A penny for my thoughts, now I'm rich

soxmuscle · 06-02-2008, 06:11 PM

Quote:

Originally Posted by katt

Sup baby girl...

I got a song for you that I know you'll like, although I'm sure you've heard it on the radio a million times like I have:

YouTube Video

soxmuscle · 06-02-2008, 06:16 PM

DE Bench
Monday - June 2nd 2008

Chain Bench = 70x2x10.
DB Shoulders = 50x8, 8, 7, 7.
BB Skulls = 55x8, 60x8, 65x7, 50x10.
DB Incline = 50x8x4.
Pushdowns ss w/ Tate Presses = 5(50?)x10/30x5, 6(60?)x10/25x7, 7(70?)x10/20x10.
DB Flies = 30x10, 35x10, 30x10.
Cable Lateral Raises = 12.5x10, 17.5x10, 12.5x10.

Really good workout today. My weekend was hell, so I was really happy to have a good start to the week today. I tried doing sets of 2 on the chain bench and loved it: I always seem to "struggle" on the third rep and it's almost unnecessary for me IMO; from this point forward, I'll do 2 reps of a given weight and then continue doing 2 reps until 2 reps becomes to easy, then I'll bump it up to 3 and start over with a higher weight the following week.

Real good workout all around though.

Stewart14 · 06-02-2008, 09:27 PM

Quote:

Originally Posted by soxmuscle

I'd be lying if I said my sole goal in training was to increase my heavy 3. Obviously, that is of great importance to me, but I still want to have a decent physique as well.

With that said, I guess I'm after a Westside/bodybuilding routine, one where I can improve my strength but not stuff my face all day and be a fat ass like the powerlifters I train with at my gym at school.

2 days on, 1 day off, 2 days on, 2 days off has always been perfect for me. I think the reason I'm starting to feel sore/DOMS is because my sleeping patterns are effed and I'm lucky to get 5 hours in a night, especially when I'm having to get up at 5 in the morning to get my workout of the way. Once I figure out how to get more sleep while still being able to workout and do the things I want to do, I don't think soreness will be a reason for why I'm not progressing strength wise.

I realize I have to give and take, but I still like to enjoy myself, still like to have a good time and that isn't going to stop any time soon. Diving into an ME day on Monday as your alignment calls for would be disastrous IMO, as I feel like I'm my weakest after what I put my body through all weekend on Monday. Which is why I've always started (and ended) with a DE day.

Hmm...

have you ever seen the westside for bodybuilders routine that a forum member on bodybuilding.com wrote up? I think that would really be right up your alley. It's an eight day plan, so you would go every other day to the gym. I can get you a link, or you can google "westside for bodybuilders" authored by, I believe his name is Kethnaab or something like that.

Personally, I am loving what I am doing now, the whole point being to do less per workout and workout more often. My numbers go up each session, and today for example, I squatted 330 for 4 reps, never did that before, and it wasn't nearly that taxing. I hope to hit 405 on the squat and 4 plates on the dips and 3 plates on chinups. The way things are going, it's not out of the question either.

I know you could never do it cause you're a volume whore

, but it's something to think about.

soxmuscle · 06-03-2008, 12:23 AM

I've never read that article, but I'm going to check it out now and get back to you on it either tonight or tomorrow.

I was noticing that you were working out frequently but with out a lot of volume and it seems pretty cool, definitely something (yes, I know I'm a volume whore) I'd consider. I don't necessarily need the volume, I just need to be in the gym a lot or else I feel worthless and with my drinking habits the way they are, it makes more sense for me to be in the gym mid-week when I can control myself as opposed to the weekends when I can't.

What exactly is your routine? How many days on, how are you splitting it up? I don't think you ever went into much detail in your journal, if I'm wrong, link me to that post.. Thanks in advance, my friend.

Stewart14 · 06-03-2008, 07:58 AM

Quote:

Originally Posted by soxmuscle

I've never read that article, but I'm going to check it out now and get back to you on it either tonight or tomorrow.

I was noticing that you were working out frequently but with out a lot of volume and it seems pretty cool, definitely something (yes, I know I'm a volume whore) I'd consider. I don't necessarily need the volume, I just need to be in the gym a lot or else I feel worthless and with my drinking habits the way they are, it makes more sense for me to be in the gym mid-week when I can control myself as opposed to the weekends when I can't.

What exactly is your routine? How many days on, how are you splitting it up? I don't think you ever went into much detail in your journal, if I'm wrong, link me to that post.. Thanks in advance, my friend.

It sort of came about from my desire to want to lift all the time, kind of like you. I figured that if I wanted to do that, I'd better change something, and that was volume. My routine evolved through a bunch of changes before it got to its current form, but I like where it's at now.

The split is Push, Pull and Lower. I workout 2 days on, 1 day off and just rotate between the 3 days so that sometimes I get 3 days between the same workouts, sometimes I get 4 days, depending on where they fall. This is all I do:
Push
Dips 1x8, 1x4
OVerhead DB Press 1x8
Floor Press 1x8, 1x4

Pull
Pendlay Rows 1x8, 1x4
Chinups 1x8, 1x4
High Pulls 1x8, 1x4
Hammer Curls 1x8, 1x4

Lower
Squats 1x8, 1x4
SLDL 1x8, 1x4

Now, my numbers have been going up each session like I mentioned, I have no idea how this would effect size, but it definitely seems to be promoting some kind of strength gains. I am also on the fence about trying to cut out some calories to lose some BF, so in thinking with that, it might be good for me to continue with the low volume.

katt · 06-03-2008, 09:12 AM

It says the video is no longer available????

Stewart14 · 06-03-2008, 10:30 AM

Quote:

Originally Posted by Stewart20

It sort of came about from my desire to want to lift all the time, kind of like you. I figured that if I wanted to do that, I'd better change something, and that was volume. My routine evolved through a bunch of changes before it got to its current form, but I like where it's at now.

The split is Push, Pull and Lower. I workout 2 days on, 1 day off and just rotate between the 3 days so that sometimes I get 3 days between the same workouts, sometimes I get 4 days, depending on where they fall. This is all I do:
Push
Dips 1x8, 1x4
OVerhead DB Press 1x8
Floor Press 1x8, 1x4

Pull
Pendlay Rows 1x8, 1x4
Chinups 1x8, 1x4
High Pulls 1x8, 1x4
Hammer Curls 1x8, 1x4

Lower
Squats 1x8, 1x4
SLDL 1x8, 1x4

Now, my numbers have been going up each session like I mentioned, I have no idea how this would effect size, but it definitely seems to be promoting some kind of strength gains. I am also on the fence about trying to cut out some calories to lose some BF, so in thinking with that, it might be good for me to continue with the low volume.

I also want to add that I have been sipping a protein/carb/creatine drink during my workouts, and then I have another protein/carb drink immediately after my workout, kind of following the Berardi recommendations that I believe Built posted in a thread recently. Seems to be doing something positive as well.

goob · 06-03-2008, 02:08 PM

Hey Sox. How did the getting stoned idea work for you in terms of sleep? Has it improved. Note that solids (hashish) works far better than grass.

danny81 · 06-03-2008, 05:00 PM

damn sox ur right lifting heavy when your tired fucking sux lol. ive been living off throw down energy drink for the past two weeks lol since i have been getting liek 3 of sleep a night because of fucking school

soxmuscle · 06-04-2008, 02:44 AM

Quote:

Originally Posted by Stewart20

It sort of came about from my desire to want to lift all the time, kind of like you. I figured that if I wanted to do that, I'd better change something, and that was volume. My routine evolved through a bunch of changes before it got to its current form, but I like where it's at now.

The split is Push, Pull and Lower. I workout 2 days on, 1 day off and just rotate between the 3 days so that sometimes I get 3 days between the same workouts, sometimes I get 4 days, depending on where they fall. This is all I do:
Push
Dips 1x8, 1x4
OVerhead DB Press 1x8
Floor Press 1x8, 1x4

Pull
Pendlay Rows 1x8, 1x4
Chinups 1x8, 1x4
High Pulls 1x8, 1x4
Hammer Curls 1x8, 1x4

Lower
Squats 1x8, 1x4
SLDL 1x8, 1x4

Now, my numbers have been going up each session like I mentioned, I have no idea how this would effect size, but it definitely seems to be promoting some kind of strength gains. I am also on the fence about trying to cut out some calories to lose some BF, so in thinking with that, it might be good for me to continue with the low volume.

Quote:

Originally Posted by Stewart20

I also want to add that I have been sipping a protein/carb/creatine drink during my workouts, and then I have another protein/carb drink immediately after my workout, kind of following the Berardi recommendations that I believe Built posted in a thread recently. Seems to be doing something positive as well.

Love the routine - very basic, very efficient, very brief.

You're a smart trainer, I just don't know if I'd be able to do something like that right now.

soxmuscle · 06-04-2008, 02:46 AM

Quote:

Originally Posted by katt

It says the video is no longer available????

YouTube Video

I tried the "official" music video but it didn't work and then I came across this.. quite funny actually.

soxmuscle · 06-04-2008, 02:47 AM

Quote:

Originally Posted by goob

Hey Sox. How did the getting stoned idea work for you in terms of sleep? Has it improved. Note that solids (hashish) works far better than grass.

Getting stoned definitely helps, but I'm still not going to bed any earlier really.. Got up at 5:30 this morning, it's now nearly 3. That's not good.

soxmuscle · 06-04-2008, 02:48 AM

Quote:

Originally Posted by danny81

damn sox ur right lifting heavy when your tired fucking sux lol. ive been living off throw down energy drink for the past two weeks lol since i have been getting liek 3 of sleep a night because of fucking school

Tell me about it, bud.

I get no sleep, I'm running on fumes daily..

soxmuscle · 06-04-2008, 02:53 AM

ME Squat/Deadlift
Tuesday - June 3rd 2008

Squats = 135x5, 185x3, 225x3, 275x2, 315x1, 355x1.
Rack Deads = 355x5, 345x5, 335x5, 325x5, 315x5.
T-Bar Rows = 140x5, 145x5, 150x5, 155x4.
Lat Pulldowns = 145x5, 160x5, 175x5, 190x4.
Leg Ex = 334x8, 8, 8, 8.
BB Curls = 105x5, 100x5, 95x5.

Awesome workout. Another PR on the squats, due solely to less warm-up sets. Like I've said countless times today, I'm tired as hell and running on fumes, once I get this sleeping problem under wraps, I'm sure I'm going to grow in no time.

The Nautilus Leg Extension machine is also no match for me anymore, which is kind of cool from what I remember last summer about it's difficulty.

Triple Threat · 06-05-2008, 11:41 AM

Quote:

Originally Posted by soxmuscle

I get no sleep, I'm running on fumes daily..

The advantages of youth.

katt · 06-06-2008, 08:44 AM

Quote:

Originally Posted by soxmuscle

YouTube Video

I tried the "official" music video but it didn't work and then I came across this.. quite funny actually.

m86ichael · 06-06-2008, 09:48 AM

Quote:

Originally Posted by soxmuscle

I log my workouts in a paper notebook daily, but for some reason while I'm at school, I can't find a consistent time to post them on here. That doesn't seem to be the case in the summer.

I will be performing a Sunday-Monday-Wednesday-Thursday Westside Training routine; unlike my last journal, I will be incorporating a lot of the exercises and ideas behind the exercises that all Westside backers swear by. For instance, I have incorporated all sorts of various exercises such as JM Presses, heavy skullcrushers, floor presses, etc. and have been able to manipulate other movements through the usage of chains and bands.

The gym I go to at school, called the Iron Pit gym, has helped me learn so much in terms of strength training. The guys there compete, whether it be in powerlifting routines or bodybuilding routines and as a result my knowledge of various things has improved. With that said, I'm back home at a Lifetime but luckily (minus a belt to strap weight to my body for weighted chin-ups and dips) they have chains, bands, kettlebells and other various things that I like to use.

Outline:

Sunday - Dynamic Effort Bench
Monday - Maximum Effort Squat/Deadlift
Wednesday - Maximum Effort Bench
Thursday - Dynamic Effort Squat/Deadlift

I will definitely be going to the gym for some cardio/plyometrics on Tuesday, hopefully I can stay consistent on the weekends, whether it be outdoor running after work or an actual trip to the gym for everything.

I'm still looking into what it is exactly I want to do with my life this summer. BJJ sounds awesome and I'm trying to contact an old buddy of mine who fell off the face of the earth when we entered High School because he was so competitive in this sport. I e-mailed him and am waiting for his reply back.

If BJJ falls through or even if it doesn't, I may look to do Yoga weekly with my mother.

Supplements:

I ordered SizeOn, but my consistency with creatine is spotty. I'll take it on days that I train, but I rarely (if ever) take it on the weekends.

Glucosamine for my joints.

Fish oil for overall health.

Milk Thistle for healthy liver function.

Super-pak Multivitamin.

I'm going to be placing a big order when I get the funds with R-ALA and more of the above.

I should also add that my diet has been great the last couple of weeks and with the great Sweet Potato recipe I stole, I can't expect it to get any worse.

Should be a "make or break" type of summer. I'm expecting big time results now that my shoulder is ready and I can finally bench again. My numbers from this past week:

Bench = 240 x 1

I was impressed because I haven't barbell benched in 2 months. 225 came easy.

Squat = 345 x 0, 315 x 3; went up by increments of 30 pounds and wasn't able to touch the bench with my ass with 345. Fuck off Doublebase, next time I squat I won't fail.

Deadlift = I didn't deadlift this past week, but my last heavy deadlift day was 405 for a single, something I'm very proud of considering where I started when I first ditched the straps.

Working out this afternoon.

TLDR!!

Pictures tell me you are carrying a lot of back fat, have rather small tris, bis, calves, quads, hammies, lats, delts, pecs, traps, brain and penis

Unlucky

soxmuscle · 06-06-2008, 10:01 AM

Quote:

Originally Posted by m86ichael

TLDR!!

Pictures tell me you are carrying a lot of back fat, have rather small tris, bis, calves, quads, hammies, lats, delts, pecs, traps, brain and penis

Unlucky

Haha.. whatever you say, bud.

soxmuscle · 06-06-2008, 10:02 AM

Quote:

Originally Posted by Triple Threat

The advantages of youth.

So old people like yourself can't run on fumes?

soxmuscle · 06-06-2008, 10:11 AM

ME Bench
Thursday - June 5th 2008

Bench = 135x5, 160x4, 185x3, 210x1, 245x1, 225x1, 225x1, 225x1.
Military = 95x5, 115x3, 135x1, 155x.5, 135x3, 115x5, 105x7.
JM Press = 85x5, 80x5, 75x5, 70x5, 65x8.

I threw in a couple of extra things as I was leaving, but this is the brunt of yesterdays workout.

I was really happy with the bench; if you recall, I had suspicions that the spotter might have helped me too much last week with 250, so I tried 245 and nailed it.

I needed a little help with 155 on the military press, but I'm hoping to hit it next week.

JM Presses are coming along nicely as well.

DE Squat/Deadlift day today.. It sucks, but I woke up with some minor shoulder pain in the same spot as the injury from a couple of months ago. I'll have to take some precautionary measures today.

Stewart14 · 06-06-2008, 12:22 PM

Quote:

Originally Posted by soxmuscle

Haha.. whatever you say, bud.

do you know him?

Triple Threat · 06-06-2008, 12:58 PM

Quote:

Originally Posted by m86ichael

TLDR!!

Pictures tell me you are carrying a lot of back fat, have rather small tris, bis, calves, quads, hammies, lats, delts, pecs, traps, brain and penis

Unlucky

sox has a stalker.

Triple Threat · 06-06-2008, 12:58 PM

Quote:

Originally Posted by soxmuscle

So old people like yourself can't run on fumes?

Sadly, that's the truth now. Not enough sleep = no workout.

m86ichael · 06-07-2008, 02:15 AM

Quote:

Originally Posted by soxmuscle

Haha.. whatever you say, bud.

haha damnit my obvious trolling/flaming failed miserably. i was joking about that comment

i gotta apologise because you are obviously smart enough to not take the bait so you basically owned me here

soxmuscle · 06-08-2008, 02:43 PM

Quote:

Originally Posted by Stewart20

do you know him?

No clue.

I have no idea why anybody would feel the need to go into somebody's journal and be such a homo. It's truly mind boggling...

soxmuscle · 06-17-2008, 10:29 AM

Update:

So my shoulder started to flare up again last week, I didn't work out on Sunday with the mindset that one extra day of rest would be sufficient enough time for my shoulder to heal, but that's just stupid. I can't keep doing this.

So for the next couple of weeks, I'm going to be doing something else.

Anybody have any suggestions?

Triple Threat · 06-17-2008, 11:02 AM

Quote:

Originally Posted by soxmuscle

So for the next couple of weeks, I'm going to be doing something else.

Anybody have any suggestions?

Check out Double D's journal. He's been doing some crossfit training.

soxmuscle · 06-17-2008, 11:04 AM

Quote:

Originally Posted by Triple Threat

Check out Double D's journal. He's been doing some crossfit training.

Will do, thanks.

It doesn't start acting up until max out bench/push days.. then it heals.. then I fuck it up again the next week.

I still want to be lifting weights, I just need more of a bodybuilding type routine with higher reps and lower weight for the time being.

I'll definitely check out DD's journal though

soxmuscle · 11-14-2008, 01:36 AM

bump.

shoulder is still effed, but that doesn't mean I'm not busting my ass squatting and deadlifting.

push day tomorrow.

soxmuscle · 12-14-2008, 11:55 PM

Girlfriend is already home, I have finals until Thursday so I'll be posting my next couple of workouts.

Tonight I worked the hell out of my legs, set some PR's and feel like posting.

12.14.08

Legs

Squats:
barx10
135x5
185x5
225x5
275x3
315x2
365x1
370x1
300x8
285x8
270x8
255x8

SLDL:
barx5
135x5
185x3
225x3
275x3
315x2
365x2
370x1
335x2
335x2
315x2
315x2

Barbell Step-ups:
125x8
135x8
125x8
115x8

Circuit: Plate Loaded Leg Ex/" " Leg Curl/Leg Press calf raises

75x8/95x8/200x10
60x10/85x9/200x10
45x12/75x10/200x10
none/65x12/200x10
none/none/200x10

06-02-2008, 06:16 PM	#92
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 10,045 Photos: 10	DE Bench Monday - June 2nd 2008 Chain Bench = 70x2x10. DB Shoulders = 50x8, 8, 7, 7. BB Skulls = 55x8, 60x8, 65x7, 50x10. DB Incline = 50x8x4. Pushdowns ss w/ Tate Presses = 5(50?)x10/30x5, 6(60?)x10/25x7, 7(70?)x10/20x10. DB Flies = 30x10, 35x10, 30x10. Cable Lateral Raises = 12.5x10, 17.5x10, 12.5x10. Really good workout today. My weekend was hell, so I was really happy to have a good start to the week today. I tried doing sets of 2 on the chain bench and loved it: I always seem to "struggle" on the third rep and it's almost unnecessary for me IMO; from this point forward, I'll do 2 reps of a given weight and then continue doing 2 reps until 2 reps becomes to easy, then I'll bump it up to 3 and start over with a higher weight the following week. Real good workout all around though. Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

06-03-2008, 12:23 AM	#94
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 10,045 Photos: 10	I've never read that article, but I'm going to check it out now and get back to you on it either tonight or tomorrow. I was noticing that you were working out frequently but with out a lot of volume and it seems pretty cool, definitely something (yes, I know I'm a volume whore) I'd consider. I don't necessarily need the volume, I just need to be in the gym a lot or else I feel worthless and with my drinking habits the way they are, it makes more sense for me to be in the gym mid-week when I can control myself as opposed to the weekends when I can't. What exactly is your routine? How many days on, how are you splitting it up? I don't think you ever went into much detail in your journal, if I'm wrong, link me to that post.. Thanks in advance, my friend. Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

06-04-2008, 02:53 AM	#104
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 10,045 Photos: 10	ME Squat/Deadlift Tuesday - June 3rd 2008 Squats = 135x5, 185x3, 225x3, 275x2, 315x1, 355x1. Rack Deads = 355x5, 345x5, 335x5, 325x5, 315x5. T-Bar Rows = 140x5, 145x5, 150x5, 155x4. Lat Pulldowns = 145x5, 160x5, 175x5, 190x4. Leg Ex = 334x8, 8, 8, 8. BB Curls = 105x5, 100x5, 95x5. Awesome workout. Another PR on the squats, due solely to less warm-up sets. Like I've said countless times today, I'm tired as hell and running on fumes, once I get this sleeping problem under wraps, I'm sure I'm going to grow in no time. The Nautilus Leg Extension machine is also no match for me anymore, which is kind of cool from what I remember last summer about it's difficulty. Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

06-06-2008, 10:11 AM	#110
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 10,045 Photos: 10	ME Bench Thursday - June 5th 2008 Bench = 135x5, 160x4, 185x3, 210x1, 245x1, 225x1, 225x1, 225x1. Military = 95x5, 115x3, 135x1, 155x.5, 135x3, 115x5, 105x7. JM Press = 85x5, 80x5, 75x5, 70x5, 65x8. I threw in a couple of extra things as I was leaving, but this is the brunt of yesterdays workout. I was really happy with the bench; if you recall, I had suspicions that the spotter might have helped me too much last week with 250, so I tried 245 and nailed it. I needed a little help with 155 on the military press, but I'm hoping to hit it next week. JM Presses are coming along nicely as well. DE Squat/Deadlift day today.. It sucks, but I woke up with some minor shoulder pain in the same spot as the injury from a couple of months ago. I'll have to take some precautionary measures today. Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

06-17-2008, 10:29 AM	#116
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 10,045 Photos: 10	Update: So my shoulder started to flare up again last week, I didn't work out on Sunday with the mindset that one extra day of rest would be sufficient enough time for my shoulder to heal, but that's just stupid. I can't keep doing this. So for the next couple of weeks, I'm going to be doing something else. Anybody have any suggestions? Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

06-03-2008, 09:12 AM	#96
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	It says the video is no longer available????

06-03-2008, 02:08 PM	#98
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,999	Hey Sox. How did the getting stoned idea work for you in terms of sleep? Has it improved. Note that solids (hashish) works far better than grass.

06-03-2008, 05:00 PM	#99
danny81 Registered User Join Date: Feb 2007 Posts: 4,763	damn sox ur right lifting heavy when your tired fucking sux lol. ive been living off throw down energy drink for the past two weeks lol since i have been getting liek 3 of sleep a night because of fucking school

11-14-2008, 01:36 AM	#119
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 10,045 Photos: 10	bump. shoulder is still effed, but that doesn't mean I'm not busting my ass squatting and deadlifting. push day tomorrow. Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

12-14-2008, 11:55 PM	#120
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 10,045 Photos: 10	Girlfriend is already home, I have finals until Thursday so I'll be posting my next couple of workouts. Tonight I worked the hell out of my legs, set some PR's and feel like posting. 12.14.08 Legs Squats: barx10 135x5 185x5 225x5 275x3 315x2 365x1 370x1 300x8 285x8 270x8 255x8 SLDL: barx5 135x5 185x3 225x3 275x3 315x2 365x2 370x1 335x2 335x2 315x2 315x2 Barbell Step-ups: 125x8 135x8 125x8 115x8 Circuit: Plate Loaded Leg Ex/" " Leg Curl/Leg Press calf raises 75x8/95x8/200x10 60x10/85x9/200x10 45x12/75x10/200x10 none/65x12/200x10 none/none/200x10 Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

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