Thread: I'm shedding my skin.

Okay for you dicks who called me a pussy I did deads today

I actually had an easy time doing them , my back didn't get irritated but I think it was due to studying deadlifts prior.

I did some searches on proper deadlift for and all and finally figured it out, i'm not bangin my knee's as hard anymore either. What I had wrong was using more of my legs on the first part of the initial lift. Once I figured that out I was golden (not showered )

So here's the workout , Back/Traps/Calves

Back:

4 sets Deadlifts- 135/15*warmup* , 185/10, 225/8, 275/6

3 sets Bent Over BB row- 90/10, 135/8, 155/6

2 sets Seated Close Grip Row- 175/10, 200/8

2 sets Wide Grip Pulldowns- 150/10, 175/8

Traps:

3 sets Hammer Strength Lever Shrugs- 405/12, 495/10, 405/8
*note*(starting resistence is 45lbs on this machine)

2 sets DB shrugs- 80's/10, 100's/8

Calves:

3 sets Hammer Seated Calf raise- 130/12, 130/10, 130/10
*note* (starting resistance 60lbs)

3 sets Cybex Rotary Calf raise- 210/12, 250/10, 150/15

Wooh I feel good! Git up-aah git awn up! Git awn the scene-ah like-ah sex machine-ah! HAAAAAAAAAAAAOW!



Weight was 233.5lbs this morning.

Training went awesome tonight, been using 5 grams of creatine a day and really noticing it in the gym.

Tonight was Shoulders/Tri's/Cardio

Shoulders

3 sets DB Side Raises- 20's/15 25's/12 30's/8

3 sets DB Shoulder Press- 50's/15 80's/12 60's/10

1 set Single arm DB side Raise- 30/8

2 sets Reverse Pec Deck- 90/12 100/10

Tri's:

4 sets DB Overhead Tri Ext.- 60's/15 80's/12 100's/10 100's/8

3 sets Cable Pushdown- 110/12 140/10 160/6

2 sets One Arm Cable Overhead Ext.- 35/10 35/8

2 sets Close grip drips- 10 reps , 8 reps.

Cardio:
30min elliptical 350cals burned.

Had a great workout, i'm gonna be feeling nice tomorrow

Hey guys I tore into the legs pretty good tonight, i'm walkin like a duck so that means good.

Tonight was Cardio warmup and Legs:

Cardio:

15 mins Treadmill 100cals burned.

Legs:

4 sets Hammer Leg Ext.- 97lbs/15 , 187lbs/12 , 237lbs/10 , 277lbs/8
*Note* (Starting resistence is 7lbs on this machine)

3 sets Squats- 135lbs/12 185lbs/10 225lbs/8

2 sets Powersquats- 290lbs/10 560lbs/8 *NEW PR* YAY!
*Note* (starting resistence is 20lbs)

3 sets Prone Ham curls- 90lbs/12 110lbs/10 (switch to single leg to failure then double leg to failure, multipart set)50lbs right leg 6 reps, left leg 6 reps, both 8 reps.

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Squats felt good, my problem area in my lower back was starting to get irritated but thankfully it didn't get bad. We'll see maybe i'll get it strong enough i'll reverse this thing.

Didn't use a neck pad at all and I think it allowed me to do alot better form. (note to self don't look down when you squat I just did it for a sec to look at my stance and did the leaning tower is pisa err however you spellit).

I got enough meat on my neck I don't need a pad anyways. Pinched nerve didn't act up one bit. I think i'm sweet as far as that is concerned.

Originally posted by Striking_Cobra
Okay for you dicks who called me a pussy I did deads today

I actually had an easy time doing them , my back didn't get irritated but I think it was due to studying deadlifts prior.

Great to hear man

Keep your eye on form and you`ll hit 400lb+ in no time!!!!!!

I like to keep my eyes on my eyes in a mirror...helps keep my back nice and straight

Thanks Kus! I probably had a mental block I needed to break through. Back when I was 18 at 180lbs i'd dead 355lbs for reps and it's just a bitch getting back to that level. I'm not gonna let little ole 18yr old me show me up! HAHA

I'm gonna have to pick up a Belt at the Arnold for cheap for those heavy sets. Man all I need is a hernia going heavy on deads one day

DO they have cheap stuff at the Arnie? I wanna pick up a pair of Hookers

Hooker II's that is!

If that vendor is there setup in a booth i'm sure they will.

Lifting belts were like $10 the last day of the expo last year.

Originally posted by Striking_Cobra

Legs:

3 sets Squats- 135lbs/12 185lbs/10 225lbs/8

2 sets Powersquats- 290lbs/10 560lbs/8 *NEW PR* YAY!

Dude, glad to hear I'm not the only one with low numbers on squats.

What are Power Squats? seem like quite a diff jumping from 290 straight to 560.

Man, I am gone for a few days and Kuso (of all people) gets this Puss to dead and squat? Damn.

BTW, best booths to check out at the Arnold -- the 1fast400 and Avant Labs, Mind&Muscle booths.

Hey TP man i'll email ya so we can meet up at the expo , i'll be with my wife and probably SDR (if he's nice).

Yeah can you believe Kuso and SDR and you pressured me into doing deads and squats? so far my recovery is feeling great, no pain in the lower back or mid back area so i'm happy.

DVL Hey Power squats are a machine, man this contraption really blasts the legs , but you have to load up the weight more so than the BB squat.

Originally posted by Twin Peak
Man, I am gone for a few days and Kuso (of all people) gets this Puss to dead and squat? Damn.

HEY! WTF is this infering eh??? lol I`m only 30lb or so behind you now remember

Originally posted by Striking_Cobra

Oh man, I`m used to it....no fucking respect at all

Originally posted by kuso
Oh man, I`m used to it....no fucking respect at all

Well, actually I was referring to the rarity with which you actually discuss training, diet, etc.

But since you mention it, I wouldn't want people to think we are close in strength....isn't that "30 pound less" deadlift when starting from the knees?

Thought so.

That's cool SC, last time I used that one I got 540 for 4. I don't like it though, the presure on the damn pads makes my traps look like somebody was trying to slide them up for like 3 days afterwards. I get enough of those from the squat bar. lol

But good machine, really hits the quads hard.

AKA Shoulder raspberries

Raspberries!

LOL I don't know why that struck me funny when you said that yesterday.

Saturday:

Back:

4 sets Deadlift- 135lb/15 135/12 225/8 315/6

3 sets Bent Over BB row- 90lb/10 145/8 165/6

2 sets Close Grip Pulldown- 140lb/10 160lb/8

2 sets Wide Grip Pulldown- 130lb/10 150/8


Traps:

4 sets DB Shrugs- 100's/10 110's/8 80's/10 60's/10

Already up 40lb on the deads

Heehee yup thanks for noticin!

Last rep on that last set was kinda sucky, got my ass up too fast and didn't use my legs enough and used my back too much but I locked it out though.

Still good stuff though man

Just be careful to watch your form and not go rooting your back now that you`ve got them down!!

Last night was Shoulders/Tri's (short and sweet)

Shoulders:

2 sets Side DB Lateral raise- 25/12 30/10

3 sets DB Shoulder press- 50/12 60/8 80/6

1 set Single arm Side DB Lateral raise- 30/8

2 sets Reverse Pec Deck- 90/12 100/10


Tri's:

3 sets Seating Overhead Tri Ext. - 80/10 100/8 120/6 *NEW PR*

3 sets Rope Pushdowns- 110/12 120/10 140/8

1 set One arm pushdown- 40/10

1 set Machine Tri Ext.- 120/8