Third try's the charm.

Monolith · 02-28-2004, 02:06 PM

Training for 2/28: Hams/Calves

BB SLDL - barx6 95lbx6 135lbx8x8x8

Lying Curl - 110lbx10 150lbx5 130lbx5

Seated Curl - 110lbx10x8 100lbx8

Standing Calf Raise - 90lbx10 180lbx10 205lbx10x10

Seated Calf Raise - 90lbx10 135lbx8

Did some light ab work too... 3 sets of weighted crunches.

It took me a while, but i think ive finally got the form for my SLDL's down. I think my biggest problem was not keeping the weight close to my legs, i was letting it hang away from my body.

Monolith · 03-01-2004, 05:01 PM

Wow... i definitely got the SLDL's down last week. My hamstrings kill. :/

Anyway...

Training for 3/1: Chest/Biceps

Incline DB bench - 60lbx8 75lbx6 70lbx6 65lbx6
Flat BB bench - 185lbx8 175lbx6 155lbx8
Flys - 30lbx10 25lbx10

Superset -
+CG chins - BWx7
+EZ bar curl - 95lbx6

Superset -
+preacher curl - 85lbx7
+reverse cable curl - 60lbx10

Dropset -
+single arm cable curl - 50lbx10 30lbx7

**P-funk** · 03-01-2004, 06:06 PM

keep up the hard work! Doin' great man

Monolith · 03-02-2004, 04:07 PM

Training for 3/2: Quads

Squats - barx5 95lbx3 135lbx3 175lbx3 195lbx3 155lbx5

Sled Hacks - 90lbx8x8

Single leg press - 140lbx10x9

Extensions - 180lbx10 160lbx8

atherjen · 03-02-2004, 05:16 PM

things are looking great!!

Monolith · 03-02-2004, 07:38 PM

Quote:

Originally posted by atherjen
things are looking great!!

Yeah, im only 40lbs away from catching Jodi in the leg press.

yellowmoomba · 03-03-2004, 12:50 PM

Hey Monolith -

How are you liking "carb cycling"? I think I would have a hard time on the NO CARB days......

Monolith · 03-03-2004, 01:06 PM

Quote:

Originally posted by yellowmoomba
Hey Monolith -

How are you liking "carb cycling"? I think I would have a hard time on the NO CARB days......

It's pretty good. Really dont have any cravings on the no carb days because there are only 2 or 3 of them a week. It actually feels like a bulk... im slowly (ever so slowly) losing weight, yet my weights are slowly (every so slowly) increasing.

My results are rather atypical, though. Most people lose fat much faster. I just have awful, horrible, stupendously shitty genetics... as you can probably tell from my training log.

yellowmoomba · 03-03-2004, 01:18 PM

Quote:

Originally posted by Monolith
It's pretty good. Really dont have any cravings on the no carb days because there are only 2 or 3 of them a week. It actually feels like a bulk... im slowly (ever so slowly) losing weight, yet my weights are slowly (every so slowly) increasing.

My results are rather atypical, though. Most people lose fat much faster. I just have awful, horrible, stupendously shitty genetics... as you can probably tell from my training log.

Congrats on the weight loss. Slowly is the way to lose it though.

I don't think I would have cravings either but I think my energy level would be LOW!! I think working out on NO CARB day would be tough.....

Monolith · 03-03-2004, 02:07 PM

Quote:

Originally posted by yellowmoomba
Congrats on the weight loss. Slowly is the way to lose it though.

I don't think I would have cravings either but I think my energy level would be LOW!! I think working out on NO CARB day would be tough.....

Yeah, ive got it staggered so my rest days are also my no carb days.

Currently it looks like this:

Mon-High
Tue-Low
Wed-No
Thurs-High
Fri-Low
Sat-Low
Sun-No

yellowmoomba · 03-03-2004, 02:55 PM

Good plan!! Keep it up!!

Monolith · 03-04-2004, 10:42 AM

Training for 3/4: Shoulders/Triceps

Single arm DB mil press - right/left - 45lbx8/6 40lbx8/6

Bent lateral raises - 30lbx8 25lbx10x8

Cable side laterals - 35lbx9 25lbx10

-----

Superset -
+pushdowns - 120lbx10x10
+CG smith bench - 140lbx6.5 110lbx8

Superset -
+reverse grip pushdowns - 100lbx8
+skullcrusher - 45lbx7

Dropset -
+Weighted dips - +35lbx12 BWx6

yellowmoomba · 03-04-2004, 11:03 AM

Nice Dropset on the dips!!!

Monolith · 03-04-2004, 05:33 PM

Oops...

Actually, theyre not so nice, those were bench dips. Forgot to make that distinction.

yellowmoomba · 03-05-2004, 05:35 AM

I guess you have something to shoot for then

Monolith · 03-05-2004, 04:50 PM

Training for 3/5: Back/Traps

Deadlifts - 135lbx8 225lbx6 275lbx6x3

Bent DB Rows - 80lbx8 85lbx5 75lbx6

Front pulldowns - 160lbx5.5 150lbx6x6

CG Seated Row - 150lbx5.5x4.5 140lbx4.5

DB Shrugs - 100lbx7 80lbx10 (grip screwed me here)

BB front shrugs - 135lbx10

BB smith rear shrugs - 90lbx15x15

atherjen · 03-05-2004, 04:58 PM

Nice workout!

yellowmoomba · 03-06-2004, 06:42 AM

Quote:

Deadlifts - 135lbx8 225lbx6 275lbx6x3

Good job on the deads!!

**P-funk** · 03-06-2004, 06:51 AM

Solid workout Mono......startin' to pull some good weight on the deads!!

Monolith · 03-06-2004, 10:00 AM

Thx guys.

My hamstrings are a lil sore from the deads yesterday, though... and im doing hams today. :/

Monolith · 03-06-2004, 03:48 PM

Training for 3/6: Hams/Calves/Abs

BB SLDL - barx6 135lbx6 225lbx6x4

Lying machine curl - 150lbx6x5

Seated machine curl - 150lbx8x6

---

Standing plate loaded calf raise - 90lbx12 230lbx10x8x7

Seated plate loaded calf raise - 135lbx12x10

---

Weighted crunch - 40lbx12x9 30lbx10

Cable side bends - 40lbx12 100lbx12x12

Ugh... im never doing standard deads one day with SLDL's the next. It feels like someone hit me in the lower back with a baseball bat. All my weights went up at least, which is suprising since my hams were still pretty sore from yesterday.

**P-funk** · 03-06-2004, 04:58 PM

Quote:

Ugh... im never doing standard deads one day with SLDL's the next. It feels like someone hit me in the lower back with a baseball bat. All my weights went up at least, which is suprising since my hams were still pretty sore from yesterday.

That is why I only do my deadlifts on leg day now. I alternate between squats (or even front squats) and romanian deadlifts (or trap bar deadlifts). On days when I deadlift I don't do SLDL's though because my lower back gets a really huge pump and I don't want to get injured. Deadlifts are a leg exercise in my opinion.

Monolith · 03-06-2004, 05:47 PM

Quote:

Originally posted by P-funk
That is why I only do my deadlifts on leg day now. I alternate between squats (or even front squats) and romanian deadlifts (or trap bar deadlifts). On days when I deadlift I don't do SLDL's though because my lower back gets a really huge pump and I don't want to get injured. Deadlifts are a leg exercise in my opinion.

Yeah, thats a good idea. As it is, my routine would only be having me do deadlifts back to back like this once a month. But putting them on my quad day would probably be a good idea (alternating with squats). It'd be great to hit my hams twice a week, too.

Monolith · 03-08-2004, 04:45 PM

Training for 3/8: Chest/Biceps

Superset -
+Cable Crossover - 80lbx10x8
+Incline Smith - 140lbx7 110lbx8

Incline Flys - 35lbx10

Superset -
+Incline Flys - 35lbx10
+Machine chest dips - 180lbx9

Dropset -
+Smith Bench - 150lbx8 120lbx5 90lbx4

----

BB Curl - 100lbx5 90lbx4

Preacher Curl - 95lbx4 85lbx5

Hammer Curl - 40lbx5 35lbx4

----

UGH. I hate mondays. Especially around 5pm (which is the only time i can get in on mondays). Gym is absolutely packed with people... and trying to do supersets while people are falling over each other trying to use equipment is near impossible.

Also: My biceps suck. Weights never increase. Last time i did this particular bi workout, which was 4 weeks ago, my reps have only increase by 1 on each lift.

I'm ready to start injecting my biceps with 500cc's of test.

atherjen · 03-08-2004, 04:50 PM

now now I dont want to hear any of that 'test' talkin! takes time!! 4 weeks isnt long at all! have patience mister!

thats a crazy sset workout!

Nice!!

Monolith · 03-08-2004, 04:53 PM

But really... i know my genetics are bad, but that is just pitiful. I think most 6th graders have bigger biceps than i do...

Maybe i should try some uber high volume routines.

atherjen · 03-08-2004, 05:07 PM

not pitiful at all!!!

your dieting right? that could have something to do with it. when I dieted, my strength plumeted way down.
have you changed your current routine around a bit lately?

Monolith · 03-08-2004, 05:33 PM

I dont really think its the diet, because while i am trying to cut, im carb cycling with carb days coinciding with my lifting days. Besides, all most of my other lifts are creeping up at a slightly faster crawl.

I'm using GP's routine. Going P/RR/RR/S. Only exception is legs, in which ive started using higher volume. It's giving me pretty suitable variation, but im thinking i should try something new anyway... since my arms suck.

btw... i forgot to add the weight of the bar to those preachers. Fixed it now. I never write down the bar weight in my training log... tend to forget when i transcribe it here.

02-28-2004, 02:06 PM	#211
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Training for 2/28: Hams/Calves BB SLDL - barx6 95lbx6 135lbx8x8x8 Lying Curl - 110lbx10 150lbx5 130lbx5 Seated Curl - 110lbx10x8 100lbx8 Standing Calf Raise - 90lbx10 180lbx10 205lbx10x10 Seated Calf Raise - 90lbx10 135lbx8 Did some light ab work too... 3 sets of weighted crunches. It took me a while, but i think ive finally got the form for my SLDL's down. I think my biggest problem was not keeping the weight close to my legs, i was letting it hang away from my body.
	http://www.ncf.carleton.ca/~ek867/dexamyl.jpg

03-01-2004, 05:01 PM	#212
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002	Wow... i definitely got the SLDL's down last week. My hamstrings kill. :/ Anyway... Training for 3/1: Chest/Biceps Incline DB bench - 60lbx8 75lbx6 70lbx6 65lbx6 Flat BB bench - 185lbx8 175lbx6 155lbx8 Flys - 30lbx10 25lbx10 Superset - +CG chins - BWx7 +EZ bar curl - 95lbx6 Superset - +preacher curl - 85lbx7 +reverse cable curl - 60lbx10 Dropset - +single arm cable curl - 50lbx10 30lbx7 Last edited by Monolith : 03-01-2004 at 06:49 PM.
	http://www.ncf.carleton.ca/~ek867/dexamyl.jpg

03-01-2004, 06:06 PM	#213
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	keep up the hard work! Doin' great man
	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

03-02-2004, 04:07 PM	#214
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002	Training for 3/2: Quads Squats - barx5 95lbx3 135lbx3 175lbx3 195lbx3 155lbx5 Sled Hacks - 90lbx8x8 Single leg press - 140lbx10x9 Extensions - 180lbx10 160lbx8
	http://www.ncf.carleton.ca/~ek867/dexamyl.jpg

03-02-2004, 05:16 PM	#215
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	things are looking great!!
	" 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

03-03-2004, 12:50 PM	#217
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,466 Photos: 2	Hey Monolith - How are you liking "carb cycling"? I think I would have a hard time on the NO CARB days......
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

03-03-2004, 02:55 PM	#221
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,466 Photos: 2	Good plan!! Keep it up!!
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

03-04-2004, 10:42 AM	#222
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002	Training for 3/4: Shoulders/Triceps Single arm DB mil press - right/left - 45lbx8/6 40lbx8/6 Bent lateral raises - 30lbx8 25lbx10x8 Cable side laterals - 35lbx9 25lbx10 ----- Superset - +pushdowns - 120lbx10x10 +CG smith bench - 140lbx6.5 110lbx8 Superset - +reverse grip pushdowns - 100lbx8 +skullcrusher - 45lbx7 Dropset - +Weighted dips - +35lbx12 BWx6
	http://www.ncf.carleton.ca/~ek867/dexamyl.jpg

03-04-2004, 11:03 AM	#223
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,466 Photos: 2	Nice Dropset on the dips!!!
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

03-04-2004, 05:33 PM	#224
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002	Oops... Actually, theyre not so nice, those were bench dips. Forgot to make that distinction.
	http://www.ncf.carleton.ca/~ek867/dexamyl.jpg

03-05-2004, 05:35 AM	#225
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,466 Photos: 2	I guess you have something to shoot for then
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

03-05-2004, 04:50 PM	#226
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002	Training for 3/5: Back/Traps Deadlifts - 135lbx8 225lbx6 275lbx6x3 Bent DB Rows - 80lbx8 85lbx5 75lbx6 Front pulldowns - 160lbx5.5 150lbx6x6 CG Seated Row - 150lbx5.5x4.5 140lbx4.5 DB Shrugs - 100lbx7 80lbx10 (grip screwed me here) BB front shrugs - 135lbx10 BB smith rear shrugs - 90lbx15x15
	http://www.ncf.carleton.ca/~ek867/dexamyl.jpg

03-05-2004, 04:58 PM	#227
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	Nice workout!
	" 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

03-06-2004, 06:51 AM	#229
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	Solid workout Mono......startin' to pull some good weight on the deads!!
	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

03-06-2004, 10:00 AM	#230
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002	Thx guys. My hamstrings are a lil sore from the deads yesterday, though... and im doing hams today. :/
	http://www.ncf.carleton.ca/~ek867/dexamyl.jpg

03-06-2004, 03:48 PM	#231
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002	Training for 3/6: Hams/Calves/Abs BB SLDL - barx6 135lbx6 225lbx6x4 Lying machine curl - 150lbx6x5 Seated machine curl - 150lbx8x6 --- Standing plate loaded calf raise - 90lbx12 230lbx10x8x7 Seated plate loaded calf raise - 135lbx12x10 --- Weighted crunch - 40lbx12x9 30lbx10 Cable side bends - 40lbx12 100lbx12x12 Ugh... im never doing standard deads one day with SLDL's the next. It feels like someone hit me in the lower back with a baseball bat. All my weights went up at least, which is suprising since my hams were still pretty sore from yesterday.
	http://www.ncf.carleton.ca/~ek867/dexamyl.jpg

03-08-2004, 04:45 PM	#234
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002	Training for 3/8: Chest/Biceps Superset - +Cable Crossover - 80lbx10x8 +Incline Smith - 140lbx7 110lbx8 Incline Flys - 35lbx10 Superset - +Incline Flys - 35lbx10 +Machine chest dips - 180lbx9 Dropset - +Smith Bench - 150lbx8 120lbx5 90lbx4 ---- BB Curl - 100lbx5 90lbx4 Preacher Curl - 95lbx4 85lbx5 Hammer Curl - 40lbx5 35lbx4 ---- UGH. I hate mondays. Especially around 5pm (which is the only time i can get in on mondays). Gym is absolutely packed with people... and trying to do supersets while people are falling over each other trying to use equipment is near impossible. Also: My biceps suck. Weights never increase. Last time i did this particular bi workout, which was 4 weeks ago, my reps have only increase by 1 on each lift. I'm ready to start injecting my biceps with 500cc's of test. Last edited by Monolith : 03-08-2004 at 05:29 PM.
	http://www.ncf.carleton.ca/~ek867/dexamyl.jpg

03-08-2004, 04:50 PM	#235
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	now now I dont want to hear any of that 'test' talkin! takes time!! 4 weeks isnt long at all! have patience mister! thats a crazy sset workout! Nice!!
	" 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

03-08-2004, 04:53 PM	#236
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002	But really... i know my genetics are bad, but that is just pitiful. I think most 6th graders have bigger biceps than i do... Maybe i should try some uber high volume routines.
	http://www.ncf.carleton.ca/~ek867/dexamyl.jpg

03-08-2004, 05:07 PM	#237
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	not pitiful at all!!! your dieting right? that could have something to do with it. when I dieted, my strength plumeted way down. have you changed your current routine around a bit lately?
	" 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

03-08-2004, 05:33 PM	#238
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002	I dont really think its the diet, because while i am trying to cut, im carb cycling with carb days coinciding with my lifting days. Besides, all most of my other lifts are creeping up at a slightly faster crawl. I'm using GP's routine. Going P/RR/RR/S. Only exception is legs, in which ive started using higher volume. It's giving me pretty suitable variation, but im thinking i should try something new anyway... since my arms suck. btw... i forgot to add the weight of the bar to those preachers. Fixed it now. I never write down the bar weight in my training log... tend to forget when i transcribe it here.