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Sixteen cups of antelope gelatin
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10-15-2004, 01:41 PM
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#61 |
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OMGWTFBBQ
Join Date: Feb 2003
Location: MA
Posts: 4,002
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Did bi's, tri's, shoulders, abs yesterday. Day C. Didn't write it down. Everything is weak as shit, but still slowly improving. Day A - chest/back/grip - today.
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10-15-2004, 07:21 PM
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#62 |
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OMGWTFBBQ
Join Date: Feb 2003
Location: MA
Posts: 4,002
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Training for 10/15: Day A
Decline BB press - 275lbx2 275lbx2 275lbx2 275lbx1 275lbx1 Bent BB row - 205lbx8 205lbx8 *done as suggested by Mudge and others, bent only partially at the waist. felt good. DB incline press - 95lbx2 95lbx2 95lbx0 85lbx1 *was dead tired by the third set, could barely kick the db's up WG pulldowns - 160lbx10 160lbx8 Flat DB press - 55lbx12 CG cable row - 100lbx70s Front wrist curl - 50lbx5 50lbx4 ------ Eh. Strength is up mildly. |
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10-16-2004, 06:12 AM
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#64 | |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,631
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Quote:
He doesn't like us.  |
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http://pwtraining.blogspot.com/.....come and see what is on my mind!
Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
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10-17-2004, 02:08 PM
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#66 |
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OMGWTFBBQ
Join Date: Feb 2003
Location: MA
Posts: 4,002
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haha
I love everyone.  I just dont have as much free time to spend sittin in front of the computer as i did over the summer. |
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10-17-2004, 02:26 PM
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#67 |
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OMGWTFBBQ
Join Date: Feb 2003
Location: MA
Posts: 4,002
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Training for 10/17: Day C
Squats - lots of warmups... 255lbx1 275lbx1 295lbx2 295lbx2 295lbx2 295lbx1 295lbx1 SLDL - 265lbx6 265lbx6 Leg Press - 490lbx12 490lbx11 490lbx10 Seated leg curl - 90lbx80s Seated calf raise - 135lbx8 135lbx7 -------------------- Nice strength increase on the squats... last leg day, just 4 days ago, i only managed 275 for 2 sets of 2. Today was 295 for 3 sets of 2.... Everything else went up a bit as well, but nothing spectacular. |
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10-18-2004, 05:21 AM
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#68 |
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GO Buckeyes!
Join Date: Aug 2003
Location: Southern, NJ
Posts: 5,181
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Haven't visited your journal lately Mono. Your strength is going up quite nicely
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10-18-2004, 10:45 AM
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#69 |
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OMGWTFBBQ
Join Date: Feb 2003
Location: MA
Posts: 4,002
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Yeah, but so is my weight. Ive been indulging a bit too much... i'm up to 230lbs.
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10-18-2004, 09:41 PM
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#71 |
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OMGWTFBBQ
Join Date: Feb 2003
Location: MA
Posts: 4,002
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Hopefully when you get to 230 you look a bit better than my 230, though.
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10-18-2004, 09:48 PM
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#72 |
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OMGWTFBBQ
Join Date: Feb 2003
Location: MA
Posts: 4,002
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Training for 10/18: Day C
BB Curl - 105lbx3 105lbx3 105lbx3 105lbx2 Superset with: Decline situps - bwx15 +45lbx10 +45lbx9 Seated BB mil press - 135lbx5 135lbx5 135lbx4.5 Alt seated DB curl - 50lbx4 50lbx4 Hammer machine mil press - 50lbx85s Cable curl - 90lbx14 CG flat BB press - 165lbx7 165lbx5 Rope pushdowns - 70lbx45s Cable crunch - 160lbx12 160lbx12 ----------- Bi's are a bit stronger. Nothing spectacular. Shoulder strength was way up, though. Only got 135lb for 4,3,3 last time. Today it went 5,5,4. It's pretty suprising, too, considering im only doing like 4 sets of shoulder work a week. CG bench was up a bit... but i screwed up the tempo on the first set, which is why i got 7. Correct tempo on the second set only got me 5. |
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10-19-2004, 07:04 AM
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#73 |
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YM
Elite Member
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Hey Mono -
Keep it up!! How are you liking this new split? I'm doing something real similar (Chest/Back, Legs, and Shoulders/Arms) I did this for the first time last week. I like it as long as I can throw a day of rest in between each workout. |
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My Journal
"You are born small and weak... you die small and weak... how you look in between is up to you." |
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10-20-2004, 06:22 PM
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#74 |
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Registered User
Join Date: Mar 2002
Location: LA, CA
Posts: 5,635
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 i've missed your journal Mono. i'm gonna be snooping in here more often. |
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If you want to achieve things that others can't...
You have to do things that others won't. |
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10-20-2004, 06:22 PM
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#75 |
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Registered User
Join Date: Mar 2002
Location: LA, CA
Posts: 5,635
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and i'm glad you're not cutting anymore!
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If you want to achieve things that others can't...
You have to do things that others won't. |
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10-21-2004, 04:47 PM
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#76 |
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OMGWTFBBQ
Join Date: Feb 2003
Location: MA
Posts: 4,002
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Hey YM
I'm loving this split. I was looking over my weights since i started... and im really fuckin ecstatic. When i started it back on the 20th of September, i was squatting 185 for sets of 4. My last leg day i did 295 for sets of 2. That works out to be slightly less than a ~100lb increase in my squat in just 25 days...  Granted, im finally bulking too, so i'm sure that has something to do with it... but regardless, im pumped. |
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10-21-2004, 04:53 PM
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#77 | |
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OMGWTFBBQ
Join Date: Feb 2003
Location: MA
Posts: 4,002
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Quote:
 Classes/work are still driving me nuts. Note to self: don't load up on classes in subjects you SUCK at.  And yeah, im enjoying the hypercaloric diet. Probably too much... my fat intake has been way too high. I think thats been my one downfall since i stopped cutting... i've got an addiction to peanuts. They sit near the tv (which is by the back door) and my dad feeds 'em to the bluejays. I find myself munching on 'em whenever im watching tv or even near them, now, though...  I gained like 10lbs last week (although a lot of it was water), i wonder what it'll be come next weigh-in saturday morning? Suprisingly it's not bothering me too much, though. I'm just way too pleased with the strength gains in the gym to be mad. This is basically the first time i've made consistent, week to week gains since i started training 4 years ago... and also the first time ive been training consistently while on a hypercaloric diet. Now if only i can get my crazy-meds nailed down, i'll be all set.  |
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10-21-2004, 05:03 PM
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#78 |
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OMGWTFBBQ
Join Date: Feb 2003
Location: MA
Posts: 4,002
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Yesterday began a new "mesocycle" of Lyle's periodization routine. If you're interested, i outlined the basic structure of the next few weeks routines in this thread:
http://www.bodyrecomposition.com/for...ead.php?t=3231 It's the last 3 or 4 posts in the thread. |
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10-21-2004, 05:10 PM
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#80 | |
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YM
Elite Member
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Quote:
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My Journal
"You are born small and weak... you die small and weak... how you look in between is up to you." |
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10-21-2004, 05:12 PM
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#81 |
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Registered User
Join Date: Mar 2002
Location: LA, CA
Posts: 5,635
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1) peanuts are way better than a lot of things (say umm.....doughnuts
 )2) you are getting CRAZY stong 3) i'm glad you're enjoying your training (and your bulking). 4)  |
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If you want to achieve things that others can't...
You have to do things that others won't. |
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10-21-2004, 05:19 PM
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#82 |
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OMGWTFBBQ
Join Date: Feb 2003
Location: MA
Posts: 4,002
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Alright, so yesterday began a new mesocycle. Here's what it looked like:
Day A - chest emphasis (extensive bodybuilding), back emphasis (intensive bodybuilding), and maintenance/accessory grip work. This means most chest and back sets will be in a rep range most conducive to the above mentioned training zone, with a couple additional sets of maintenance work in the other training zones. There will be further chest/back maintenance work on Day C. The Day A routine - Flat BB press - 225lbx1 245lbx1 250lbx1 *First time i've ever pressed 225 on the flat bench... bench charts have shown ive been able to for a while now, but i never actually did it. I know its shit weight for most people at IM, but it was a great psychological boost. BB row - 225lbx6 225lbx5 225lbx4.5 225lbx4.5 225lbx4.5 225lbx4.5 *Done "yates" style. That is, i didnt bend over 65 degrees or so like i normally do. Perhaps a 20 degree bend with these? They felt good, but the last few sets (all those '4.5' ones) were actually complete sets of up to 6 reps, but they just didnt feel legitimate because i was using a bit more body english than i felt comfortable with. I'll probably drop to 205lbs next week and try to be extremely strict with form and tempo. I might even just go back to horizontal rows. Any suggestions? Flat BB press 185lbx7 185lbx6 175lbx5 155lbx5 *Left rotator cuff has been bothering me mildly for the past few days. These short RI sets of bench aggravated it. Missed my target minimum reps on the last 2 sets, even with the dropped weight. Cuff feels fine now... but i think its just overstressed. I was benching with scapulas retracted and bringing the bar low (right around the xyphoid process - err... bottom of the sternum. sorry, A&P review is still stuck in my head ), so i dunno what the deal is. I should probably give it a rest, but im feeling a little too stubborn at the moment to do that.WG pulldowns - 150lbx12 150lbx9.5 Reverse BB wrist curl - 40lbx7 40lbx5 ----- So, it felt pretty good. First two sets (245 and 250) on the flat bench were maintenance strength work. The 4 sets of flat bench i did after the rows were the actual extensive bodybuilding emphasis work. Same deal for the 6 sets of rows (intensive bb emphasis) and the 2 sets of pulldowns (maintenance ext bb). I'm adding in a couple sets of high rep flys and CG cable rows in on Day C as a bit more maintenance work for the other training zones. |
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10-21-2004, 05:20 PM
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#83 | |
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OMGWTFBBQ
Join Date: Feb 2003
Location: MA
Posts: 4,002
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10-21-2004, 05:26 PM
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#84 | ||
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OMGWTFBBQ
Join Date: Feb 2003
Location: MA
Posts: 4,002
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Quote:
Quote:
But generally i think whats really killed me is that i can barely call my diet a "carb cycle" now. In fact, ive only finally started having true no carb days again this past week and a half or so. Thank god its getting colder out and i can hide my flab. |
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10-22-2004, 08:20 AM
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#87 | |
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OMGWTFBBQ
Join Date: Feb 2003
Location: MA
Posts: 4,002
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Quote:
RE: the strength gains... remember, ive been cutting for a long time. I havent worked out in a carbed up state for a long time, too. I'm also drinking a during w/o shake now. Plus i've got a lot of immediate potential for strength gains, probably similar to "newbie" gains, because ive never really given my body enough fuel to grow before. I mean, look at my size. The weights im finally starting to push are finally just breaking into the "average" category. I'm certainly not expecting to add another 100lbs to the squat in 25 days. |
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10-22-2004, 08:21 AM
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#88 |