Thread: Supa Spence "Grasshoppa" Journal

Nice work

Thanks appreciate you joining I'm balls to the wall now ,feel free to offer me any suggestions or tips to

Originally Posted by rippedgolfer

Nice work

Day 2: Quad dominant, hamstring accessory. Biceps.
Quads:
Full squats
5×5=225 pounds (go up)

Leg press
3×8=305 pounds (go up )

Hamstrings:
Leg curls
3x12=152 pounds
1x10=152 pounds (stay)

Biceps:
Seated alternating bicep curls
5×5=35 pounds (go up)
dont know why but these were killer! so diffrent than standing up

Hammer curls
3×12=25 pounds (go up )

After that i did 3 laps in the gym i think its one mile . but legs was just jello. then i did steam suana for 30 minutes . body feeling good !

You can try the bicep curls standing if you prefer them - I've moved toward standing curls now that my lower back has "issues".

Speaking of which, with the rack deads, you can try off the floor deads if you like. Try to keep the weight very close to your body. The farther out it is, the more torque and hence strain you will feel on your lower back.

If you really want to isolate the bi's do them sitting on an incline bench at about a 45. Takes almost all possibility of cheating with upperbody momentum out of it. And gives an awesome stretch.

excellent thanks I appreciate the advise ! and u rock

Originally Posted by Built

You can try the bicep curls standing if you prefer them - I've moved toward standing curls now that my lower back has "issues".

Speaking of which, with the rack deads, you can try off the floor deads if you like. Try to keep the weight very close to your body. The farther out it is, the more torque and hence strain you will feel on your lower back.

Originally Posted by omerta2010

If you really want to isolate the bi's do them sitting on an incline bench at about a 45. Takes almost all possibility of cheating with upperbody momentum out of it. And gives an awesome stretch.

Ooooh, yes! That one's a killer; in fact, it's in my bicep workout:
Got Built? » Baby Got… Biceps!

Originally Posted by Built

Ooooh, yes! That one's a killer; in fact, it's in my bicep workout:
Got Built? » Baby Got… Biceps!

You would be amazed how many people use the incline as a baby preacher bench instead of sitting on it if you don't specify it.

Nice article by the way.

awesome thanks for the tip ! thanks for joining me in my new journey

Originally Posted by omerta2010

If you really want to isolate the bi's do them sitting on an incline bench at about a 45. Takes almost all possibility of cheating with upperbody momentum out of it. And gives an awesome stretch.

Day 3: Vertical push-pull, calves, abs
Width-Back:
Chins 5×5
4x5= Bodyweight with 2.5 strapped around waist
1x3=bodyweight with 2.5 pounds strapped around waist (stay)
PR never done with weight !!!
also what can i do to help with grip so i don't fall off so easy hanging there lol
Hammer Strength iso lateral high rows 3×8
3x8=75 pounds (go up)
Hammer Strength pullovers 3×12
3x12=90 pounds (go up)

Shoulders:
warm up with bent over side laterals 3×10
3x10=15 pounds (go up)
Standing Military Press 5×5
1x115 pounds
4x105 pounds (go up)
Standing side laterals 3×8
3x8=10 pounds (go up) shoulder was burning!

Calves:
Seated calf raises 3×10
3x10=70 pounds (go up)

Abs:
techno gym total abs machine 3x12
3x12=50 pounds (go up)

what are best weighted ab exercises in your opinion? (weighted recommended )

Cardio
Treadmill
incline: 10
speed: 3.5
Duration: 10 minutes then calves cramp ..will work up to 30 minutes

Originally Posted by Supa_Spence

Day 3: Vertical push-pull, calves, abs
Width-Back:
Chins 5×5
4x5= Bodyweight with 2.5 strapped around waist
1x3=bodyweight with 2.5 pounds strapped around waist (stay)
PR never done with weight !!!
also what can i do to help with grip so i don't fall off so easy hanging there lol

I'd tried a few different kinds of straps but these are my favorite, I use the 1000-PLS, you can find them pretty cheap on amazon.
Schiek, Inc. - Lifting Straps

thanks so much for the tip and ordering them tomorrow

Originally Posted by omerta2010

I'd tried a few different kinds of straps but these are my favorite, I use the 1000-PLS, you can find them pretty cheap on amazon.
Schiek, Inc. - Lifting Straps

You'll have to try a bunch of different things for abs. One would be to do 'em lying back over a BOSU ball, with a dumbbell held on it's end on your chest.

excellent will do thanks!!

Originally Posted by Built

You'll have to try a bunch of different things for abs. One would be to do 'em lying back over a BOSU ball, with a dumbbell held on it's end on your chest.

Lemme know how it works for you. When I do them, I kinda sit on the edge of the BOSU, almost on the floor, and drape myself over it so the arch hits the small of my back. The weight - I've tried a plate, but once you're up to a 45 you feel like you're driving a bus.

Sit the weight on its end and hold it like a handle. Crunch partway up and imagine you're trying to plant your face on the ceiling. Hold for a moment, and lower.

Try three sets of 8-12, see how that feels.

Day 4: Hamstring dominant, quad accessory. Triceps.
Hamstrings/glutes:
Romanian Deadlifts 5×5
5x5=205 pounds (go up tad)
No matter how close bar to legs and puff out chest i did lower back still sore oh well

Good mornings 3×8
3x8=45 pounds (go up!) back was still sore.but did it

Quads:
Walking lunges 3×12-20
20 pounds each hand-- x12,x9,x8 legs fried .. i suck at these

Triceps:
Dips 5×5
5x5= with bodyweight (go up add 5 pounds to waist)

Cable pressdowns 3×8-12
60 pounds x12 reps ,x9,x8

Good to be back in gym . caught the flu . it happens once a year . but over that then niece caught ill so watched her for my brother so busy busy but family first ! other than that back is still touchy not sure how to fix that or solve it but will go up little by little so i don't pull anything . other than that excellent day !

As your lower back gets stronger it'll feel more normal. But it's always involved at least some in the RLDL's.

RLDL's and Good Mornings in order like that it's going to take a while until it stops being really sore on that second exercise. Just my $.02

Good job getting back at it, sorry to hear about everybody getting sick.

Really appreciate you following my log thanks for the tips. Anything you recommend to do to get my core stronger

Originally Posted by omerta2010

As your lower back gets stronger it'll feel more normal. But it's always involved at least some in the RLDL's.

RLDL's and Good Mornings in order like that it's going to take a while until it stops being really sore on that second exercise. Just my $.02

Good job getting back at it, sorry to hear about everybody getting sick.

Thanks, I like following along. Everybody has different experiences and we all learn by sharing what we know, sometimes it works others it doesn't.

JennyB has a whole core workout in my journal on around page 5. But that was way advanced as I hadn't ever done core other than ab work. And because my balance sucked I've been focusing on these in the vid. and after 2 month I've gone from feet just on the floor, to a foot stool, and now I've finally made it up to doing them on the ball.

Day 1: Horizontal push pull, calves, and abs
Thickness-Back:
Rack pulls
5×5=210 pounds (stay)

Bent-over barbell rows
3x8=115 pounds (go up)

Hammer Strength Iso-Lat Low Rows
2×12=80 pounds
1x8=80 pounds (iso means each arm. stay)

Chest:
Flat bench
5×5=145 pounds (go up in weight)

Incline dumbbell press
3×8=50 pounds (go up in weight)
funny more energy is spent gettin in set up then lifting it

cable flyes
3×12=40 pounds (go up in weight)

Calves:
Standing calf raises
3×12=135 pounds (go up in weight)

Abs:
Total ab core with weighted assist
On one of those blue balls layed back and with a 15 pound over head !
x15,x12,x15
thanks Built for the tip def fried the abs ! McLovin it !
Cardio:
Incline: 10
Speed:3.5
Duration: 6 minutes then shin splints ..will work up to 30 min .

good workout. Sorry havent been around as you know my niece is my life and she has had a 103 degree temp for a week and a day. So my bro and I been taking shifts watching her. so she's been my life for a week . but back and posting and busting PR's

as promised added 50 mg of Dbol 90 minutes before working out and will continue for end of my cycle

Wow, hope your niece gets better soon.

On the shin splints, make sure you have a good pair of shoe's. That made a huge difference for me.

this friday i am gettin new ones . so fun times shopping . any recommendations?

Originally Posted by omerta2010

Wow, hope your niece gets better soon.

On the shin splints, make sure you have a good pair of shoe's. That made a huge difference for me.

Day 2: Quad dominant, hamstring accessory. Biceps.
Quads:
Full squats
5×5=235 pounds (go up)

Leg press
3×8=325 pounds (go up )

Hamstrings:
Leg curls
2x12=100 pounds
1x10=100 pounds (stay)

Biceps:
Seated alternating bicep curls
5×5=40 pounds (go up)

Hammer curls
1×12=25 pounds
1x8=25 pounds (burnt out lol stay)

awesome work out and totally feeling it . tomorrow cardio ! woot
Dbol is king . took 90 minutes before work out and man i felt beastly ....GRRRRrrrrrrrrrrrrrr

JW, why don't you switch to a different exercise or exercises for cardio that won't hurt your shins so much? You could hop on a bike one day, do the StairMaster the next and and perhaps the treadmill every 3rd workout. Just an idea bud.

Hope that fever breaks soon and your niece gets better! I hate seeing and hearing about kids being sick!

I'm stubborn and wanna beat it ! + I think treadmill incline does the most bang for the buck any thoughts

Originally Posted by coolazice

JW, why don't you switch to a different exercise or exercises for cardio that won't hurt your shins so much? You could hop on a bike one day, do the StairMaster the next and and perhaps the treadmill every 3rd workout. Just an idea bud.

Hope that fever breaks soon and your niece gets better! I hate seeing and hearing about kids being sick!

I'm with omerta - ditch the activity that irritates your shins and let them heal. You're on gear, they should heal fast.

Speaking of which, maybe the lower back pain is a pump - you're on dbol. Does the pain go away after your set is done, or is it lower back DOMS? If it's DOMS, your back will get stronger and you won't notice it. If it's not DOMS, you've got lower back pumps. Try taurine.

Glad you liked the BOSU crunches.

getting taurine then ! thanks built and that makes 2 people about the shin splints so as my mom says ....when two or more people agree then word is born . so will switch is there a preference that u would recommend built? and it probably is back pump now i think about it

Originally Posted by Built

I'm with omerta - ditch the activity that irritates your shins and let them heal. You're on gear, they should heal fast.

Speaking of which, maybe the lower back pain is a pump - you're on dbol. Does the pain go away after your set is done, or is it lower back DOMS? If it's DOMS, your back will get stronger and you won't notice it. If it's not DOMS, you've got lower back pumps. Try taurine.

Glad you liked the BOSU crunches.

Try cycling for now, or rowing.