DC stretches for biceps**

DC CALF PRESSES
+320-12
15 sec holds
WOW this is painful
Same settings as new leg press setup (chair on 2nd to last notch)
Feels like I not only really hit the calves but also feel a stretch in hams, so clearly they're tight

LYING HAMSTRING CURLS
170-5,3,1-9 rp
Good Negatives plus static at end
6th on first rp wasn't full rom

Modifying foot placement even further on hack squats. Feet closer together and pointing straight instead of externally rotating them.

HACK SQUATS (weight minus carriage)
340-6
250-20
I got nailed to the focking cross on these. Failed 4 reps so repeated the 4 after a under 10 second pause

**DC stretches for hams and quads**
Right quad stretch felt incomplete

**SUPERSET THE BELOW**
HANGING AB RIPPER 10x3
HIP ABD 150-15x3
LEG RAISES 20x3
HIP ADD 150-15x3

Well today presented me with an interesting discovery. I had suffered with bouts of exertion headaches on 2 previous occasions only for them to return to plague me since Monday. Today I took my indomethacin, a pain medicine prescribed to those diagnosed with exertion headaches, and when I got to my working set of barbell curls the condition still hit me. I was so frustrated from the pain and the inconvenience of the condition that I sat out for about 5 to 10 minutes, and in that time I googled for info on exertion headaches again.

To recap, none of my doctors knew what was causing them, and when I asked them why I have them they would provide these circular arguments that basically told me they didn't know what they were talking about.

Finally, though, this internet search revealed me something - if it's not vascular (we know mine's not), then it's likely due to poor posture (which I have!). Particularly, it's likely a nerve being pinched or something in the neck area, and that's where my poor posture lies and why I've been seeing a chiropractor.

Anyways, with this info I decided to do some neck stretches as well as the neck exercises prescribed to me by my doc. At first it almost felt like they were going to provoke another exertion headache, but it never got there. After I did them, I put in extra effort to force my neck back (which would keep it straight(er)), and I had no problem for the rest of my workout! So this is great news! I'll have to consult with my doc about this.

Anyways, as for the rest of the workout, it was decent. The lying hamstring curls kind of sucked as I couldn't get the full range of motion. I dont know if it was too much weight (possible, but unlikely) or because I set up the lever in such a way that it didnt fit with my height and so I couldn't curl it back enough. Now, the hack squats were absolutely killer! especially on the quads. I loved it. Can't wait to do it like this more frequently.

 

[Torobestia]

I have a staff infection on my ankle. I'm really hoping it doesn't spread into the bone. On meds now, hope this can kick it sooner than later :\ No lifting for a while

 

[HardCore1]

Sorry to hear that bro. Get well soon and good luck!

 

[Torobestia]

Sorry to hear that bro. Get well soon and good luck!

Hey, thanks for the support man. Apparently my reply never got posted (?). Anyways, wow, that was one hell of an infection.

Anyways, my case of ankle cellulitis is over. I had to lay in bed and keep my foot elevated on pillows for about a week and a half. I was basically limited to watching things on my computer, and reading. My only times out of bed were to go to the bathroom, the occasional meal I prepared for myself (someone else would often bring me meals at first since I just could not put any weight on that leg), or to shower. But it's over, and so I began working out last week. Funny thing is, I don't think my upper body strength suffered much. However, my legs seemed to have taken a big hit from not moving at all. Also, I may have put on a little fat from well not moving, lol.

So I'll post up my last 4 workouts on here in different posts. I can't wait to resume the fun!


-------------------------------------

MONDAY 08/22/11

UPPER SPLIT

INCLINE BENCH
205-7,3,2-12 rp
Good Negs plus great static at end

**DC stretch on incline with dbs**

WIDE GRIP UPRIGHT ROWS
135-12,6,5-23 rp
Great Negatives plus static at end
Grip was off on some reps due to using a different bar
**DC stretch for delts**

DIPS
60-7,3,1-11 rp
Nice negatives plus static at end
Hmm... Too ambitious of a return weight

**DC stretch for triceps**

NARROW CHINUPS
50-7,3,1-11 rp
Negatives plus static at end

RACK PULLS (feels very low)
515-1 rofl too ambitious again, 1
455-6
Everything failed on these, core (abs and lower back), upper back, legs...

**DC stretch for back**

FACE PULLS
130-12,12,13
used some negatives in last 2 sets

Well it felt great to be back at the gym. I pushed myself hard on these. Additionally, and I didn't mention this, but I had a brief workout on Saturday involving the same muscles, but I just did light weight with a lot of volume and had some DOMS, which I probably did not man up enough to get over. My ankle was still pretty swollen so I had to be careful about how I moved it. Yes, I did rack pulls, but I was careful with my foot placement and it didn't aggravate it. What did happen though was that I had lost a lot of core strength and I think I set the pins in the rack a little lower than normal, so rack pulls were just beyond difficult. Anyways, can't wait for the next workout.

 

[Torobestia]

WEDNESDAY 08/24/11

LOWER SPLIT

BARBELL CURLS
105-9,4,2-15 rp
Fat negatives plus long static at end

PINWHEEL CURLS
70-13

**DC stretches for biceps**
WOW the pump is INSANE

DC CALF PRESSES
+290-12
15 sec holds
WOW this is painful

LYING HAMSTRING CURLS
140-8,4,2-14 rp
Great negatives esp towards end plus great static at end

HACK SQUATS (weight minus carriage)
300-5 <-- struggled hard for the 6th but couldn't snag it
210-20
Noodle legs

**DC stretches for hams and quads**

**SUPERSET THE BELOW**
HANGING AB RIPPER 10x3
HIP ABD 150-12x3
LEG RAISES 20x3
HIP ADD 150-12x3

So this was a really intense workout. It was sad to see how far down I had to set the hack squat weight at, but I know it'll return pretty fast, especially since I'm on a bulk now. And man, the DOMS I got from this workout was INSANE. I had the stiffest legs for 3 days. Before I deadlifted on Friday (the next workout), I had foam-rolled that day AND the day before, lol. Pretty good stuff.

 

[Torobestia]

FRIDAY 08/26/11

UPPER SPLIT

FLAT BENCH
205-10,3,2-15 rp
Great Negatives plus static at end. Had an additional forced rep on 2nd rp

**DC stretch for chest**

STANDING MILITARY PRESS
115-8,4,2-14 rp
Fat negatives plus good static at end
Holy, the time off actually has allowed my body to correct it's form on overhead press how awesome. So I'm doing this real well now. I did kinda use some body English last rp but first 2 were perfect

**DC stretches for delts**

SMITH JM PRESS
142-10,4,3-17 rp
Fat Negatives, static at end
Triceps feeling like exploding

**DC stretch for triceps**

WIDE PULLUPS @ 223
35-7,3,2-12 rp
Negatives plus static at end

DEADLIFTS
455-4 <-- naked reps and reset each. Failed 1, lost grip on 6th attempt
365-6

**DC stretch for back**

FACE PULLS (on a different machine than normal)
150-12,12,12 (probably equivalent to 130 on the machine I normally use)

Well, I'm really glad to see my strength returning slowly but surely. The deadlifts were really good. I almost had 5, but I failed on 2 - the first (my 4th attempt) I just missed flat out, the 2nd (my 6th attempt) I lost my grip. I will even go ahead and up the weight next time I DL.

 

[Torobestia]

SATURDAY 08/28/11

LOWER SPLIT

SEATED ALT DB CURLS
50-10,5,3-18 rp
Fat negs plus long static
BIG bicep pump

REVERSE GRIP CABLE CURLS
110-19
WOW LOL

**DC stretch for biceps**

DC HACK SQUAT CALF PRESS
290-12
15 sec hold
Very nice calf pump

GHR
10-10,5,3-18 rp
Great negatives plus static at end

LEG PRESS
17-7
13-20
Hit these smoothly, but it was really painful
Chair was now set up higher so 2 pinholes are showing. Set up feet parallel, same width as on hack squats, but up a little higher

**DC stretch for quads and hams**

STANDING AB CURLS
160-15,15,15

LEG LIFTS
20x3

I used a new setup on the leg press. I put the chair up higher (inclined at a greater angle) because I feel that emphasizes the quads more and the gluts less, at least for me. I also put my feet closer together and parallel to each other, much like when I'm on the hack squat. However, the feet are higher up on the platform which is unfortunate as it does involve a lot of gluts at that point, but it's a concession I have to make given my poor ankle flexibility. This allows for a greater range of motion. What's cool is this way I don't even get my hands involved at all - I let my knees touch my chest before pressing. But I got to make careful they only lightly touch my chest, otherwise I'll have a really hard time saving myself if I have to.

 

[Torobestia]

TUESDAY 08/30/11

UPPER DAY

DECLINE BENCH
255-8,4,2-14 rp
Fat negatives plus static at end

**DC stretch for chest**
Real good stretch, kinda put my arms in on the way down but elbows still out which was nice

SEATED MILITARY PRESS
125-9,3,3-15 rp
Great Negatives and static at end

**DC stretch for delts**

CLOSE GRIP BENCH
175-8,3,2-13 rp
Fat Negatives plus static at end

**DC stretch for triceps**

BENT OVER ROWS
295-8
235-12
Pause when contracted
Wow nice reps

TBAR NARROW (weight on bar)
180-8,3,2-13 rp
Controlled reps

**DC stretch for back**

REAR DELT ON PEC DEC
110-10,10,10

Great session. Feeling pretty strong on my lifts, and today I didn't even use wrist wraps on my bent over rows and still did them ok. Looks like maybe all I need to do is man up - cool. The form on those was so on point, so I was really happy. The only thing is I pulled a lot with my scapula/inner back muscles, and I could feel it afterwards, so that was strange. I had a really strange seated BB press workout, don't know what to do about that. Maybe I'll swap it for DBs, I dont know yet.

 

[Torobestia]

THURSDAY 09/01/11

LOWER SPLIT

SEATED EZ CURLS 19.5
40-10,4,2-16 rp
Fat Negatives plus long static after
Emphasis on full extension, actually really hard not out of the hole but halfway up

HAMMER CURLS
65-13

**DC stretches for biceps**

DC SEATED CALF RAISES
135-12
15 sec holds and negatives
Ankle that had infection acting up...

SEATED LEG CURLS
185-13,7,4-24 rp
Fat negatives plus long static at end

BOX SQUATS
335-5 <--- shot I had 6 but breathed too hard after 5th rep and lost my form
245-20

**DC stretches for hams, and quads*

STANDING ROPE AB CURL
160-15,15,15

LEG RAISES
20,20,20

This was a great workout. I hit my biceps hard and my legs hard, too. Now, one thing I've noticed is somehow I'm hitting a very high first rp, then the second rp dwindles down a bit, but the third rp is usually >50% of my 2nd rp, which is interesting. Besides that, while doing the seated calf raise I started getting a sort of strangling type of pain in my right ankle, the one that had been infected. It's still a bit swollen, supposedly because I haven't put it in the optimal conditions to drain the lymphs of all the dead stuff in them (this isn't great), but it doesn't mean anything bad. I should take it easy and maybe start putting hot compresses or elevating my foot when laying down to speed this process up. Additionally, my squat set was very interesting. I had a lot more for the strength set in me, but I couldn't do it because in the process of coming up and breathing out I lost my form and thought it too dangerous to try to fix and go for a 6th rep (especially without a spot). But interestingly enough, this widowmaker set was one of my hardest ever (that I completed - otherwise the one for 295 I did in December would be the hardest). It was hard to keep up the core strength throughout the set, so I'm going to really have to buckle down and work on that. Also, I might try and play around with my speed through the widowmaker. For the hack squat and leg press, it's truly more tolerable if I attack the 20 reps 2 at a time (do 2, take some breaths, do another 2, etc). I might try and go back to 5 at a time, releasing pressure at the top then breathing between each 5 reps. I just don't know, these are already hard to do on a box. Hell, even my warmup with 135 feels like a pain in the ass when done on the box.

Note: in hindsight (today, Friday), I'm having some back problems. Not in my lower back or upper back, interestingly, but my middle back. I have no idea what this is about except I might have slouched on some of those reps. Not good.

 

[Torobestia]

Woops! Let myself slide in updating my journal. Here are some more posts...

-------------

SATURDAY 09/03/11

UPPER SPLIT

(HIGHER) INCLINED BENCH
205-6,2,2-10 rp
Great Negs plus great static at end
Wow this sucked balls. No probs with form either. I'm gonna assume it's this **** bench at the gym I'm at

**DC stretch on incline with dbs**

WIDE GRIP UPRIGHT ROWS
145-12,5,4-21 rp
Good Negatives plus static at end
**DC stretch for delts**

DIPS
60-8,4,2-14 rp
Great negatives plus static at end
Almost 3 at the end damn

**DC stretch for triceps**

NARROW CHINUPS ON LAT PULLDOWN
260-6,2,2-10 rp
Negatives plus static at end

RACK PULLS (a pinch higher than last time - above shin midpoint but below knee)
505-5 <-- naked reps, reset each
445-7 <-- lost grip and form on 8th rep

**DC stretch for back**

FACE PULLS
145-15,15,13

Well today's workout was a mixed bag. I was really disappointed with the inclined bench. But I think this was due not only to being at a new gym (temporary, my old gym was closed today for a football game [gay]) which uses these benches that have triangle shapes rather than rectangles, but the incline bench was also at a higher incline angle. I say this because I really felt this hit my shoulders a lot, and it has NEVER hit my shoulders like this since I have used a wider grip back last fall.

 

[Torobestia]

MONDAY 09/05/11

LOWER SPLIT

BARBELL CURLS
115-8,3,2-13 rp
Fat negatives plus static at end

PINWHEEL CURLS
70-14

**DC stretches for biceps**
WOW the pump is INSANE

DC CALF PRESSES
+300-12
15 sec hold

LYING HAMSTRING CURLS
150-8,4,2-14 rp
Good negatives plus static at end

HACK SQUATS (weight minus carriage)
310-6 almost 7!!
220-20
Noodle legs

**DC stretches for hams and quads**

**SUPERSET THE BELOW**
HANGING AB RIPPER 10x3
HIP ABD 150-12x3
LEG RAISES 20x3
HIP ADD 150-12x3

Woah! Very sweet workout. I absolutely hammered the quads this workout. Glad I hit 6 reps on the strength set of my hack squats and didn't die at 5. I need to keep it at 6 until I hit 4 plates/side, at which point I can start being ok with less. And everything else was also good, no complaints. It was just hard to do the bicep curls - it's really exhausting trying to get my air in. I may have forgotten how to do this, as strange as it may sound. I will have to consult someone about this.

 

[Torobestia]

WEDNESDAY 09/07/11

UPPER SPLIT

FLAT BENCH
215-9,4,2-15 rp
Fat Negatives (somewhat quicker on 3rd rp though) plus static at end.

**DC stretch for chest**

STANDING MILITARY PRESS
125-8,3,1-12 rp
Good negatives plus good static at end

**DC stretches for delts**

SMITH JM PRESS
152-9,3,2-14 rp
Fat Negatives, static at end
Triceps feeling like exploding

**DC stretch for triceps**

WIDE PULLUPS @ 226
45-7,3,2-12 rp
Negatives plus static at end

DEADLIFTS
465-5 <-- naked and reset each time
405-7 <-- "" **** sucks but great form

**DC stretch for back**

So what we can gather from today is, not just am I a beast but I am apparently not a man of my word. I swore I would give up the flat bench, yet here I am again, HURTING MY SHOULDER LOL. This really was tweaking my left shoulder, and I have no idea why. I feel my form was so perfect ... I tried tucking my elbows harder, and it still came up. I tried to tuck them less, still hurt. I just dont know about this Everything else was really great. My shoulder presses were just every so slightly weak, but I attribute that to my flat bench experience. Strangely, I did really well with my working set on the flat bench, so *shrug*

 

[mattrag]

Mean workouts.

You liking DC?
Never trained DC but I hear it makes you strong. Doing 531 now. Thinking if I ever bulk I'll do DC. And if I have enough equipment at home. I don't have a reg gym.

 

[Torobestia]

Mean workouts.

You liking DC?
Never trained DC but I hear it makes you strong. Doing 531 now. Thinking if I ever bulk I'll do DC. And if I have enough equipment at home. I don't have a reg gym.

Thanks man. Yeah, I love DC. I will say that I'm a little upset with my flat bench progress. While it is not my worst lift for my weight category, it is the one I'd like to get up the most and it has just stalled this entire time.

But oddly enough my decline has been going up linearly (you have to understand that I've ran into some freak medical issues the past 2 or 3 months so I haven't been able to make steady progress yet) and my incline has just blasted through the roof.

So I'm not sure what's going on with the flat bench. But there's a lot of positive feedback on the program, and nowadays I like how quickly you go through workouts. Minus time changing clothes and such, I'm in and out in about an hour +/- 10 minutes.

 

[mattrag]

Thanks man. Yeah, I love DC. I will say that I'm a little upset with my flat bench progress. While it is not my worst lift for my weight category, it is the one I'd like to get up the most and it has just stalled this entire time.

But oddly enough my decline has been going up linearly (you have to understand that I've ran into some freak medical issues the past 2 or 3 months so I haven't been able to make steady progress yet) and my incline has just blasted through the roof.

So I'm not sure what's going on with the flat bench. But there's a lot of positive feedback on the program, and nowadays I like how quickly you go through workouts. Minus time changing clothes and such, I'm in and out in about an hour +/- 10 minutes.

Sweet. I'll look into it for the winter. .

 

[HardCore1]

THURSDAY 09/01/11

LOWER SPLIT

SEATED EZ CURLS 19.5
40-10,4,2-16 rp
Fat Negatives plus long static after
Emphasis on full extension, actually really hard not out of the hole but halfway up

HAMMER CURLS
65-13

**DC stretches for biceps**

DC SEATED CALF RAISES
135-12
15 sec holds and negatives
Ankle that had infection acting up...

SEATED LEG CURLS
185-13,7,4-24 rp
Fat negatives plus long static at end

BOX SQUATS
335-5 <--- shot I had 6 but breathed too hard after 5th rep and lost my form
245-20

**DC stretches for hams, and quads*

STANDING ROPE AB CURL
160-15,15,15

LEG RAISES
20,20,20

This was a great workout. I hit my biceps hard and my legs hard, too. Now, one thing I've noticed is somehow I'm hitting a very high first rp, then the second rp dwindles down a bit, but the third rp is usually >50% of my 2nd rp, which is interesting. Besides that, while doing the seated calf raise I started getting a sort of strangling type of pain in my right ankle, the one that had been infected. It's still a bit swollen, supposedly because I haven't put it in the optimal conditions to drain the lymphs of all the dead stuff in them (this isn't great), but it doesn't mean anything bad. I should take it easy and maybe start putting hot compresses or elevating my foot when laying down to speed this process up. Additionally, my squat set was very interesting. I had a lot more for the strength set in me, but I couldn't do it because in the process of coming up and breathing out I lost my form and thought it too dangerous to try to fix and go for a 6th rep (especially without a spot). But interestingly enough, this widowmaker set was one of my hardest ever (that I completed - otherwise the one for 295 I did in December would be the hardest). It was hard to keep up the core strength throughout the set, so I'm going to really have to buckle down and work on that. Also, I might try and play around with my speed through the widowmaker. For the hack squat and leg press, it's truly more tolerable if I attack the 20 reps 2 at a time (do 2, take some breaths, do another 2, etc). I might try and go back to 5 at a time, releasing pressure at the top then breathing between each 5 reps. I just don't know, these are already hard to do on a box. Hell, even my warmup with 135 feels like a pain in the ass when done on the box.

Note: in hindsight (today, Friday), I'm having some back problems. Not in my lower back or upper back, interestingly, but my middle back. I have no idea what this is about except I might have slouched on some of those reps. Not good.

That's is kinda funny about how your 3rd rp is is about 50% or compared to the 2nd. I wonder if your body is recruiting extra muscle fibers for the third attempt? That makes sense to me! When I did DC a few years ago, my 2nd rp was 60-70% of the 1st and my 3rd rp was terrible. Like 10% the entire 10-12 weeks. I still loved it though. Glad to hear your health is back in check and your strength didn't suffer. Beat it up!

 

[Torobestia]

FRIDAY 09/09/11

LOWER SPLIT

SEATED ALT DB CURLS
55-8,5,3-16 rp
PHAT negs plus long static
BIG bicep pump

REVERSE GRIP CABLE CURLS
120-20

**DC stretch for biceps**

DC HACK SQUAT CALF PRESS
300-12
15 sec hold
Very nice calf pump

GHR
20-9,4,2-15 rp
Great negatives plus static at end

LEG PRESS
17+10-8
13+10-20
Pain in right knee until working strength set
Chair was now set up higher so 2 pinholes are showing. Set up feet parallel, same width as on hack squats, but up a little higher

**DC stretch for quads and hams**

STANDING AB CURLS
160-15,15,15

LEG LIFTS
20x3

I was fooling around with my foot placement on the leg press while I had the weight up. This was perhaps the dumbest thing I've ever done. Nothing went wrong at the time, but the next day I had a pretty sore knee from that.

 

[Torobestia]

SUNDAY 09/11/11

UPPER DAY

DECLINE BENCH
265-8,3,2-13
Great negatives plus static at end
Some body English on 2 but whatever

**DC stretch for chest**
Tweaked left shoulder on stretch :/

SEATED DB PRESS
65-9,4,2-15 rp
Good Negatives and static at end

**DC stretch for delts**

CLOSE GRIP BENCH
175-8,3,2-13 rp
Fat Negatives plus static at end

**DC stretch for triceps**

BENT OVER ROWS
305-7
245-11
Pause when contracted
Wow nice reps

TBAR NARROW (weight on bar)
180-9,4,3-16 rp
Controlled reps
Killed it!

**DC stretch for back**

Well, I need to find a new shoulder workout to do, which is why I did the seated DB press instead of BB press. I need to be able to do something on my own without a spot. Unfortunately, this doesn't cut it either because when I get to the third rp I can't even get the weight up to lift it on my own. So it looks like I'll either be doing seated smith machine press, or I'll use the machine shoulder press, which is kind of ghetto. Everything else (minus the chest stretch) was really great. I loved how well I hit those decline bench sets, and all my back work was on point. Don't really know what's up with the cgbp ... maybe has something to do with the fact I gave myself lift-offs? Sounds lame, but could be a factor.

 

[Torobestia]

WEDNESDAY 09/14/11

LOWER SPLIT

SEATED EZ CURLS 19.5
45-9,3,1-12 rp
Fat Negatives plus long static after

HAMMER CURLS
70-13

**DC stretches for biceps**

DC SEATED CALF RAISES
145-12
15 sec holds and negatives
Wow the pain was insane

SEATED LEG CURLS
195-13,7,4-24 rp
Fat negatives plus long static at end

BOX SQUATS
345-6
255-20 <-- this **** is getting really tiresome. I need a 3rd lung

**DC stretches for hams, and quads*

STANDING ROPE AB CURL
160-15,15,15

LEG RAISES
20,20,20

Very nice workout + post workout meal I did have a problem on my widowmaker though. I had to rest for about 5 seconds after rep 12 because I was simply so tired and couldn't get a breath - literally starving of air. But I completed the 20, and it hurt like hell - so I say mission accomplished!

P.S. had to workout today because of recent situations surrounding other aspects of my life (new job, new apt, moving, etc)

 

[Torobestia]

THURSDAY 09/15/11

UPPER SPLIT

INCLINED BENCH
215-7,3,2-12 rp
PHAT Negs plus great static at end
And last time it was 10 rp with 205. See? I told u that incline bench at the other gym was too inclined

**DC stretch on incline with dbs**
Superpumped

WIDE GRIP UPRIGHT ROWS
155-10,6,3-19 rp
Good Negatives plus static at end
Bad form on first rp which sucks
**DC stretch for delts**

DIPS
70-7,3,2-12 rp
Great negatives plus static at end
Pretty rough lol

**DC stretch for triceps**

NARROW CHINUPS
60-8,3,2-13 rp
Negatives plus static at end

RACK PULLS (low)
515-3 <-- naked reps, reset each **** I think i set these too low lol was very hard
455-11 <-- set these higher and hit np

**DC stretch for back**

Well the rack pulls sucked today. Part of it was I set it up way too low, and since I did squats yesterday I was just doing a little too ****ty for this. But when I set the rack pins higher, it was slightly too higher thus how easy the 455 was. But, the setting I had it at for 455 is where I want it to be PROVIDED I am wearing my shoes. This time, I forgot to put on my chucks, so I didn't wear anything, which set me pretty low to the ground.

Well anyways, the rest of my workout was pretty beast. I was pleasantly surprised with chinups, and I was very happy that I hit the incline like I thought I should. Looking forward to future workouts.

 

[Torobestia]

SATURDAY 09/17/11

LOWER SPLIT

BARBELL CURLS
125-6,3,2-11 rp
Good negatives plus static at end

PINWHEEL CURLS
75-14

**DC stretches for biceps**

DC CALF PRESSES
+310-12
15 sec hold

LYING HAMSTRING CURLS
160-8,3,2-13 rp
Good negatives plus static at end

HACK SQUATS (weight minus carriage)
320-7 <-- easy?
230-20 <-- easy...?

**DC stretches for hams and quads**

**SUPERSET THE BELOW**
HANGING AB RIPPER 12x3
HIP ABD 160-12x3(first set was 15 lol)
LEG RAISES 20x3
HIP ADD 160-12x3 (first set was 15 lol)

Well, I must say I was pleasantly surprised by my legs workout today, in particular the hack squats. I kept the strict form as before, but I hit them hard and deep, and very smoothly to the point of being easy. I guess next week I'll jump up 20lbs and see how that goes for the strength set before doing the widowmaker.

 

[Torobestia]

MONDAY 09/19/11

UPPER SPLIT

FLAT BENCH
225-8,4,2-14 rp
Great Negatives plus static at end.

**DC stretch for chest**
Great stretches

STANDING MILITARY PRESS
135-7,3,1-11 rp
Great negatives plus good static at end

**DC stretches for delts**

SMITH JM PRESS
162-8,3,2-13 rp
Fat Negatives, static at end
Triceps feeling like exploding again

**DC stretch for triceps**

WIDE PULLUPS @ 227
55-7,3,2-12 rp
Negatives plus static at end

DEADLIFTS
475-5 <-- naked and reset each time. Kinda easy
415-8 <-- only reset 3 times. Just too tired and wanted to get this done.

**DC stretch for back**

FACE PULLS
140-13,13,12


I actually made up the working set on the flat bench. What I mean is, my spotter was nice but didn't follow my instructions to let me handle the weight, so during the second rp I received lot of help. On the other hand did 3 rep on 3rd rp so that was good. So I rounded it out to be a 14rp set. Everything else was really awesome.

 

[Torobestia]

WEDNESDAY 09/21/11

LOWER SPLIT

SEATED ALT DB CURLS
60-8,4,2-14 rp
PHAT negs plus long static
BIG bicep pump

REVERSE GRIP CABLE CURLS
130-19

**DC stretch for biceps**

DC HACK SQUAT CALF PRESS
310-12
15 sec hold

GHR
30-9,4,2-15 rp
Great negatives plus static at end

LEG PRESS
17+25-8
13+25-20
Chair was now set up higher so 2 pinholes are showing. Set up feet parallel, same width as on hack squats, but up a little higher
NOODLE LEGS!

**DC stretch for quads and hams**

**superset and minute rest between lifts, thus only 12 reps at end**

STANDING AB CURLS
160-15,15,12

LEG LIFTS
20x3

Great workout. Upped the leg press weight by 15 instead of 10 since my hacksquat lift was so easy and since it's easier to put on a quarter rather than two tens or a quarter and a fiver (for +30 vs. +25). Looks like it was the decision to make. I worked out much earlier than usual, though, since I have something at 5 which is my usual workout time. I went to the gym around 11/12 and it's pretty hard to walk right now, lol.

On a different note, my weight has stagnated for the past 2+ weeks. While this means I have experienced some recomping, I was still hoping for it to go up, especially since I know I have room to grow. So I have been steadily increasing calories, mostly trying to hit the carbs both pre-WO and post-WO. I have started using honey in my oatmeal post workout, 3 Tbps (or 3x servings, I forget if they're teaspoons or Tbsp), and just recently I've started adding brown sugar to my pre-workout drink. I like to keep things as less insane as possible so this is what I've come up with. I would rather not eat more carbs at any other time of the day except maybe bfast. If this doesn't do it, then I'll start adding in more fats, which I was thinking about doing anyways pretty soon. I just ran through my last food budget that I got while I was in school (I was allotted 2000 for food ), but that means I gotta tighten up the belt now. I will have to restructure my diet soon as I can not sustain a $140/week food budget that I've been carrying recently, though that was kind of for 2 people. I think what I'll do is drop avocados, peanut butter, mixed nuts, and various produce items, and I'll add in more oils (coconut, maybe macademia), stick with maybe 3 veggies (thinking spinach, broco, and peppers atm, and maybe carrots, too). This might help save on costs. Also jumping on the chicken wagon instead of relying on cottage cheese may help with my budget, too. I'm not sure. It's just hard for me to imagine spending the same money I used to, and I really dont know where it was going...

 

[Torobestia]

FRIDAY 09/23/11

UPPER DAY

DECLINE BENCH
275-7,4,2-13 rp
Great negatives plus static at end
Some body English on 2 but whatever

**DC stretch for chest**

SEATED BB PRESS
135-9,3,1-13 rp
Great Negatives and static at end

**DC stretch for delts**

CLOSE GRIP BENCH
185-8,3,2-13 rp
Fat Negatives plus static at end

**DC stretch for triceps**

BENT OVER ROWS
315-5
255-11
Pause when contracted
Great form on reps except for 5th rep with 315. Had some back rounding right after the 4th rep which sucked, but believe it or not I had been moving right before working out, and after I finished my rows my lower back felt better than it did at the start. Odd.

TBAR NARROW (weight on bar)
190-8,4,3-15 rp
Controlled reps, some body English on 15th
Killed it!

**DC stretch for back**

Well today was an excellent workout. Really strange rp set for shoulder press, but what can I say? I have settled on sticking with the seated shoulder press as since I don't go so deep to the point of absurdity anymore I don't need a spotter for it, so that's good! Also, the one bad thing I have to mention is that while I've been really good at sticking with my prehab exercises, I have not been doing much for my rear delts. At least I've been inconsistent. So I'll have to start getting on that.

 

[mattrag]

FRIDAY 09/23/11

UPPER DAY

DECLINE BENCH
275-7,4,2-13 rp
Great negatives plus static at end
Some body English on 2 but whatever

**DC stretch for chest**

SEATED BB PRESS
135-9,3,1-13 rp
Great Negatives and static at end

**DC stretch for delts**

CLOSE GRIP BENCH
185-8,3,2-13 rp
Fat Negatives plus static at end

**DC stretch for triceps**

BENT OVER ROWS
315-5
255-11
Pause when contracted
Great form on reps except for 5th rep with 315. Had some back rounding right after the 4th rep which sucked, but believe it or not I had been moving right before working out, and after I finished my rows my lower back felt better than it did at the start. Odd.

TBAR NARROW (weight on bar)
190-8,4,3-15 rp
Controlled reps, some body English on 15th
Killed it!

**DC stretch for back**

Well today was an excellent workout. Really strange rp set for shoulder press, but what can I say? I have settled on sticking with the seated shoulder press as since I don't go so deep to the point of absurdity anymore I don't need a spotter for it, so that's good! Also, the one bad thing I have to mention is that while I've been really good at sticking with my prehab exercises, I have not been doing much for my rear delts. At least I've been inconsistent. So I'll have to start getting on that.

Goddamn you are strong man. How is the body composition looking?

Bent over rows and bench... you are operating in my 1 Rep Max intensity..... Great work!

 

[Torobestia]

Goddamn you are strong man. How is the body composition looking?

Bent over rows and bench... you are operating in my 1 Rep Max intensity..... Great work!

Heh, thanks man. I love intense routines, so this is all up my alley. The only thing that hasn't been so intense though is my dedication ... I've been doing some serious slacking on the cardio, lol. Since I had a bad case of cellulitis on my ankle back in aug I haven't done any, but surprisingly my body composition has taken very little of a hit. Sure, I went up from 10-11 to 12-13%, but it's not too bad. Strength is going up, and once I jump on board with the cardio again pending a stable living scenario, I should be pretty good. You may not have read this but I ended my cut/recomp back in July since I had plateaued for 2 months, so I thought I'd just give it another shot next Spring and devote the rest of this time to gaining. Should be fun!

 

[Torobestia]

SUNDAY 09/26/11

LOWER SPLIT

SEATED EZ CURLS 19.5
50-6,2,1-9 rp
Fat Negatives plus long static after

HAMMER CURLS
75-10

**DC stretches for biceps**

DC SEATED CALF RAISES
155-12
15 sec holds and negatives
Didn't feel great on ankles...

LYING LEG CURLS
160-8,4,2-14 rp
Fat negatives plus long static at end
Had to do lying ones as I'm at a diff gym today than normal. Last rep of 2nd rp was kinda lacking rom

BOX SQUATS
355-6
265-20

**DC stretches for hams, and quads*

STANDING ROPE AB CURL
160-15,15,15

LEG RAISES
20,20,20

I had a great workout. I thought it would all suck due to lack of sleep this weekend and tons of more moving, but it was alright once I got into it. The Muscle Marinade really hit me like a train today, so that was a much needed booster. Had a lovely dinner to pat myself in the back for completing the squats (well ok, it wasn't that great - just the usual, plus a grapefruit). Something about grapefruits when you finished a workout, I dont know, but you just crave them.

 

[mattrag]

Heh, thanks man. I love intense routines, so this is all up my alley. The only thing that hasn't been so intense though is my dedication ... I've been doing some serious slacking on the cardio, lol. Since I had a bad case of cellulitis on my ankle back in aug I haven't done any, but surprisingly my body composition has taken very little of a hit. Sure, I went up from 10-11 to 12-13%, but it's not too bad. Strength is going up, and once I jump on board with the cardio again pending a stable living scenario, I should be pretty good. You may not have read this but I ended my cut/recomp back in July since I had plateaued for 2 months, so I thought I'd just give it another shot next Spring and devote the rest of this time to gaining. Should be fun!

Im actually contemplating doing that too. My cut/recomp has pretty much hit a wall due to bad planning. Strength is at an all time low.
Thinking about trying to get STRONGER!!

Cardio...man... I workout at home so cardio is something I RARELY have motivation to do... =\

 

[Torobestia]

Im actually contemplating doing that too. My cut/recomp has pretty much hit a wall due to bad planning. Strength is at an all time low.
Thinking about trying to get STRONGER!!

Cardio...man... I workout at home so cardio is something I RARELY have motivation to do... =\

Yeah. It's never really good to run a cut for an extended period of time. Doing it in shorter cycles is always best. Too bad I didnt follow my own advice! At any rate, getting big is pretty fun, but I am trying to not go too hard on this bulk.

And yeah, cardio can suck sometimes. I had a pretty bad knee pain when running, but it's possible it was due to my posture and my running form. After having tons of rehab for it I think I'm gonna give it a shot. Sure as hell more interesting than doing the stepmaster all the time.

 

[mattrag]

Yeah. It's never really good to run a cut for an extended period of time. Doing it in shorter cycles is always best. Too bad I didnt follow my own advice! At any rate, getting big is pretty fun, but I am trying to not go too hard on this bulk.

And yeah, cardio can suck sometimes. I had a pretty bad knee pain when running, but it's possible it was due to my posture and my running form. After having tons of rehab for it I think I'm gonna give it a shot. Sure as hell more interesting than doing the stepmaster all the time.

Yea a depressed metabolism.. .hell a depressed everything, especially a self induced one for such a long time sux...

Knee injury is horrible, any joint injury is horrible... gotta get that prehab/rehab work in!

 

[Torobestia]

Man, falling behind with my updates. I've been in the process of moving both myself and my mom to two different places, and I've finally finished. But that and a new job have kept me very busy, so I just haven't had the time. Anyways, I do always keep records, and I like to put them up here if only as a backup since I sometimes mistakenly delete the entries in my ipod.

-------------

TUESDAY 09/27/11

UPPER SPLIT

INCLINED BENCH
225-6,2,1-9 rp
PHAT Negs plus long static at end

**DC stretch on incline with dbs**

WIDE GRIP UPRIGHT ROWS
165-8,4,2-14 rp
Good Negatives plus static at end

**DC stretch for delts**

DIPS
80-6,3,1-10 rp
Great negatives plus static at end
Hands ****ing died on this not so much triceps. So not too much of a tricep pump

**DC stretch for triceps**

NARROW CHINUPS
70-7,3,2-12 rp
Negatives plus static at end

RACK PULLS
515-3
455-11
I just don't ****ing know

**DC stretch for back**

FACEPULLS
140-15,15,13

This workout was a B. I was happy to have gotten 9 rp with the 225 on the incline, but I was hoping for 1 more to even it out at 10. Also, I didn't do as well as I thought I could have with dips because my hands were hurting so bad in the palms while doing dips. I don't know if it's the grips, or if I'm a *****, but I couldn't finish off the set because my palms were in so much pain. And then there's the rack pulls. WTF I just can't do these anymore, at least not at this setting. Next time I'm going to raise it up a notch and see how it goes...

 

[Torobestia]

THURSDAY 09/29/11

LOWER SPLIT

BARBELL CURLS
135-3,2,1-6 rp
Fat negatives plus static at end
Perfect form. Just too hard for me lol

PINWHEEL CURLS
80-14

**DC stretches for biceps**
Holy pumps

DC CALF PRESSES
+320-12
15 sec hold

LYING HAMSTRING CURLS
170-7,3,2-12 rp
Good negatives plus static at end

HACK SQUATS (weight minus carriage)
340-6
250-20
Oh my god drove this **** so deep I thought I was in shanghai

**DC stretches for hams and quads**

**SUPERSET THE BELOW**
HANGING AB RIPPER 12x3
HIP ABD 155-12x3(first set was 15)
LEG RAISES 20x3
HIP ADD 155-12x3 (first set was 15)

So, this workout was A+. I was so surprised at how I handled the barbell curls with 135. What was even more surprising was how the most burn was not in the biceps but in the forearms. Looks like that needs some work. As for everything else, I nailed it all! Hack squats were just beautiful.

 

[Torobestia]

SUNDAY 10/02/11

UPPER SPLIT

FLAT BENCH
235-8,4,2-14 rp
Fat Negatives plus static at end.

**DC stretch for chest**
Great stretches

STANDING MILITARY PRESS
145-6,2,1-9 rp
Fat negatives plus static at end

**DC stretches for delts**

SMITH JM PRESS
162-8,4,2-14 rp
Fat Negatives, static at end
Triceps feeling like exploding again

**DC stretch for triceps**

WIDE PULLUPS @ 230
65-6,4,2-12 rp
Negatives plus static at end

DEADLIFTS
485-3 <-- naked and reset each time. tanked
425-5<-- ""

**DC stretch for back**

This workout rocked. Loved how I put up the bench ... last time I did 235, I was doing it for like 9 rp, max, lol, and without much of a negative. The military press though was strange. While warming up I did something, tweaked my left shoulder, so it started hurting. At 145 it didn't really feel too bad, but after the workout I started feeling some discomfort in the shoulder. It was hard to sleep with it. Everything else was great. Now, as for the deadlift, kinda wanted more than 3 reps. But I won't lie, I got psyched out by the weight. I just looked at it, and immediately I was intimidated. I just thought "this **** is too heavy, I don't want to do it." But I hit it anyways ... just not with all my courage. Also, on the fourth rep my ass shot straight up while my back was still down, so that 4th rep was not going anywhere - so I dropped it and called it a day. I may consider wearing a belt from now on out, see how it helps. I've never deadlifted with a belt before.

 

[Torobestia]

TUESDAY 10/04/11

LOWER SPLIT

SEATED ALT DB CURLS
65-6,3,1-10 rp
PHAT negs plus long static
BIG bicep and forearm pump

REVERSE GRIP CABLE CURLS
140-18

**DC stretch for biceps**

DC HACK SQUAT CALF PRESS
320-12
15 sec hold
Very nice calf pump

GHR
40-8,4,2-14 rp
Great negatives plus static at end

LEG PRESS
17+35-9
13+35-20
Same setup but feeling a lot of glutes
NOODLE LEGS!

**DC stretch for quads and hams**

STANDING AB CURLS
160-15,15,15

LEG LIFTS
20x2

This workout was good. I wish I could have gotten more on the seated DB curls, but it was just so hard. Also, the leg press widowmaker was underwhelming ... I felt my glutes were too involved, and I have no idea why as I was sure I used the exact same setup as I did with the 9 repper. Maybe my feet were up just a inch or half an inch more thus making a difference. Dont know. The GHR was a killer, though, in a good way. I was going to do 40lbs but was NOT feeling it. I'd say it was a good call to stick with 35, lol.

 

[Torobestia]

WEDNESDAY 10/05/11

UPPER DAY

DECLINE BENCH
285-6,2,1-9 rp
FAT negatives plus static at end

**DC stretch for chest**

SEATED BB PRESS
145-9,3,1-13 rp
Good Negatives and static at end

**DC stretch for delts**

CLOSE GRIP BENCH
195-8,3,1-12 rp
Fat Negatives plus static at end

**DC stretch for triceps**

BENT OVER ROWS
315-7
265-11
Pause when contracted
Wow nice reps

TBAR NARROW (weight on bar)
200-8,3,2-13

**DC stretch for back**

Great workout. I was very impressed with the seated shoulder press, and after my workout I noticed how much larger my shoulders are starting to look. I'm so glad they're finally coming together since I haven't had big delts since last year, when my programming was much different (1x day everything except arms, legs, and shoulders (kind of) were twice a week). I probably could have hit 10 on the decline today but I took those reps so slow, lol.

 

[Torobestia]

FRIDAY 10/07/11

LOWER SPLIT

SEATED EZ CURLS 19.5
50-7,2,2-11 rp
Fat Negatives plus long static after

HAMMER CURLS
75-11

**DC stretches for biceps**

DC SEATED CALF RAISES
165-12
15 sec holds and negatives

SEATED LEG CURLS
215-10,5,4-19 rp
Fat negatives plus long static at end

BOX SQUATS
365-2,2 forgot belt at home, god im a ****ing idiot
275-17

**DC stretches for hams, and quads*

STANDING ROPE AB CURL
170-12,12,12

LEG RAISES
20,20,20

Today was the biggest waste of time, ever. I forgot my belt at home, so when I got to the gym I had nothing to use for squats. All they had was this POS belt that was about totally worthless. I could seriously get more support out of a rubber band around my waste than that flimsy, paper-thin string excuse of a belt. God, I was so mad. Easiest 365x6, but not without a belt.

 

[Torobestia]

MONDAY 10/10/11

UPPER SPLIT

INCLINED BENCH
225-6,3,2-11 rp
PHAT Negs plus long static at end

**DC stretch on incline with dbs**

WIDE GRIP UPRIGHT ROWS
165-8,4,2-14 rp
Good Negatives plus static at end

**DC stretch for delts**

DIPS
80-7,2,2-11 rp
Great negatives plus static at end
Bad first rep on 2nd rp so I didn't count it

**DC stretch for triceps**

NARROW CHINUPS
80-5,2,2-9 rp
Negatives plus static at end

RACK PULLS
525-6 <-- naked plus resets, perfect form. Bout ****ing time
465-11

**DC stretch for back**

1 ARM CABLE REAR RELT FLY
30-15
40-15,12

FACEPULLS
120-20x

So today's workout pretty much kicked ass. I had a bad start as I had the world's worst spotter for the incline bench. The guy was a complete dumbass - told him 3 different ways to let me handle the weight, and he jumped in at rep 3. And believe me, I was not grinding, and I was not pushing the weight up slowly by then, so besides the extended eccentric don't know why he felt compelled to but in. Anyways, I kind of feel like a dick for ragging on a free spotter, but these guys should seriously be certified or something to be allowed to enter a gym before they enter. Anyways, the rest of everything went well, ESPECIALLY DEM RACK PULLS, YEAH BUDDY!! So happy I hit those with great power, form, and consistency. Back to kicking ass. And just in time - I'll need the extra trap and middle back muscles development I get from rack pulls for the deadlift on Friday. Last deadlift day, I kind of chickened out and only hit it for 3x reps instead of 5x. I'll also probably wear a belt this time ... getting too tough to handle that weight without it.

 

[mattrag]

Jeez those are some NICE lifts. Congrats on the rack pulls. Mean bent over rows too.
Keep killing it!

 

[Torobestia]

Jeez those are some NICE lifts. Congrats on the rack pulls. Mean bent over rows too.
Keep killing it!

Thanks man. Yeah, I was very pleased with the rack pulls. I was definitely on the verge of giving up for a bit (as in taking time off the gym altogether, especially with my squat fail that should not have been). But that upped my motivation, as well as getting over 10 rep with 225 on the incline. Today did not let up on the feats of strength

-----------

WEDNESDAY 10/12/11


LOWER DAY

BARBELL CURLS
135-3,3,1-7 rp
Fat negatives plus static at end
Perfect form. Using weight belt like last time really helps u keep ur core stable


PINWHEEL CURLS
85-11
eh, I was kind of swinging around with the belt. Dont know if I should not wear it for these, or if I'm just using too much weight for my bodyweight/my core strength/my bicep strength.


**DC stretches for biceps**
Holy pumps


DC CALF PRESSES
+330-12
15 sec hold


LYING HAMSTRING CURLS
170-8,3,2-13 rp
Good negatives plus static at end


HACK SQUATS (weight minus carriage)
350-6 <-- all but 6th real deep
260-20
Rollin' deep


**DC stretches for hams and quads**


**SUPERSET THE BELOW**
HANGING AB RIPPER 12x3
HIP ABD 160-15x3
LEG RAISES 20x3
HIP ADD 160-15x3

Beastin'. My quads were seriously getting activated during those bb curls. And then on the hack squat, phew, that was intense. I mean, intense. Everything else was real great today. Could have done better on the leg press calf press, but oh well. I think overall this was an A workout.

 

[Torobestia]

FRIDAY 10/14/11


UPPER SPLIT


FLAT BENCH
245-6,3,3-13 rp + 1 fp
Fat Negatives plus static at end.
Bad setup on first rp and hurt left shoulder. Fixed it and it was fine


**DC stretch for chest**
Great stretches


STANDING MILITARY PRESS
145-6,3,1-10 rp
Fat negatives plus static at end
Great form, too. No cheat except 1 rep (6th)


**DC stretches for delts**


SMITH JM PRESS
172-8,3,2-14 rp
Fat Negatives, static at end
Triceps feeling like exploding again


**DC stretch for triceps**


WIDE PULLUPS @ 229
75-5,2,2-9 rp
Negatives plus static at end
Almost 10


DEADLIFTS
495-3 <-- naked and reset each time. tanked
425-6<-- ""


**DC stretch for back**

Word.

 

[Torobestia]

WEDNESDAY 10/17/11


LOWER SPLIT


SEATED ALT DB CURLS
65-7,3,1-11 rp
PHAT negs plus long static
BIG bicep and forearm pump
Much better form than before but still not where I'd like it to be

REVERSE GRIP CABLE CURLS
150-18
Forearm felt like it was tearing in half.

**DC stretch for biceps**

DC HACK SQUAT CALF PRESS
330-12
15 sec hold
Very nice calf pump

GHR
45-6,3,2-11 rp
Great negatives plus static at end

LEG PRESS
18-7 <-- nice, deeper than usual after I did some flexibility stuff
14-20
Same setup
NOODLE LEGS!

**DC stretch for quads and hams**

STANDING AB CURLS
170-15,15,12

LEG LIFTS
20x3

Loved this workout today. I almost died with those glut ham raises ... they may have been harder than the leg presses, though at 18 plates I finally almost hit failure. I usually don't go that far because I have been known to almost get crushed when the legs went (the machine doesn't have the extra safety pins...) Starting to nail those seated curls very well, but I still have a little bit of swing. Interestingly I get tighter as I get deeper into the set, so it's only the beginning few reps.

Today, I also learned something important. If I stretch my hip flexors and quads (by raising a leg on a 42" box (I think that's the height??) and leaning forward for 10 seconds, relax, and repeat 7 times/leg) then I can hit the leg press a whole lot deeper. So that was real nice. I felt it deep in my quad. I'll have to start doing these for leg presses and hack squats (and maybe even back squats).

 

[Torobestia]

THURSDAY 10/20/11

UPPER DAY

DECLINE BENCH
285-6,3,2-11 rp
FAT negatives plus static at end
Suuup?!

**DC stretch for chest**

SEATED BB PRESS
155-10,2,1-13 rp
Good Negatives and static at end
LOL WTF is with the weird rp sets

**DC stretch for delts**

CLOSE GRIP BENCH
195-8,4,2-14 rp
Fat Negatives plus static at end
Tbh not sure if I did 9 first rp then 3 second, or 8/4 (as written). Oh well

**DC stretch for triceps**

BENT OVER ROWS
315-7
275-11
Pause when contracted
I am very comfortable with the form on the 315s, upping the weight next time
Perfect form on the 275, true and very much liked the hook grip

TBAR NARROW (weight on bar)
210-7,3,2-12 rp
Controlled reps
Killed it!

**DC stretch for back**

FACE PULLS
140-14,14,12
controlled reps

Feels like forever since I had gone to the gym! Damn. Anyways, this session was just simply fantastic. Every exercise was on point. Got an extra 2 reps on decline and CGBP, so now I'll move up on those two. My shoulder press, wow, I don't even know. But I also don't know how I both got 10 reps on the first rp and then only 2 on the 2nd. But it all came out to 13, which was both great but not "can-only-be-explained-by-steroids," so at least I know things are normal. I really improved on the bent over rows (my grip having improved likely helped). This plus T-bar left my back just shot. It felt amazing. I haven't felt this in a long time. The added face pulls really felt great for my rear delts and traps. Gonna wait until Saturday to lift again. I have a wedding to go to on Sunday, so it would be unreasonable to lift tomorrow then on Sunday (or worse, on Saturday, 3 back-to-back days). So that'll be that.

 

[HardCore1]

SOLID ROUTINE TOROBESTIA! JUST CURIOUS ON WHY YOU DO STANDING INSTEAD OF KNEELING AB CURLS? AND AS FAR AS YOUR STRETCHING, IS THIS YOUR DC STRECTH OR WAS THIS DONE BEFORE OR DURING THE LEG PRESS? THANKS IN ADVANCE FOR THE INFO BRO!


LOWER SPLIT


SEATED ALT DB CURLS
65-7,3,1-11 rp
PHAT negs plus long static
BIG bicep and forearm pump
Much better form than before but still not where I'd like it to be

REVERSE GRIP CABLE CURLS
150-18
Forearm felt like it was tearing in half.

**DC stretch for biceps**

DC HACK SQUAT CALF PRESS
330-12
15 sec hold
Very nice calf pump

GHR
45-6,3,2-11 rp
Great negatives plus static at end

LEG PRESS
18-7 <-- nice, deeper than usual after I did some flexibility stuff
14-20
Same setup
NOODLE LEGS!

**DC stretch for quads and hams**

STANDING AB CURLS
170-15,15,12

LEG LIFTS
20x3

Loved this workout today. I almost died with those glut ham raises ... they may have been harder than the leg presses, though at 18 plates I finally almost hit failure. I usually don't go that far because I have been known to almost get crushed when the legs went (the machine doesn't have the extra safety pins...) Starting to nail those seated curls very well, but I still have a little bit of swing. Interestingly I get tighter as I get deeper into the set, so it's only the beginning few reps.

Today, I also learned something important. If I stretch my hip flexors and quads (by raising a leg on a 42" box (I think that's the height??) and leaning forward for 10 seconds, relax, and repeat 7 times/leg) then I can hit the leg press a whole lot deeper. So that was real nice. I felt it deep in my quad. I'll have to start doing these for leg presses and hack squats (and maybe even back squats).[/QUOTE]