Thread: fo' shizzle's journal

thanks arch

Warmup

2 minute bike
light squats

Legs

Squats

tempo: 1-1-1
RI: 90secs

185 x 4
225 x 4
255 x 4
255 x 4
225 x 10

Really good here. Smooth with strict form, my strength is definetly getting stronger. Finished it off with 10 reps.

Leg Press

tempo: 2-2-1
RI: 60secs

180 x 8
270 x 8
270 x 8

I tried to do unilateral leg press first but it was so awkward. Even with only 180 pounds, it was very hard to do. I was using the 45 degree leg press so maybe i will try it on the other leg press next time (the seated one).

Calf Pushes (on Leg Press)

tempo: 1-2-1
RI: 30secs

270 x 15
270 x 12

Leg Extensions

tempo: 3-3-1
RI: 45secs

70 x 8
90 x 8
110 x 8

LACTIC ACID BURN!!

Leg Curls

tempo: 2-1-1
RI: 45secs

50 x 8
70 x 8

SLDL (with dumbbells)

tempo: 2-1-1
RI: 45secs

40 x 8
45 x 8
50 x 8
55 x 8

I decided to do DB's today for a change. These felt really good as i went lower almost touching the ground and got a really nice stretch for those hammy's.

Standing Calf Raises

tempo: 2-2-2
RI: 30secs

100 x failure
120 x failure
140 x failure

Just went all out on these until the lactic acid burn really forced me to stop.

Shoulders

Arnold's Press (seated - no back support)

RI: 45secs

40 x 7
35 x 6
30 x 6

These were tougher than i thought. No back support really puts my mental focus to use to keep my back as still as possible.

Prone Incline bench 2 dumbbell front raise/Prone incline bench dumbbell cross body lateral raise Superset

RI: 30secs

15 x 8/10 x 8
15 x 8/10 x 8

You're probably thinking, what 10-15 pounds? Well it's harder than it looks. Give it a try sometime.

Cable unilateral Raises

tempo: 2-2-1
RI: 30secs

25 x 6
20 x 8
15 x 10

First time trying these. Loved them.

Bent over lateral raises

RI: 20secs

10 x 8
12 x 8

DB Shrugs

tempo: 1-2-1

60 x 20

Abs

Swiss Ball crunches/weighted crunches Superset

bw x 30/25 x 10
bw x 30/25 x 10

Hanging Leg Raises

bw x 5

I controlled myself for the first 3 reps, then started swinging for the last 2. It's an improvement, but im working on it.

*NOTE* From now on, i will only be recording tempo's if it's not a regular ROM (1-1-1). I will only record them if i have more than a 1 second count for negatives, hold position, or slow concentric. If it's not recorded, then that means it was just a regular rep.

good workout. 10-15lbs should be all you need if you aren't cheating.

Originally Posted by P-funk

good workout. 10-15lbs should be all you need if you aren't cheating.

thanks P, i am a big believer in strict form. As much as i want to use the heaviest weight possible, i put my ego aside and feel the muscle, not the weight. Although, i have seem many increases in weight for most of my lifts so i am definetly happy with the progress.

ok guys, time for a routine change. I recently tried gopro's routine about 2 weeks ago and didn't like it after about a week so i went back to my old routine for a few weeks. Now i am going to be starting a push/pull/leg split routine and this is how it will go thanks to another member helping me out here.

day 1 - sunday ( upper horizontal)

Bench press 3 sets
Bent over BB row 3 sets
low incline DB press 2 sets
cable row 2 sets
BB curls 2 sets

day 2 - tuesday (legs)

squat 3 sets
SLDL 3 sets
one leg leg press 2 sets on each leg
calves
forearm work (ill throw in some, i like working them directly)


day 3 - wednesday (upper vertical)

overhead BB press- 3 sets
chin ups- 3 sets
WG pull down- 3 sets
front raises- 2 sets
side raises- 2 sets
pressdowns- 2 sets

day 4 - friday (legs)

deadlift- 3 sets
lunges or front squats- 3 sets
leg curls- 2 sets
calves

As for abdominal work, i'll do them whenever necessary if i'm not totally exhausted by the end of a workout. I always do them last.

I want to do the 2 on, 1 off, 2 on 2 off split but i have to workout on those days because of my part time job. I'm used to working out on those days so should be no problem.

As far as the intensity goes I will change it weekly (probably every 3 weeks) like the variables (rep tempo, rest interval, etc..)

Pfunk, if you dont mind...can you pop in here and there and just critique anything i'm doing wrong or give me some suggestions for different tempo's, RI, etc... so i'm not doing the same thing all the time? Thanks

Cant wait to start it.

*edit* by the way, on day 4 for lunges/front squats...i have never done front squats before so i may try it out with light weight to get my form down. If anybody here who is experienced with front squats has any advice, please do so.

Originally Posted by shiznit2169

*edit* by the way, on day 4 for lunges/front squats...i have never done front squats before so i may try it out with light weight to get my form down. If anybody here who is experienced with front squats has any advice, please do so.

Looks like a good plan. I've done front squats and didn't care for them. (I know they are a good mass builder, just not one I cared for all that much.)

The tough part for me was getting used to holding the bar in front, plus the wieght pushing it into my upper chest. It wasn't very comfortable, which turned me off before I really got into it.

Go light (maybe even just the bar) for a couple of sets to get used to the balance and movement.

good plan.

what kind of rep ranges are you working for in the first few weeks?

Originally Posted by shiznit2169

*edit* by the way, on day 4 for lunges/front squats...i have never done front squats before so i may try it out with light weight to get my form down. If anybody here who is experienced with front squats has any advice, please do so.

It's going to be uncomfortable for a while doing them. The form is kind of hard to explain with out pictures, but you sure have the bar resting in the space inbetween your shoulder muscles and the bone on top of your shoulders. If you have the bar in the right spot you should be able to put your hands in front of you and have the bar not fall. Don't lean foward or you will fall. Front squats work a lot of stabilizing muscles in your upper body, it's a good movement.
EDIT: Oh yea, do full front squats, not parallel.

if you are squating in the rack position (an olympic front squat) then don't go over 5 reps per set since your rear delts will be really fried. if you are front squatting BB'er style then you can do more reps.

a few questions P. I have just noticed that you said Bench over BB rows for day 1 and i thought it was an overhead press but then i saw the overhead BB press on day 3. So, i am not exactly sure what Bench over BB rows are?

I've always gotten confused between a chin-up and pullup. Is a chinup a palms facing you grip while a pullup is a palms facing away grip? Or is it the other way around?

As for the squat rack , my gym does not have a power rack. Instead, the squat rack looks like this (see picture) .. so there are no safety pins if i fail to get up from the hold position.

Also, what do you suggest i do for the rep ranges? I have always been working til failure (usually 8-10 reps) so should i just mix it up doing 4-6 one week then 8-10 the next or just stick with one number for 3 weeks and change it after that?

It's going to be uncomfortable for a while doing them. The form is kind of hard to explain with out pictures, but you sure have the bar resting in the space inbetween your shoulder muscles and the bone on top of your shoulders. If you have the bar in the right spot you should be able to put your hands in front of you and have the bar not fall. Don't lean foward or you will fall. Front squats work a lot of stabilizing muscles in your upper body, it's a good movement.
EDIT: Oh yea, do full front squats, not parallel.

ihateschool, yea definetly. I always do full squats, and i will probably start with the bar only to get used to the form and movement. I will look at some videos of a front squat and read articles that can help me out and will go from there. If i have any questions or concerns after i try them out, i will ask you guys. Thanks for the tips.

ok, i just looked over the front squat videos and i'm not sure which way you guys do it.

the first one - http://www.exrx.net/WeightExercises/...rontSquat.html

the second one - http://www.exrx.net/WeightExercises/...rontSquat.html

I'm just not exactly sure how to get the bar onto my shoulders/upper chest though. Like, if you look at the picture in my previous post above ^^^, i set the bar on the 2nd one down from the top (because of my height) so it's slanted diagonally and hard to get it off the rack. If i were to do the first one as shown in the video, would i have to cross my arms first to pick up the bar or something? This is where i'm getting confused. I need a video or pictures that shows the step-by-step on how to start and finish a front squat. I have never seen anyone at my gym do front squats (no one does a back squat either) so if anyone knows a video that shows you how to start out in the starting position, post it here. Thanks.

Originally Posted by shiznit2169

a few questions P. I have just noticed that you said Bench over BB rows for day 1 and i thought it was an overhead press but then i saw the overhead BB press on day 3. So, i am not exactly sure what Bench over BB rows are?

I've always gotten confused between a chin-up and pullup. Is a chinup a palms facing you grip while a pullup is a palms facing away grip? Or is it the other way around?

As for the squat rack , my gym does not have a power rack. Instead, the squat rack looks like this (see picture) .. so there are no safety pins if i fail to get up from the hold position.

Also, what do you suggest i do for the rep ranges? I have always been working til failure (usually 8-10 reps) so should i just mix it up doing 4-6 one week then 8-10 the next or just stick with one number for 3 weeks and change it after that?





ihateschool, yea definetly. I always do full squats, and i will probably start with the bar only to get used to the form and movement. I will look at some videos of a front squat and read articles that can help me out and will go from there. If i have any questions or concerns after i try them out, i will ask you guys. Thanks for the tips.

-sorry, that is just supposed to read bent over rows. Don't know why I wrote bench there.

- chin ups are palms facing you. (underhand grip)

- that is okay, that squat rack works. Even if the safties aren't close, if you get in trouble just dump it. push back agains the weight and step forward.....lol, everyone will love you for it.

- for rep ranges it would depend on what your main focus is. Like, if you want to get your bench up train it in a 4-6 rep range, maybe 4x4 (reps x sets) and then your overhead press train it a bit higher like 8-10 just so you don't burn out your delts going heavy both days. Same thing between the squat and deadlift. Since you are training upper and lower twice a week and the muscles all cross over between the two days don't go to failure on every set. Instead just try to get failure on the last set (obviously that doesn't always happen). SO if you are benching with a 4x4 laoding parameter. Take a weight that you fail at 6 reps for and try and hit it for all for sets of 4. you will fail in the 3rd or 4th set probably. See what I mean?


- for the front squat I do the second one because that is an olympic front squat as that is how you catch the bar in a clean. If you aren't going to be doing the O-lifts then you don't need to wreck your wrists trying to get in that position (lol). Go with the first one, arms crossed. For gettign it out of the rack place the bar one notch lower than where you would place it for a back squat. That way you can kind of quarter squat down and scoop under it and it will be easier to pick up and easier to get back in after you are trashed by the end of the set. Do the lunges in the program and then do the front squats after just light to work on form.

Originally Posted by P-funk

-sorry, that is just supposed to read bent over rows. Don't know why I wrote bench there.

- chin ups are palms facing you. (underhand grip)

- that is okay, that squat rack works. Even if the safties aren't close, if you get in trouble just dump it. push back agains the weight and step forward.....lol, everyone will love you for it.

- for rep ranges it would depend on what your main focus is. Like, if you want to get your bench up train it in a 4-6 rep range, maybe 4x4 (reps x sets) and then your overhead press train it a bit higher like 8-10 just so you don't burn out your delts going heavy both days. Same thing between the squat and deadlift. Since you are training upper and lower twice a week and the muscles all cross over between the two days don't go to failure on every set. Instead just try to get failure on the last set (obviously that doesn't always happen). SO if you are benching with a 4x4 laoding parameter. Take a weight that you fail at 6 reps for and try and hit it for all for sets of 4. you will fail in the 3rd or 4th set probably. See what I mean?


- for the front squat I do the second one because that is an olympic front squat as that is how you catch the bar in a clean. If you aren't going to be doing the O-lifts then you don't need to wreck your wrists trying to get in that position (lol). Go with the first one, arms crossed. For gettign it out of the rack place the bar one notch lower than where you would place it for a back squat. That way you can kind of quarter squat down and scoop under it and it will be easier to pick up and easier to get back in after you are trashed by the end of the set. Do the lunges in the program and then do the front squats after just light to work on form.

Alrighty then, will do!

for rep ranges it would depend on what your main focus is. Like, if you want to get your bench up train it in a 4-6 rep range, maybe 4x4 (reps x sets) and then your overhead press train it a bit higher like 8-10 just so you don't burn out your delts going heavy both days. Same thing between the squat and deadlift. Since you are training upper and lower twice a week and the muscles all cross over between the two days don't go to failure on every set. Instead just try to get failure on the last set (obviously that doesn't always happen). SO if you are benching with a 4x4 laoding parameter. Take a weight that you fail at 6 reps for and try and hit it for all for sets of 4. you will fail in the 3rd or 4th set probably. See what I mean?

yes, i understand completely.

that is okay, that squat rack works. Even if the safties aren't close, if you get in trouble just dump it. push back agains the weight and step forward.....lol, everyone will love you for it.

oh man, i'll be getting very angry stares at me or some of these looks if i do that. Also, slamming those weights is extremely loud because the room is big so it has a loud echo sound. I think i'll try to avoid going to failure and handle weight i can do unless i get a spotter.

Back/Tri's

Deadlifts

RI: 90secs

135 x 6
185 x 5
225 x 1
275 x 1
325 x 1

YES!! 325!! THAT WAS NOTHIN, NOTHIN! Wow i finally beat the 315 mark which i couldnt do. This was also the first time i've started from the floor. I've always started from the rack position but decided to do it the real way. I could have done more but i still had more exercises to do. Not to brag, people were lookin at me...i was kinda puttin on a show...tellin them whos boss HAHA. I finally realize that the heavier the weight gets, the more i need to use my legs and hips. I need to build up my leg and hip strength to pull that bar off the floor. My grip is gettin better too.

Pullups

RI: 60secs

WG - bw x 8
RG - bw x 6
NG - bw x 2.5 (holy shit, i was stuck half way for like 10 seconds...i was so beat)

Ladies and gentlemen, i have been looking through old journals and i came upon a beast, who trains no other and i saw something very interesting i have been wanting to try out. Well, that is performing each set on a 30 seconds rest funky style!!

Without further ado, rest of workout on only 30 seconds rest!!

WG pulldowns

60 x 8
70 x 8
80 x 6

CG Seated Row

tempo: 2-2-1

50 x 8
60 x 8
80 x 8

Still got them all

DB Pullovers

25 x 8
35 x 8
45 x 8

Single Hand behind head tri extension (each hand)

20 x 8
25 x 6

Skull Crushers

65/8,8,8

Dips

bw x 10

oh my god. Wow, what a fuckin rush! Honestly, this was amazing. How the fuck do you people do this shit on a 10 second rest interval!! LOL wow, i cant even imagine what leg day would feel like. I am going to be doing these timed intervals every so often. I was sweating like a fat kid in dodgeball! People were comin up to me asking if i was trying to kill myself. Nope, this is my life. Honestly, the fat americans need to get off their ass and do this shit. I cant substitute anything for lifting. Honestly, ill still be liftin if im a crooked 100 year old.

pfunk and arch, i ought to come up to NY sometime and see if i can hang with ya! No more pussy lifting people, we show them how real lifting is done!


New program starts sunday! ....annndddd im out!

oh man, if you want to do a density program let me revamp that shit for you. I got something that will fuck you up....lol

Originally Posted by P-funk

oh man, if you want to do a density program let me revamp that shit for you. I got something that will fuck you up....lol

oohh realllllyyy? let's see what you got. I'll take on anything.

actually, looking at your split the one day off of training upper body (sunday and then wed. may just kill ya) so you better stick with what ya got. I was going to do total upper on both days instead of vertical and horizontal on different days.

tell me what u were going to do anyways? I wanna see it. I may not do it right away, but a few weeks down the road i'll give it a try. Give me a routine to do and ill bookmark it so i can feel the intensity that you go through.

Exercises, rep range, RI, name it all.

Originally Posted by shiznit2169

tell me what u were going to do anyways? I wanna see it. I may not do it right away, but a few weeks down the road i'll give it a try. Give me a routine to do and ill bookmark it so i can feel the intensity that you go through.

Exercises, rep range, RI, name it all.

no biggie...stick with this..see how you do. in a few weeks drop me a line and tell me you are ready for a change.

As for the days i lift on, i dont HAVE to lift on those days. I can pretty much lift any day of the week except saturday. If you want, set up the days correctly so i can try out whatever u were planning to do. Come on funk, give me what u got in mind!

COME ON MAN!! ARE YOU SAYING I CANT TAKE IT?? I AM NOT A PUSSY. I TRAIN LIKE A BEAST IN THE GYM. ITS A BIG DEAL TO ME!



alright whatever, ill let u know when i want to.

not that I don't think you can take it.....it will just take you to another level of fitness. do this program. it will be good preparation.

alright, sounds good. I will do that program for 3 weeks then ill drop a line. Good luck in the competition (if you're competing?)

First day of my new routine. Here goes..

Upper Horizontal

DB Bench Press

RI: 60secs

70/4x4

First 3 sets were cake, last set felt like 5 pounds heavier. I'm supposed to be doing BB Bench but i'll explain. Chest day for me is always on a sunday. Sunday is the least busy day at the gym so i'm usually alone or with 2-3 inexperienced people. I am just so used to doing DB Bench so i cant really do BB Bench because of no training partner and spotters. So i will just stick with DB benching.

Low incline DB press

RI: 60secs

50/8x2 (reps x sets)

Bent over BB Rows

RI: 60secs

135 x 8 (overhand grip)
135 x 8 (underhand grip)
155 x 4 (overhand) + 4 (underhand)

Seated Rows (long bar)

plate#7 x 8 (overhand grip)
plate#7 x 8 (underhand grip)

Too easy. Up the weight next time. My back was fried because i did back day last friday and i started my new routine today.

BB Curls

WG - 45 x 16
CG - 65 x 9

Did these til complete failure. My arms were just fried from all that rowing. I cant stand single joint exercises. So boring and useless. I still do them but whatever. I cant understand how guys come in the gym everyday blasting their arms doing countless sets of curls and pressdowns.

twisting decline situps

bw x 20
bw x 20

went nice and slow on these. Felt great, rock hard.

Knee Raises

bw x 12
bw x 12
bw x 12

I was surprised with this workout. As i was looking over the routine before i went to the gym, it didnt look like a lot on paper. Once i finished my workout, i was exhausted.

Also, when i started doing some abs...about 4-5 fools in their late teens early 20's walked in and started taking over. Couple of arrogant fucks posing in the mirror and laughing at people doing their workouts. Couldnt even do pullups for shit. Put on 45's and started reppin out curls. When i was doing knee raises, i saw one of the guys looking at me and whispering something to his buddy and they were laughing at me (they didnt know i was lookin at them from the corner of my eye). I just looked at them and smiled. Off i went... (would love to fuck them up)

looks good!

i just took a 20 minute ride out to get this book today

http://www.amazon.com/exec/obidos/tg...books&n=507846

It looks very interesting and informative. I definetly want to learn a lot more about how the body works relative to training and use that knowledge in the future.

Legs

Squats

RI: 60secs

255 x 4
225 x 4
185 x 8

Shitty, my strength just wasn't there today. I was shaking as i was going down and i had trouble getting up from the hole a few times. That isn't me. I felt it more in my glutes and hammy's than my quads. I think i am going to decrease the weight and focus on staying in the hole, going deeper to hit my quads more.

One-legged leg press (each leg)

RI: 60secs

95 x 8
155 x 8

Once again, i felt it more in my glutes. I was going deep all the way down until my legs are bent at a 90 degree angle but i still felt that it hit my glutes more than my quads. It was my first time doing these so 155 was tough for 8 reps.

SLDL's

RI: 60secs

135 x 8
155 x 8
175 x 8

Nice and slow here. Really hit my hams, good stretch.

Lever seated Calf machine

RI: 30secs

45 x 20
55 x 20
95 x 15

First time doing these. At first, it did nothing but as the reps got higher...the more i felt the burn.

This is a video of what it looks like http://www.exrx.net/WeightExercises/...Extension.html

Standing Calf Raises

tempo: 1-2-1
RI: 30secs

140 x 12
120 x 12

DB Wrist Curls (each hand)

RI: 10secs

15 x 20
20 x 20

Reverse BB Curls

45 x 12
65 x 9

Plate holds

45's for 90 seconds, really killed my forearms

Stretch


Shitty workout. My leg strength wasn't on par today. I felt my glutes and hammy's getting hit harder than my quads. I am so pissed. I will do this routine again next week, changing the tempo's and RI and if it still doesnt feel like my quads are getting hit hard enough, i am going to change a few things.