K.i.s.s.

AKIRA · 05-28-2007, 02:41 PM

Thats what my plan was from the very get go..years ago! Lift heavier and heavier and the size will come.

Of course, back then I never thought to put variables into it.

Bench day is tomorrow...wonder where I am at.

Double D · 05-28-2007, 11:04 PM

Quote:

Originally Posted by Stewart20

i think everyone is getting carried away with this "train for size" or "train for strength stuff". I mean, unless you are doing singles for every exercise for every workout and you aren't eating much, yeah, then maybe you can say you "train for strength" only. I believe everyone that works out that is *natural* is strength training, and the size is just a side effect that naturally comes with a certain diet while getting stronger. Sure, a juicer can say they "train for size" because they have the impements to specifically get bigger in place (steroids).

I will disagree with this everytime. I know the once I started training with reps in the 3 rep range my size went absolutly no where. In the past 3 months or so I have switched to higher reps which has really helped with my overall size, well that and rest in between sets.

Stewart20 · 05-29-2007, 07:46 AM

Quote:

Originally Posted by Double D

I will disagree with this everytime. I know the once I started training with reps in the 3 rep range my size went absolutly no where. In the past 3 months or so I have switched to higher reps which has really helped with my overall size, well that and rest in between sets.

then we will agree to disagree I guess

there is no way you can, for example, bench press 350 x 3 and have small arms, shoulders and chest. There is no way you can deadlift 500 x 3 and have small legs and back.

AKIRA · 05-29-2007, 08:25 AM

Well, Id have to say it took some time and some possible higher rep schemes to get to that point. I mean to do X weight for 3 reps from the very start of weightlifting until a 350 bench and a 500 bench.

The true test would be comparison. Two people with relative maxes. One does a 8-12 rep range and the other sticks with max strength numbers 3-8 reps. Same diet and same length of training time. Some things must be different within the workouts themselves, such as RIs, frequency, exercise selection maybe? Maybe not that one.

Testing would be devised of tape measurements.

I gotta say, if I gained 5 lbs of muscle with the max strength template, but my numbers went up by 20lbs, Id wonder if that accomplishment would outweigh the other template, even if I gained 10-15lbs.

ReproMan · 05-29-2007, 11:19 AM

I had to borrow Morgans, Big John n Chuck's bedroom shot. Too good.

BoneCrusher · 05-29-2007, 11:48 AM

Quote:

Originally Posted by ReproMan

I had to borrow Morgans, Big John n Chuck's bedroom shot. Too good.

LOL ... that kicks ass. Big John has lost all that fat and looks like he's ready for a good roll ...

ReproMan · 05-29-2007, 12:54 PM

Quote:

Originally Posted by BoneCrusher

LOL ... that kicks ass. Big John has lost all that fat and looks like he's ready for a good roll ...

AKIRA · 05-29-2007, 02:32 PM

Quote:

Originally Posted by ReproMan

I had to borrow Morgans, Big John n Chuck's bedroom shot. Too good.

Best avatar ever. Be sure to post up in the avatar thread.

Today at Open Chat.

AKIRA · 05-29-2007, 07:01 PM

Active Stretched

Warm ups..
Floor Bridges w/marching (extra reps)
Cable Crunches (95lbs I think)
Arm Circles (both ways)
Scarecrows

Barbell Bench Press
95lbs for 3 reps
135lbs for 3 reps
155lbs for 3 reps
185lbs for 3 reps (30 sec RI)
225lbs for 2 sets, 8 reps (2 min RI)
245lbs for 2 sets, 8 reps (2 min RI)

Barbell Rows
65lbs for 5 reps
95lbs for 5 reps
135lbs for 5 reps
185lbs for 5 reps
225lbs for 3 sets, 8 reps
same weight, failed at rep 5, tried another, nope (2 min RI; with straps)

Levered Hammer Strength Squat
1 plate on each side for 3 sets, 12 reps (90 sec RI)

Hamstring Curl
95lbs for 3 sets, 12 reps (<90 sec RI)

Hise Shrugs
185lbs for 2 sets, 12, 15 (30 sec RI)

Seated Calf
2 plates + 25lbs for 3 sets, 12 reps (30 sec RI)

DB Static Holds
90lb DBs for 3 sets of 30 sec (15 sec RI)

Static Stretched

Good bench day.

Barbell Rows.

<~good smiley. These went down, badly. I wanted to say it was fatigue, but no, it was strength. I will have to either switch to Yates Rows, Spider Rows, or just lower the weight. I am opting for lowering..what do you girls think?

First time I used a squat-machine. Not bad. Decent burn for the weight and the reps.

Hamstring curls were a cunt hair easy.

Hises were thrown in cuz I wanted to!

Calves were TOUGH. LOVED THEM. (weird to say that considering I find them boring usually)

I had to throw in some holds cuz of the straps that were used. I may not use straps for my possible lighter rows, but I will for deads.

OK! I got an idea for the new workout week. I pissed and moaned last time about ATG Squats on the same day as SLDLs. This is what I came up with..just a simple twist:

Quote:

Originally Posted by Stewart20

Workout A
Overhead PRess 4x8
SLDL 4x8
DB Bench press 3x12
Rows 3x12

Workout B
Squats 4x8
Chinups 4x8
leg press 3x12
glute ham raise 3x12

workout C
Deadlifts 4x8
Front Squats 4x8
pullups 3x12
DB shoulder Press 3x12

workout d
bench press 4x8
Barbell rows 4x8
leverage squats 3x12
hamstring curls 3x12

I switched the OH Presses with Squats. So its liek this...

upper heavy
lower heavy
upper reps
upper reps

lower heavy
upper heavy
lower reps
lower reps

lower heavy
lower heavy
upper reps
upper reps

upper heavy
upper heavy
lower reps
lower reps

ITs a good balance, at least I think so.

8 x upper
8 x lower
4 x heavy lower
4 x heavy upper

I am taking tomorrow off.

Double D · 05-29-2007, 10:50 PM

Quote:

Originally Posted by Stewart20

then we will agree to disagree I guess

there is no way you can, for example, bench press 350 x 3 and have small arms, shoulders and chest. There is no way you can deadlift 500 x 3 and have small legs and back.

I suppose you can get bigger in that aspect, but there is such a thing as lifting for size. There are plenty of guys who are bigger than me (muscle wise), I can lift more weight than them. Answer me that?

Case and point. I have a buddy I used to workout with about 3 years ago. In that time he has put on about 35lbs. He looks pretty damn big and you would think his bench would be over 350. But the fact is he cant even bench 300lbs. Explain that. Your point is good, but mine is as well.

Double D · 05-29-2007, 10:51 PM

You maybe able to out bench me now. Have your bench numers went up?

AKIRA · 05-29-2007, 11:12 PM

Eh. No. Last time I made a 3x8-10 rep scheme of 225 I had trouble, but I think my rests were far shorter. 245 should be childs play my friend. I was doing 3 sets of 8 of 275.

Ill get it again.

My goal will be to combat frustration. At some point, I am going to be pissed off so badly, that Ill have to train for max strength again. RIght after I gain my pride back, its time to cut.

Double D · 05-29-2007, 11:27 PM

Whenever I was benching 365 about 5 years ago I would get 300 for about 6 or so reps, I want back to that!

AKIRA · 05-30-2007, 01:11 PM

Thinking of getting rid of the barbell rows, guys. The replacement would be a hammer strength row or a spider row. DB rows will remain.

Thoughts?

ReproMan · 05-30-2007, 01:14 PM

Quote:

Originally Posted by AKIRA

Thinking of getting rid of the barbell rows, guys. The replacement would be a hammer strength row or a spider row. DB rows will remain.

Thoughts?

You know me, I love HS machines.

Wish my gym had em..

AKIRA · 05-30-2007, 01:25 PM

The one at Grand Island isnt like the one that was at Golds (the st lucie west golds has that one too). The HS row Golds has/had is better than this upgraded one.

The older one that I know uve used has a handle that is lower. Almost like youre pulling the weight from a position thats parallelt to your pelvis and when its pulled its now right at the start of your ribs.

The new one? Its like pulling a weight over a humpback. Plus it starts higher. It starts just under the ribs, goes parallel to your shoulders, then finishes at the pecs.

ReproMan · 05-30-2007, 04:41 PM

Quote:

Originally Posted by AKIRA

The one at Grand Island isnt like the one that was at Golds (the st lucie west golds has that one too). The HS row Golds has/had is better than this upgraded one.

The older one that I know uve used has a handle that is lower. Almost like youre pulling the weight from a position thats parallelt to your pelvis and when its pulled its now right at the start of your ribs.

The new one? Its like pulling a weight over a humpback. Plus it starts higher. It starts just under the ribs, goes parallel to your shoulders, then finishes at the pecs.

Sounds like it sucks, I'd have to check it out.

AKIRA · 05-31-2007, 10:57 AM

Active Stretched

Warm ups..
Longer Planks
Longer Oblique Planks
Crab Walks
Single Leg RDL

Standing OH BB Press
The bar for 6 reps
65lbs for 6 reps
95lbs for 6 reps
150lbs for 4 sets, 8 reps (2 min RI)

SLDL
135lbs for 8 reps
210lbs for 4 sets, 8 reps (2 min RI; DOH first 2 sets, then staggered grip)

Flat DB Press
60lb DBs for 8 reps
95lb DBs for 3 sets, 12 reps (90 sec RI)

DB Row
95lb DBs for 3 sets, 12 reps (90 sec RI)

Horizontal Calf Press
130lbs for 8 reps
170lbs for 4 sets, 12 reps (45 sec RI)

Static Stretched

Cycle for 26 min (unexpected delay)

Good day. My legs were shaking when I did my OHs. I wonder if its cuz of my long planks? Long,

one was 2 min, the other was 1 min. The Obliques were 60s each too.

SLDLs were easy.

Both the rows and the presses were hard as fuck, plus, they are the same weight as last week's.

Calves were easy.

Maximum Pump is finished. CEE still running strong. After thats gone, I am supplement free until my cutting phase.

ReproMan · 06-02-2007, 09:37 AM

Ok, so I had a late night cheat meal last night....

AKIRA · 06-02-2007, 09:47 AM

Walked on the treadmill for 10 min while sipping Redline

Active stretched

Warm ups..
Floor bridges on hands
Ab rollouts
1 legged Squats

ATG Squats
135lbs for 6 reps
210lbs for 4 sets, 8 reps (2:15 RI)

Weighted supinated, close grip Chin Ups
BW for 2 sets, 6 reps
35lbs for 4 sets, 8 reps (2:15 RI..sometimes a lil more)

Unilateral Leg Press
4 plates on each side for 12 reps (<90 sec RI)
3 plates on each side for 2 sets, 12 reps (<90 sec RI)

Static Stretched

Wow today was hard. I thought I was going ot have an anxiety attack or throw up. I was exhausted from not sleeping too much, plus being a tad hung over didnt help. Anyway, the Redline was what prolly made me feel shitty. I was really tired and I needed a good boost. I wanted to give up after my 2 sets of BW chinups....but I stuck throuch it. I actually felt pretty proud of myself when I got into my car.

I did leave out hyperextensions. I didnt want to push myself anymore and try my luck, plus my hamstrings were still pretty tight from the SLDLs.

Squats and Chinups were kinda easy despite my nausousness (sp?). If I can do this good feeling sick, then I should do much better when I am fresh.

AKIRA · 06-02-2007, 09:48 AM

Quote:

Originally Posted by ReproMan

Ok, so I had a late night cheat meal last night....

BY the way, if anyone doesnt notice...theres a fucking WALL missing. See the door? Closed and locked....and no wall.

ReproMan · 06-02-2007, 09:50 AM

Quote:

Originally Posted by AKIRA

BY the way, if anyone doesnt notice...theres a fucking WALL missing. See the door? Closed and locked....and no wall.

Check out my myspace page, she posted them perfectly. First the one where I'm facing forward, then the 2nd where I'm shocked as shit.

goob · 06-02-2007, 01:52 PM

Good job on the workout, I know how hard it is to do with a hangover.

Wierd thing is that sometimes the extra energy from the alcohol can push you into a turbo mode. Once in a blue moon, this happens to me. But usually I'm fucked and feeling sick after one set.

And Repro........WTF????

ReproMan · 06-02-2007, 02:22 PM

Quote:

Originally Posted by goob

And Repro........WTF????

ROFL!!!

The best part is, I'm stone cold sober in that shot.

05-28-2007, 02:41 PM	#121
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,119 Photos: 3	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Thats what my plan was from the very get go..years ago! Lift heavier and heavier and the size will come. Of course, back then I never thought to put variables into it. Bench day is tomorrow...wonder where I am at. Last edited by AKIRA : 05-28-2007 at 02:42 PM. Reason: smile codes fucking suck
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-29-2007, 08:25 AM	#124
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,119 Photos: 3	Well, Id have to say it took some time and some possible higher rep schemes to get to that point. I mean to do X weight for 3 reps from the very start of weightlifting until a 350 bench and a 500 bench. The true test would be comparison. Two people with relative maxes. One does a 8-12 rep range and the other sticks with max strength numbers 3-8 reps. Same diet and same length of training time. Some things must be different within the workouts themselves, such as RIs, frequency, exercise selection maybe? Maybe not that one. Testing would be devised of tape measurements. I gotta say, if I gained 5 lbs of muscle with the max strength template, but my numbers went up by 20lbs, Id wonder if that accomplishment would outweigh the other template, even if I gained 10-15lbs.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-29-2007, 11:12 PM	#132
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,119 Photos: 3	Eh. No. Last time I made a 3x8-10 rep scheme of 225 I had trouble, but I think my rests were far shorter. 245 should be childs play my friend. I was doing 3 sets of 8 of 275. Ill get it again. My goal will be to combat frustration. At some point, I am going to be pissed off so badly, that Ill have to train for max strength again. RIght after I gain my pride back, its time to cut.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-30-2007, 01:11 PM	#134
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,119 Photos: 3	Thinking of getting rid of the barbell rows, guys. The replacement would be a hammer strength row or a spider row. DB rows will remain. Thoughts?
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-30-2007, 01:25 PM	#136
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,119 Photos: 3	The one at Grand Island isnt like the one that was at Golds (the st lucie west golds has that one too). The HS row Golds has/had is better than this upgraded one. The older one that I know uve used has a handle that is lower. Almost like youre pulling the weight from a position thats parallelt to your pelvis and when its pulled its now right at the start of your ribs. The new one? Its like pulling a weight over a humpback. Plus it starts higher. It starts just under the ribs, goes parallel to your shoulders, then finishes at the pecs.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-29-2007, 11:19 AM	#125
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 6,355	I had to borrow Morgans, Big John n Chuck's bedroom shot. Too good.

05-29-2007, 10:51 PM	#131
Double D Senior Member Elite Member Join Date: May 2006 Posts: 9,694	You maybe able to out bench me now. Have your bench numers went up?

05-29-2007, 11:27 PM	#133
Double D Senior Member Elite Member Join Date: May 2006 Posts: 9,694	Whenever I was benching 365 about 5 years ago I would get 300 for about 6 or so reps, I want back to that!

05-31-2007, 10:57 AM	#138
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,119 Photos: 3	Active Stretched Warm ups.. Longer Planks Longer Oblique Planks Crab Walks Single Leg RDL Standing OH BB Press The bar for 6 reps 65lbs for 6 reps 95lbs for 6 reps 150lbs for 4 sets, 8 reps (2 min RI) SLDL 135lbs for 8 reps 210lbs for 4 sets, 8 reps (2 min RI; DOH first 2 sets, then staggered grip) Flat DB Press 60lb DBs for 8 reps 95lb DBs for 3 sets, 12 reps (90 sec RI) DB Row 95lb DBs for 3 sets, 12 reps (90 sec RI) Horizontal Calf Press 130lbs for 8 reps 170lbs for 4 sets, 12 reps (45 sec RI) Static Stretched Cycle for 26 min (unexpected delay) Good day. My legs were shaking when I did my OHs. I wonder if its cuz of my long planks? Long, one was 2 min, the other was 1 min. The Obliques were 60s each too. SLDLs were easy. Both the rows and the presses were hard as fuck, plus, they are the same weight as last week's. Calves were easy. Maximum Pump is finished. CEE still running strong. After thats gone, I am supplement free until my cutting phase.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

06-02-2007, 09:37 AM	#139
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 6,355	Ok, so I had a late night cheat meal last night....

06-02-2007, 09:47 AM	#140
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,119 Photos: 3	Hang over anxiety.. Walked on the treadmill for 10 min while sipping Redline Active stretched Warm ups.. Floor bridges on hands Ab rollouts 1 legged Squats ATG Squats 135lbs for 6 reps 210lbs for 4 sets, 8 reps (2:15 RI) Weighted supinated, close grip Chin Ups BW for 2 sets, 6 reps 35lbs for 4 sets, 8 reps (2:15 RI..sometimes a lil more) Unilateral Leg Press 4 plates on each side for 12 reps (<90 sec RI) 3 plates on each side for 2 sets, 12 reps (<90 sec RI) Static Stretched Wow today was hard. I thought I was going ot have an anxiety attack or throw up. I was exhausted from not sleeping too much, plus being a tad hung over didnt help. Anyway, the Redline was what prolly made me feel shitty. I was really tired and I needed a good boost. I wanted to give up after my 2 sets of BW chinups....but I stuck throuch it. I actually felt pretty proud of myself when I got into my car. I did leave out hyperextensions. I didnt want to push myself anymore and try my luck, plus my hamstrings were still pretty tight from the SLDLs. Squats and Chinups were kinda easy despite my nausousness (sp?). If I can do this good feeling sick, then I should do much better when I am fresh.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

06-02-2007, 01:52 PM	#143
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,347	Good job on the workout, I know how hard it is to do with a hangover. Wierd thing is that sometimes the extra energy from the alcohol can push you into a turbo mode. Once in a blue moon, this happens to me. But usually I'm fucked and feeling sick after one set. And Repro........WTF????

06-02-2007, 03:48 PM	#145
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,119 Photos: 3