Mista'a on a Mission

Mista · 04-12-2008, 06:38 AM

No injuries at the moment, everything seems to be going well. Thanks.

Mista · 04-12-2008, 06:41 AM

11/4

Shoulders / Traps

Hang clean and press 50x5 100x5 120x5x2 120x4
Arnolds 60x5x3
BB Shrugs 120x5 220x5 320x3 PB 220x5
Side laterals 40x8x3

Mista · 04-14-2008, 06:11 PM

Chest / Abs

Low incline 70x5 80x5x5
Flat DB 100x12 100x10 100x4 80x8
Decline abs with 70DBx10x3
Dips 4x10

Mista · 04-16-2008, 06:41 PM

16/4

Back

Rack pulls 120x5 220x5 270x5 320x5 320x4 220x5
Chins 5x2 8x3
One arm pulldown 100x8 120x5 100x8

Gym packed with pin heads so called it a day.

Mista · 04-17-2008, 06:17 PM

17/4

Legs / Bis / Tris

Squat using oly bar, atg 70x5 120x5 170x5x3 120x5
Deads 120x5 220x5x2
DB Curls 50x5x3 supersetted with
Skull crushers DB 50x5x3

**Built** · 04-17-2008, 09:27 PM

How's it feeling for you?

Oh - meant to ask - can you add weight to your chins?

Mista · 04-17-2008, 11:48 PM

My butt hurts. After squats my legs were pretty fried. I found a good spot on my back however.

I can't add weight to chins, unless I buy a belt or find some other way to do it.

**Built** · 04-18-2008, 12:08 AM

I've been known to string a couple of old t-shirts together to weight them. You could also try an old backpack - might be more comfortable worn backward.

Mista · 04-22-2008, 07:21 PM

Chest

Incline DB 40x5 80x12x3 PB
Flat DB 100x0 100x5x4 100x4 100x0
Dips 4x10

Mista · 04-23-2008, 07:03 PM

23/4

Legs / abs

Squat 120x5 170x5 220x2x2 170x5
Leg press 100x5 400x5 500x5 600x5x5
Abs +80x8x3

katt · 04-23-2008, 08:38 PM

Quote:

Originally Posted by Built

I've been known to string a couple of old t-shirts together to weight them. You could also try an old backpack - might be more comfortable worn backward.

Never thought of wearing a backpack... great idea!

katt · 04-23-2008, 08:39 PM

Quote:

Originally Posted by Mista

23/4

Legs / abs

Squat 120x5 170x5 220x2x2 170x5
Leg press 100x5 400x5 500x5 600x5x5
Abs +80x8x3

Dude - you're just freaking strong as shit.. gj

Mista · 04-24-2008, 12:07 AM

Quote:

Originally Posted by katt

Never thought of wearing a backpack... great idea!

I found a belt that i can use, I just need a chain to loop through a plate.

Mista · 04-24-2008, 12:08 AM

Quote:

Originally Posted by katt

Dude - you're just freaking strong as shit.. gj

Thanks, I'm a work in progress.

Mista · 04-24-2008, 12:11 AM

Weight check as of last night 80.1kg (176). Started creatine again after a while break so should see weight go up a bit. I'm hoping to get it up to around 85kg (187) in the next couple months.

Mista · 04-27-2008, 10:32 PM

24/4

Back

Rack pulls 120x5 220x5 270x5 320x5 370x1x2 PB
Chins 3x10
One arm pulldown 120x5x3
One arm bent rows 100x5x2
Upright rows 120x5x3

**Built** · 04-28-2008, 01:28 AM

So nice to see chins and heavy rack pulls in a workout. One arm lat pulldowns are a personal favourite of mine - it's amazing how much better those hit lats than bilateral pulldowns!

The one red flag I see is the upright rows. You ever feel any shoulder pain from these? Because cleans are WAY better (AND way cooler!), and might be a very nice sub for this movement.

Thoughts?

Mista · 04-28-2008, 07:10 PM

No I don't ever get shoulder pain from them. I am doing hang clean and press, but after a week or so I felt my traps were shrinking. Upright rows seem to hit them very well.

OOHHH! I got a chain to hang weight from the gym belt.

Mista · 04-28-2008, 07:15 PM

28/4

Chest

Ok, so some guys at the gym offered to spot me on bench because they notice I always use DBs.

Flat BB Bench 140x4 190x5 240x5 PB! 260x4 PB! 240x6!
Incline BB 140x5 190x5 PB! 210x5 PB!
Dips +25x5 +50x5x3 +50x10PB!

**Built** · 04-28-2008, 08:07 PM

Watch it with the rows.

Do you do hang cleans, or off the floor?

Mista · 04-28-2008, 08:09 PM

Hang cleans

**Built** · 04-28-2008, 08:13 PM

I freaking LOVE those.

How do you do 'em - what rep range, weight used etc. And how often?

Mista · 04-28-2008, 08:26 PM

I do hang clean and press. I could up the weight if i dropped the press part. I have been doing low reps, once a week.

**Built** · 04-28-2008, 08:52 PM

I do both. Heavier for the hang cleans, and lighter for the clean and press - sometimes I just do split-jerks and blow off the clean and press part entirely.

How much can you hang clean for a triple?

Mista · 04-28-2008, 09:00 PM

I have never done them by themselves.

**Built** · 04-28-2008, 09:01 PM

Okay, well, how much for hang clean and press?

Mista · 04-28-2008, 09:02 PM

Hang clean and press 50x5 100x5 120x5x2 120x4

Was the last time.

**Built** · 04-28-2008, 09:13 PM

That's a respectable clean and press!

Now, next time you are supposed to do upright rows, try doing hang cleans, but no press. Get that weight up! I can hang clean a 5-rep set with 115, and a triple with 120 - but only clean and press 95. You should be able to do a LOT more than me if you can clean and press 120! I'll be interested to hear what you think (and how you feel the next day) when you go really heavy on the hang clean without the press. I think you'll be pleasantly surprised at what happens to your shoulders, traps and forearms!

Mista · 04-30-2008, 06:52 PM

30/4

Back

Rack pulls 140x4 240x5 340x5 440x1PB! 500x0 340x5
Chins +25x5x5 PB!
Seated rows 100x5 300x5 One arm 140x5 160x5 PB!
One arm pulldown 130x5
Pulldown 200x10x2

Mista · 05-01-2008, 06:22 PM

1/5

Legs / Abs

Squat 140x5 240x5x3 PB! 140x10
Leg press 200x5 400x5 500x5 600x8x3
Abs +80x10x3 PB!

I forgot what I was squatting last time, and thought I was having a hard time with the same weight, when I really upped the weight and reps quite a bit.

04-28-2008, 07:15 PM	#349
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,281	28/4 Chest Ok, so some guys at the gym offered to spot me on bench because they notice I always use DBs. Flat BB Bench 140x4 190x5 240x5 PB! 260x4 PB! 240x6! Incline BB 140x5 190x5 PB! 210x5 PB! Dips +25x5 +50x5x3 +50x10PB! Last edited by Mista : 04-28-2008 at 07:32 PM.

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04-12-2008, 06:38 AM	#331
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,281	No injuries at the moment, everything seems to be going well. Thanks.

04-12-2008, 06:41 AM	#332
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,281	11/4 Shoulders / Traps Hang clean and press 50x5 100x5 120x5x2 120x4 Arnolds 60x5x3 BB Shrugs 120x5 220x5 320x3 PB 220x5 Side laterals 40x8x3

04-14-2008, 06:11 PM	#333
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,281	Chest / Abs Low incline 70x5 80x5x5 Flat DB 100x12 100x10 100x4 80x8 Decline abs with 70DBx10x3 Dips 4x10

04-16-2008, 06:41 PM	#334
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,281	16/4 Back Rack pulls 120x5 220x5 270x5 320x5 320x4 220x5 Chins 5x2 8x3 One arm pulldown 100x8 120x5 100x8 Gym packed with pin heads so called it a day.

04-17-2008, 06:17 PM	#335
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,281	17/4 Legs / Bis / Tris Squat using oly bar, atg 70x5 120x5 170x5x3 120x5 Deads 120x5 220x5x2 DB Curls 50x5x3 supersetted with Skull crushers DB 50x5x3

04-17-2008, 09:27 PM	#336
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 2,379	How's it feeling for you? Oh - meant to ask - can you add weight to your chins?

04-17-2008, 11:48 PM	#337
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,281	My butt hurts. After squats my legs were pretty fried. I found a good spot on my back however. I can't add weight to chins, unless I buy a belt or find some other way to do it.

04-18-2008, 12:08 AM	#338
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 2,379	I've been known to string a couple of old t-shirts together to weight them. You could also try an old backpack - might be more comfortable worn backward.

04-22-2008, 07:21 PM	#339
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,281	Chest Incline DB 40x5 80x12x3 PB Flat DB 100x0 100x5x4 100x4 100x0 Dips 4x10

04-23-2008, 07:03 PM	#340
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,281	23/4 Legs / abs Squat 120x5 170x5 220x2x2 170x5 Leg press 100x5 400x5 500x5 600x5x5 Abs +80x8x3

04-24-2008, 12:11 AM	#345
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,281	Weight check as of last night 80.1kg (176). Started creatine again after a while break so should see weight go up a bit. I'm hoping to get it up to around 85kg (187) in the next couple months.

04-27-2008, 10:32 PM	#346
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,281	24/4 Back Rack pulls 120x5 220x5 270x5 320x5 370x1x2 PB Chins 3x10 One arm pulldown 120x5x3 One arm bent rows 100x5x2 Upright rows 120x5x3

04-28-2008, 01:28 AM	#347
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 2,379	So nice to see chins and heavy rack pulls in a workout. One arm lat pulldowns are a personal favourite of mine - it's amazing how much better those hit lats than bilateral pulldowns! The one red flag I see is the upright rows. You ever feel any shoulder pain from these? Because cleans are WAY better (AND way cooler!), and might be a very nice sub for this movement. Thoughts?

04-28-2008, 07:10 PM	#348
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,281	No I don't ever get shoulder pain from them. I am doing hang clean and press, but after a week or so I felt my traps were shrinking. Upright rows seem to hit them very well. OOHHH! I got a chain to hang weight from the gym belt.

04-28-2008, 08:07 PM	#350
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 2,379	Watch it with the rows. Do you do hang cleans, or off the floor?

04-28-2008, 08:09 PM	#351
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,281	Hang cleans

04-28-2008, 08:13 PM	#352
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 2,379	I freaking LOVE those. How do you do 'em - what rep range, weight used etc. And how often?

04-28-2008, 08:26 PM	#353
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,281	I do hang clean and press. I could up the weight if i dropped the press part. I have been doing low reps, once a week.

04-28-2008, 08:52 PM	#354
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 2,379	I do both. Heavier for the hang cleans, and lighter for the clean and press - sometimes I just do split-jerks and blow off the clean and press part entirely. How much can you hang clean for a triple?

04-28-2008, 09:00 PM	#355
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,281	I have never done them by themselves.

04-28-2008, 09:01 PM	#356
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 2,379	Okay, well, how much for hang clean and press?

04-28-2008, 09:02 PM	#357
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,281	Hang clean and press 50x5 100x5 120x5x2 120x4 Was the last time.

04-28-2008, 09:13 PM	#358
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 2,379	That's a respectable clean and press! Now, next time you are supposed to do upright rows, try doing hang cleans, but no press. Get that weight up! I can hang clean a 5-rep set with 115, and a triple with 120 - but only clean and press 95. You should be able to do a LOT more than me if you can clean and press 120! I'll be interested to hear what you think (and how you feel the next day) when you go really heavy on the hang clean without the press. I think you'll be pleasantly surprised at what happens to your shoulders, traps and forearms!

04-30-2008, 06:52 PM	#359
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,281	30/4 Back Rack pulls 140x4 240x5 340x5 440x1PB! 500x0 340x5 Chins +25x5x5 PB! Seated rows 100x5 300x5 One arm 140x5 160x5 PB! One arm pulldown 130x5 Pulldown 200x10x2

05-01-2008, 06:22 PM	#360
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,281	1/5 Legs / Abs Squat 140x5 240x5x3 PB! 140x10 Leg press 200x5 400x5 500x5 600x8x3 Abs +80x10x3 PB! I forgot what I was squatting last time, and thought I was having a hard time with the same weight, when I really upped the weight and reps quite a bit.