S20 Workout Journal [Forum Archive]

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S20 Workout Journal

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Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

Bottom paused squats
225 x 6
225 x 6
225 x 6
1 second pause in the hole....hollleeee shit what a difference! death at its finest

Yeah, taking the bounce out makes it much harder.

Posted by: Burner02

da'am, stew...saw your vids this am...looking thick, brotha! If it makes u feel any better...I won't evern try 3 plates on bench w/out a spotter...

oh..and the 405 DL did look 'easy'...bet you coulda pulled up a good deal more...

Posted by: Stewart20

Quote:

Originally Posted by Burner02

da'am, stew...saw your vids this am...looking thick, brotha! If it makes u feel any better...I won't evern try 3 plates on bench w/out a spotter...

oh..and the 405 DL did look 'easy'...bet you coulda pulled up a good deal more...

well like I always say, what "looks" easy isn't really easy. My brain almost exploded on that pull, lol.

And I have self spotter stands, so don't worry, I am protected

I have failed with 350 on the bar before and they worked perfectly, so I am not concerned...I am more concerned about my actual bench being able to hold the weight, since I think it was a store bought $150 or so bench, and it is at least 10 years old. I hope it can hold 405, cause that's what I plan on getting next year

Can you imagine the bench breaking while performing a heavy bench press? Yikes.....

Posted by: Stewart20

Quote:

Originally Posted by Burner02

da'am, stew...saw your vids this am...looking thick, brotha! ...

I weighed in tonight after my workout at 220.5

...of course, that is night weight, so I guess I should weigh myself tomorrow morning for a more accurate picture.

I am on day 2 of my alpha lipoic acid experiment. I am taking 100mg with 6 of my higher carb meals during the day, supposedly, to make a long story short, it is supposed to shuttle any excess carbs to the muscle cells first, as opposed to the fat cells, so theoretically, you can eat more carbs, and not get fat off of it.
all I know is that it is making me hungry as shit all day! Anyone know the reason why? It's annoying, I feel like I eat a lot already, I don't wanna have to start eating more!

Posted by: yellowmoomba

Your chins were probably harder since you DL and squated before your chins.............

How's the wife? Isn't today your due date??????????????

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

Your chins were probably harder since you DL and squated before your chins.............

How's the wife? Isn't today your due date??????????????

Very good memory! Yes today is the day and..............

drum roll please.....................

no baby yet

her doctor told us that if the baby doesn't come by monday, after the results of a stress test and sonogram on monday, they will make a decision on whether to induce or not, but she said nevertheless, by this time next week, he will be born

Posted by: Triple Threat

Ya know, a good set of squats might be just the thing to set things in motion.

I mean for her, not you.

Posted by: Malley

Wow, well they say more sex helps a woman begin her delivery process.

Posted by: Archangel

GOD speed you and yours my Friend, you are about to be blessed!!! How 'Bout them Cardinals!!!

Posted by: Burner02

Quote:

Originally Posted by Stewart20

I am on day 2 of my alpha lipoic acid experiment. I am taking 100mg with 6 of my higher carb meals during the day, supposedly, to make a long story short, it is supposed to shuttle any excess carbs to the muscle cells first, as opposed to the fat cells, so theoretically, you can eat more carbs, and not get fat off of it.

How's it working for you?

Posted by: Burner02

So......is there a little Stewie yet?

Posted by: Stewart20

everyone, we have a little Stewie! Ryan John was born on Saturday morning. He was 7lbs 8 oz and 20 inches long. Mom and baby are doing great! Dad is fricken exhausted!

Gonna be off and on the next couple days, but I wanted to share the good news.

And YM, youd better keep Brooke away from him, he already found the twin girls in the nursey, so I can see he is taking after his dad already

Posted by: Triple Threat

Congratulations, Stewart. Good work.

Now go take a nap. You deserve it.

Posted by: Archangel

AWESOME!!! Congrats my Friend!!!

Posted by: Burner02

CONGRATS, STEW!
Hope pics come soon!

Posted by: JerseyDevil

Congratulations Stewart! Way to go Dad.

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

everyone, we have a little Stewie! Ryan John was born on Saturday morning. He was 7lbs 8 oz and 20 inches long. Mom and baby are doing great! Dad is fricken exhausted!

Gonna be off and on the next couple days, but I wanted to share the good news.

And YM, youd better keep Brooke away from him, he already found the twin girls in the nursey, so I can see he is taking after his dad already

Congrats...........I already have my bats ready to beat the boys away

Enjoy the down time with your new family

Posted by: Stewart20

thanks everyone for the warm wishes.....man, if you haven't gone through this before, you REALLY have no idea how hard it really is, but truly amazing at the same time! Last night was his first night home and he made it a memorable one, by keeping mommy and daddy up the entire night...oh yeah, a sign of things to come....

but he is great, it is just an amazing feeling just looking at him, words cannot describe--but all you guys with kids already know....

anyway, to the important stuff, hehe....i swore i wouldn't let lack of sleep stop me from working out, and I have been true to my word. However, the gameplan has changed a bit. I am going with short bodypart workouts each day, and instead of going for record weights, I am just going to pick some nice, decent weights and just use the same amount each workout and just try and add reps. I am in no way, shape or form capable of trying a ME bench press right now, and I really don't want to slack off, so I will just do what I can and that's that. The baby comes first now (gotta get used to that one

)

Monday 10/30
chest
incline bench press
225 x 7
225 x 7
225 x 7

Flat DB Press
105 x 9
105 x 8

Dips
BW+90 x 11
BW+90 x 8

Tuesday 10/31
upper back/traps
chest supported rows
180 x 6
180 x 6
180 x 8

DB Rows
105 x 10
105 x 10

Pullups
BW+25 x 7
BW+25 x 8
BW+25 x 7

Trap Bar Shrugs
300 x 14
300 x 11
300 x 12

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

Last night was his first night home and he made it a memorable one, by keeping mommy and daddy up the entire night...oh yeah, a sign of things to come....

but he is great, it is just an amazing feeling just looking at him, words cannot describe--but all you guys with kids already know....

Posted by: Malley

Well I know for a fact the kids come first. Alot of things you cant do because of this! But those incline presses look pretty strong nice work Stew.

AND CONGRATULATIONS ON THE LITTLE BOY, HE WILL BRING ALOT OF JOY TO YOUR LIFE!!!!!

Posted by: Burner02

hey stew! You know that song by Will Smith? listen to it? (just the two of us?)
relate?

Posted by: JerseyDevil

Quote:

Originally Posted by Stewart20

Monday 10/30
chest
incline bench press
225 x 7
225 x 7
225 x 7

Flat DB Press
105 x 9
105 x 8

Dips
BW+90 x 11
BW+90 x 8

Tuesday 10/31
upper back/traps
chest supported rows
180 x 6
180 x 6
180 x 8

DB Rows
105 x 10
105 x 10

Pullups
BW+25 x 7
BW+25 x 8
BW+25 x 7

Trap Bar Shrugs
300 x 14
300 x 11
300 x 12

Still nice workouts, especially considering the lack of sleep!

Posted by: Triple Threat

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

Why did I get the pansy one??? everyone else's is either sick or spooky, and you send me the gay ghost posse??? what's up with that TT??

Posted by: Malley

Maybe hes trying to tell ya somethin....haha, jk

Posted by: Stewart20

Quote:

Originally Posted by Burner02

hey stew! You know that song by Will Smith? listen to it? (just the two of us?)
relate?

oh I have big plans for him when he gets older. Let's put it this way. My dad is great, but my parents got divorced when I was 7, so he wasn't around except every other weekend. I had no one to play catch with me when I got home from school, or teach me the finer points in life....so I vow to give this little guy everything I missed out on. I can't wait till he gets old enough to take outside and play hockey with, or play football, or bodyslam his ass onto the bed...all that fun stuff.....

of course, I don't wanna rush things, they grow up too fast as it is.....

Posted by: Stewart20

Quote:

Originally Posted by Double D

Maybe hes trying to tell ya somethin....haha, jk

after taking all that time to write you that wonderful routine, this is what I get from you??? Sheesh!

Posted by: Malley

So hey who does the kid look like? I remember whenever my little girl came out she looked just like me I was in shock!

Posted by: Burner02

Quote:

Originally Posted by Stewart20

so..he has baby sized hocky clothes already! Yeah!

Posted by: Stewart20

Quote:

Originally Posted by Burner02

so..he has baby sized hocky clothes already! Yeah!

Yup! He's even got a stick already

Posted by: Burner02

yeah..we know..he came with it...you got a boy....

(my friend had his first son...was braggin..."yeah..look at the package on him! Gonna drive the women nuts!)
maybe u had to be there.....I dunno.

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

Why did I get the pansy one??? everyone else's is either sick or spooky, and you send me the gay ghost posse??? what's up with that TT??

Is one of these better?

Posted by: Stewart20

Quote:

Originally Posted by Burner02

yeah..we know..he came with it...you got a boy....

(my friend had his first son...was braggin..."yeah..look at the package on him! Gonna drive the women nuts!)
maybe u had to be there.....I dunno.

yeah, I kind of noted the same thing on my boy....I would say he is taking after his father, but it seems all little baby boys have nice packages for some reason?

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

Is one of these better?

the one in the middle is a good one

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

............ but it seems all little baby boys have nice packages for some reason?

.....................You might want to re-word that statement.....

Are you getting any sleep ?? How's your wife recovering? When are you posting a pic ??

It doesn't look like you have slowed down too much on your training. I took a week off from lifting after the baby was born. It's good to do once in a while..............

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

.....................You might want to re-word that statement.....

Very true, a re-wording is needed here....it seems that everyone I know who has had a boy, has said the same thing about their son's package.....is that better?

I am running on pure adrenaline now, we slept good last night, the baby actually had to be woken up to be fed and changed, as opposed to monday night when he was just up and crying for the ENTIRE night. So I gather I actually might have gotten a good 5-6 hours last night, which isn't too bad....

And I know I should probably just give up on the training for this week, it would be a good time for that, but screw it, I can't stop, I just work around my "limitations"

I'll post a pic when I download them off my camera...haven't done that yet

Posted by: Stewart20

Quote:

Originally Posted by Double D

So hey who does the kid look like? I remember whenever my little girl came out she looked just like me I was in shock!

oh yeah, he is a mini me...it's scary...right down to the ears...we have the same little bends in our ears, it's the coolest thing. At least I definitely know he's mine

Posted by: Stewart20

Nov 1 -- Legs/Abs

Squats (With top squat attachment--adds 10 lbs to bar weight)
235 x 12
285 x 5
325 x 3

Glute Ham Raises
BW x 12
BW+15 x 5 --felt funny, switched to SLDL now

SLDL
225 x 8
245 x 8

Decline crunches
bw x 30
bw+25 x 10
bw+35 x 6

OK, the lack of sleep really reared its ugly head today, I felt like I was gonna drop dead after each set, I really don't feel too good anymore right now...I think a nap is in big order

Posted by: Malley

So does your wife breast feed, or do you use formula? Of course its much easier on the guy if she breast feeds. Then she is the one to get up with the baby in the middle of the night, which is excellent. My wife definintly breast fed. Lucky me. I got sleep, but she was awefully cranky.

BTW are you still doing westside or......?

Posted by: JerseyDevil

Quote:

Originally Posted by Double D

So does your wife breast feed?
BTW are you still doing westside ?

I love it! Only on IM.

Posted by: Malley

You know it....

Posted by: Stewart20

Quote:

Originally Posted by Double D

So does your wife breast feed, or do you use formula? Of course its much easier on the guy if she breast feeds. Then she is the one to get up with the baby in the middle of the night, which is excellent. My wife definintly breast fed. Lucky me. I got sleep, but she was awefully cranky.

BTW are you still doing westside or......?

westside is taking a back seat for now, I can't throw 100% into it right now, so it ain't worth it, I am cutting my losses....one, maybe 2 bodyparts per day, that's it for now, pyramid style, whatever I feel like.

I am doing my share of the feeding duties, I am just trying to help her as much as I can....she's good though, she is taking the night shift and I am taking the day shift, so I get to sleep a little more than her, but when he flips out in the night, I will be up too, so whatever, everyone does it right?

Posted by: Stewart20

she breastfeeds WHILE I am doing westside....how's that?

Posted by: Malley

Well as long as all is going well keep up what your doing. I told you it would be much more hectic though huh?

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

I'll post a pic when I download them off my camera...haven't done that yet

You are lucky if you are getting 5-6 hours of sleep during week 1.

Have fun!!

Posted by: Stewart20

Nov 2 -- Shoulders/Tris

DB Front raise
20 x 20
30 x 12
40 x 8

DB side laterals
20 x 20
30 x 10
40 x 5

DB Rear laterals
20 x 25
30 x 15
40 x 8

Close Grip Bench Press
225 x 12
275 x 5
300 x 2

Pushdowns
3 sets increasing weight

Posted by: Malley

Kind of a boring workout huh Stew? I hate doing all kinds of laterals and things like that. What are your thoughts on it?

Posted by: Stewart20

Quote:

Originally Posted by Double D

Kind of a boring workout huh Stew? I hate doing all kinds of laterals and things like that. What are your thoughts on it?

they can get tough when you do enough of them, don't doubt that...lol

i figure, I have bigger front delts from all the pressing I do, so why make the problem worse by doing overhead presses which basically stress the front delts anyway. This way, I can get all three heads equal treatment, I think my front delts get plenty of stimulation from the incline presses, dips, close grip benches, etc.

and yes, the workout was boring until I got up to the 300 lb close grip press...that was interesting

Posted by: Malley

Damn I didnt see that.....GLOAT GLOAT....Nice....triceps are pretty damn strong!

Posted by: Stewart20

Quote:

Originally Posted by Double D

Damn I didnt see that.....GLOAT GLOAT....Nice....triceps are pretty damn strong!

hey, when you got it, flaunt it

Posted by: Malley

Thats right. The funny thing for me right now I am not getting stuck at the top of my bench it is at the bottom. Whats up with that? What should I do for that? I figure maybe just the DB Bench?

Posted by: Triple Threat

Quote:

Originally Posted by Double D

right now I am not getting stuck at the top of my bench it is at the bottom. Whats up with that? What should I do for that? I figure maybe just the DB Bench?

Lats and back. Try suspended bench presses. Start with the bar just above the chest. Press up and then back down. Pause. Repeat.

Posted by: Malley

TT buddy I know all of that. I mean I do rows non-stop while on westside. I guess I was wondering if there was anything else. Thanks though Trips.

Posted by: Stewart20

Quote:

Originally Posted by Double D

Thats right. The funny thing for me right now I am not getting stuck at the top of my bench it is at the bottom. Whats up with that? What should I do for that? I figure maybe just the DB Bench?

sure you could do more db stuff, I also hear that inclines work the bottom too, I guess thats due to the range of motion on an incline.

you can also try paused benches, bring the bar down to your chest, pause for a "1 mississippi" then explode the bar back up. Obviously you will need to use less weight with these.

also work on your explosive speed at the bottom. You have to get rid of the bodybuilder mentality if you want to bench big weights. The object is not to feel the muscles working as opposed to getting the weight up as fast as possible, so throw all your bodybuilding mentality out the window. think get the bar up as fast as possible and as forcefully as you can.

you are not trying to work the chest muscles on a 1rm bench attempt, lol

Posted by: Malley

Its very hard to throw the whole bb'ing ideal out the window. But will do.

Posted by: Stewart20

Quote:

Originally Posted by Double D

Its very hard to throw the whole bb'ing ideal out the window. But will do.

i know it is....i have trouble too, but if you truly want to lift big, that's the deal.

you can do a hybrid westside/bodybuilding routine, and you can still get your 1rm up there to a real respectable number, but it wouldn't be the same as true powerlifting, IMO

Posted by: Malley

Yeah I agree I want my 365 I did like 2 years ago. Damn hurnia just slowed me down!

Posted by: Stewart20

Quote:

Originally Posted by Double D

Yeah I agree I want my 365 I did like 2 years ago. Damn hurnia just slowed me down!

oh damn, I didn't know you had a hernia.....how did that happen?

Posted by: Malley

I am not 100% sure. I had alot of pain doing squats and things like that. So I went to the doc and ended up just taking some time off and things actually worked out.

Posted by: Stewart20

nov 3

was doing some work in my basement today and felt unsatisfied with my shoulder workout from yesterday, so I did some seated overhead presses in between cutting sheetrock and other assorted chores

overhead press seated
135 x 15
185 x 8
205 x 3

Posted by: Malley

Quote:

Originally Posted by Stewart20

nov 3

was doing some work in my basement today and felt unsatisfied with my shoulder workout from yesterday, so I did some seated overhead presses in between cutting sheetrock and other assorted chores

overhead press seated
135 x 15
185 x 8
205 x 3

Couldnt stand my post about workout looked easy huh? Fuckin perfectionist......

Nice overhead press....205x3

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

Looks like the lack of sleep is taking it's toll ...........

How's it going ?

Posted by: Burner02

Quote:

Originally Posted by Stewart20

you friggin' ANIMAL!

Posted by: Stewart20

Quote:

Originally Posted by Double D

Couldnt stand my post about workout looked easy huh? Fuckin perfectionist......

Nice overhead press....205x3

yeah, it's all your fault you bastard

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

Looks like the lack of sleep is taking it's toll ...........

How's it going ?

The lack of sleep is totally KILLING my numbers hehe

we're doing good...he is being a good little boy....in fact for the past 2 nights, we actually had to wake HIM up to feed in the middle of the night....I can only pray he keeps this up

Posted by: Stewart20

Quote:

Originally Posted by Burner02

you friggin' ANIMAL!

I figured I was already using my shoulders lifting the rock into place, then I looked over at my gym area of the basement and said, "why not?".

Of course, I have a totally messed up schedule this week, so I had a pretty good week lifting even though my sleep hasn't been so great, but we'll see what happens after next week when I go back to work if this can keep up

Posted by: Malley

BTW I like the title under your name, NICE!

Posted by: Stewart20

Quote:

Originally Posted by Double D

BTW I like the title under your name, NICE!

yeah it's like daddy fricken daycare around here lately, lol

Posted by: Malley

Nothing will change other than the kid will start sleeping more. And from what my wife says its much nicer. Remember I never got up with mine because she breast fed.

Posted by: JerseyDevil

Hey Stewart! Just checking in. See you got things under control with balancing baby and Westside

Posted by: Stewart20

Quote:

Originally Posted by JerseyDevil

Hey Stewart! Just checking in. See you got things under control with balancing baby and Westside

ha, well things are kinda under control, just no more westside for a while, not enough sleep for that type of stuff now

Posted by: Triple Threat

Here's a workout for you.

Baby Front Squats - Hold baby in arms, tight against the chest.
Bent Over Baby Rows - Use mixed grip to prevent baby from falling to floor.
Baby Curls - obvious.

I'm sure you can come up with more. The possibilities are endless.

Posted by: Malley

I do speed bench with my oldest girl. She likes whenever I throw her almost to the ceiling.

Posted by: Burner02

does mom know u do this?
(friend I used to be in the AF with...was tossing this co-worker's little daughter up in the air like that...well..he was strong..and started to toss her a littlehigher...and a little higher...the cielings were at least 12'...and I think he almost grazed her head on the ceiling...mom..FREAKED...but the little girl thought it was the greatest thing in the world..)

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

(friend I used to be in the AF with...was tossing this co-worker's little daughter up in the air like that

I used to do that too when they were lighter, around 40-50 lbs or so. Now they're pushing 85-90, so throwing them in the air won't be happening anytime soon.

Posted by: Burner02

what...don't wanna hernia?

I play with my little neices and nephews...toss them around, spin them...oof..you get wore out....do they appreciate that??? NOOOOOO
C'mon....me again!

Posted by: Stewart20

Nov 4 -- lower back/bis

Trap Bar deadlifts
300 x 12
350 x 8
400 x 5

close grip Chinups
BW+25 x 10
BW+45 x 7
BW+70 x 5

Posted by: Malley

I need me a trap bar. I like doing those. Nice weights Stew.

Posted by: Stewart20

Quote:

Originally Posted by Double D

I need me a trap bar. I like doing those. Nice weights Stew.

I think they are my favorite exercise now, I love them. They just feel so good, hehe

Posted by: Burner02

See you haven't slowed down any!

Posted by: Malley

They are muc easier. I wonder if they help with improving your regular deads?

Posted by: Stewart20

Quote:

Originally Posted by Burner02

See you haven't slowed down any!

nope, I'm just picking up speed...maybe this one bodypart per day stuff might be a good change of pace for me after doing bodyparts 2 or 3 times per week for the past few months.

change is good I guess

Posted by: Burner02

that's what I prefer...the 1 bp per day...just kill that muscle and give it a week to recover...

Posted by: Stewart20

Quote:

Originally Posted by Burner02

that's what I prefer...the 1 bp per day...just kill that muscle and give it a week to recover...

well, actually, I have structured things so that effectively, I am hitting each part twice a week, only in a sneaky fashion...hehe

chest on monday, then close grip bench for tris on thursday which also hits the chest

back on tuesday then close grip chins on saturday which also hits the back

legs on wednesday then trap bar deads on saturday which also hits low back, quads and some hams...

So yeah, I've got it all covered, I am a smart fucker

Posted by: Burner02

so...basically...you are using my workout schema...you ARE a smart fucker!

Posted by: Stewart20

Quote:

Originally Posted by Burner02

so...basically...you are using my workout schema...you ARE a smart fucker!

great minds think alike

Posted by: JerseyDevil

One bodypart a day has never worked for me. I might be able to get away with once a week for pulls, but not for push. In the 90s, everyone preached one bodypart a day, but everytime I tried it, I lost strength. Twice a week for Jersey, low volume, high intensity.

Posted by: Malley

I did one bodypart a day in like 2000 and hated it, felt drained and was getting little colds now and then. Never again!

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

One bodypart a day has never worked for me.

I'm with you there, JD. It's OK for a deload week or similar, but not for the long haul.

Posted by: Stewart20

well, I guess we shall see what happens...

keep in mind, I am only doing it due to the baby. if I can do a chest only workout and it takes me 15-20 minutes, that is great, I can't do the marathon 1 1/2 hour routines right now, I am too tired!

so I figure, bang out a few sets per bodypart per day without being super high intensity, I might be able to survive the lack of sleep and still do ok with the weights....stay tuned

Posted by: Burner02

but...but....they work for me.....

Posted by: Stewart20

nov 6 --chest

incline bench press
205 x 11
225 x 7
250 x 3

db bench press
105 x 11
115 x 7
125 x 5

Dips
BW+100 x 10
BW+115 x 6
BW+130 x 4
BW=215

not good, not bad, just eh today. we'll see if I improve on these numbers next week or if the lack of sleep will totally catch up with me....

Posted by: Archangel

Quote:

Originally Posted by JerseyDevil

One bodypart a day has never worked for me. I might be able to get away with once a week for pulls, but not for push. In the 90s, everyone preached one bodypart a day, but everytime I tried it, I lost strength. Twice a week for Jersey, low volume, high intensity.

DITTO!!!

Good lookin w/o BRother 20!!! Congrats on your guy winning yesterday too!!!

Posted by: Stewart20

Quote:

Originally Posted by Archangel

DITTO!!!

Good lookin w/o BRother 20!!! Congrats on your guy winning yesterday too!!!

Hey, I'm glad you noticed! Hehe, 2 weeks in a row now

Posted by: Malley

Strong inclines Stewart!

Posted by: Stewart20

Quote:

Originally Posted by Double D

Strong inclines Stewart!

why thank you, but I gotta tell you , I was personally more impressed with the DB presses...for some reason I would think that a 300+ bencher should be inclining more than 250 for 3 reps....but, my goal is reps with 275 on incline....It will come....it has to

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

incline bench press
250 x 3

So whatcha thinking about?

Posted by: JerseyDevil

Very strong inclines Stew.

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

So whatcha thinking about?

thinking I should have done more?

Posted by: Stewart20

Quote:

Originally Posted by JerseyDevil

Very strong inclines Stew.

thanks, I am not too pleased but I guess it's alright

Posted by: Triple Threat

Don't forget about the lack of sleep. That can certainly be detrimental to the workout.

Posted by: yellowmoomba

Quote:

Originally Posted by Triple Threat

Don't forget about the lack of sleep. That can certainly be detrimental to the workout.

Get used to it for a couple weeks....................

Posted by: Stewart20

nov 7 -- upper back/traps

underhand barbell rows
205 x 12
225 x 9
250 x 6

DB Rows
105 x 12
115 x 8
125 x 5

Pullups
BW x 12
BW+25 x 7
BW+45 x 4

Trap Bar Shrugs
300 x 14
320 x 9
340 x 8

Posted by: Burner02

you are my hero.

Posted by: Stewart20

Quote:

Originally Posted by Burner02

you are my hero.

Posted by: Archangel

FANTASTIC w/o BRother 20!!! Excellent #'s my Friend!!!

Posted by: yellowmoomba

300 x 14 on TB deads is respectable ---- Are you going for 20 next time

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

300 x 14 on TB deads is respectable ---- Are you going for 20 next time

Actually those were shrugs....

but I did hit 300 x 12 on the deads on saturday. I am not going for 20 anytime soon, lol.....I am trying to do a pyramid with my weights, so the first set I am allowing up to 12 reps, set 2 will be 8 reps and set 3 will be 5 reps. Just a little bit of everything I guess

Posted by: Stewart20

nov 8 -- legs/abs

Squats
240 x 12
285 x 7
325 x 4
it's just not getting any easier...how the hell do people squat over 400 pounds for 10 reps?

SLDL
225 x 12
250 x 8
275 x 5 PR
now maybe my flexibility isn't the greatest, but I went as far down as I could without rounding my back, so I still think this is pretty damn good

Decline Crunches
BW+25 x 13
BW+35 x 8
BW+45 x 3
All weight BEHIND head....a lot tougher than in front

Posted by: Malley

Man you dont see to many people squatting 400lbs period let alone for 10 reps. That would be pretty damned good. I want to get there myself. Its been so long since I actually squatted heavy. I am doing that tonight however! Nice sldl numbers. Did you see I went that heavy and you decided to? I am going to be doing those tonight also. I will keep your numbers in my head just as I do with bench and try to beat those. Good workout buddy.

Posted by: Stewart20

Quote:

Originally Posted by Double D

I will keep your numbers in my head just as I do with bench and try to beat those. Good workout buddy.

You can try.........

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

nov 8 -- legs/abs

Squats
240 x 12
285 x 7
325 x 4
it's just not getting any easier...how the hell do people squat over 400 pounds for 10 reps?

Nice job.........

holding the weight BEHIND your head is a LOT tougher.

Posted by: Malley

Quote:

Originally Posted by Stewart20

You can try.........

Gotcha on squat.

Posted by: Stewart20

Nov 9 - Push 2

Seated OH Press
145 x 12
190 x 7
205 x 4

Close Grip Bench Press
230 x 12
275 x 5
300 x 3

Floor Press
245 x 10
275 x 4
275 x 5

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

Floor Press
245 x 10
275 x 4
275 x 5

Looks like I got me some competition on this.

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

Looks like I got me some competition on this.

Bring it on

Posted by: Malley

I love all this competition here its good for us!

Posted by: Archangel

Awesome w/o's Brother 20!!!

Posted by: JerseyDevil

Quote:

Originally Posted by Stewart20

Close Grip Bench Press
230 x 12
275 x 5
300 x 3

You suck..

Maybe someday, when I grow up, I'll be able to use this weight on CGs.

Posted by: Malley

His weights on CG are past impressive!

Posted by: Stewart20

Nov 11 -- Pull 2

Trap Bar Deads
305 x 12
355 x 8
410 x 5

Chinups
BW+25 x 12
BW+45 x 8
BW+75 x 5

T-Bar Rows with V-handle
180 x 12
205 x 9
225 x 8

Posted by: yellowmoomba

Impressive numbers !!

Are you still getting sleep ?? It looks like it.

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

Impressive numbers !!

Are you still getting sleep ?? It looks like it.

Nah, I am just putting up big numbers to spite myself for the lack of sleep, hehe....common sense would say I should be taking it easy considering I am averaging maybe 5 hours a night of sleep, but I keep on pushing.

I imagine at some point I will hit the wall hard, but I am just gonna keep going till I collapse

Posted by: Archangel

Excellent w/o BRother 20!!! Now go get some sleep my Friend!!!

Posted by: Stewart20

Quote:

Originally Posted by Archangel

Excellent w/o BRother 20!!! Now go get some sleep my Friend!!!

I am gonna chug a protein shake, then camp out in front of the TV and watch the Rangers game....ahhh another Saturday night spent in at home, the joys of having a newborn!

Posted by: Stewart20

oh and for anyone who works out at home, I made a fine addition to my home gym yesterday and used it today with excellent results. I bought a T-bar row bracket....it attaches to my squat rack and has a cylander where you slide the end of the barbell into and it locks into place and then you row row row away! It keeps the bar stable and it was just perfect for the rows, only $40 too

Posted by: Archangel

Quote:

Originally Posted by Stewart20

I am gonna chug a protein shake, then camp out in front of the TV and watch the Rangers game....ahhh another Saturday night spent in at home, the joys of having a newborn!

Isn't it the BEST though my Friend!!!

Posted by: Stewart20

Nov 12 -- Push 1

Incline Bench Press
205 x 12
225 x 8
250 x 4

DB Press
106 x 10
116 x 6
131 x 4
All my numbers went down on these...all I can think of is that I just bought 18 inch db handles and I know for a fact these handles weigh 6 pounds each, so maybe I overestimated the weight of my old db handles cause these new ones are definitely heavier, so maybe I might have overestimated by 3 pounds, maybe that makes up the difference in the reps

Floor Press
245 x 10
275 x 4

Stopped here...complete waste of a workout. didn't sleep a lick last night and I knew I had plans tomorrow night so couldn't work out tomorrow so being stubborn, I tried to workout today and it really backfired. just had nothing in the tank today, I guess it happens

Posted by: yellowmoomba

Shit happens............Just hit hard on Tuesday

Posted by: Burner02

You've been crankin' them out, my friend...nice #'S!

Posted by: Stewart20

yeah, I'm tired

Posted by: Burner02

you should be!
you are putting up 130's on DB'S! WHEW! no spotter?????

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

yeah, I'm tired

Did you take any time off from work? You know, just to get some sleep.

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

You've been crankin' them out, my friend...nice #'S!

I missed that ................

Posted by: Stewart20

Quote:

Originally Posted by Burner02

you should be!
you are putting up 130's on DB'S! WHEW! no spotter?????

yeah, it was fun, hehe....I don't need a spotter on dbs, you figure in the worst case you just dump the weight on the floor. The hardest part about it is I have to use homemade dbs, and now with the 18 inch handles, you should see these things! 4 25s, 2 10s, 2 2 1/2s and the bar, these things are a sight to behold!

but the funny thing is, the set of 4 with the 130s felt a lot better than any of the other sets. I really like the 4-6 rep range, I think I am just gonna use that exclusively for a while, I hate going to 12 reps and even 8 is becoming a pain in the ass. I can just really put a lot of focus onto my heavy sets than the higher rep sets, and I like using that focus

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

Did you take any time off from work? You know, just to get some sleep.

I was off for 2 weeks, but unfortunately today is my first day back and it sucks.

At least when I was home I could take naps and just crash on the couch and take it easy. It sucks already being back at work

Posted by: Archangel

For lack of sleep, your #'s are Fantastic imo!!! I can't even imagine what they would be if you where well rested!!! Hows the little one???

Posted by: Stewart20

Nov 13 --

*NEW PROTOCOL*
8 x 3 for all exercises, 90 sec rest between sets. 3 minutes rest between exercises. goal is to get all 8 sets of 3, when completed, up the weight.
Reasons:
1. Avoid failure as much as possible
2. Still use heavy weight
3. Get more total volume
4. Decrease rest periods for a hypertrophy effect
5. Much better mental focus on 3 rep sets than higher rep sets

Tentative Plan:
Push 1
Incline bench press
Flat DB Press
Floor Press

Pull 1
Chest Supported Rows
Pullups
DB Rows

Legs/Abs
Squats
SLDL
Crunches

Push 2
OH Press
Dips
Close grip bench press

Pull 2
Trap Bar Deads
Chinups
T-Bar Rows

Posted by: Stewart20

nov 13 -- push 1 repeat w/new protocol

incline bench press
245 -- 8 sets of 3 -->increase next time

Flat db press
131 -- 6 sets of 3 -->keep next time
Can I add 6 db deadlifts to this as well! thats 260 lb deadlifts to get the dbs into position, like speed pulls, lol

Floor Press
275 -- 5 sets of 3 -->keep next time

Wow, fun workout considering I repeated the same workout, I know that was completely moronic, but fun nevertheless. I have to see how the rest of the week goes, but the sets of 3 were great...I lifted real heavy, got a great pump, and best of all, I wasn't exhausted at the end

Posted by: Burner02

Yeah...I liked feeling the BIG DB's in my hand....but have to be careful w/ my shoulder...if move just a little off track..and dam..that kills my shoulder.

Sounds like you are doing a modified 'German Volume Training' technique:
10 sets of 10 at same weight. Thinking I am gonna do that around February. (only one exercise per body part per day, 1 BP per day)

Posted by: Stewart20

Quote:

Originally Posted by Burner02

Yeah...I liked feeling the BIG DB's in my hand....but have to be careful w/ my shoulder...if move just a little off track..and dam..that kills my shoulder.

Sounds like you are doing a modified 'German Volume Training' technique:
10 sets of 10 at same weight. Thinking I am gonna do that around February. (only one exercise per body part per day, 1 BP per day)

Well, GVT doesn't allow you to use heavy weight, and that's the difference. I think GVT would be ultimately really boring, I mean getting through the 8 sets can be kind of boring, I can't imagine doing 10 sets of 10 reps. And take the incline presses I did today...if I tried GVT with that, I would have been lucky to use 185 pounds....I liked using 245 better

...and the dbs? forget it...85 tops

Posted by: Stewart20

Quote:

Originally Posted by Archangel

For lack of sleep, your #'s are Fantastic imo!!! I can't even imagine what they would be if you where well rested!!! Hows the little one???

Little one is doing great, we're all doing great except for the sleep thing! He is soooooooooo cute....when he sleeps

Posted by: Burner02

yeah...I know...I also go to 8, as I get bored of repping..just a shock to the muscles.

Posted by: Malley

I tried GVT a few years ago and hated it. Never again.

Posted by: Stewart20

Quote:

Originally Posted by Double D

I tried GVT a few years ago and hated it. Never again.

I repeat, this IS NOT, repeat IS NOT like GVT at all! This is purely a strength protocol, and I am hoping that by using shorter rest periods, the cumulative effect will produce some hypertrophy.

By using 3 rep sets, it allows me to lift very heavy weight, while not reaching failure, and doing it alot, so we'll see what happens. I have done 10x3 in the past on certain exercises, but never based my whole routine around it, but then again, I never did a routine with strictly compound movements before either, so we'll see how it goes.

All I can say is my workout last night felt like I accomplished something, and I noticed a big difference by not going to failure. I wasn't wiped at the end. I was sweating my ass off and huffing and puffing between sets and all, but it felt like just good hard work as opposed to exhaustion. It's only one workout, but if the others go like this, I think this will be a big key to get the strength gains going up.

Posted by: Stewart20

nov 14 -- pull 1

Chest supported rows
180 -- 8 sets of 3 --> inc next time

Pullups
BW+35 -- 7 sets of 3 -->Switch to lap pulldowns next week...this hurt my elbow and shoulder for some reason and I don't like it

DB Rows
131 -- 8 sets of 3 -->inc next time

Posted by: Malley

8 sets of 3 on rows? Thats kinda wierd, but I like it.

Posted by: Triple Threat

I think Stewart is trying to teach his kid to count and doesn't want to rush things.

Posted by: b_reed23

NICE pullups!

Posted by: Stewart20

Nov 17

Close Grip Bench Press
135 x 8
135 x 8
185 x 3
225 x 3
275 x 3
300 x 1
320 x 1
340 x 1 PR!
305 x 3
305 x 3

Chinups
BW+45 x 6
BW+45 x 6
BW+45 x 6

DB Bench
131 x 6
131 x 5
131 x 4

Chest Supported Rows
180 x 6
180 x 6
180 x 6
180 x 5

Side laterals
30 x 12
30 x 10

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

Close Grip Bench Press
340 x 1 PR!

Posted by: Malley

Piss off with your close grip bench, you fuckin beast!

Posted by: Archangel

WOW, INCREDIBLE #'s my Friend, Great w/o!!!

Posted by: Stewart20

Quote:

Originally Posted by Double D

Piss off with your close grip bench, you fuckin beast!

I've gotta be better than you on SOMETHING right??

Posted by: Stewart20

Quote:

Originally Posted by Archangel

WOW, INCREDIBLE #'s my Friend, Great w/o!!!

thanks Arch! Hows everything goin with you?

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

*takes a bow*

thank you, thank you

Posted by: Malley

Well you are doing a fine job of it sir.

Posted by: Stewart20

eh, I got lucky today, I had a great workout. the true test will be (of course if I keep this plan up) next time I try this exercise to see if I can do 350 or 360 even. then I will pleased and know it wasn't a fluke

Posted by: Malley

Dude 360 would be fuckin awesome. What in the hell are you benching now then?

Posted by: JerseyDevil

Awesome CG's Stew. Damn.

Posted by: Stewart20

Quote:

Originally Posted by Double D

Dude 360 would be fuckin awesome. What in the hell are you benching now then?

I have no idea...I haven't flat bench maxed out in a long time. It really hurts my shoulders to flat bench maxing out. I don't know if I am even gonna really do it again, unless I decide to try a PL competition some point in the future.

Unless that happens, there are a lot more productive exercises I can do that won't kill my shoulders. these close grips felt great, no pain whatsoever.

Now, before anyone thinks that I did these with my hands like 5 inches apart, I want to clarify that my definition of "close grip" is my hands about 12-15 inches apart on the bar. My pinky is about 2 inches or so from the rings and my index fingers are about an inch away from the smooth part of my bar. Other bars may be different, but it averages 12-15 inches. to put it into context, my regular bench press grip is about 27-30 inches wide, so it's about half of that.

Posted by: Stewart20

Quote:

Originally Posted by JerseyDevil

Awesome CG's Stew. Damn.

Muchas gracias JD

Posted by: Malley

I see I see. Well its more than I can regular bench, so nice work. Fuckin studly.

Posted by: Stewart20

Quote:

Originally Posted by Double D

I see I see. Well its more than I can regular bench, so nice work. Fuckin studly.

yeah, but the problem is you'll be passing me very shortly...you have youth and enthusiam on your side, and I have a newborn in the house....not a very good combination for me to continue to top you

Posted by: Malley

Haha Stew. It is going to take a ton of work to get there! I have to girls as well, so they are also a handful. But not as bad as a newborn!

Posted by: Triple Threat

Posted by: Archangel

Everythings well, thanks for askin!!! Hope your weekend is goin GREAT!!!

Posted by: Stewart20

Nov 19 -- ME LOWER

Conventional Deadlifts
135 x 8
185 x 3
225 x 3
275 x 3
315 x 1
365 x 1
405 x 1
Add belt
425 x 1 PR!

PL Squats
295 x 5
305 x 5
305 x 5
305 x 5
went with a wide stance, gripped the bar out by the collars, placed it a little lower on my traps and viola, a LOT better for my back. Dare I say they were almost TOO EASY at this weight

Glute-Ham Raise
BW x 12
BW x 10
BW x 10

Side Laterals
30 x 12
30 x 12

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

Nov 19 -- ME LOWER

Conventional Deadlifts
425 x 1 PR!

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

Thanks TT....

I noticed you mentioned how you have "trouble" with squatting. What does your stance look like when you squat? I would say that I have problems squatting as well, and today I conciously tried to take a wider foot stance, as wide as was comfortable for me, and the movement was completely different. It makes me see how powerlifters can squat so much weight, not that I am even in their league yet, but the difference between the stance I took today and the one I tried the other day was night and day. My lower back felt great on these today....definitely less direct involvement and that's a good thing....only bad thing is that you get less quad involvement with the wide stance, so it's a trade off....do you want big numbers or big quads? lol

try the wide stance next time you squat and let me know what you think. I am only saying this cause it was THAT much of a difference....

Posted by: Burner02

was sup, Stew!
I just come in here to see how someone moves the big weights...and I see I am not disappointed.

ok..if wider stance isn't quads...what does it hit more?

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

I noticed you mentioned how you have "trouble" with squatting. What does your stance look like when you squat? I would say that I have problems squatting as well, and today I conciously tried to take a wider foot stance, as wide as was comfortable for me, and the movement was completely different.

My feet are slightly wider than shoulder width and pointing slightly out. When you went wider, were you still going all the way down or just to parallel?

Posted by: Stewart20

Quote:

Originally Posted by Burner02

was sup, Stew!
I just come in here to see how someone moves the big weights...and I see I am not disappointed.

ok..if wider stance isn't quads...what does it hit more?

it hits the posterior chain more...hamstrings, hips, glutes, as opposed to quads. You need to really sit BACK more than sit DOWN when you open up your stance. Those muscles have more potential to lift heavier, which is why you never see powerlifters squat with a narrow stance.

Here is something a friend of mine who trains with REAL powerlifters told me once....the muscles on the front of the body are the pretty muscles (chest, biceps, quads), but the muscles on the back of the body (traps, back, glutes, hams) are where the power lies.

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

My feet are slightly wider than shoulder width and pointing slightly out. When you went wider, were you still going all the way down or just to parallel?

well, when you open the stance, you really lose some depth, so the squats were to parallel or an inch or 2 below. But, it's worth it to try if you are having issues with your current stance.

Posted by: Burner02

sounds good.
how's the family?

Posted by: b_reed23

Quote:

Originally Posted by Stewart20

Here is something a friend of mine who trains with REAL powerlifters told me once....the muscles on the front of the body are the pretty muscles (chest, biceps, quads), but the muscles on the back of the body (traps, back, glutes, hams) are where the power lies.

funny...I always thought that the glutes were the prettiest of all

Posted by: Malley

Glutes are the prettiest on a beautiful female.....so yes you are right....

Posted by: Archangel

Excellent w/o BRother 20!!! I use a wide stance due to my hips and knees not liking a narrow one much, LOL!!! I shake it up every now and then though just to keep 'em guessin and hopefully growin!!! Hope all is well for you and yours my Friend!!!

Posted by: Stewart20

Nov 21 -- ME Upper 2

Bench Press
135 x 8
185 x 3
225 x 3
275 x 3
315 x 1
345 x 1
355 x miss

Tied my all time best for bench without really training it lately, so I guess it's an OK day. We'll get that 355 next time

Pullups
BW x 11
BW x 10
BW x 9

Dips
BW+90 x 10
BW+90 x 9
BW+90 x 8

T-Bar Rows with V-Handle
4 plates x 10
4 plates x 10
4 plates x 10

Incline bench press
225 x 8
225 x 7

Posted by: Burner02

nice...looks like u will earn your T-Day dinner!

Posted by: Stewart20

Quote:

Originally Posted by Burner02

nice...looks like u will earn your T-Day dinner!

well, I definitely earned my dinner tonight, I was fricken starving! 3 hamburgers, and 4 potato croquettes and I am still hungry....damn!

Posted by: Burner02

I think...I am gonna have a salad...

Posted by: Stewart20

Quote:

Originally Posted by Burner02

I think...I am gonna have a salad...

A salad? You wuss

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

Tied my all time best for bench without really training it lately, so I guess it's an OK day.

So if you really trained for it, do you think you could get 405?

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

I think...I am gonna have a salad...

That's a good start. Now what's the rest of it?
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