Sean's going for strength. [Forum Archive]

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Sean's going for strength.

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Posted by: Seanp156

Beef head??? I'd like to think I'm at least somewhat intelligent

Thanks for the encouragement DB... I'd REALLY like to get my upper body lifts to get rolling, but they're really tough for me.

I'm kinda stressing out about the schoolwork I need to get done for next week... last week was the first week and it seems like I already have a ton to do

I'm so jealous of the people I know that take like 4 credit hours when I'm taking 14-15...

Posted by: gwcaton

Yo beefhead

Nice wo ! A PB in ab work

Posted by: Cris2Blis

Quote:

Originally Posted by Seanp156

I'm so jealous of the people I know that take like 4 credit hours when I'm taking 14-15...

try taking 12hrs and teaching 12hrs

and the outlets are north of kings island but south of columbus.

Posted by: Seanp156

Quote:

Originally Posted by Cris2Blis

try taking 12hrs and teaching 12hrs

and the outlets are north of kings island but south of columbus.

No thanks.

Posted by: CowPimp

You could definitely implement some push presses into your routine. If nothing else, it should stimulate the type II-B fibers in your shoulders and triceps, which are very important at high intensity levels.

Posted by: Pylon

Quote:

Originally Posted by Seanp156

Beef head??? I'd like to think I'm at least somewhat intelligent

I'm so jealous of the people I know that take like 4 credit hours when I'm taking 14-15...

I hated those people when I was in school, with one exception.

I knew a guy that was hell bent on finishing her undergrad in 3 years. He would take 15-18 hours each semester, and carry a full load in the summer. He did a good job with it, and got to the third summer only needing 3 hours to graduate. He took one class, by far the lightest load of his career...and failed the class. Without the load, he screwed around and didn't pay attention to the work. Ended up staying an extra semester...and only retook the one class. Passed it the second time.

Posted by: Archangel

Hang in there Brother BeefHead, uh I mean Sean!!! You've got a full plate and still making great progress, keep your head up my Friend!!!

Posted by: DeadBolt

Just hang in there bro!!! Thats al I can say....at times it gets really hard but ya just otta push through it! Ya know I decided this semester to take off and just work b/c honestly I hate school to death but ya know what right now its the worst decision of my life! I honestly wish I went b/c as much as I hate school I know I need to get it done so just crank it out and get it over with bro!

Posted by: Seanp156

Yeah, I know but it doesn't really help when all the classes I'm taking I'm not interested in at all...

Anyway, here's today's workout, pretty good overall. I think I might need to use a narrower grip on speed benches... With a wider grip, it starts to get to my shoulder a bit...

5 min bike warmup

Speed benches
95lbs x 3
115lbs x 3
125lbs x 3 for 8 sets

Incline DB press
60lbs x 6
55lbs x 6

Push Presses (liked these)
85lbs x 3
95lbs x 3
105lbs x 3 PB

Standing BB Military Press
85lbs x 10 PB best I've gotten was 6 reps standing before
85lbs x 5

DB Rows
55lbs x 5
65lbs x 5
65lbs x 5

Lat pull downs
100lbs x 10 pronated grip
120lbs x 6 pronated grip
100lbs x 6 supinated, CG

Preacher Curls
50lbs x 8

BB curls
65lbs x 6

stretch

No post WO drink or shower

, gotta meet the family at dinner ASAP.

Posted by: DeadBolt

Quote:

Originally Posted by Seanp156

No post WO drink or shower

, gotta meet the family at dinner ASAP.

Ahh yes I remember those....I would still drink the shake....I would drink it with my meal asap.

Posted by: Archangel

Good lookin w/o my Friend, Great job on the BB presses too!!!

Posted by: b_reed23

great looking workout! Hang in there with school, and enjoy it while you can....it's a lot easier that real life will be in 5 years

Posted by: AndrewSS

sean, I hate you because youre db incline press is too strong

Posted by: shiznit2169

Quote:

Originally Posted by AndrewSS

sean, I hate you because youre db incline press is too strong

you'll hate me more cus mine is 70 lbs

Posted by: AndrewSS

Posted by: Seanp156

60lbs too strong? no... I was at 65 for a while, then I stopped doing them for a while and just starting again. I used to be better at DB's than BB (relatively, anyway...not total weight) , but I think using primarily BB has made me much stronger with it.

Posted by: CowPimp

Yeah, nice on the inclines. How steep is the incline?

Posted by: Seanp156

Hrmm... varies sometimes.... I'd guess around 30 degrees from the floor.

Posted by: Burner02

Quote:

Originally Posted by Seanp156

Hey... I got a question for CP, or anyone else that's knowledgable on this topic... For accessory work on bench day, would it be a good idea to include push-presses for my shoulders? It seems like it would help develop some power useful for benching, but I could be wrong.

thought u didn't like cheating moves....

I was thinking of using them once in a while to get my standing BB mil press weight up a little...
push/press it up...resist it down...

can't hurt. Not sure if would directly help bench much. as I recall, really only the anterior head is used in benching, while doing mil presses focuses on the medial w/ help from anterior...
..maybe I could be wrong...

Posted by: Seanp156

Push Press isn't a cheating movement... If you do it and call it a military press, it is, but it's an olympic lift =p

Posted by: Burner02

i do call it that...so there....

Posted by: Seanp156

Pretty crappy workout today to be honest... Diet was crap yesterday, so that had something to do with it I'm sure, plus I didn't sleep the greatest and didn't really feel all that well before working out... Hopefully next week will be better... I almost felt like leaving after doing deads.

5 min bike warmup

Conventional deadlifts
135lbs x 5
185lbs x 4
225lbs x 3
245lbs x 2
265lbs x 1
295lbs x 1
325lbs x 0

got it maybe 1 inch off the floor
325lbs x 0

Don't even think it came off the floor

Weighted Dips (after 35, these were HORRIBLE)
BW + 35lbs x 6 PB
BW + 25lbs x 3

BW x 6 "

Pushdown (different cable setup than other workouts)
CG straight bar
50lbs x 12
60lbs x 7

Good AMs
95lbs x 8
105lbs x 8
115lbs x 8

Cable Crunches
130lbs x 30

stretch

Posted by: Archangel

Good lookin w/o Brother Sean, look at the bright side with that PB my Friend, nice work, and I bet you nail the Deads next time!!!

Posted by: gwcaton

Nice wo Sean ,

You pull more from the floor than I do from mid shin

Nice dips

Posted by: FishOrCutBait

Sean, dude, you're lookin THICK in your new pics!

Posted by: CowPimp

Quote:

Originally Posted by Burner02

thought u didn't like cheating moves....

I was thinking of using them once in a while to get my standing BB mil press weight up a little...
push/press it up...resist it down...

It's not a cheat movement, it's an explosive movement. It gives the added benefit of improving neural adaptations to help promote a greater rate of force generation. This is always good for breaking past sticking points in a lift. Even if you're not strong enough, if you can build up enough velocity before the sticking point, then you can move through it as long as you don't reach zero velocity before you pass the weak spot in the strength curve.

Quote:

can't hurt. Not sure if would directly help bench much. as I recall, really only the anterior head is used in benching, while doing mil presses focuses on the medial w/ help from anterior...
..maybe I could be wrong...

Not at all. Both heads are doing quite a lot of work, although you do shift emphasis depending on your grip. If you take a wide grip and the movement plane is frontal, then eventually the movement turns to shoulder abduction, which emphasizes the medial head. If you take a more narrow grip and the movement plane is sagittal, then the movement turns to shoulder flexion, which emphasizes the anterior head. Either way, both head are involved.

Also, both heads are also involved in bench pressing, as bench pressing involved shoulder flexion. However, with a wider grip it transitions to horizontal/transverse flexion, which pretty makes takes the medial head back out of the equation. However, if you bench press properly, then you should be somewhere between those two articulate extremes.

Posted by: Seanp156

Decent workout today... The "bottoms/up" or suspended bench presses were pretty difficult...

In between my Push-press sets, I noticed someone doing overhead squats with ~195lbs for reps

... Flawless form and ass to the ground as well.

5 min bike warmup

Suspended Bench Press (pinky finger at the ring)
95lbs x 5 (warmup)
135lbs x 3 (warmup)
155lbs x 3 (on the eccentric, it was basically a negative for every rep on all working sets, then pause at the bottom, and pressing back up)
155lbs x 3
175lbs x 1

Pullups
-40lbs x 5
-40lbs x 6
-52lbs x 6 (hate the fact that I have to use assistance...)

Push Presses (these were really good)
85lbs x 3
95lbs x 5
105lbs x 3
115lbs x 3 PB
95lbs x 3

Dorsi Flexor Row Machine (I REALLY like this... I can feel it in the lats incredibly well)
135lbs x 10
150lbs x 10
135lbs x 10

Seated DB Press
40lbs x 8
35lbs x 10

stretch

Posted by: Archangel

Excellent w/o Brother Sean, hey, I happen to be on Pullup welfare myself LOL!!! As long as your doin them, it's better than not!!!

Posted by: Pylon

Great numbers, Sean. Congrats on the PB!

Posted by: Seanp156

Thanks... I hear ya on the pullups... I could take the easy way out and ignore them by doing just lat pulldowns and such.... I can get my BW for a couple sets of 3, but I feel like I'm cheating when I do it.... Not really sure why...

Posted by: shiznit2169

Sean, im not sure if i remember correctly but did you post a while back that you were having trouble gaining weight?

If so, i came across an article that may be useful and definitely worth reading. I'm currently 170 pounds and cant gain for shit. After reading this article, i realized that i need to eat more than i have been and it's not easy either.

http://ironmagazineforums.com/showth...ight=glutamine

Posted by: CowPimp

Workout looks good Sean. Suspended movements are tough. You don't realize how much the stretch shortening cycle helps until it's no longer there. One of my favorite variations of the big compound movements is to do suspended movements; I used to love suspended good mornings.

I suggest skipping the pullup welfare. If you can get a few sets of 2 or 3 reps, then do it. The best way to get better at something is to do it. Assisted chinups are almost like a crutch in my opinion, if you utilize them too long anyway. Just shoot for a total of 12 reps. Do as many sets as it takes to hit that number. Then shoot for 15, etc. Negatives are great too.

Posted by: Seanp156

Quote:

Originally Posted by shiznit2169

Sean, im not sure if i remember correctly but did you post a while back that you were having trouble gaining weight?

If so, i came across an article that may be useful and definitely worth reading. I'm currently 170 pounds and cant gain for shit. After reading this article, i realized that i need to eat more than i have been and it's not easy either.

http://ironmagazineforums.com/showth...ight=glutamine

That was a while back... I revamped my diet since then and it worked decently well... I got to 190lbs, but then I got sick for 2 weeks and was down to 182...... Last time I weighed in was 185, but that was a little while ago... I may be back up to 190 now... I'll check saturday. It definately does suck to eat a lot... I have trouble eating the meals I am now and getting to class on time on workout days.

Quote:

Originally Posted by CowPimp

Workout looks good Sean. Suspended movements are tough. You don't realize how much the stretch shortening cycle helps until it's no longer there. One of my favorite variations of the big compound movements is to do suspended movements; I used to love suspended good mornings.

I suggest skipping the pullup welfare. If you can get a few sets of 2 or 3 reps, then do it. The best way to get better at something is to do it. Assisted chinups are almost like a crutch in my opinion, if you utilize them too long anyway. Just shoot for a total of 12 reps. Do as many sets as it takes to hit that number. Then shoot for 15, etc. Negatives are great too.

Yeah, suspended movements are definately tough... the 2 sets of 155 x 3 felt like hell.... I was like "How can it be that difficult when I can rep 155 x 10 with moderate ease?"

I'll try getting 12 reps on pullups w/o assistance next time... The thing is, when I use my bodyweight I feel like I just try to get as much force in a short amount of time as possible to get my body up, which makes it feel like I'm cheating to me......

Posted by: CowPimp

Yeah, eating is tough. I currently try to get a minimum of 4K calories daily, which I just bumped up from 3800, which is spread out over 6 meals and 2 shakes. Hell, I think I must've eaten 5K today. Haha.

Posted by: shiznit2169

Ya, being in college is tough. Classes, homework, lack of food choices, and so forth .. way too many variables that can effect my consistency.

Posted by: Seanp156

I actually puked at the end of breakfast on monday before my workout

Not a lot, but probably about half the cottage cheese I ate at the end of my meal

Posted by: b_reed23

great lookin workout Sean

I hope you are not getting the virus that I had over christmas...it was awful

Posted by: Seanp156

Thanks... Hrmmm, virus? I don't think so, I feel fine... I was already sick just a month ago...

Posted by: Seanp156

Pretty good workout today, no crazy numbers or anything... I did get 195 on speed deadlifts for more sets than I have before though. I think I'm getting a little tired of Westside... I don't know if I need something different, or if I just need more variety in this routine.

5 min bike warmup

speed deadlifts
135lbs x 5
155lbs x 3 (warmups)
185lbs x 2
195lbs x 2 for 7 sets (everything was pronated until the last 4 sets, then mixed)

Weighted Dips
BW + 25lbs x 6
BW + 25lbs x 6
BW x 6

Rack Deadlifts
225lbs x 6
205lbs x 6
205lbs x 6
185lbs x 6

Hyper Extensions
25lbs x 8 for 3 sets

Rope grip cable pushdowns
90lbs x 10
80lbs x 10

upside down, "U" shape grip pushdowns
80lbs x 10
Dropset
60lbs x 10

Declined Situps
25lbs plate x 17
25lbs plate x 10
BW x 20

DB Shrugs 60lbs x 8

stretch

Posted by: CowPimp

Hey, everyone needs to change it up sometimes. Perhaps you're ready for an unloading week and a new routine. Any ideas what you might go with next time?

Posted by: Seanp156

Well, I had planned to go with Westside for 2 8 week cycles, which by the time I got sick I had been done with the first 8 weeks, and then I just started back up the next one in late december, and the plan was to go with it until mid-late February and hopefully have hit 200lbs by then, and then cut.... While cutting I was/am planning to go back to P/RR/S just because I like the variety it offers. At this point I have no idea what my weight is, but I'm guessing it's somewhere around 185-190....... I'd like to hit 200 before I cut, but maybe I'll just have to let go of that for now...

Posted by: Archangel

Good lookin w/o BRother Sean!!! I'm sure you'll do GREAT in what ever you decide my Friend!!!

Posted by: Seanp156

Thanks AA... I think I don't want to cut until I get to 200 because it's just a mental thing..... I don't really ever want to be under 170-180 again because it's fairly close to my starting weight of 157.... Granted, more of the weight will be muscle than it was when I started, but I just don't want to be that light for some reason...

Posted by: Archangel

I hear ya my Friend, I'm in a serious cut phase getting ready for my contest, and I'm SO afraid to lose size, but I know it'll look better once I'm done!!! It's a "Mental" thing I guess!!! Hang in there, you'll do whats best for you!!!

Posted by: Seanp156

Yeah... Nice new avatar.

Posted by: Archangel

Quote:

Originally Posted by Seanp156

Yeah... Nice new avatar.

I hear ya, you like it? Thank you my Friend!!!

Posted by: DeadBolt

Heya bud lookin good!

I hear ya on the mental think....my starting weight was around 150 and I vowed never to get that low again. Right now I am like 205-210 but I hold alot of water so by the end of my cut I should be like 185-190 come feb! Then its all about the bulking for me! I feel so weird everyone is cutting for summer and I'm bulking....just not right!

As for you AA....its worth it my man! Last comp I did I was worried abotu losing LBM but as long as you supp right, keep you diet in check, and don't over do it you'll be fine. Take plenty of glutamine, bcaa's, keep hydrated, and keep the volume to a good pase dont go nuts you'll be fine!

Posted by: Seanp156

Well, I think I've made a decision... I'm going to go back to P/RR/S for a while, except with a few tweaks for myself... I'm actually going to be doing P/RR/P/S in hopes to still have some focus on strength gain... I'm also going to use push presses during power week, which will be 1-3 reps rather than the 4-6 usual during power week... I don't really intend to do any maxing of any type for the 3 main lifts.... I intend for this to run for 8 weeks, so that will end up making the program run through twice, then I'll decide to go from there...

Diet's going to be pretty much the same, still trying to bulk.... I weighed myself this moring at 189.2lbs.... The scale said I was 30% BF

I am going to tweak the diet a tiny bit by adding more food.... This is going to be in the form of snacks... Namely a part of a sub sandwhich whenever/if I want to, and also a protein plus power bar with a glass of milk after meal #6 before bed...

These two things should get me to around 4200-4400 cals instead of the 3800-3900 I've currently been consuming... Yeah, they're not the "cleanest" calories, but after having been eating pretty much only clean food while bulking is very difficult to get the cals I need.

It's still up in the air as to what I'm going to do this week... I guess I could do something like CP suggested... a "deloading" phase of light weight/low volume... It would keep me in the gym, which I guess would make me happy.

Posted by: gwcaton

Quote:

Originally Posted by Seanp156

Well, I think I've made a decision... I'm going to go back to P/RR/S for a while, except with a few tweaks for myself.Welcome back Grasshopper !.. I'm actually going to be doing P/RR/P/S in hopes to still have some focus on strength gain... I'm also going to use push presses during power week, which will be 1-3 reps rather than the 4-6 usual during power week.Hey , one week yoiu could do 1-3 reps, the next you could do 4-6. Just an idea. I'm doing P/RR/RR/S and am thinking of going higher on res on the second week.. I don't really intend to do any maxing of any type for the 3 main lifts.... I intend for this to run for 8 weeks, so that will end up making the program run through twice, then I'll decide to go from there...

Diet's going to be pretty much the same, still trying to bulk.... I weighed myself this moring at 189.2lbs.... The scale said I was 30% BF

I am going to tweak the diet a tiny bit by adding more food.... This is going to be in the form of snacks... Namely a part of a sub sandwhich whenever/if I want to, and also a protein plus power bar with a glass of milk after meal #6 before bed...

These two things should get me to around 4200-4400 cals instead of the 3800-3900 I've currently been consuming... Yeah, they're not the "cleanest" calories, but after having been eating pretty much only clean food while bulking is very difficult to get the cals I need.Wh yis it hard to get enough cals eating clean food ?

It's still up in the air as to what I'm going to do this week... I guess I could do something like CP suggested... a "deloading" phase of light weight/low volume... It would keep me in the gym, which I guess would make me happy.Sounds good , don't worry , be happy !

How tall Ol bulking one ?

Posted by: Seanp156

The 1-3 reps one week and 4-6 the other is an interesting idea, I'll give it some thought. Though I might just keep with 1-3 for only push presses to give my body a rest from the 1-3 rep beating it's been taking for the past few months.

It's hard to get enough clean cals for bulking because it's physically difficult for me to eat that much food... I mentioned one time, I threw up a bit after breakfast one day... nuff said.

Hey, you even complained it was hard for you to down 3500 in someone elses journal

.

and lastly...

Quote:

Originally Posted by gwcaton

How tall Ol bulking one ?

You mean how tall am I? Look in my sig.... if that's too hard, I'm 5'10

Posted by: Seanp156

Here's the new *tentative* plan, subject to possible changes... Feel free to comment.

Power Week
Chest/Triceps/Shoulders

BB Flat Bench 2x 4-6
BB Incline Bench 2x 4-6
Push Presses 4 x 1-3
Standing Military Press 2x 4-6
Skull Crushers 2x 4-6
Weighted Dips 2x 4-6

Legs
Squats 2x 4-6
Romanian Deadlifts 2x 4-6
Leg Press 2x 4-6
Leg Extensions 3x 6-8
Leg Curls 2x 6-8
Seated Calf Raises 2x 6-8

Back/Biceps
Pronated Pullups – 14 reps total (however many sets it takes)
BB Bent Over Rows 2x 4-6
Deadlifts 2 x 4-6
BB Shrugs 2x 4-6
Lat Pull Downs 2x 4-6
BB Curls 2x-4-6
Concentration Curls 2x 4-6

RepRange Week (7-9, 10-12, 13-15)
Chest/Triceps/Shoulders
DB Flat Bench 3x 7-15
DB Incline Bench 3x 7-15
DB Shoulder Press 3x 7-15
Lat Raises 3x 7-15
Skull Crushers 3x 7-15
Cable Pushdowns 3x 7-15

Legs
Squats 3x 7-15
RDL 3x 7-15
Leg Press 3x 7-15
Leg Extensions 3x 7-15
Prone Leg Curls 3x 7-15
Standing Calf Raises 3x 7-15

Back/Biceps
DB Bent Over Rows 3x 7-15
BB Shrugs 3x 7-15
Hyper Extensions 3x 7-15
Dorsi Flexor Rows 3x 7-15
Standing DB Curls (both arms at a time) 3x 7-15

Shock Week
Chest/Triceps/Shoulders
Super set: DB Decline Bench 2x 8-10/Decline DB Flyes 2x 8-10
Dropset: DB Flat Bench start 8-10 reps, go down weights
Super set: DB Shoulder Press 2x 8-10/Lat Raises 2x 8-10
Drop set: Upright Rows start 8-10, go down weights
Super set: CG Bench Press 2x 8-10/Skull Crushers 2x 8-10
Drop set: Cable Pushdowns start 8-10, go down weights

Legs
Super set: Squats 2x 8-10/ Leg Extensions 2x 8-10
Drop set: DB Lunges 2x 8-10 (alternating legs)
Super set: Leg Curls 2x 8-10/RDL 2x 8-10
Drop sets: Leg Press 6-10 reps
DB Calf Raises 3x-10-12

Back/Biceps
Super set: Deadlifts 2x 8-10/Shrugs at the top (AA style)
Drop set: Hang Cleans 2x 8-10 (somewhat cardio style)
Super set: Machine Rows 2x 8-10/Lat Pulldowns 2x 8-10

Drop set: DB Rows 2x-8-10

Abs will be thrown in, 2 different exercises and probably 2 sets each, twice a week whenever I feel like it... I think I'm also going to throw some cardio in twice a week for 10 minutes, 15 mins MAX... It's going to be pretty much pushing myself pretty hard during the cardio sessions...

Routine will start a week from this monday. Until then I'll be going to the gym with pretty light weight and low volume to let myself rest a little. Wish me luck, this is certainly going to be different from what I've been doing !

Posted by: Archangel

New routine looks solid and Brutal my friend, nothing but the best for you BRother Sean!!!

Posted by: gwcaton

Quote:

Originally Posted by Seanp156

The 1-3 reps one week and 4-6 the other is an interesting idea, I'll give it some thought. Though I might just keep with 1-3 for only push presses to give my body a rest from the 1-3 rep beating it's been taking for the past few months.

It's hard to get enough clean cals for bulking because it's physically difficult for me to eat that much food... I mentioned one time, I threw up a bit after breakfast one day... nuff said.

Hey, you even complained it was hard for you to down 3500 in someone elses journal

.

and lastly...
You mean how tall am I? Look in my sig.... if that's too hard, I'm 5'10

Smartass

Oh , and your wo's look like they will be killer !

Posted by: Seanp156

Quote:

Originally Posted by gwcaton

Smartass

Better than being a dumbass

Posted by: CowPimp

Have fun with that routine. I had pretty decent results with it on my first serious bulk.

Posted by: Seanp156

First "deloading" day today... Hardly took any time at all, but I didn't keep track of it...

5 min bike warmup

DB Bench
40lbs x 8
40lbs x 8

Seated DB Press
30lbs x 8
30lbs x 8

Dips
BW x 8
BW x 8

Leg Raises
BW x 10
BW x 10

Bike - 10 minutes, 2.87 miles, 62 cals, random hill course, 8/20 resistance.

Wednesday will be legs... I'll probably do squats, romanian deads, and leg press...

Posted by: Archangel

Good w/o my Friend, good luck with this routine, hope it all works out for ya!!!

Posted by: Seanp156

Thanks Archy, I hope so too. I think I often do better with a more "active" routine most of the time... especially when spring's coming, I usually have a lot more energy that can be put to use in the gym for whatever reason...

Posted by: Archangel

It will my Friend, are you gonna be able to make it to the Arnold? Would like to hook up and say hey or somethin, maybe have lunch inside, they have alot of booths!!!

Posted by: Seanp156

I think I'll be going, some of my friends are probably going to go as well. I'll probably restock on supps while I'm there, they usually have some good prices.

Posted by: Archangel

Quote:

Originally Posted by Seanp156

I think I'll be going, some of my friends are probably going to go as well. I'll probably restock on supps while I'm there, they usually have some good prices.

Maybe we can say hey!!!

Posted by: Seanp156

Yep, it would be cool to meet you. Wow... cardio makes me RAVENOUSLY hungry the rest of the day...... Even 10 minutes worth... I should've been doing it all along while I've been bulking, I'm actually hungry for most of my meals now instead of struggling to get it down.

Posted by: CowPimp

Yeah, any kind of workout makes me hungrier throughout the day. A nice session of circuit callisthenics leaves me fiending.

Your deloading day looked good sir. You should come back stronger after this week is up if all goes well.

Posted by: Seanp156

Just lifting like I had been doing on Westside didn't make me all that hungry... It mostly seems to be cardio that does it for me...

I hope I didn't go "too hard" on the dips... The 2nd set was a little demanding...
It was hard for me to limit myself to what I did today... Going to the gym I just want to go all out, but that's not the point of this week... I just made up in my mind what exercising I was going to do before hand, what weight, and how many reps and stuck to it...

for wednesday it's probably going to be
squats
135 x 8
135 x 8

RDL
95 x 8
95 x 8

Leg Press
180 x 8
180 x 8

Can't really think of much else...

Posted by: shiznit2169

lunges?
leg extension?

whats RDL? Rack deadlifts?

Posted by: boilermaker

Did you finally kick that bug you had. Mine sure took a long time!

Posted by: Seanp156

Quote:

Originally Posted by shiznit2169

lunges?
leg extension?

whats RDL? Rack deadlifts?

Romanian deadlift

Quote:

Originally Posted by boilermaker

Did you finally kick that bug you had. Mine sure took a long time!

Yep, it's been gone for a while now... although there was a tiny bit of a cough lingering at night when I was getting to sleep, but it wasn't too bad.

Posted by: CowPimp

Quote:

Originally Posted by Seanp156

It was hard for me to limit myself to what I did today... Going to the gym I just want to go all out, but that's not the point of this week... I just made up in my mind what exercising I was going to do before hand, what weight, and how many reps and stuck to it...

I know how you feel. That's pretty much what I'm forced to do as well.

Posted by: shiznit2169

better to do a light workout than nothing at all

Posted by: Seanp156

Ughh........ Woke up today at around 8:00 AM (it's 8:30 now) very sick to my stomach....... I thought I'd be able to hold it down, but I threw up what had to be my entire last meal of the night, maybe even more... Gross...

I don't know if I'm sick with something, or if I ate too much or what...

Anyway, back to bed I guess...

Posted by: Seanp156

Yeah, it's official... I'm sick and miserable again... Not going to class at 1:00... I have another at 8:00... If I feel like this I won't be going... I'm so uncomfortable... I can't even lay down for more than 30 mins or so before my stomach gets iffy....

What's with me and getting sick this winter ?!

Posted by: shiznit2169

damn, you do get sick a lot.

Here's some tips

-Wash your hands frequently, soap and water
-Take a shower everyday, especially right after the gym
-Avoid touching your eyes/nose/mouth with your hands, especially when you're at the gym .. way too much bacteria
-Drink lots of water and make sure you are eating every 3 hours
-Get plenty of rest
-Take medication

Also, you dont get sick from being outside in the cold. You get sick from a cold virus. A lot of people stay indoors and it spreads easily. Stay away from sick people. If you have stomach problems, take pepto-bismol. It helps.

Posted by: Archangel

Speedy recovery to you my Friend!!!

Posted by: AndrewSS

damn that sucks

Posted by: Seanp156

Quote:

Originally Posted by shiznit2169

damn, you do get sick a lot.

Here's some tips

-Wash your hands frequently, soap and water
-Take a shower everyday, especially right after the gym
-Avoid touching your eyes/nose/mouth with your hands, especially when you're at the gym .. way too much bacteria
-Drink lots of water and make sure you are eating every 3 hours
-Get plenty of rest
-Take medication

Also, you dont get sick from being outside in the cold. You get sick from a cold virus. A lot of people stay indoors and it spreads easily. Stay away from sick people. If you have stomach problems, take pepto-bismol. It helps.

It's mostly due to my parents, not really anything on my part... They always get sick first, then I get it 3-7 days later...

Posted by: Seanp156

Woo, I feel pretty good today... Back to eating etc... Not 100% normal, but pretty close. Weight was at 186.2 which is 4lbs less than normal, but that's all gotta be water, and the fact that I have next to no food in me. I'm actually comtemplating going to the gym for my leg deloading day.

Posted by: Archangel

Quote:

Originally Posted by Seanp156

Woo, I feel pretty good today... Back to eating etc... Not 100% normal, but pretty close. Weight was at 186.2 which is 4lbs less than normal, but that's all gotta be water, and the fact that I have next to no food in me. I'm actually comtemplating going to the gym for my leg deloading day.

Leg day with no food in your stomach, be careful my Friend!!! Hope you feel better soon!!!

Posted by: Seanp156

I've had a couple meals today, and will have a 3rd before I go. I'm really feeling pretty good and seem to have a pretty big appetite again. Plus, it's going to be a really light leg day, both in weight and volume.

Posted by: Archangel

Then how should I say this............................
Git er Done!!!

Posted by: Seanp156

Quote:

Originally Posted by Archangel

Then how should I say this............................
Git er Done!!!

Will do... I probably won't get to them gym around 11pm or so... Oh well, I like going at night anyway.

Posted by: Pylon

Glad to hear you're feeling better. A good leg day will help, I'm sure!

Posted by: Seanp156

Thanks Pylon.

Posted by: Seanp156

Deloading leg day...

Squats
45 x 6
95 x 4
135 x 8
135 x 8

RDL
115 x 8
115 x 8

Leg Press
180 x 8
180 x 8

Hyper Extensions
BW x 20
25 x 10

7 min treadmill cool-down
1 min walking, 5 min jogging, 2 min walking

stretch

Posted by: CowPimp

I hate deloading. Dammit it's tough!

Posted by: Seanp156

Heh, mentally yes.

Posted by: Seanp156

Last deloading day today, went pretty well... New routine starts monday with power chest/shoulders/tris

5 min bike warmup

Deadlifts (DoH)
135lbs x 6
155lbs x 8
155lbs x 8

BB Rows
95lbs x 8
95lbs x 8

BB Shrugs
135lbs x 8
135lbs x 8

Dorsi Flexor Rows
105lbs x 8
105lbs x 8

13 mins treadmill. 1 min walking 10 mins running, 2 mins walking. 1.29 miles, 146 cals.

Not very good for as hard as I was running... My best running record was 3 miles in 27 mins. I don't think I'll be using the treadmill too much for cardio though because of impact.

stretch

Posted by: Archangel

Excellent lookin de-loading my Friend, looking forward to your next phase!!!

Posted by: CowPimp

Welcome back to the world of actually pushing yourself in the weightroom. Ah, what a relief. Hehe.

Posted by: Seanp156

Hehehe

. Suprisingly I'm actually pretty sore in the traps and abs from that workout... I guess it's just the different rep range that I'm not used to.

Posted by: gwcaton

Quote:

Originally Posted by Seanp156

Last deloading day today, went pretty well... New routine starts monday with power chest/shoulders/tris

So , what do you think about the de-loading wo's ? I have always just went cold turkey on my layoffs .

I'm looking forward to your power wo. I'm thinking of switching around my split and am interested in what your chest/delts/tri wo will look like

Posted by: Seanp156

I like deloading week actually... Since it's not using much in the way of weights, it's almost like an HIT workout for me since I don't really need to take rests in between, or very short ones if anything.

Posted by: CowPimp

The other good thing about deloading workout is that you can overreach and back off more frequently without detraining or plateauing, it seems to me.

Posted by: Burner02

Quote:

Originally Posted by Seanp156

Will do... I probably won't get to them gym around 11pm or so... Oh well, I like going at night anyway.

I like it either in that later evening or early morning....I hate cramped gyms...

Posted by: Seanp156

Pretty good workout today overall... Only bad thing were the dips and skulls because I was tired by that point... I'm thinking maybe switching triceps to back day, and biceps to chest day... I dunno.

BB Flat Bench Press
warmups
165lbs x 6
175lbs x 4

BB Incline Bench Press
warmups
155lbs x 6 (a little tired after flat)
145lbs x 5

Push Press (overall pretty good, didn't have it in me to try 125 after only getting 115 for 2)
warmup with bar and 85
95lbs x 3
105lbs x 3
115lbs x 2 (tried 3, but failed about 1/2 way)
95lbs x 3

Standing Military Press
95lbs x 5 PB I think...
85lbs x 4

Dips
BW x 6
BW x 6

Skulls
55lbs x 6
55lbs x 5

Cable Crunches
140lbs x 20
130lbs x 14

Decline weighted situps
40lbs DB x 6

10 mins elliptical (had to switch, then the one I was on was all gay and reset the resistance a couple times...)

.85 miles (wtf?)

121 cals... Gotta shoot for at LEAST 1 mile next time... Although it was a hill course

stretch

Posted by: Burner02

man, I hate gay elliptical machines...

Nice workout!
Maybe try the switch to see what you think. I put my bis w/ chest, 'cause I don't like training them.

Posted by: Seanp156

Thanks.... It doesn't look like I'm going to be able to get my 3rd meal in before class at 5:30 which means I won't be having it until around 8:00 pm... which means going 3.5 hours without food

Posted by: Archangel

GREAT w/o my Friend, Nice job on the PB too!!! I think that would be a good switch, tri's on Back day and Bi's on Chest day!!!

Posted by: Seanp156

Power leg day has to be one of my favorite... pretty good workout all around, though I'm not a big fan of the last 3 exercises as they're isolation exercises...

Squats
135lbs x 6
155lbs x 4
185lbs x 3
205lbs x 2 (warmups to here)
225lbs x 6
225lbs x 6 - I was happy to get 225 for 2 sets, I'll try 235 on the first set next time

Leg Press
warmups
360lbs x 6
360lbs x 8 - up the weight next time

Romanian Deadlift
165lbs x 6
155lbs x 6

Leg Extensions
100lbs x 8
110lbs x 8
120lbs x 8 - up the weight next time

Leg Curl (hammer strength swinging thing, where you put the plates on the side)

70lbs x 8
70lbs x 8

Seated Calfs
180lbs x 8
200lbs x 12 - up weight next time

stretch

That is all - maybe post pre-cut measurements sometime... possibly friday.

Posted by: Burner02

not a big fan of them either....have u tried super setting them together? (ext and curls?)
THEY BURN!

Posted by: DeadBolt

Heya man lookin good......how long were you doing westside for only one cycle through?

I was thinking after this next bulk and few cycles of prrs I may try some westside....really depends on my shoulder though!

Posted by: Seanp156

Well, I'd planned to do westside for 2 cycles of 8 weeks, but it ended up being about 8 weeks, 1.5 week break from being sick, then another 4 or so weeks, sick again during deloading week, then this. I was going to start cutting in feb when I was hopefully going to be 200lbs, but I'm doing it now.

Anyway... I gotta eat and get ready for class.... We have a quiz today

Posted by: AndrewSS

Quote:

Originally Posted by Seanp156

Well, I'd planned to do westside for 2 cycles of 8 weeks, but it ended up being about 8 weeks, 1.5 week break from being sick, then another 4 or so weeks, sick again during deloading week, then this. I was going to start cutting in feb when I was hopefully going to be 200lbs, but I'm doing it now.

Anyway... I gotta eat and get ready for class.... We have a quiz today

bleh, school sucks, I have a stupid psychology test tomorrow, I absolutly hate school, studing is annoying and class is boring!!!!!!

oh well I just like to complain about it

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

bleh, school sucks, I have a stupid psychology test tomorrow, I absolutly hate school, studing is annoying and class is boring!!!!!!

oh well I just like to complain about it

Eeeee fly... I'm writing a paper now that's due tomorrow.... At least it's just a rough draft so it doesn't really matter how much I get done right now...

The last essay question on tonight's quiz most likely raped me... I'll probably get about 1/3 of the points for it...

The rest I think I did alright on though.

Posted by: AndrewSS

sean.... i hate school !!@#!@!#$!$!! college is worthless

Posted by: Seanp156

Umm... yeah...

Posted by: Archangel

Best of luck with the paper my Friend!!!

Posted by: Seanp156

Heh, thanks... What I did last night wasn't really a big deal, but I gotta finalize it over the weekend... I've got plenty of time though so it shouldn't be a problem... It's just the topic is totally uninteresting to me and what the teacher's looking for seems kind of vague...

Posted by: Archangel

Whats the topic???

Posted by: Seanp156

Oh just some literature BS from the 19th century... How authors from the 19th century wrote about themes of gender, race, relationships, etc... Boring stuff...

Posted by: Archangel

Ohhhhhh, sorry, no can help!!!

Posted by: CowPimp

Looking strong sir. Keep banging it out.

Are you doing the vanilla P-RR-S, or are you going to emphasize strength by tossing in some extra high intensity workouts?

Posted by: Seanp156

I'm emphasizing strength a bit by going with P/RR/P/S instead of P/RR/S. I can tell you my legs are incredily sore today from yesterdays workout... It's painful to go up there stairs and it's hard getting out of a chair after I've been sitting a while

. I hope my deadlifts tomorrow aren't affected too badly by it...

Posted by: CowPimp

Quote:

Originally Posted by Seanp156

I'm emphasizing strength a bit by going with P/RR/P/S instead of P/RR/S. I can tell you my legs are incredily sore today from yesterdays workout... It's painful to go up there stairs and it's hard getting out of a chair after I've been sitting a while

. I hope my deadlifts tomorrow aren't affected too badly by it...

Sounds like you got raped in the butt. Haha.

Posted by: Seanp156

Here's pre-cut measurements etc.... Taking first thing waking up today no food, water or anything, taken flexed but cold.

Weight: 187lbs
Waist at stomach/bellybutton 34"
Waist at pantline 35.25 - That's going to a 32 before bulking again.
Left Arm 14.75" - Weird it's bigger than my right
Right Arm 14.5"
Right Thigh 25"
Left Thigh 26" - why is my left side bigger?
Neck 15.5"
Right Calf 15.5"
Left Calf 15.75"
Right Forearm 11.5" - measured straight out, no bend
Left Forearm 11.75"
Chest 43"
Right Wrist 6.175" - just to give you an idea of my bone structure, tiny...
Left Wrist 6.25"
Left Ankle 9"
Right Ankle 8.75"

Mass seems to go on fairly quickly to my torso and legs, but I have a lot of trouble with the arms...

OLD measurements if anyone's interested...

4-26-05 measurements:
Arms - 14"
Chest - 40"
Waist - 33.5"
Hips - 35"
Thighs - 24"
Calves - 15"
Forearms - 11.25"
Neck - 16"
Height - 5'10"
Weight - 171lbs
BF- approx 14-16%

Posted by: CowPimp

My left arm is probably a solid half inch bigger than my right, even though they are approximately the same strength. That's just the way it is.

Posted by: shiznit2169

Quote:

It's painful to go up there stairs and it's hard getting out of a chair after I've been sitting a while

i have the same problem .. i am like limping all over the place and people in my class or my friends are like

Posted by: Burner02

yeah..but I also add in the groan with all the above....

Posted by: Seanp156

Decent workout today... I knew my hands and grip were going to have a rough time so I brough my straps to use after my deadlifts for shrugs.... I played around with them on 185 and 225 and determined they're useless... It's harder for me to use straps than it is to just use my hands... As a result my hands did get pretty torn up though...

Pullups 14 reps total...
BW x 3
BW x 4 (changed pullup bar station, this one's a thinner bar)
BW x 4
BW x 3

BB Bent Rows
warmups
155lbs x 6
155lbs x 5

Deadlifts - start 245 next time
warmups
225lbs x 6
245lbs x 5 - Hamstrings were screaming at this point due to soreness from leg day, and from the fatigue from the previous set.

BB Shrugs
225lbs x 6
225lbs x 6

BB Curls
85lbs x 5
75lbs x 4

Concentration Curls
30lbs x 6 - both arms
25lbs x 4 - right arm
25lbs x 6 - left arm

Decline Reverse Situps
BW x 30

Leg Raises
BW x 15

10 minutes elliptical, some type of hill course, 139 cals, .97 miles, 8 resistance

stretch

Lat Pull Downs (couldn't remember if these were in the routine or not so I just did them real quick after I got my jacket on and was ready to leave)

120lbs x 6
130lbs x 6

Posted by: Archangel

Great w/o Brother Sean!!! Excellent #'s my Friend!!!

Posted by: Seanp156

Thanks Arch... I still hate curls, I don't think I get anything out of them, especially at low reps. I think more than anything for biceps, I like cable curls, and CG underhand lat pulldowns.

Posted by: Archangel

Quote:

Originally Posted by Seanp156

Thanks Arch... I still hate curls, I don't think I get anything out of them, especially at low reps. I think more than anything for biceps, I like cable curls, and CG underhand lat pulldowns.

I hear you there my Friend, CG Pulldowns and cable curls are Incredible!!! Have you tried Cory curls???

http://www.bodybuilding.com/fun/exer...ead+Cable+Curl

Posted by: Seanp156

Nope, never tried those.

Posted by: Archangel

I really like them, they fry your Bi's imo!!! Give 'em a go!!!

Posted by: Burner02

Quote:

Originally Posted by Seanp156

Pullups 14 reps total...
BW x 3
BW x 4 (changed pullup bar station, this one's a thinner bar)
BW x 4
BW x 3

I hate using the thinner bar...
Do you change your width per set? little wider, little narrower?

Posted by: Seanp156

Decent workout today I guess... I'm not used to higher rep ranges at ALL... I had to use some pathetic weights to get my reps where they needed to be... Anything past 6 reps is torture for me at this point, hopefully that'll get better as I go along... I feel like a girl doing movements like lat raises and curls... I think I'm going to change my bicep routine to mostly cable curls, and CG pulldowns...

Quote:

Originally Posted by Burner02

I hate using the thinner bar...
Do you change your width per set? little wider, little narrower?

Actually I found the thinner bar was easier... After the first set, I just used the thinner bar for all the other sets...

DB Flat bench
55lbs x 9
50lbs x 7
45lbs x 8

DB Incline
40lbs x 12
40lbs x 9
35lbs x 10

DB Shoulders Press
35lbs x 8
30lbs x 8
25lbs x 9

Lat Raises
15lbs x 12
15lbs x 12
15lbs x 10

Standing DB Curls (both arms at a time)
25lbs x 9
30lbs x 6 (too heavy)
25lbs x 6 or 7... can't remember

Decline Weighted Situps
25lbs plate x 20
25lbs plate x 14

Cable Crunches
130lbs x 20
140lbs x 12

15 minutes stationary bike, random hill course, 10/20 resistance, 109 cals, 4.18 miles

After my first week of cutting, I actually went back up to 188.6lbs this morning from 185 after I was sick for a day... I guess given the fact that my diet was pretty bad for a few days after being sick, and then going back to normal even with reduced cals would do that... I'll continue lower calls each week, and weight myself on saturday to see changes... I'm not really counting how many cals I'm taking out, I just use less oats in each meal that uses them each weeks, and use less potatoes etc...

Posted by: shiznit2169

What's wrong with lat raises? I see big guys in the gym do them all the time. If you do them correctly with the proper form, u can really get an incredible amount of lactic acid.

Posted by: Seanp156

Yeah I know, it's just coming off of westside im not used to too much isolation movements other than triceps.

Posted by: DeadBolt

It all depends what your looking for bud....theres a difference in putting up numbers or working for hypertrophy. You just need to decide which it is you are more interested in!

Either way good lookin w/o for one to start with and being sick!

Posted by: Archangel

Great return my Friend, solid w/o!!! Keep that chin up!!!

Posted by: Seanp156

Quote:

Originally Posted by DeadBolt

It all depends what your looking for bud....theres a difference in putting up numbers or working for hypertrophy. You just need to decide which it is you are more interested in!

Either way good lookin w/o for one to start with and being sick!

Nah I'm not sick now, that was a while ago during deloading week before I started power week... So about a week and a half ago.

Since I'm cutting, I think hypertrophy's going to be the best way to go to retain as much muscle as possible... Hopefully the power weeks will help me keep most of my strength too.

Posted by: gwcaton

Looks like a good wo to me

But if you're cutting I'd pay closer attention to how much and what you are taking in .

How long do you plan on cutting ?

Posted by: Seanp156

I plan on cutting until I'm about 10% bf and/or waist is 32" So, however long it takes... I'm thinking probably until summer... I don't know...

Posted by: AndrewSS

Quote:

Originally Posted by Seanp156

I plan on cutting until I'm about 10% bf and/or waist is 32" So, however long it takes... I'm thinking probably until summer... I don't know...

sean, dont you wanna be beautiful, cut until you have a 22" waist

Posted by: Seanp156

bahaha 22 waist... i think my hip bones are probably wider than that...

Posted by: Seanp156

Killer workout today... I'm definately going to be a pain tomorrow... hell my hams and ass are already sore...

5 min bike warmup

BB Squats
135lbs x 6
155lbs x 4
185lbs x 3 (warmups to here)
205lbs x 9
205lbs x 7
185lbs x 9

Leg Press (these fried my quads)
warmups
270lbs x 12
320lbs x 12
270lbs x 12

Romanian deads (forearms got a decent burn)
135lbs x 7
115lbs x 7
115lbs x 7

Leg Extensions
90lbs x 15
90lbs x 15
80lbs x 15

Nautilus Prone Leg Curls
80lbs x 12
80lbs x 10
70lbs x 10

Standing Calf Raises
175lbs x 15
200lbs x 12
175lbs x 15

stretch

Posted by: DeadBolt

Quote:

Originally Posted by Seanp156

Killer workout today... I'm definately going to be a pain tomorrow... hell my hams and ass are already sore...

5 min bike warmup

BB Squats
135lbs x 6
155lbs x 4
185lbs x 3 (warmups to here)
205lbs x 9
205lbs x 7
185lbs x 9

Leg Press (these fried my quads)
warmups
270lbs x 12
320lbs x 12
270lbs x 12

Romanian deads (forearms got a decent burn)
135lbs x 7
115lbs x 7
115lbs x 7

Leg Extensions
90lbs x 15
90lbs x 15
80lbs x 15

Nautilus Prone Leg Curls
80lbs x 12
80lbs x 10
70lbs x 10

Standing Calf Raises
175lbs x 15
200lbs x 12
175lbs x 15

stretch

good work bud!!

Posted by: Archangel

Great w/o my Friend, SOLID #'s in here!!!

Posted by: Triple Threat

Quote:

Originally Posted by AndrewSS

sean, dont you wanna be beautiful, cut until you have a 22" waist

A 22" waist would be anorexic, not beautiful.

Posted by: gwcaton

Nice wo Sean

Sorry to hear about your hams and ass

Posted by: AndrewSS

Quote:

Originally Posted by gwcaton

Nice wo Sean

Sorry to hear about your hams and ass

lol his ass is always sore

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

lol his ass is always sore

You fag... get out of my journal...

Quote:

Originally Posted by Triple Threat

A 22" waist would be anorexic, not beautiful.

Andrew was joking.... at least I think

Posted by: Seanp156

Decent workout today, cardio felt pretty good for cardio I suppose... Since I'm cutting, would it be a good idea to lower cals on the days that I'm not in the gym? Perhaps cut out a shake, or lower carbs?

Workout

5 mins bike warmup

DB Rows
55lbs x 9
50lbs x 9
50lbs x 9

BB Shrugs (grip was absolutely horrible today... no idea why... it was overhand grip)

185lbs x 12 (6 reps, set on rack, re-adjust grip and 6 more)
175lbs x 10 (6 reps, re-adjust, 4 reps)
155lbs x 10

Hyper Extensions
25lbs x 10
25lbs x 10
25lbs x 9

Dorsi Flexor Rows (I love these)
120lbs x 12
120lbs x 12
120lbs x 10
Skull Crushers
55lbs x 9
55lbs x 9
55lbs x 9 (this last set was really tough, felt good though)

Cable Pushdowns (this cable machine is really tough for how low the #'s are)
50lbs x 12
45lbs x 12
40lbs x 14

Decline Weighted Situps
25lbs x 20
25lbs x 15

Leg Raises
BW x 15
BW x 10

15 minutes Elliptical, 8-10 resistance (went to 10 for the last 4 minutes)
220 cals
1.53 miles
interval course _|-|_|-|_ there's my little illustration of how it looks...

stretch

Posted by: gwcaton

Quote:

Originally Posted by Seanp156

Decent working today, cardio felt pretty good for cardio I suppose... Since I'm cutting, would it be a good idea to lower cals on the days that I'm not in the gym? Perhaps cut out a shake, or lower carbs?

Nice wo Sean.

You could cut the cals on those days , it would be like carb cycling . Or since you are cutting you could do the latest thing... an assload of cardio !!! Then you won't need to cut cals to lower BF

Posted by: Seanp156

Meh, I can't be arsed to do tons of cardio right now...

Posted by: Seanp156

Pretty good workout today, but on bench I got 175 x 4 then 165 x 5.... last week it was 165 x 6 then 175 x 4, so I'm not sure what to think of that... I didn't really get good sleep last night so that could be part of the problem... No abs today, really short on time the whole day

BB Flat Bench
175lbs x 4
165lbs x 5

BB Incline Bench
155lbs x 6
145lbs x 6

Push Presses (I clean the weight before I press it)
95lbs x 3
105lbs x 2
115lbs x 2 (cleaned, tried to press and failed.... then I cleaned again, racked it at shoulders, unracked it and pressed it twice)
I was planning on going to 125 x 1, but doing bench before doesn't leave me enough left to work with.

Standing BB military Press
95lbs x 8 PB
95lbs x 5 (6th failed about half way up)

Cable Curls
80lbs x 8
90lbs x 8

CG Pulldowns
100lbs x 10
110lbs x 8

15 minutes stationary bike
random hill course
8/20 resistance
4.30 miles
93 cals

stretch

20 pushups

Posted by: Archangel

Fantastic w/o's BRother Sean!!! Congrats on the PB too!!!

Posted by: Seanp156

Thank you Arch... I'm a little anxious to see what I weigh this coming Saturday... Last Saturday it was 186.8, and the one before was 188.6 So, that's almost a 2lbs loss inside of a week which I think is probably a little too fast.... I'd like to keep it around 1lb a week...

Posted by: Archangel

Quote:

Originally Posted by Seanp156

Thank you Arch... I'm a little anxious to see what I weigh this coming Saturday... Last Saturday it was 186.8, and the one before was 188.6 So, that's almost a 2lbs loss inside of a week which I think is probably a little too fast.... I'd like to keep it around 1lb a week...

I hear ya, but 2 pounds lis okay, anything more and I would be worried!!! Do you take Glutamine and BCAA's??? They help you when your cutting to retain LBM!!! I take a buttload of each, around 20-25 grams each a day!!!

Posted by: Seanp156

I don't take them as seperate supplements... I think the protein powder I use in my shakes has some glutamine in it, but probably not a whole lot... Refresh my memory on BCAA's, what are they? I'm guessing something like basic compound amino acids but I have no clue...

Just looked it up.... branch-chain amino acids... whatever that means... I'm guessing my protein powder has some of that as well, but probably not in the quantity you're taking.

Posted by: Seanp156

Really a pretty good workout today, was happy with squats again... My lower body seems to progress so much more quickly than my upper body both strength and hypertrophy wise

BB Squats
135lbs x 6
155lbs x 4
185lbs x 3
205lbs x 2 (warmups to here)
235lbs x 6
235lbs x 6 - go to 245 next power week... I was considering lowering the weight to 225 for the second set, but the first set was relatively easy... The warmup sets actually seem more diffuclt than the working sets in a way, I guess they really help me get ready for my working sets.

Leg Press (30 degree variant I believe, narrow stance)
360lbs x 6
450lbs x 6 PB
360lbs x 8

Romanian Deadlifts
155lbs x 6 pronated
185lbs x 6 PB mixed, left under, right over

Hammer Strength Leg Curls (I like this so much better than other leg curls)
80lbs x 8
90lbs x 8 PB

Hammer Strength Leg Extension (Felt better muscularly, but puts a little more stain on the knees it seems)
45lbs x 8
45lbs x 8
45lbs x 8

Seated Calf Raises
230lbs x 12 PB
280lbs x 12 PB - Can't really get the weight to the point where I can only get 6-8 reps... Then again it doesn't seem that's a good rep range for calves anyway...

stretch

Posted by: Archangel

Outstanding w/o my Friend, look at all those PB's too!!!

Posted by: Seanp156

Thanks AA... I think I'm going to make a switch to doing exlusively DB benching for a little while... One reason is my flat/incline bench seems to have stagnated, and when I was on westside, incline DB presses seemed to help a lot with getting my BB #'s up... The other reason is BB benching on a regular basis doesn't seem to sit well with my shoulders, they feel REALLY tight from tuesdays workout, so I won't be doing pullups friday, and maybe not dips either... We'll see how they feel... I might do some isometrics tonight...

Posted by: Archangel

I hear ya, I just tried DB Benches the other day instead of BB's, and at first I didn't like it, but I felt a different soreness later on that I did like, I might do the same my Friend!!!

Posted by: Seanp156

Pretty good workout today... Deadlifts are the highest I've gone for reps, so were last weeks, but they're obviously not my highest maxing so I don't know if I should mark it as a PB or not... I accidently left out lat pull downs, but now that I think about it, I had to get somewhere before 5:00 pm and traffic was really bad so I wouldn't have had time for them anyway.

BB Rows (pronated)
135lbs x 6
155lbs x 6

Conventional Deadlifts
135lbs x 6
155lbs x 3
185lbs x 3
205lbs x 2
225lbs x 2 (warmups to here)
255lbs x 6
235lbs x 6 (had to re-adjust after 3 reps, then finished the other 3)

Dorsi Flexor Rows
120lbs x 10
135lbs x 6
135lbs x 6

Skulls Crusher with CG presses right after
65lbs x 6
55lbs x 10 (wanted a 60lbs bar, but couldn't find one, nor an empty EZ-curl bar)

1 Arm Reverse Pushdowns (the hard cable machine)
30lbs x 4 (both arms)

Medium Grip Pushdowns ("easy" cable machine)
90lbs x 12
120lbs x 6 (about 10 seconds after the first set)

Cable Crunches
140lbs x 20
130lbs x 12 (about 20 sec RI)

Hanging Knee Raises (hanging seems to make your abs work a lot harder stabilzing than the stand that's made for knee/leg raises)
BW x 12

10 minutes elliptical
interval course _|-|_|-|_
10/20 resistance
147 cals
1.02 miles

stretch

Posted by: Archangel

Great w/o my Friend!!! I hear ya about the Hanging leg raises, I just recently added weight to those, OMG do they BURN!!!

Posted by: gwcaton

Wohooo !!! NICE wo

Keep it going and have a great weekend

Posted by: Seanp156

Quote:

Originally Posted by gwcaton

Wohooo !!! NICE wo

Keep it going and have a great weekend

Thanks GW, you have a great weekend too

Posted by: Seanp156

Weight was 187.2 as opposed to 186.8 last week.... Guess I need to lower cals a bit.

Posted by: DeadBolt

Quote:

Originally Posted by Seanp156

Weight was 187.2 as opposed to 186.8 last week.... Guess I need to lower cals a bit.

Man I wish I was down there.....I was 197 the other day so I'm down a few lbs.

Good lookin w/o's my man! Keep it up!

Posted by: Seanp156

Quote:

Originally Posted by DeadBolt

Man I wish I was down there.....I was 197 the other day so I'm down a few lbs.

Good lookin w/o's my man! Keep it up!

Thank ya sir, even at my weight though I've still got some fat to lose though.

Weren't you around 210 or so a few weeks ago?

Posted by: The13ig13adWolf

nice work on the PBs Sean

Posted by: Seanp156

Thank ya wolf

Posted by: Seanp156

I kinda forgot I switched to doing triceps with my back, so I guess it'll be messed up for this week

. Anyway, pretty good workout, shock week is very humbling as far as weights go, but the burn is crazy.

I think I pulled my left trap a bit somewhere.. And I think it was before the upright rows... Not really sure how...

Supersets:
DB Decline Bench................... DB Decline Flyes
45lbs x 8...............................20lbs x 10
40lbs x 10.............................20lbs x 10

Dropsets
DB Flat Bench
50lbs x 8
40lbs x 6
35lbs x 6

Supersets:
DB Shoulder Press..................DB Lat Raises
35lbs x 10...........................15lbs x 8
35lbs x 8.............................15lbs x 6 (burnt out)

Dropsets
Upright Rows
65lbs x 10
55lbs x 6
45lbs x 8

Supersets
CG Bench Press.........................Skull Crushers
95lbs x 10................................45lbs x 8
95lbs x 8.................................45lbs x 6

Dropsets
Cable Pushdowns (the hard cable machine) with the _/\_ Bar
50lbs x 10
40lbs x 10
30lbs x 10 (really slow reps and lots of burn this set)

Superset
Decline Situps...................Hanging Knee Raises
25lbs plate x 15..................BW x 10

10 mins elliptical
interval course _|-|_|-|_
10/20 resistance
137 cals
.95 miles (suprised to get that far after a shock workout)

stretch.

Posted by: Archangel

Great w/o my Friend, watch out for those injuries BRother Sean!!! Hope it's okay for you!!!

Posted by: Seanp156

Yeah, I think after finishing shock week I'm going to take a week completely off weights and just do cardio, I haven't really had a break from weights for a while.

Posted by: gwcaton

Nice wo Sean !

Shock is a killer

Posted by: Seanp156

Quote:

Originally Posted by gwcaton

Nice wo Sean !

Shock is a killer

Thanks, indeed it is... Tomorrow's shock for legs... The workout will be quick but brutal I'm sure... My chest is more sore than it has been for a long time after that last workout, though my tri's and shoulders aren't really sore at all...

I'm going to be changing my routine a little bit after my week off too... maybe something like first power week is DB presses 4-6 reps, next power week is 1-3 reps of BB incline, flat or decline... squats 4-6 reps first power week, 1-3 2nd power week, deadlift 4-6 reps first power week, 1-3 second power week...

Posted by: Seanp156

Pretty good and quick workout today... I think P/RR/S is harder on my body than anything else... In both good and bad ways... If I continue, I'll probably have to take a break every 4 weeks. Westside wasn't really nearly as hard on me as this for whatever reason... Maybe my body just doesn't like high volume?

Super Sets
Deep Squats...................... Leg Extesions
185lbs x 8............................100lbs x 10
175lbs x 8............................100lbs x 8

Dropset DB Lunges (legs alternating, so reps are for both legs, not each leg)
30lbs (each hand) x 10
20lbs x 10

Supersets
HS Leg Curls........................SLDL
70lbs x 10..........................135lbs x 10
70lbs x 8............................135lbs x 8

Drop sets
Hammer strength Single Leg Leg Presses (not a typical leg press, don't know how to explain it really)
90lbs x 8 each leg
70lbs x 8 each leg

DB Calf Raises
60lbs x 12
50lbs x 12
40lbs x 12

stretch

Posted by: Archangel

Excellent w/o Brother Sean!!!

Posted by: gwcaton

Nice wo , again

Quote:

Originally Posted by Seanp156

Pretty good and quick workout today... I think P/RR/S is harder on my body than anything else... In both good and bad ways... If I continue, I'll probably have to take a break every 4 weeks. Westside wasn't really nearly as hard on me as this for whatever reason... Maybe my body just doesn't like high volume?

Or maybe you're just a wimp

I'm looking forward to a week off but that won't be for another 4-5 weeks and I think I'll try the deloading/unloading thing CP does .

Posted by: Seanp156

Decent workout today I guess... I think I've mentioned that there's a trainer at our gym that's fairly renowned in the IFBB, and he had a guy with a video camera following him and his girls around today... It does get somewhat annoying how he's training like 4-6 people almost every time I'm in the gym and they take up a whole area, but whatever...

Supersets
Deadlifts/Shrugs (AA style)
185lbs x 10 (left under right over, started pronated but wasn't feeling it today)
185lbs x 10 (right under, left over)

Hang Cleans
85lbs x 10
85lbs x 8

Supersets
Machine Rows/Lat Pull downs
90lbs x 10 / 100lbs x 10
100lbs x 10 / 100lbs x 10

Dropsets
DB Rows
50lbs x 8 (each arm)
40lbs x 8

Cable Crunches
140lbs x 20

Cory Cable Curls (gave these a try, but I think our pullies are too close together to make the best use of the concept)
4th pin x 6

15 minutes bike
8/20 resistance
random hill course
4.39 miles
92 cals

stretch

Posted by: Archangel

Awesome w/o Brother Sean!!! How do you like the Deads Angel-Style??? I like your idea of switching the grips, great plan!!!

Posted by: Seanp156

Thanks. I've done deads like that in the past, but it's been a while, deads aren't exactly my favorite exercise to do with reps above 6, but it was alright. When I use a mixed grip I try to switch it up bewteen sets so I've at least somewhat giving each side equal treatment... I don't want a curved spine from using one certain mixed grip all the time.

Posted by: Seanp156

Hrmmm... I'm kinda starting to think after this break I might want to go back to Westside, or try an upper/lower split... P/RR/S doesn't really seem to be doing it for me right now...

Posted by: gwcaton

Quote:

Originally Posted by Seanp156

Hrmmm... I'm kinda starting to think after this break I might want to go back to Westside, or try and upper/lower split... P/RR/S doesn't really seem to be doing it for me right now...

Hey bud,

do whatever you feel good about. Thats very important

The main thing is you are doing something and thats more than can be said about a whole lot of people

Posted by: Seanp156

Quote:

Originally Posted by gwcaton

Hey bud,

do whatever you feel good about. Thats very important

The main thing is you are doing something and thats more than can be said about a whole lot of people

Also, pretty much all my injuries seem to happen when I'm on a P/RR/S routine... Whether I recover from them quickly or not... I don't know why... Maybe a coincidence...

Thanks GW... It might be a little hard coming up with a plan of attack this week though... I have tons of stuff I gotta do getting ready for the quarter to wrap up... Tons of stuff is due this week... 3 assignments, 2 quizes, and then finals in about 3 weeks... On finals week I have two papers and a group presentation due and I haven't even started one of the papers yet

.

Does anyone have a simple upper/lower template I could use? I'd like it to mostly focus on compound movements... Stuff like of course deadlifts, pullups, bench, military and push presses, squats, *maybe* cleans... I'd like to learn how to front squat, but I can't get comfortable with it except BB style... Even then it does hurt my delts, but most beginners complain about that...No curls, and only cg bench, dips and maybe skulls for tris. Even after a year I'm still trying to find a routine that works best for me...

Posted by: CowPimp

From a previous post of mine; an example of undulating periodization in action:

Quote:

Monday – Upper:

Overhead Press
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Chinups
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

DB Decline Press
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Seated Cable Rows
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Wednesday – Lower:

Squats
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

SLDLs
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Lunges
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Situps
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Friday – Upper

Bench Press
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Yates' Rows
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Dips
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Pulldowns
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Sunday – Lower:

Deadlifts
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Split Squats
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Glute Ham Raises
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Hyperextensions
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

You could always throw in another exercise or two at the end of each session as well. In fact, I would recommend performing a core movement on the frontal and transverse planes as well. I could also see doing some calf work, direct arm work, and/or some grip work.

Posted by: Seanp156

Quote:

Originally Posted by CowPimp

From a previous post of mine; an example of undulating periodization in action:

You could always throw in another exercise or two at the end of each session as well. In fact,I would recommend performing a core movement on the frontal and transverse planes as well. I could also see doing some calf work, direct arm work, and/or some grip work.

What are these planes?

So... This is a 4 days split it looks like... If I wanted to do a 3 days split, could I do something like upper/lower/upper one week, then lower/upper/lower the next?

Posted by: CowPimp

Just to explain the setup a little further, it goes something like this:

Monday - Upper Body (Prioritize Vertical Plane)
Vertical Press
Vertical Pull
Horizontal Press
Horizontal Pull

Wednesday - Lower Body (Quad Dominant)
Quad Dominant
Hip Dominant
Quad Dominant
Ab/Flexion

Friday - Upper Body (Prioritize Horizontal Plane)
Horizontal Press
Horizontal Pull
Vertical Press
Vertical Pull

Sunday - Lower Body (Hip Dominant)
Hip Dominant
Quad Dominant
Hip Dominant
Low Back/Extension

Posted by: CowPimp

Quote:

Originally Posted by Seanp156

What are these planes?

So... This is a 4 days split it looks like... If I wanted to do a 3 days split, could I do something like upper/lower/upper one week, then lower/upper/lower the next?

Frontal splits your body in front and back halves. A movement parallel to this is considered to be performed on this plane: lateral raises, side bends, lateral lunges, etc.

Transverse splits your body in top and bottom halves. A movement parallel to this is considered to be performed in this plane: Russian twists, tick tocks, pec decks

Sagittal splits your body into left and right halves. A movement parallel to this is considered to be performed on this plane: squats, CG bench press, chinups, etc.

Surely, that split is fine.

Posted by: Seanp156

Quote:

Originally Posted by CowPimp

Surely.

So... What would standard BB squats be considered... hip or quad dominant? Depends on stance?

Posted by: CowPimp

Quote:

Originally Posted by Seanp156

So... What would standard BB squats be considered... hip or quad dominant? Depends on stance?

Quad dominant. PL squats are more hip. The stance does matter, yes. A more narrow stance shifts the emphasis to the quads.

Posted by: Seanp156

Ab/Flexion would just be movements like situps, leg/knee raises/cable crunches etc, correct?

Posted by: CowPimp

Quote:

Originally Posted by Seanp156

Ab/Flexion would just be movements like situps, leg/knee raises/cable crunches etc, correct?

Yessir.

Posted by: Seanp156

Just received my stock of whey for the next 6 months or so today...

This week I'm just getting school stuff done and trying to figure out my next split...

Posted by: shiznit2169

Quote:

Originally Posted by Seanp156

Just received my stock of whey for the next 6 months or so today...

This week I'm just getting school stuff done and trying to figure out my next split...

sean, you and i are good buddies right? Were close so can you help a man out and send half of those bottles? 50-50 is how it works between buddies .. please?

Posted by: Seanp156

Quote:

Originally Posted by shiznit2169

sean, you and i are good buddies right? Were close so can you help a man out and send half of those bottles? 50-50 is how it works between buddies .. please?

Posted by: DeadBolt

Man I hope you got some different flavors! And why not get the 10lb bags? Thats what i use to do then got sick of the same shit. I vary the powders I use depending on the day. Currently using 3 different ones.

Posted by: Seanp156

I got 2 different flavors... 4 of chocolate (always a good standby) and 4 of chocolate mint (heard it's good)... Lately however, I've been mixing my whey with a lot of other stuff so the flavor doesn't matter too much... You don't really taste it much when you're throwing milk, oats, banana, strawberries and peanut butter in as well.

Last time I bought in bulk I got 10lbs bags, but I went with a cheaper place this time and I guess the biggest they send is 5lbs tubs.

Posted by: DeadBolt

Quote:

Originally Posted by Seanp156

I got 2 different flavors... 4 of chocolate (always a good standby) and 4 of chocolate mint (heard it's good)... Lately however, I've been mixing my whey with a lot of other stuff so the flavor doesn't matter too much... You don't really taste it much when you're throwing milk, oats, banana, strawberries and peanut butter in as well.

Last time I bought in bulk I got 10lbs bags, but I went with a cheaper place this time and I guess the biggest they send is 5lbs tubs.

Ahh gothcha!

Yea when I use to blend my shakes it didn't matter what the flavor was I would mix so much crap in there. Man I miss those they always tasted damn good!

Posted by: Seanp156

Quote:

Originally Posted by DeadBolt

Ahh gothcha!

Yea when I use to blend my shakes it didn't matter what the flavor was I would mix so much crap in there. Man I miss those they always tasted damn good!

You're bulking aren't you??? Why not do it? I have cut down on a lot of the ingredients in those since I'm cutting.

Posted by: DeadBolt

Quote:

Originally Posted by Seanp156

You're bulking aren't you??? Why not do it? I have cut down on a lot of the ingredients in those since I'm cutting.

Yea I just haven't had the time to get all my stuff together....my shakes consist of a 1/4 gallon of milk and 2 scoops of whey! I just have to run out the door and get to work most days!

Hopefully this week once I'm hip flexor heals up and things get normal again I can get back ont rack with a standord 6 meal diet again! Been struggling to get down 4 being so busy.

Posted by: Seanp156

Quote:

Originally Posted by DeadBolt

Yea I just haven't had the time to get all my stuff together....my shakes consist of a 1/4 gallon of milk and 2 scoops of whey! I just have to run out the door and get to work most days!

Hopefully this week once I'm hip flexor heals up and things get normal again I can get back ont rack with a standord 6 meal diet again! Been struggling to get down 4 being so busy.

That seems like quite a bit of milk in one sitting... I only used 16 oz when I just used milk and whey together.

Posted by: DeadBolt

Quote:

Originally Posted by Seanp156

That seems like quite a bit of milk in one sitting... I only used 16 oz when I just used milk and whey together.

I ussually make 2 of em out of that. I buy it at the 7-11 by work and throw in 2 scoops of whey (60g's protein) and drink half then finish the other half later. Or just sip on it all day in addition to my other meals. Tuff to get well balanced meals when I'm at work but once things get settled I'll start cooking all my meals in advance again!

Posted by: CowPimp

Nice stock. I need to stop slacking and just buy it in bulk like that.

Posted by: DeadBolt

Quote:

Originally Posted by CowPimp

Nice stock. I need to stop slacking and just buy it in bulk like that.

I wish I had room to store it....then I'd buy one of each damn flavor and be set for the year!

Posted by: Seanp156

I'm getting antsy, and I don't have class tomrrow (well I guess you could call it today since it's 2:30 AM).... I'm thinking about getting a "lower" workout in tomorrow. A week off from the gym feels like an eternity... I have a ton of schoolwork I could get done tomorrow, but I have the whole weekend, and going to the gym might help me be more productive...

Posted by: AndrewSS

^ awwww you lazy ass

Posted by: Seanp156

Umm... ok

Posted by: AndrewSS

sean i think you need to develop me a g4ming routine for when I come back from school

(CLICK HERE here to view the original thread with full colors/images)

Sean's going for strength.

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