Third try's the charm.

atherjen · 04-06-2004, 06:21 PM

someone tell me more about these trap bar deads. they sound fun fun !

Monolith · 04-06-2004, 06:24 PM

It looks kind of like that.

**P-funk** · 04-06-2004, 06:26 PM

you need a trap bar to do them.....It is like hexagon shaped. you stand in the middle and hold bars out to your side. you can really sit back and hit your hammies and ass and it takes some of the lower back out of it and places more tensin on the arms (hits the rear delts well too). If you really want a ful range of motino and hit your quads and ass even harder try dumbell squats (heled at your sides). you can get ass to the grass range of motion and just burn yourself out!!

atherjen · 04-06-2004, 06:27 PM

dang we dont have that kind of bar!!

**P-funk** · 04-06-2004, 06:30 PM

use the dumbell then.....they are great and just as good for mixing it up from regular deadlifts.

Monolith · 04-08-2004, 05:40 PM

Training for 4/8: Shoulders/Triceps

Standing bb mil press - barx10 95lbx9 85lbx7x6

Upright row - 90lbx10x8 80lbx8

Giant set: front/side cable raise - 30lbx5.5 20lbx6.5

Reverse pec dec - 80lbx9 70lbx7 drop 50lbx4

---

Dips - -100lbx10 BWx9x6 -60lbx10

Skullcrushers - 65lbx8x5 drop 45lbx9

CG bench - 115lbx9x8x6

O/H DB - 20lbx7 drop 15lbx4 drop 10lbx6

Pushdowns - 80lbx12 90lbx8

---

Weighed in this morning at 237lbs. Started at 248lbs. So, im down 11lbs since mid december... lol. That doesnt really bother me, since measurements such as bicep and quad have either remained the same or increased, with waist and neck decreasing, but what makes it noteworthy is that 3 of those pounds were lost just in the last week. What makes it doubly interesting, is that i gained a considerable increase in strength over the last week, too. Relatively, anyway. Standing bb press in particular - it went up 2 reps (unheard of, for me

). Dips were suprising, too.

The only thing i can attribute this too is my new supplementation regimine. I'm thinking the piracetam/alcar/alpha-gpc/lecithin is mimicking many of the attributes of leptigen... which would account for the fat loss. As for the strength gain, id say it was the cortisol reducing effects of the phosphatidylserine, but i cant be positive... since i have increased my volume slightly since i started it. Im going to cut the PS back to no carb days only for a week, and see if that effects my results at all.

**Jodi** · 04-08-2004, 05:48 PM

Quote:

The only thing i can attribute this too is my new supplementation regimine. I'm thinking the piracetam/alcar/alpha-gpc/lecithin is mimicking many of the attributes of leptigen... which would account for the fat loss. As for the strength gain, id say it was the cortisol reducing effects of the phosphatidylserine, but i cant be positive... since i have increased my volume slightly since i started it. Im going to cut the PS back to no carb days only for a week, and see if that effects my results at all.

Your starting to sound like the guys at Avant (whom I respect very much

) I would definately contribute some of your results to the LG. That's amazing progress this past week. Good job

Also, keeping in mind, 11lbs by the scale doesn't mean only 11lbs of fat lost. I'm sure its more but with muscle gain.

PreMier · 04-08-2004, 05:49 PM

Excellent news. just keep at it and you'll be where you want in no time

Monolith · 04-08-2004, 06:09 PM

Quote:

Originally posted by Jodi

Your starting to sound like the guys at Avant (whom I respect very much

) I would definately contribute some of your results to the LG. That's amazing progress this past week. Good job

Also, keeping in mind, 11lbs by the scale doesn't mean only 11lbs of fat lost. I'm sure its more but with muscle gain.

lmao. Well, ive been using the avant forums as an encyclopedia for the past few months.

Great group of minds, over there.

Yeah, i keep reminding myself this is a recomp, not an all out cut... but its still nice to see those big drops every once in a while. Im anxious to see if this continues over the next several weeks, and its not just a one time fluke (water weight or something).

atherjen · 04-08-2004, 06:59 PM

Geek!!

lol jk!!

youve made some great progress!! now we need new PICS!

perdyy pleezzz

great workout!! I see you like standing bb milt's too!

and upright rows. and whats that... rev pec dec too!!

chiquita6683 · 04-08-2004, 08:21 PM

answer my pm mon.........nite all

Monolith · 04-08-2004, 10:26 PM

Quote:

Originally posted by atherjen
great workout!! I see you like standing bb milt's too!

and upright rows. and whats that... rev pec dec too!!

lmao

yeah, funny how we're both using the same exercises lately, isnt it?

M.J.H. · 04-08-2004, 11:42 PM

Everything is looking damn good man! Keep up the hard work.

atherjen · 04-09-2004, 07:54 AM

Quote:

Originally posted by Monolith
lmao

yeah, funny how we're both using the same exercises lately, isnt it?

wonder why! hahaha

Monolith · 04-09-2004, 03:51 PM

Training for 4/9: Back/Traps

Bent rows - 135lbx10x8x6

Hammer high row - 200lbx10x10x8

CG seated cable row - 130lbx9 120lbx8.5 110lbx9

Wide pulldowns - 100lbx10x10 110lbx10

BB shrugs - 135lbx10 225lbx10+4 (lost grip) 135lbx10

Rear BB shrugs - 135lbx10

DB shrugs - 60lbx12

---

Well, weights didnt do much today. Was trying to show a friend who just signed up @ the gym some exercises, so my RI's were a little weird, too.

atherjen · 04-09-2004, 05:27 PM

aww helping a friend!

thats nice of you!!

workout looks good to me!! not the same as my back workout today though!

Monolith · 04-09-2004, 10:51 PM

Quote:

Originally posted by atherjen
workout looks good to me!! not the same as my back workout today though!

ill fix that next week

Monolith · 04-10-2004, 01:48 PM

Training for 4/10: Hams/Calves/Abs

SLDL - 135lbx6 245lbx5+1 x3+2 225lbx4+2 (Friggin grip is killing me here... had to keep stopping and grabbing the weight again).

One leg ham press - 180lbx10 270lbx10x6 180lbx12

Seated curl - 150lbx10x7

Standing calf raise - 90lbx12 Tempo 1,3,1,0: 135lbx12x10x8

Cable machine crunch - 40lbx12x12x8 30lbx10

Started to do some DB side bends... but my grip was shot. The 90's started slipping out of my hands after the 1st set. So i just threw in some cable bends.

SLDL went up, but unless i start using straps, its gonna stall there. Ham press went up slightly. Actually the sled weighs like 45lbs, so its actually around 315 i think. Whatever

**P-funk** · 04-10-2004, 01:50 PM

DOn't do so many reps if your grip is going. use 245lbs and do like 4-5 sets of 2's with 15sec rest inbetween or so. eventually your grip will get better and you can do 3's, 4's and so on.

Monolith · 04-10-2004, 01:54 PM

Quote:

Originally posted by P-funk
DOn't do so many reps if your grip is going. use 245lbs and do like 4-5 sets of 2's with 15sec rest inbetween or so. eventually your grip will get better and you can do 3's, 4's and so on.

Yeah, i should have done that... i actually did something similar to that yesterday for shrugs (after you mentioned it last week i think), just didnt write em down.

Maybe i should just rub some sytenhance all over my forearms.

atherjen · 04-10-2004, 04:04 PM

whats sytenhance??

Im a dumbo!!

I swear-that workout looks pretty darn familiar!

hmmm I might take your advice on those deads too Patrick!

Monolith · 04-10-2004, 04:11 PM

Quote:

Originally posted by atherjen
whats sytenhance??

Im a dumbo!!

I swear-that workout looks pretty darn familiar!

hmmm I might take your advice on those deads too Patrick!

its a topical, locally acting androgen by avant. it supposedly helps with lagging bodyparts (i.e. one bicep is bigger than the other).

Monolith · 04-11-2004, 03:38 PM

Today's a no carb day, although it was slightly off... i couldnt resist, and had some ham and kielbasa. So, todays fat is gonna be a lot higher. At least i didnt have any carbs... the quiche, various breads, and pies looked very tasty...

Monolith · 04-12-2004, 01:37 PM

Got my Rebirth and Sesathin from Avant today. Im gonna start a new journal for the evaluation process in a couple days.

atherjen · 04-12-2004, 03:27 PM

right on, cant wait to watch your progress on that too!

Monolith · 04-12-2004, 03:58 PM

Training for 4/12: Chest/Biceps

Flat DB press - 60lbx10 85lbx5 75lbx7 70lbx5.5 65lbx7

Decline BB press - 135lbx11x8x8 (spot on last rep)

Incline Smith - 90lbx11x8x8 (not sure what the bar weighs)

---

Alt DB Curl - 20lbx10 30lbx15x7 20lbx12

Hammer Curl - 25lbx10x8 20lbx10

Cable Curl - 100lbx9

---

RI's were really low... 30s maybe.

Hey P, you dont know it, but you and me trained together today. For the last couple reps on a few of my sets, all i could think about was your damn "challenge yourself" quotes.

**P-funk** · 04-12-2004, 04:06 PM

Quote:

Hey P, you dont know it, but you and me trained together today. For the last couple reps on a few of my sets, all i could think about was your damn "challenge yourself" quotes.

That is were it starts man. I keep talling everyone that it is all in your head. Man, I would be totally psyched if you came and trained with me for a couple of days.

04-06-2004, 06:21 PM	#361
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com someone tell me more about these trap bar deads. they sound fun fun !
	" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

04-06-2004, 06:24 PM	#362
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002	It looks kind of like that.
	http://www.ncf.carleton.ca/~ek867/dexamyl.jpg

04-06-2004, 06:26 PM	#363
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	you need a trap bar to do them.....It is like hexagon shaped. you stand in the middle and hold bars out to your side. you can really sit back and hit your hammies and ass and it takes some of the lower back out of it and places more tensin on the arms (hits the rear delts well too). If you really want a ful range of motino and hit your quads and ass even harder try dumbell squats (heled at your sides). you can get ass to the grass range of motion and just burn yourself out!!
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-06-2004, 06:27 PM	#364
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	dang we dont have that kind of bar!!
	" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

04-06-2004, 06:30 PM	#365
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	use the dumbell then.....they are great and just as good for mixing it up from regular deadlifts.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-08-2004, 05:40 PM	#366
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002	Training for 4/8: Shoulders/Triceps Standing bb mil press - barx10 95lbx9 85lbx7x6 Upright row - 90lbx10x8 80lbx8 Giant set: front/side cable raise - 30lbx5.5 20lbx6.5 Reverse pec dec - 80lbx9 70lbx7 drop 50lbx4 --- Dips - -100lbx10 BWx9x6 -60lbx10 Skullcrushers - 65lbx8x5 drop 45lbx9 CG bench - 115lbx9x8x6 O/H DB - 20lbx7 drop 15lbx4 drop 10lbx6 Pushdowns - 80lbx12 90lbx8 --- Weighed in this morning at 237lbs. Started at 248lbs. So, im down 11lbs since mid december... lol. That doesnt really bother me, since measurements such as bicep and quad have either remained the same or increased, with waist and neck decreasing, but what makes it noteworthy is that 3 of those pounds were lost just in the last week. What makes it doubly interesting, is that i gained a considerable increase in strength over the last week, too. Relatively, anyway. Standing bb press in particular - it went up 2 reps (unheard of, for me ). Dips were suprising, too. The only thing i can attribute this too is my new supplementation regimine. I'm thinking the piracetam/alcar/alpha-gpc/lecithin is mimicking many of the attributes of leptigen... which would account for the fat loss. As for the strength gain, id say it was the cortisol reducing effects of the phosphatidylserine, but i cant be positive... since i have increased my volume slightly since i started it. Im going to cut the PS back to no carb days only for a week, and see if that effects my results at all.
	http://www.ncf.carleton.ca/~ek867/dexamyl.jpg

04-08-2004, 05:49 PM	#368
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,021 Photos: 1	Excellent news. just keep at it and you'll be where you want in no time
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

04-08-2004, 06:59 PM	#370
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	Geek!! lol jk!! youve made some great progress!! now we need new PICS! perdyy pleezzz great workout!! I see you like standing bb milt's too! and upright rows. and whats that... rev pec dec too!!
	" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

04-08-2004, 08:21 PM	#371
chiquita6683 Senior Member Elite Member Join Date: Jul 2003 Location: Florida Posts: 799 Photos: 1	answer my pm mon.........nite all

04-08-2004, 11:42 PM	#373
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Everything is looking damn good man! Keep up the hard work.
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

04-09-2004, 03:51 PM	#375
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002	Training for 4/9: Back/Traps Bent rows - 135lbx10x8x6 Hammer high row - 200lbx10x10x8 CG seated cable row - 130lbx9 120lbx8.5 110lbx9 Wide pulldowns - 100lbx10x10 110lbx10 BB shrugs - 135lbx10 225lbx10+4 (lost grip) 135lbx10 Rear BB shrugs - 135lbx10 DB shrugs - 60lbx12 --- Well, weights didnt do much today. Was trying to show a friend who just signed up @ the gym some exercises, so my RI's were a little weird, too.
	http://www.ncf.carleton.ca/~ek867/dexamyl.jpg

04-09-2004, 05:27 PM	#376
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	aww helping a friend! thats nice of you!! workout looks good to me!! not the same as my back workout today though!
	" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

04-10-2004, 01:48 PM	#378
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002	Training for 4/10: Hams/Calves/Abs SLDL - 135lbx6 245lbx5+1 x3+2 225lbx4+2 (Friggin grip is killing me here... had to keep stopping and grabbing the weight again). One leg ham press - 180lbx10 270lbx10x6 180lbx12 Seated curl - 150lbx10x7 Standing calf raise - 90lbx12 Tempo 1,3,1,0: 135lbx12x10x8 Cable machine crunch - 40lbx12x12x8 30lbx10 Started to do some DB side bends... but my grip was shot. The 90's started slipping out of my hands after the 1st set. So i just threw in some cable bends. SLDL went up, but unless i start using straps, its gonna stall there. Ham press went up slightly. Actually the sled weighs like 45lbs, so its actually around 315 i think. Whatever
	http://www.ncf.carleton.ca/~ek867/dexamyl.jpg

04-10-2004, 01:50 PM	#379
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	DOn't do so many reps if your grip is going. use 245lbs and do like 4-5 sets of 2's with 15sec rest inbetween or so. eventually your grip will get better and you can do 3's, 4's and so on.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-10-2004, 04:04 PM	#381
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	whats sytenhance?? Im a dumbo!! I swear-that workout looks pretty darn familiar! hmmm I might take your advice on those deads too Patrick!
	" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

04-11-2004, 03:38 PM	#383
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002	Today's a no carb day, although it was slightly off... i couldnt resist, and had some ham and kielbasa. So, todays fat is gonna be a lot higher. At least i didnt have any carbs... the quiche, various breads, and pies looked very tasty...
	http://www.ncf.carleton.ca/~ek867/dexamyl.jpg

04-12-2004, 01:37 PM	#384
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002	Got my Rebirth and Sesathin from Avant today. Im gonna start a new journal for the evaluation process in a couple days.
	http://www.ncf.carleton.ca/~ek867/dexamyl.jpg

04-12-2004, 03:27 PM	#385
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	right on, cant wait to watch your progress on that too!
	" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

04-12-2004, 03:58 PM	#386
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002	Training for 4/12: Chest/Biceps Flat DB press - 60lbx10 85lbx5 75lbx7 70lbx5.5 65lbx7 Decline BB press - 135lbx11x8x8 (spot on last rep) Incline Smith - 90lbx11x8x8 (not sure what the bar weighs) --- Alt DB Curl - 20lbx10 30lbx15x7 20lbx12 Hammer Curl - 25lbx10x8 20lbx10 Cable Curl - 100lbx9 --- RI's were really low... 30s maybe. Hey P, you dont know it, but you and me trained together today. For the last couple reps on a few of my sets, all i could think about was your damn "challenge yourself" quotes.
	http://www.ncf.carleton.ca/~ek867/dexamyl.jpg