About that time II (training) [Forum Archive]

-->

Pages: 1 2 3 4 5 6 7 8

About that time II (training)

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

Posted by: camarosuper6

What are the new goals?

Posted by: Malley

This is simple.

Stay or of course decrease bf%
deadlift more than I squat
Bench 350 (Current 320-330)
Deadlift 450 (Current 425)
maintain squat numbers (Current 430 or so)
Become more flexable
Become faster

Those are my goals.

Posted by: Stewart20

my goal is to incline bench more than DD can flat bench

Posted by: Malley

Yeah thats not very cool.

If I keep in the direction I am going that shouldnt be a difficult task.

Posted by: Malley

However I am intrested to know, what were you benching at 25?

Posted by: Stewart20

Quote:

Originally Posted by Double D

However I am intrested to know, what were you benching at 25?

Posted by: Malley

Come on spill the beans. I would like to know. I always had a buddy who would say, yeah your bigger than me, but what will I look like in 3 years. I gurantee I will be bigger than you are now. I always said maybe, but you'll never be bigger than me in the present time. And hes not. Though he has a massive deadlift, I have him killed measurments. He deads about 525. His bench is only around 280! Weighs about 200lbs. Squats about 400. All this at about 9% bf. Now that part makes me mad, fuckin guy and his low bf. He is a mesomorph by every part of the word. Maybe a little ecto since he has such a hard time keeping bf.

Posted by: Stewart20

the problem for me was that back when I was 25, it was around the time
I was just starting, but there really weren't any boards like this one to get info, so I was spinning my wheels big time. I worked out with an ex-marine for a couple of months and he got me to bench 275 for reps, which at the time was my best. I never maxed out ever, plus I never really worked out legs or did deadlifts, so basically, I wasted the best muscle building years of my life working out in circles. now I throw 275 on the bar to warmup.

but I have to say, when I look back at the last 3 or so years since I have been doing squats and deads and such, all my numbers really started going up, I just wish I could have that time back (training wise anyway) and do it the right way, cause if I could have had these numbers at 25, God knows where I would be now.

Posted by: camarosuper6

I hate bench press.

Hate it.

I probably couldnt press my shirt on an ironing board.

Posted by: Stewart20

Quote:

Originally Posted by camarosuper6

I hate bench press.

Hate it.

I probably couldnt press my shirt on an ironing board.

unless i am on a powerlifting kick, I don't do flat bench either, I only do declines, inclines and close grips, basically all the variations that don't stress my shoulders.

Posted by: Brutus_G

Quote:

Originally Posted by yellowmoomba

I came in here looking for a workout but I found myself looking at Brutus' avi

It has that effect on people i suspect its her pretty smile.

Posted by: Malley

My biggest thing is I took something like 2 years off. Got fat and lost all strength. While it didnt take very long to get it back, I couldve done some major ass kickin in that time. I think I got up to 245lbs!!!! I did absolutly nothing, but go to work and come home, pop open a beer and watch sportcenter. My softball game was lacking. I was 245 and had no power and was slow. Now that was embarrasing. I think I lost about 50lbs in about 3 months. Now that was some fast losing, but I didnt care I didnt want to be a lardass anymore! So I think that really zapped my strength. I got down to about 195. And went from there. I was barely benching 250 after all of that. SO I would say the past few years have been good to me. The most I have ever benched was 365 about 5 years ago, whenever I was 20. So I have did nothing, but take steps back!

Posted by: Brutus_G

Quote:

Originally Posted by Double D

Come on spill the beans. I would like to know. I always had a buddy who would say, yeah your bigger than me, but what will I look like in 3 years. I gurantee I will be bigger than you are now. I always said maybe, but you'll never be bigger than me in the present time. And hes not. Though he has a massive deadlift, I have him killed measurments. He deads about 525. His bench is only around 280! Weighs about 200lbs. Squats about 400. All this at about 9% bf. Now that part makes me mad, fuckin guy and his low bf. He is a mesomorph by every part of the word. Maybe a little ecto since he has such a hard time keeping bf.

Sounds similar to me at 200 9% except i'll be deadlifting 650 benching 203 and squating 420. My chest will be big to lol.

Posted by: Malley

Hes a good size guy, and hes about 3 years younger than me. I think hes 21.

Posted by: Archangel

Whats goin on BRother D2!!!

Posted by: Malley

ME Bench

Bench
135x10 (2 sets)
185x6
225x3
250x1
275x1
300x1
315xfailure
* didnt get the lockout on the 315.

DB Press
85x10
95x10
105x9
*These are going up nicely!

DB Rows
105x10
125x10
150x7 *These are killer!!!!!! These are a PR

Chins
bwx10 (2 sets)
*Nice hard squeeze at the top

Close Grip Bench
185x10
195x10

Dips
bwx40 reps.....now that is an insane burn!!!!

Workout time-50 minutes

I am very pleased with the DB Press and my DB Rows!!!

Posted by: Pylon

Sweet Aunt Jemima! Did you do all those dips as one set? Well done indeed!

Posted by: Burner02

you and stew trying to take all the PR's for rows????

Posted by: Malley

Pylon Ya those were all in one set. This was to failure however. My buddy said he counted more like 43, but whenever the reps get that high it really doesnt matter. I am very good at dips. I have alot of strength doing those. I need to buy me a dip belt to see what I can really do.

Burner It is the most I have DB rowed. It was extremely heavy, but I think I could have went a little heavier. Hell I did get 6 reps out of it. While they werent the most strict 6, they were a good solid 6. And I am very pleased with this.

So today my chest is very sore along with my upper back. I love westside, I think my body was waiting to come back to this. I think I will see an increase in bench again. This time around I am going to work alot harder on the lower part of westside. I didnt miss a workout on the lower last time, however I did get lazy and didnt go balls to the wall each time. Expect more out of me this time around.

Posted by: Malley

Gotta go to work, will post more later. Oh on another note my wife is preganant for sure.

Posted by: Pylon

If you really want a challenge, try holding a heavy DB between your feet instead of using a belt. Turns it up another notch.

Congrats on the new addition!

Posted by: Triple Threat

Quote:

Originally Posted by Double D

Oh on another note my wife is preganant for sure.

Posted by: Tom_B

Congratz on not ony a great workout (see the break did ya some good - 150lbs DB rows is CRAZY), but on the new addition to your family!!!

Posted by: Stewart20

3 KIDS!

All I have to say is:
God Bless you!

Posted by: BulkMeUp

Congrats on the new addition!

Posted by: yellowmoomba

Quote:

Originally Posted by Brutus_G

It has that effect on people i suspect its her pretty smile.

Exactly.

=====

Congrats on the new one!!

Posted by: Brutus_G

Quote:

Originally Posted by Double D

ME Bench

Bench
135x10 (2 sets)
185x6
225x3
250x1
275x1
300x1
315xfailure
* didnt get the lockout on the 315.

DB Press
85x10
95x10
105x9
*These are going up nicely!

DB Rows
105x10
125x10
150x7 *These are killer!!!!!! These are a PR
Chins
bwx10 (2 sets)
*Nice hard squeeze at the top

Close Grip Bench
185x10
195x10

Dips
bwx40 reps.....now that is an insane burn!!!!

Workout time-50 minutes

I am very pleased with the DB Press and my DB Rows!!!

Jesus who let you out of your iron cage? 40 rep dips i dont think i could matain the focus to do more than 10 with my ADD. You may wanna think about doing 10 reps on your bench and doing 3 rep chins for 3 weeks i bet yoru bench will go up 10-20 pounds.

Posted by: Brutus_G

Quote:

Originally Posted by yellowmoomba

Exactly.

=====

Congrats on the new one!!

I got more maybe ill change it every week.

Posted by: Archangel

CONGRATS Brother D2, Best Wishes to you and yours my Friend!!!

Posted by: Malley

Thank you everyone. I cant hardly wait to get he/she here. I have 2 girls now so a boy would be great, however it really isnt a big deal either way. I just hope he/shes healthy!

Hey Brutus why do you think that?

Posted by: Brutus_G

Quote:

Originally Posted by Double D

Thank you everyone. I cant hardly wait to get he/she here. I have 2 girls now so a boy would be great, however it really isnt a big deal either way. I just hope he/shes healthy!

Hey Brutus why do you think that?

Cause for 3 weeks i didn't bench then for 3 weeks i did heavy chins and just did 10-12 reps on bench and my bench is up 10 pounds and i suck at benching so you could probably get 20 pounds from that. Plus most people dont have structural balance when it comes to upper body pulling and pushing.

Posted by: Malley

I have went back to westside and todays workout was:

Dynamic effort lower

Speed Squats
225x2 (10 sets)

SLDL
275x10
315x6
325x6 PR

Lunges
90lb DB'sx10 (for 2 sets)

Hypers
bw+90x10 (3 sets) PR

1-Legged Extensions
100x10 (2 sets)

Workout time-40 minutes

I am making progress, I thought the SLDL, was pretty good. The lockout was a basturd. And the hypers are easily the heaviest weight as well that I have used.

Posted by: Pylon

Nice work, Dub. keep this up and they will have to jack your membership rates. You'll be lifting more plates than they have, and they'll need to invest in new ones!

Posted by: Burner02

congrats on the SLDL PR, brotha! How far bent are your knees?

Posted by: Brutus_G

Nice Prs D. That must've been sick using 90 pounds on the hypers.

Posted by: Triple Threat

Quote:

Originally Posted by Double D

Hypers
bw+90x10 (3 sets) PR

Posted by: Andalite

ssup dude...i know u from ExtremeBodybuilding

Posted by: Malley

Pylon Hey thanks buddy. Remember I workout in my garage, so I dont think I will be running out of plates anytime soon I have 900lbs!

Burner Knees were ever so slightly bent. But back remained straight. Thanks buddy.

Brutus I thought the bench was going to tip over!!

Trips You like that? I was doing my lunges with 90lbs DB's so I decided to pick that heavy basturd up and hyper it! I loved it.

Andalite You need to spend more time here, you will enjoy it.

Off today fellas and will be off tommorow will hit it weds. I got dynamic upper weds. I am excited for it.

Posted by: Archangel

Excellent w/o BRother D2!!! I just don't get the whole ME, DE or whatever, sorry I'm very simple minded, LOL!!!

Anyway, SOLID w/o my Friend, and CONGRATS on the PR!!!

Posted by: Brutus_G

Quote:

Originally Posted by Andalite

ssup dude...i know u from ExtremeBodybuilding

I know your avatar from somewhere.

Posted by: Tom_B

Can't wait to see what kind of crazy numbers you push out today!

Posted by: Malley

Archie Tell me buddy, what dont you understand?

Tom I am hoping I will push alot. But we shall see. My diet hasnt been the best, but there sure has been alot of food consumption! And I have been eating every 2.5 hours, so atleast I am getting the cals, protein, carbs, and fats I need to be a super power!

Well some super fuckin shitty news I got yesterday! I will be losing my job in 3 months! I have a baby on the way in August and these cocksuckers are cutting 70 jobs in our place of emplyment. Thats about 1/2 of the employees. Hell theres 125 people who have been there 25 years +. And I have only been there for 2, so go figure. Oh well hopefully something will pop up!

Anyways got any info on becomming a personal trainer. I figure I know plenty to get my started on that, however I will have to relocate, because the demand wouldnt be around here. I am trying to think positive here, I figure atleast I can get away from swing shift and I can try and get a straight days job! Wish me luck.

Posted by: Andalite

Quote:

Originally Posted by Brutus_G

I know your avatar from somewhere.

yeah, i know u from somewhere too....hmm....i recognize ur name...

Posted by: AKIRA

Lets see some numbers!

Posted by: Malley

Akira Oh you will soon enough. I go tonight at 6. Its on like Donkey Kong!

Posted by: fufu

nice PR's you got there.

Posted by: Malley

Thank you very much!!!

Posted by: BulkMeUp

wow! lunges with 90's DB's .. heavy DB lunges for reps always hurt by shoulders/arms before my legs

Posted by: Brutus_G

Quote:

Originally Posted by Andalite

yeah, i know u from somewhere too....hmm....i recognize ur name...

Ironaddict?

Posted by: Andalite

Quote:

Originally Posted by Brutus_G

Ironaddict?

yes. IA's site. im Angel of Death out there. but i dont post there so often. just once in a while.

did i pm u ever?

Posted by: Malley

BMU-Ya those are super tough. After that workout I had a severe case of DOMS after that nonsense!

Posted by: Brutus_G

Quote:

Originally Posted by Andalite

yes. IA's site. im Angel of Death out there. but i dont post there so often. just once in a while.

did i pm u ever?

I dont think so ,but it has been a while since i've been to IA. Did you follow Ironman's hit?

Posted by: Malley

Hey Brutus......those cleans are making those traps grow?

Posted by: Andalite

Quote:

Originally Posted by Brutus_G

I dont think so ,but it has been a while since i've been to IA. Did you follow Ironman's hit?

no no....

i did do DC for 4 months with terriffic success but ive changed my goals and im now onto the whole 5x5 bandwagon. the only thing is ive read Mark Rippetoe's Practical Programming and it was fanastic and my routine is using the principles in that..it is still a 5x5 program, but not the conventional one..

why do u ask?

Posted by: Brutus_G

I dont think so. I think my little growth is from dead lifts which i tend to do mixed grip with the right hand in overhand grip. If you look at my pics you can see my right trap is noticeable bigger than the left one.

Posted by: Malley

Damn dude lets work on it, what do you think? Ask P for some advice. I will do some brainstorming and get back to ya.

Posted by: Brutus_G

Quote:

Originally Posted by Andalite

No reason just wondering.

Posted by: Brutus_G

Quote:

Originally Posted by Double D

Damn dude lets work on it, what do you think? Ask P for some advice. I will do some brainstorming and get back to ya.

Maybe left side shrugs. Im working on using the overhand grip with my left hand.

Posted by: Andalite

Quote:

Originally Posted by Brutus_G

No reason just wondering.

oh ok....ur probably wondering because i asked a lot of questions in the Iron Man program threads.....but no, not anymore.....i didnt want to do the program and i didnt and im fine.....

do u have a journal i can subscribe to? it would be great to follow the training of someone of ur caliber.

Posted by: Malley

Sounds good to me Brutus. They dont look that one sided though. Try doing some heavy upright rows with DB's.

Posted by: Brutus_G

Quote:

Originally Posted by Andalite

oh ok....ur probably wondering because i asked a lot of questions in the Iron Man program threads.....but no, not anymore.....i didnt want to do the program and i didnt and im fine.....

do u have a journal i can subscribe to? it would be great to follow the training of someone of ur caliber.

LOL hopefully your not being sarcastic.

Posted by: Andalite

Quote:

Originally Posted by Brutus_G

LOL hopefully your not being sarcastic.

umm..no not really....i thought u were a 1200+ poundage powerlifter....just read ur journal...ur not that strong...but ur definitely worth following and learning from!

Posted by: Brutus_G

Quote:

Originally Posted by Double D

Sounds good to me Brutus. They dont look that one sided though. Try doing some heavy upright rows with DB's.

Cant D my left shoulder is always bitching and upright rows tend to hurt shoulders.

Posted by: Andalite

upright rows are the worst thing u can do.

Posted by: Archangel

Quote:

Originally Posted by Andalite

upright rows are the worst thing u can do.

My right shoulder would agree with that!!!

Whats up Brother D2, lookin into Westside, but prolly won't be for a while if I do switch!!!

Posted by: Triple Threat

That sucks about the job situation, DD. Got any leads? At least you've got a little time to work on it, rather than you just showing up one day and them telling you you're out of work.

Posted by: Andalite

Quote:

Originally Posted by Archangel

My right shoulder would agree with that!!!

im sorry to hear that

but i have to add here: doing upright rows is the studest thing one can do for a whole bunch of reasons which i do not have the energy to get into....

i just want to say this to anyone who is interested in upright rows: this THE most unnatural and abusive exercise for ur shoulders. if u value ur shoulders and ur health please do not do them.

Posted by: Tom_B

Gah .. sorry to hear about the work situation...
But hey look at it from the positive - now not only will you have 'set' days, but if you were to pursue a job in personal training, you'd actually be doing something you love and is already a larger part of your life. Only problem would be the relocating and how your little girls would react to it..
For advice on becoming a PT I would probably PM P-funk, DaleMabry or Cowpimp.. they all could give you some good tips and advice.
But what about your friend that owns that gym 45 minutes away? The one that offered you a free gym membership a while back? Would you maybe be able to set something up with him? That way you wouldn't have to worry about relocating ASAP and you wouldn't be that far from your current location and you as well as your little girls could easily keep in contact with friends..

Best wishes to Ya DoubleD.

Posted by: Pylon

Quote:

Originally Posted by Andalite

Wow. 18 years old and you have already determined the worst move you can do? Amazing. I hope all those bodybuilders who have been doing them over the years pop in here for your wisdom and realize how much damage they have done!

(Yes, that's sarcasm. Yes, I like upright rows. No, they don't hurt my shoulder, though plenty of other things do. Those are strong words you are throwing around. You may want to temper them a bit.

)

Posted by: Andalite

Quote:

Originally Posted by Pylon

)

hhmmmm....a narrow minded "grown-up" individual playing the age card on me without knowing me, huh? oh well....im thinking: should i bother responding?

no.

Posted by: Pylon

Quote:

Originally Posted by Andalite

hhmmmm....a narrow minded "grown-up" individual playing the age card on me without knowing me, huh? oh well....im thinking: should i bother responding?

no.

Hey, I don't get accused of being a grown up very often. Thanks.

But the bottom line is there are a ton of people who know a whole lot on the subject, spending their lives on it. You shouldn't dismiss their knowledge so quickly.

(BTW, declaring any move to be "the worst" would be the definition of close minded. People who live in tin houses shouldn't throw can openers.)

Posted by: Andalite

Quote:

Originally Posted by Pylon

But the bottom line is there are a ton of people who know a whole lot on the subject, spending their lives on it. You shouldn't dismiss their knowledge so quickly.

ok i think ill respond to this. the rest uve typed to show me ur a macho guy. i dont need to bother responding to that to satisfy ur ego.

but this is interesting. u are aware that a LOT of ppl who have been lifting for longer than u and me combined are aware of the fact that the upright row sucks and use it either sparingly or through its subtle variations like wide-grip or cleans or high pulls or power cleans, right?

Posted by: Andalite

ok so i thought perhaps u know what ur talking about in relation to upright rows.

so i went and i reread (for the 9th and 10th time on some) the articles at www.westside-barbell.com

westside doesnt like upright rows

then i went and reopened Mark Rippetoe's books (i have them both).

mark rippeote doesnt think too highly of upright rows. hence they are not even mentioned.

then i went and i searched madcow's site for upright rows being mentioned on the bill starr 5x5 programs

no luck

so i decided to look up their value over at DC....they dont like upright rows too much either...

then i went and i searched on IA's site. he doesnt really love the lift.

hmm.....guess they're all 18 year olds like me too, huh?

Posted by: Andalite

oh, and last i recall...even Iron Man doesnt like upright rows. he doesnt even like deadlifts being trained to failure. actually, he's right: the deadlift is the most taxing lift ever...training it to failure aint a good idea...

bt back to topic: i opened arnie's book and yeah: he recommends the use of upright rows....oh and yes: so does ronnie.......but i guess if i didt listen to them and if i didnt dedicate a special day each week for arms i wouldnt be a good teenager, huh?

Posted by: Pylon

Quote:

ok i think ill respond to this. the rest uve typed to show me ur a macho guy. i dont need to bother responding to that to satisfy ur ego.

Easier to skip it than to defend against? I'm ok with that.

Quote:

oh, and last i recall...even Iron Man doesnt like upright rows. he doesnt even like deadlifts being trained to failure. actually, he's right: the deadlift is the most taxing lift ever...training it to failure aint a good idea...

I've heard of him. Didn't get run off from these parts a while back? Or am I thinking of someone else? And when did we start talking about deadlifts to failure? ("Most taxing lift ever?" It's an ass kicker, but let's not go down this road right now.)

Quote:

bt back to topic: i opened arnie's book and yeah: he recommends the use of upright rows....oh and yes: so does ronnie.......but i guess if i didt listen to them and if i didnt dedicate a special day each week for arms i wouldnt be a good teenager, huh?

I think you proved my point. There are mixed opinions on the lift. Good for some, not for other. Looks like you're learning.

And don't get so defensive about being young. It's not a knock, it's just a fact. You'll grow out of it, I promise. But part of youth is having to realize you can't always speak as an expert on a topic and expect to be acknowledged as such, whether you are one or not.

Posted by: Pylon

BTW, sorry to clutter up your journal, Dub.

Posted by: Andalite

Quote:

Originally Posted by Pylon

Easier to skip it than to defend against? I'm ok with that.

im the kid here......rrrriiiiiiiiigggggggggghhhhhhhhttttttt.. ........

Quote:

I think you proved my point. There are mixed opinions on the lift. Good for some, not for other. Looks like you're learning.

no, there are some opinions which are unanimously shared:
1.) they are not the BEST exercise for ur delts
2.) they do lead to shoulder injuries
3.) u are not supposed to go balls-out on them

Quote:

you can't always speak as an expert on a topic and expect to be acknowledged as such, whether you are one or not.

that is irrespective of age.....

Posted by: Pylon

Quote:

Originally Posted by Andalite

im the kid here......rrrriiiiiiiiigggggggggghhhhhhhhttttttt.. ........

Well....yeah. You are.

Quote:

no, there are some opinions which are unanimously shared:
1.) they are not the BEST exercise for ur delts
2.) they do lead to shoulder injuries
3.) u are not supposed to go balls-out on them

Ah, but your earlier comment was:

Quote:

but i have to add here: doing upright rows is the studest thing one can do for a whole bunch of reasons which i do not have the energy to get into....

i just want to say this to anyone who is interested in upright rows: this THE most unnatural and abusive exercise for ur shoulders. if u value ur shoulders and ur health please do not do them.

Had you made your the first set of comments instead of the second, we wouldn't be having this conversation.

Quote:

that is irrespective of age.....

Yes, but is especially true with youth because it is such an easy thing upon which to measure and judge someone.

Posted by: Malley

On a lighter a better note, heres my DE Bench day

Speed Bench
185x2 (10 sets)

DB Bench
100x6 *EASY
110x6
115x6
*Well guys these are going up and I knew once I started doing them they would no problem!

Cable Rows
220x10
230x10
235x10

Pullups
BWx10
BWx10
BWx10
*Nice and strict, but I was pooped after those Rows.

Seated OH Press
185x6 *Very Easy!!!
205x6 PR!!!
205x6 PR!!!

Skulls
125x6
135x6
135x5 *One more and I wouldve reached failure and you guys know how much I hate failure!!!

Hammer Curls
55x10
55x10
55x8
*First 2 were very easy, but I fizzled out.

Bent over side raises
30x10
30x10
*Both very easy, but working on form

Side Lateral
45x10

Workout Time 1 hour and 20 minutes (Wouldve been shorter, but wasnt working out by myself)

Overall I thought it was a massive workout. The OH Presses were amazing!!! I dont know where it came from, I guess it was all of the stress from losing my job built into that lift! Plus DB Press are going up as well. Up 10lbs from last week. Now I am trying to get back to that 365 bench I had about 3 years ago! Along with Skulls at 135 for 8-10 reps. One of these days I tell ya!

Posted by: Tom_B

That's one fucking hardcore workout right there!! Holy shit DoubleD seriously..

God I'd be happy (well more like ECSTATIC) just throwing up HALF of those numbers! Keep going for those PR's your on a streak!

Posted by: Malley

Quote:

Originally Posted by Andalite

upright rows are the worst thing u can do.

I can throw a big disagree with that. The worst thing you could do for it would be swinging a 50lb sledge hammer around your head with it....

.
However I would have to say if you feel no pain from upright rows then these are fine to do. I for one like em. While I wouldnt suggest them for every single program, now and then they are a god lift to suplement. And I think most would agree with me on this one.

Posted by: Malley

It was that week I took off it made me much stronger and I am hoping to atleast get back to my 330 bench and then back to my all time high of 365. But we shall see.

Posted by: Malley

Quote:

Originally Posted by Tom_B

Gah .. sorry to hear about the work situation...
But hey look at it from the positive - now not only will you have 'set' days, but if you were to pursue a job in personal training, you'd actually be doing something you love and is already a larger part of your life. Only problem would be the relocating and how your little girls would react to it..
For advice on becoming a PT I would probably PM P-funk, DaleMabry or Cowpimp.. they all could give you some good tips and advice.
But what about your friend that owns that gym 45 minutes away? The one that offered you a free gym membership a while back? Would you maybe be able to set something up with him? That way you wouldn't have to worry about relocating ASAP and you wouldn't be that far from your current location and you as well as your little girls could easily keep in contact with friends..

Best wishes to Ya DoubleD.

The thing with that gym he owns is I just dont think theres enough people there to make any money. However I do think my girls would be fine by relocating simply because they are young yet. Ones 4 and the others 1. I will look into it.

Posted by: Malley

Thanks Tom. I have been eating like a hog and my midsetion is showing it. However I think that around softball time I will have to problem losing that blubber. My diet is ok, but my activity level is pretty low. Keep in mind I live in BFE. And theres no where to go around here to get some sort of activity going on. But as soon as summer is here, I play ball about 5 days a week.

BTW-thanks for the reponse, I was very pleased with that workout.

Posted by: Pylon

Nice work Dub. I second Tom's response on those numbers!

Posted by: Malley

I dont care to see alot of cluttering my journal with a huge argument anyore either. I would just soon if theres any argument go ahead and take it to the training section.

I am not trying to be rude guys, please realize that, but I dont want for people to have to go back 3 pages to find a workout. Thanks guys.

Posted by: Malley

BTW-Thanks Py, I was impressed with myself!!!!

Posted by: AKIRA

Quote:

Originally Posted by Double D

On a lighter a better note, heres my DE Bench day

Speed Bench
185x2 (10 sets)

DB Bench
100x6 *EASY
110x6
115x6
*Well guys these are going up and I knew once I started doing them they would no problem!

Cable Rows
220x10
230x10
235x10

Pullups
BWx10
BWx10
BWx10
*Nice and strict, but I was pooped after those Rows.

Seated OH Press
185x6 *Very Easy!!!
205x6 PR!!!
205x6 PR!!!

Skulls
125x6
135x6
135x5 *One more and I wouldve reached failure and you guys know how much I hate failure!!!

Hammer Curls
55x10
55x10
55x8
*First 2 were very easy, but I fizzled out.

Bent over side raises
30x10
30x10
*Both very easy, but working on form

Side Lateral
45x10

Workout Time 1 hour and 20 minutes (Wouldve been shorter, but wasnt working out by myself)

Overall I thought it was a massive workout. The OH Presses were amazing!!! I dont know where it came from, I guess it was all of the stress from losing my job built into that lift! Plus DB Press are going up as well. Up 10lbs from last week. Now I am trying to get back to that 365 bench I had about 3 years ago! Along with Skulls at 135 for 8-10 reps. One of these days I tell ya!

Holy shit, thats a lot of volume. This is the kind of workout I used to do years ago, but I didnt incooporate pulls on push days.

135lbs on skulls?! Fuck, I am pretty sure I couldnt do that, not for 5 reps!

I like the seated OH Press numbers,

I havent done them in months. I am walys standing or seated, but with light DBs. I dont remember my personal best. I think it might had been 205 too...

Even the hammer curls are impressive. How the fuck is your chest behind everything else? And what kind of template is this?

(I had to take a gander in the journal today when you commented in mine about the 115lb DBs.)

Posted by: Malley

This is westside, however I did a little more than normal. My body responds so well to volume! Although I am one of the few that it actually does. I wont hit upper again until like next Monday though. I give plenty of rest and plenty of food and I am normally fine. I do believe my chest is lagging. Hell I am DB rowing 150's for reps so I would figure I would be able to bench atleast 350, but this is just not the case.

Posted by: fufu

Wow, noice job on everything. Crazy workout. You the man!

Posted by: Triple Threat

Look who jumped on the PR band-wagon.

Posted by: Brutus_G

Quote:

Originally Posted by Double D

This is westside, however I did a little more than normal. My body responds so well to volume! Although I am one of the few that it actually does. I wont hit upper again until like next Monday though. I give plenty of rest and plenty of food and I am normally fine. I do believe my chest is lagging. Hell I am DB rowing 150's for reps so I would figure I would be able to bench atleast 350, but this is just not the case.

Amen brother D

Very wicked workout you probably scared the women and personal trainers with that sic lifting.

Posted by: Malley

Brutus remember I dont lift in a gym. I lift in my garage. Thanks guys, I needed a workout like that!!!

Posted by: Andalite

hey D: im done arguing. i came here to cheer u on. sorry i took a tangent. dont worry, im 100% on board now!

Posted by: Andalite

hey D...i was thinking...u know in the westside thread u set up, i posted some Westside programs....u might want to have a look at that....at the routines i mean

Posted by: Malley

Do you think I need to look at em? Do you not think my routine is good enough, haha.

Posted by: Andalite

Quote:

Originally Posted by Double D

Do you think I need to look at em? Do you not think my routine is good enough, haha.

sorry bro....i dunno what ur routine is atm....what post is it? ive kept my settings to 10 posts per page so to me ur journal is HUGE

Posted by: Malley

Look back a few I just posted my last workout which was last night. Check it out, I think you'll like it. People post here constantly!!!

Posted by: Andalite

ur journal is DAMN confusing...but yeah: good workout!

Posted by: Brutus_G

Quote:

Originally Posted by Andalite

ur journal is DAMN confusing...but yeah: good workout!

Check out funks and fufus they got the weirdest.

Posted by: fufu

Quote:

Originally Posted by Brutus_G

Check out funks and fufus they got the weirdest.

I think Sean's has really taken the cake this time though.

Posted by: Archangel

Awesome w/o BRother D2!!! Nothin but Best Wishes for you my Friend!!! Your #'s are killin me, someday I hope to be up there!!!

Posted by: Burner02

me too!
So...it's on YOU for BAR STORIES, SON....don't let us down...
(just no more bits of your friend ripping off your shirt,please...)

Posted by: Brutus_G

Where are you D?

Posted by: Archangel

Hello Brother D2, where you is my Friend???

Posted by: Triple Threat

Hopefully you're busy interviewing and not getting into fights at the bars.

Posted by: Malley

Well I took 6 days off from work and I have gotten my diet perfect to my needs and I have done a few workouts since the last time so here they are;

First Workout
ME Lower
Sumo Deadlifts
135x8
155x3
175x3
205x3
255x3
285x3
325x1
355x1
385x1
415x1
435x1
455xfailed
445x1 PR
*very happy here. I normally pull conventional, and I pulled more on this than on conventional! The most I got the other way was like 430. I think the other way will be stronger, but I havent done it in so very long.

Lunges
100x10
100x10
100x10
100x10

Hypers
bw+100'sx10 (3 sets), PR

Weighted Cable Crunches
60x25
80x10
90x10

Workout Time-1 hour and 10 minutes

2nd Workout
ME Upper
Incline Press
135x10
155x3
175x3
205x3
225x3
245x1
265x1
275xfailed

DB Press
95x10
115x6
115x6
125xfailed, had a very hard time keeping it steady. I will get this soon.

Cable Rows
225x10
225x10
225x10

Chin Ups
bwx10
bwx10
bwx10
*Easy

Pulldowns
100x10
100x10
*Very easy, but I wanted to do it to get a stretch

Close Grip Bench
225x6
235x6
245x4 PR

Side Raises
35x10
35x10
35x10

BB Holds
225x45 seconds
225x50 seconds

Workout Time1 hour and 35 minutes

Pretty good workout, didnt start out good because my pr on incline was 285 and I only got 265. I have done more volume on 1rm simply because I took CP's advice and trying to up the volume for it.

BTW-I realize this last workout was overdoing it! I let me buddy make it up since he has been wanting to for a long time so I decided to let him do it. Well now I am feeling it. I overtrained terribly! Oh well I like my numbers!

Posted by: Malley

Well no real bar stories. I have decided to try and give up the beer for atleast a few months. I want to respect my wife and give her my time. Whenever I go to the bars she normally goes, however with her being pregnant she doesnt want to go all the times I go so, I dont want to do that to her (make her sit at home, while I am having fun).

Posted by: DOMS

Good Lord, look at the workout! You're a sick, sick bastard.

Great job on the PR!

Posted by: Andalite

wow.....long ass workout bro...for a second i thought that whole thing was ONE single workout...hahah....

Posted by: Malley

Thanks DOMS, appreciate it. I am feeling it like mad right now. Hell trying to cut weight and lift those numbers is taxing enough. I think I am going to look into your program now.

Sentinel, well I figured some might think it was a workout, thats why I put into italics 1rst and second workout.

Posted by: Malley

By the way, yesterday I did some treadmill work (sprints and walking). And believe it or not today I actually did Tae Boe. It was hillarious!

Posted by: DeadBolt

Lookin good in here man grats on the PRs!!

Posted by: Malley

Thanks, appreciate it!

Posted by: Brutus_G

Quote:

Originally Posted by Double D

Thanks DOMS, appreciate it. I am feeling it like mad right now. Hell trying to cut weight and lift those numbers is taxing enough. I think I am going to look into your program now.

Sentinel, well I figured some might think it was a workout, thats why I put into italics 1rst and second workout.

Agreed. Some good pulling there D!

Posted by: Malley

Thanks Brutus. I know for a fact my strength will start to go down soon. I am cutting and I have to live with the facts, everytime I cut my numbers drop, muscles are always full, by strength drops. No big deal though.

Posted by: Brutus_G

Quote:

Originally Posted by Double D

Thanks Brutus. I know for a fact my strength will start to go down soon. I am cutting and I have to live with the facts, everytime I cut my numbers drop, muscles are always full, by strength drops. No big deal though.

Its weird isn't? I mean you keep about the same amount of muscle when you cut ,the only difference if you lose fat and are on low calories. Maybe the lowering of testosterone is what makes the big difference?

Posted by: Malley

Fuck I dont know, damn I hate losing strength though! Oh well I want to look better. I am carrying some love handle fat at this point and thats not like me at all! It will be gone soon. I have been busting ass doing cardio and it is going away, but not fast enough.

Posted by: Triple Threat

Good to see you're back. How'd you like those sumos? Any reason for the switch or just to try something different?

Posted by: Malley

Well as you know doing westside, doing something other than doing the lift you are trying to increase is what is suppose to happen.

Posted by: Malley

I like the sumos, but just like any dead, they make me light headed.

Posted by: Bakerboy

Very nice Double D.

Posted by: Malley

Thank you BB. Appreciate it.

Posted by: Archangel

Very nice indeed!!! Killer w/o Brother D2!!!

Posted by: Pylon

Man oh man that's a lot of lifting. Well done, Dub!

Posted by: KelJu

Your deadlifts are looking strong.

Posted by: Malley

Archie Thanks you

Pylon Was an ass load of work and wont do it again, but thank you.

Kel Ju Thank you, I havent done sumo's in a very long time. Hell I havent did a conventional dead in a long time, I have been setting pr's with sldl, and then I was suprised I sumo deaded that. I am going to have to go back to conventional and see what i get with it.

Posted by: Tom_B

Whoo-hoo! You leave us for a few and come back with some crazy intense numbers! Those are two fucking great workouts!

Good decision on quitting the beer for a bit .. its sucks that alcohol can actually affect your body composition so drastically.. I'll usually limiting myself to drinking about once a month, but when I do I go full out and get shitfaced!

Good to see your implementing some cardio! LOL was the tae-bo a class type thing, or did you just get a video for it?

Have you given more thought about pursuing a job in personal training? Or have you decided against it?

Posted by: Malley

I was happy with the workouts. I thought the numbers were well.

The beer simply needs to go, I know when enoughs enough and it is.

The Tae bo was just a tape that my wife had.

I am goin to pursue personal training. I am very exciting, I am waiting to get my taxes back before I send off for my stuff. I am kinda broke at the moment.

Posted by: Tom_B

you thought the numbers were well? They're sick! Be proud!

The thing I'm worried with is next year at uni.. god theres going to be so much pressure to be drinking practically 24/7 .. but I think I can handle it. I mean I get alot of pressure to drink as is, lol my friends are constantly drinking, they'll drink on school nights, or drink for breakfast and just go to school drunk!

Tae bo, step classes, conditioning circuits.. I love all that type of stuff for cardio. I need somethings thats constantly changing ya know? Like fuck, running on a treadmill for 40-50 minutes just gets so stale and boring..

thats GREAT news to hear DoubleD! I think your going to make an excellent PT, but most importantly your going to be happy with your job! Your going to be doing something you love and already know so much about. Good luck in everything to come!

(ps if your broke don't worry about the energy drink! Take it from someone who just had to fork out 500 bucks on supplements, food, phone bills, hair and tanning... I know how EVERY penny counts..)

Posted by: Malley

Not a big deal we are fine for now. Just not doing awesome or anything. Besdies I said I would send it to ya and send it I will.

I know how it goes in college it is very tough, but one hell of a time. In college I went from 170-203 after my freshman year. And believe this or not I could still see my abs! I dont know what happened, but something very special happened. I drank once a week sometimes 2 but not to often. But for some reason I got very big. My waist size went from wearing 30 pants to wearing 33's. But my bench went from 205-305! I was astounded. Squat went from around 315-around 385. And I rarely deadlifted, however it was amazing what I did in a year. This was 100% natural. Oh its not like it was all muscle, but I did put on a very considerable amount and was very happy with it. And by me saying I could still see my abs, it wasnt that they were real visiable, but I could see the tip 4 ok.

Posted by: Pylon

good luck on the PT plan! It's all about finding something for which you have passion!

Posted by: Malley

Yeah but then its all about finding a job with it, which will be super tough!

Posted by: Pylon

Well, you can always work up routines around here for practice. Then open your own place!

Posted by: AKIRA

Quote:

Originally Posted by Double D

Well I took 6 days off from work and I have gotten my diet perfect to my needs and I have done a few workouts since the last time so here they are;

First Workout
ME Lower
Sumo Deadlifts
135x8
155x3
175x3
205x3
255x3
285x3
325x1
355x1
385x1
415x1
435x1
455xfailed
445x1 PR
*very happy here. I normally pull conventional, and I pulled more on this than on conventional! The most I got the other way was like 430. I think the other way will be stronger, but I havent done it in so very long.

Lunges
100x10
100x10
100x10
100x10

Hypers
bw+100'sx10 (3 sets), PR

Weighted Cable Crunches
60x25
80x10
90x10

Workout Time-1 hour and 10 minutes

2nd Workout
ME Upper
Incline Press
135x10
155x3
175x3
205x3
225x3
245x1
265x1
275xfailed

DB Press
95x10
115x6
115x6
125xfailed, had a very hard time keeping it steady. I will get this soon.

Cable Rows
225x10
225x10
225x10

Chin Ups
bwx10
bwx10
bwx10
*Easy

Pulldowns
100x10
100x10
*Very easy, but I wanted to do it to get a stretch

Close Grip Bench
225x6
235x6
245x4 PR

Side Raises
35x10
35x10
35x10

BB Holds
225x45 seconds
225x50 seconds

Workout Time1 hour and 35 minutes

Pretty good workout, didnt start out good because my pr on incline was 285 and I only got 265. I have done more volume on 1rm simply because I took CP's advice and trying to up the volume for it.

BTW-I realize this last workout was overdoing it! I let me buddy make it up since he has been wanting to for a long time so I decided to let him do it. Well now I am feeling it. I overtrained terribly! Oh well I like my numbers!

Wait wait, was this in one day? Christ! I assume it was since no dates are listed.

I miss doing CG Bench. The most I ever did was, in fact, 245lbs. Never tried maxing on Incline. Ego stays on the flat bench I guess.

That sumo shit. Woooooo be careful! I believe that was the lift that set off my disk. That was the only time I felt a pop in my back and I wasnt lifting as much as you, maybe 275 tops.

Well, either way, after this day's workout, how long until you lift this again?

Posted by: BulkMeUp

wow! nice numbers!

Posted by: Burner02

was'sup, D!

Posted by: Brutus_G

Quote:

Originally Posted by Tom_B

Whoo-hoo! You leave us for a few and come back with some crazy intense numbers! Those are two fucking great workouts!

Good decision on quitting the beer for a bit .. its sucks that alcohol can actually affect your body composition so drastically.. I'll usually limiting myself to drinking about once a month, but when I do I go full out and get shitfaced!

Good to see your implementing some cardio! LOL was the tae-bo a class type thing, or did you just get a video for it?

Have you given more thought about pursuing a job in personal training? Or have you decided against it?

I think that is the type of personality we as bodybuilders and lifters have, we just don't like to do things half ass ed.

Posted by: Malley

Quote:

Originally Posted by AKIRA

This is 2 different workouts. Would be crazy huh? I do incline for the ME day to try to reach my 1rm. But it was awefully tough.

I dont do sumo very often at all. I betcha I have did it 5 times in my life. I dont like it, it feels unatural.

That CG Bench was pretty good for me. And this is what is helping my bench an aweful lot as well, simply strengthening my triceps.

Posted by: Malley

Pylon I would love to open up my own gym, however there have been many to open gyms around here and get no where with it. I would have to relocate for that.

BMU Thank you

Burner Hard dicks and airplanes

Brutus I always thought it was because I love beer?!?!

Posted by: Malley

Lower day

Squat
135x10
225x5
375x3
420x3
430x3 PR

SLDL
225x3
335x3
355x3

Crossover Lunges
55x10
55x10

supersetted with

Hypers
bwx10 (2 sets)

Workout time 35 minutes

Super short workout for me, but I enjoyed the pr.

Do you guys think its a big deal that my hips feel more wore out than my legs?

Also decided to get away from westside for a while, since I am in the process of cutting and I really dont think they go hand and hand.

Posted by: AKIRA

Quote:

Originally Posted by Double D

This is 2 different workouts. Would be crazy huh? I do incline for the ME day to try to reach my 1rm. But it was awefully tough.

But were they on the same day?

Posted by: Malley

Different days, sorry ya definitly 2 different days. I think they were back to back days.

Posted by: Malley

I am trying to decide what to do while cutting? I want to keep the reps low, and want to try and keep the workout to around 45 minutes. Any suggestions?

Posted by: Stewart20

Quote:

Originally Posted by Double D

I am trying to decide what to do while cutting? I want to keep the reps low, and want to try and keep the workout to around 45 minutes. Any suggestions?

max ot....got your name written all over it

Posted by: Stewart20

Quote:

Originally Posted by Double D

Lower day

Squat
135x10
225x5
375x3
420x3
430x3 PR

SLDL
225x3
335x3
355x3

Crossover Lunges
55x10
55x10

supersetted with

Hypers
bwx10 (2 sets)

Workout time 35 minutes

Super short workout for me, but I enjoyed the pr.

Do you guys think its a big deal that my hips feel more wore out than my legs?

Also decided to get away from westside for a while, since I am in the process of cutting and I really dont think they go hand and hand.

how wide was your stance? When I squat, I use a wide stance, and my quads generally get the least worn out than anything else...

sick ass numbers by the way you FREAK

Posted by: Tom_B

Quote:

Originally Posted by Brutus_G

I think that is the type of personality we as bodybuilders and lifters have, we just don't like to do things half ass ed.

LOL for sure.
Another thing is that I don't "understand" social drinking .. I mean if you're drinking to be social why not drink some tea or coffee or something else? When I drink, I have one goal in mind, to get LOADED, not some pansy ass buzz.

Great work on setting the PR DoubleD!

Not to sure about the routine.. do you mean ou want to stick solely to low reps? Have you maybe considered lower volume workouts, but at a greater frequency? That would certainly cut down the time..

Posted by: Archangel

Outstanding w/o, Congrats on the PR too!!!

Posted by: Pylon

Great work there, D.

I can't believe Archie didn't beat me to this one...How about a HIT cycle? Lower reps, quick workouts. Good times...

Posted by: Triple Threat

Quote:

Originally Posted by Double D

Lower day

Squat
430x3 PR

I won't be needing them for a while.

Posted by: Burner02

Quote:

Originally Posted by Tom_B

When I drink, I have one goal in mind, to get LOADED, not some pansy ass buzz.

aahh...youth....I kinda miss it...when you get older...(oh....shit..did I just say that?????)

those hangovers can take 3 days to quell....not so much fun then...
and...being a bouncer in a nightclub..and watching people getting so stupid drunk that they are puking on themselves..and being drug out...kinda takes away from the efect of getting ripped. So social..yeah..a nice buzz..that sets the mood...and if u can maintain that 'zone' (which does take practice) is a better way to go.
that's just my .02 worth...

Posted by: Burner02

no wonder my strength is sapped...friggin D here is taking up the PR"s....and since there HAS to be balance in the world...I blame him.

Good job, D!

Posted by: Malley

Stew My stance is pretty damned wide, Wider than my shoulders. I looked at Max OT, but I didnt really care for it to much. What about a 3x3 routine? Or maybe 3x5 routine?

Tom I want my reps to be no more than 6. I hate high reps whenever I am cutting, they kill me.

Archie and Pylon I dont think anyone can cinvince me of a hit routine. I did it before and I dislike it very much.

[b]Trips/B] Dont expect those numbers to stay there or keep going up, I assume I will hit a wall very soon!

Burner Sorry to be a pr hog, but hey I dont wanna stop anytime soon!

Posted by: Andalite

hey Double D u mentioned cutting.....and i thought of 3 programs ive seen a lot of ppl do:
1.) Lyle McDonald's Cutting Program (UD2.0 Diet)
2.) a 5x5 program with just below/above maintainance calories to maintain strength. also using carb loading principles out here
3.) hst using many exercises working out 6 days a week not caring about strength only about getting ripped.couple this with a good carb cut-off/loading diet.

this is what ive seen ppl do...since i dont cut and i wont ever i really dont know from first hand experience.

Posted by: Malley

Personally I dont want a cutting program per say. Just something to keep my fresh and not feeling overtrained. Instead of 5x5 I was thinking either 3x3 or 3x5 set rep scheme. With only 3 or 4 exercises per workout.

Posted by: Andalite

Quote:

Originally Posted by Double D

Personally I dont want a cutting program per say. Just something to keep my fresh and not feeling overtrained. Instead of 5x5 I was thinking either 3x3 or 3x5 set rep scheme. With only 3 or 4 exercises per workout.

sounds good bro...u might want to try advanced 5x5 by bill starr and use it on a cut diet. simple. and ull get strong too. if u want the link, ill post it but ill need to do some searching though...

Posted by: Malley

I have printed all those links out a few months ago, I got them at home. I am thinking 5x5 is a little to much for the cut I am on. Like I was saying 3x5 is probably a little more likely.

Posted by: Andalite

Quote:

Originally Posted by Double D

I have printed all those links out a few months ago, I got them at home. I am thinking 5x5 is a little to much for the cut I am on. Like I was saying 3x5 is probably a little more likely.

oh yeah sure....when i said 5x5 i really meant low volume stuff for strength.....good idea bro...im following u all the way!

Posted by: Malley

Always good to have people aboard. Now do you know what I meant by theres alot of guys here who know their shit?

Posted by: Andalite

^^^ i always knew that bro...i just didnt like how it was when i first joined up...

Posted by: Malley

Yeah we had some guys here who really drove alot of people off, but now this place is much better and things are alot smoother.

Posted by: Andalite

^^^ thats why im here so much

Posted by: fufu

Congrats on the awesome squats.

Posted by: BulkMeUp

Quote:

Originally Posted by Double D

430x3 PR

i can barely do half that!

I would pose your question in the training forum, if you havent already. Maybe P/CP would have more insight as to why your hips feel it more. My hips done 'feel it' but i would be interested in knowing what they have to say

Posted by: DOMS

Posted by: Stewart20

so that's what DD looks like??

Posted by: Brutus_G

Go D you monster! 430X3

Posted by: Brutus_G

Quote:

Originally Posted by Stewart20

so that's what DD looks like??

You should see his "little" D its like 6 feet.

Posted by: Malley

It sure would be alright to look like that freak!

Thanks to all. I did ask the question and Stew answered it nicely. What he posted looked very good. However I got the big old, SEARCH shot at me. Love when that happens. Last I checked we are suppose to ask questions, oh well you win some you lose some.

Posted by: Archangel

Whats up BRother D2, hope all is well my Friend!!!

Posted by: Malley

Here the program I am going to give a go:

Monday
BB Rows-2x6 May do some other type of row here
Pullups-2x6
DB Rows-2x6
Close Grip Chins-2x6
Shrugs-2x8

Weds
Incline-2x6
Close Grip Bench-2x6 (probably will sub Db Bench for it).
Dips-1x6
Shoulder Press-2x6
Side Raises-2x10
Bent over laterals-2x10

Friday
Squats-3x6
Lunges-2x6
SLDL-3x6
Hypers-2x6

There we have it short and simple, but all weights will be heavy as always.

Posted by: Brutus_G

Looks good to me D. I like the push pull legs split.

Posted by: Malley

Nice simple and wont overdo it, thats what I like.

Posted by: Archangel

I like it, Love the simplicity of the w/o, Best Wishes my Friend!!!

Posted by: Malley

Thanks Archie, simple will beat complicated most of the time.

Posted by: Archangel

Quote:

Originally Posted by Double D

Thanks Archie, simple will beat complicated most of the time.

Every time in my book, I'm TOO simple minded to do otherwise!!!

Posted by: Pylon

Hey, if you don't like the bb row, what about a bo reverse db flye? (Yeah, probably a better name for that, but it escapes me...)

Posted by: Malley

I got em in there as bent over laterals. I am thinking some heavy cable rows.

Posted by: Pylon

Well there you go...

Posted by: Archangel

Have you ever tried Face Pulls???

Posted by: Malley

Yes I have I like em, i never gave them a thought.

Posted by: Malley

Well come to think about it Archie I need a horizontal movement rather than a vertical one.

Posted by: AKIRA

Quote:

Originally Posted by Double D

Here the program I am going to give a go:

Monday
BB Rows-2x6 Horizontal
Pullups-2x6 Vertical
DB Rows-2x6 Horizontal
Close Grip Chins-2x6 Vertical
Shrugs-2x8 Vertical

Weds
Incline-2x6 Horizontal
Close Grip Bench-2x6 (probably will sub Db Bench for it).Horizontal
Dips-1x6 Horizontal
Shoulder Press-2x6 Vertical
Side Raises-2x10 Vertical
Bent over laterals-2x10 Vertical

Friday
Squats-3x6
Lunges-2x6
SLDL-3x6
Hypers-2x6 These are Lowers really..

There we have it short and simple, but all weights will be heavy as always.

Did you plan it to be that way? Or was that purely accident? Either way, its a good balance.

I assume you are going for maximum strength vs. size.

Posted by: Archangel

Quote:

Originally Posted by Double D

Well come to think about it Archie I need a horizontal movement rather than a vertical one.

Glad I could help!!!

Posted by: Malley

Did plan it that way, however Stewart helped me with it. I simply wanna keep strength. I am trying to cut weight and I am trying to maintain strength!

Posted by: Malley

Almost forgot. Today I did for cardio:

Some more Tae Bo!!! It was funny I had my 2 little girls doing it with me. My oldest actually tried it, but got bored with it. My youngest (whos 1 1/2) sat there and starred in amazment for the whole 25 minutes. It was cute.

I also did a little circuit. 3 times through.
Situps-20
Pushups-20
Squats-20
Jumping Jacks-50

10 Minutes of stretching.

hey guys I need to improve my flexibility, any ideas other than day to day stretching?

Posted by: BulkMeUp

Quote:

Originally Posted by Double D

hey guys I need to improve my flexibility, any ideas other than day to day stretching?

This site has some great info : Developing flexibility

Posted by: Stewart20

Quote:

Originally Posted by Double D

Here the program I am going to give a go:

Monday
BB Rows-2x6 May do some other type of row here
Pullups-2x6
DB Rows-2x6
Close Grip Chins-2x6
Shrugs-2x8

Weds
Incline-2x6
Close Grip Bench-2x6 (probably will sub Db Bench for it).
Dips-1x6
Shoulder Press-2x6
Side Raises-2x10
Bent over laterals-2x10

Friday
Squats-3x6
Lunges-2x6
SLDL-3x6
Hypers-2x6

There we have it short and simple, but all weights will be heavy as always.

if you are gonna sub in db bench, I would replace the inclines with it instead...the close grip bench is there as your primary tricep exercise, and you don't want to skimp on that.

the reason I like doing it as a 4 day split is that with the exception of legs, you are in a way hitting bodyparts twice a week instead of once, which I still feel is superior.

for example, I used close grip chins as a bicep move, which also uses your back, then you have the back day, which also used bis a lot. Same with chest day and shoulders/tricep day.

But of course, in the end, it's all your call

Posted by: fufu

damn, cutting again?

Posted by: Brutus_G

D i bet your bench will go up 20 pounds when you come back to westside after your done cutting.

Posted by: Malley

30 minutes treadmill, running, jogging, and walking. Also 15 mintues of Tae-bo, was suppose to do 20 but the daughters were having none of it.

BMU Thanks alot, I will check it out.

Stew I will add Db for inclines in that case. However I am going to up the first 3 lifts on each day to 3 sets with the exception of Friday. But its still up in the air I got all night to decide.

Fufu Yeah I know. It sucks, but I am on day 5 and I am doing fine. I dont even have any cravings and havent had for 3 days. I am not sure why, but whenever I get into this zone like I am right now I do very well.

Brutus Damn I hope so because I dont want to lose much strength.

Posted by: Malley

I got a pm from DOMS wants me to try his routine with him. I am going to give it a shot:

Here the routine for those who live under a rock:

Upper Strength
DB Bench
OH DB Press
T-Bar Rows
Yates Rows or Pullups

Lower Strength
Front Squat
BB Hack Squat
DB Side Lunge
Zercher Good Mornings

Upper Core
T-Push Ups
Unsupported DB Rows
Saxon Side Bends
Unilateral Bench

Lower Core
DB Snatch
Romian Deadlift
OH Squats
Pistol

Sounds interesting to me. Fuckin core days are going to be a bitch, but I think they may help my flexibility as well.

Posted by: Archangel

Awesome, Best Wishes to you my Friend!!!

Posted by: AKIRA

Tell DOMS to take that workout and shove it up his racist ass.

Posted by: AKIRA

Actually, I want to know what the upper/lower core shit is. Seems interesting!

Unsupported rows? I think I can understand. But the rest? T Push ups?