PreMier

you still weigh a buck fifty?

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

soxmuscle

Ahh man, forget that max, you'll get it this week for sure

Thanks - as I mentioned in another thread, I find that chins are the best work out you can do for your abs. You must try them.

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

soxmuscle

thanks fufu - I train to hopefully one day -if you're ever unable to walk- be able to piggy back ride you all over the place

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

soxmuscle

Haven't weighed myself in a while but I'm assuming so.

I fluctuate between 145 and 155, so I just say 150.

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

soxmuscle

Have my leg day that I'll post later tonight when I get my car from my friends house, but I got 395 yesterday for a single.

Real pumped.

Deadlifted 405 with ease for three single reps, but... this guy who's an olympic lifter started talking to me and how he would he enjoy working with me doing the olympic lifts.

I didn't work out Friday and wasn't working out today, so I did some push presses and some clean and jerks and stuff which I found to be real cool..

Thing is I hate the infrequency that he utilizes and I'd want to be able to do some "bodybuilding" type stuff to keep my overall size.

Patrick.. or somebody.. would something like this work?

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

Triple Threat

If it were me, I'd take him up on his offer. If nothing else, you will learn how to do the lifts correctly. Nothing says you have to keep doing them forever if it doesn't work out for you.

PreMier

exactly, knowledge is power

you are feckin strong for a small guy

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

Burner02

dam- you can DL 405 @ 150lbs?
Just stop breaking the law on campus, pal...

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

fufu

fufu's 1337 Journal

Your diet will set you free.

soxmuscle

Oh, I completely agree TT.

I incorporated Push Presses into my work out today as a replacement for Military Press and was able to really throw up some excellent weight.

5 sets, 20kg (I think it's a plate/45lbs) for singles with ease - i'll add weight next week.

I'm going to ask him to help me a couple of days after my spring break - I don't want to completely alter my routine, but I definitely want to incorporate the exercises and find a routine that fits my life right now.

Thanks for the comments, bud.

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

soxmuscle

gym knowledge is power, literally.

without this board, i would still be doing bench and 20 sets of bicep curls daily

eh, not strong enough

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

soxmuscle

I'm not a bad person, I'm happy.. now that I'm 21, I can't see why I would ever get in trouble with the law. I'm such a peacemaker mostly (which is why my irrational behavior was so shocking to me) that I can imagine if I were stopped again at a tailgate, now that I'm 21 I would gladly show them and respect there authoritah.



thanks for the compliment btw but apparently my forms off. This guy says if I made it less of an SLDL and used less back, I would be up near 500. Really need to work with him, huh..

thanks for stopping by

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

soxmuscle

thanks, i'll be here all week

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

soxmuscle

Push

Bench Press:
barxwarm
135x5
185x3
225x1
230x1
235xspotted

HS Bench Press:
250x1
250x1
250x1

Behind-the-neck Push Press:
20kg x 5 sets x 1 rep

Decline Bench:
205x4
205x4
205x4
205x4

Dips:
90x5
90x5
80x5
80x5
70x5
70x5

the rest was accessory work.

like i've mentioned, I really love those push presses and really want to start learning some more Olympic style lifts.

weighed in at 156 the other morning, which I was delighted to see.. I imagine when I weigh myself tomorrow, I'll be closer towards 150, but maybe this current bulk is working...

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

katt

how long are you doing the bulk for? We are cutting right now, and although it's... ok.... it really sucks sometimes, especially when I'm starving and have already eaten all my food for the day..

soxmuscle

The good thing about having a fast metabolism is, I can eat like a horse right now, put on some bulk with minimal fat, go back to eating normal and within a week or two that minimal fat is gone and I'm left looking bigger and stronger while still being relatively lean.

That said, I really don't have a time table for when I'll go back to maintenance cals - I guess when it starts to get warm and I'm forced to wear t-shirts on a regular basis. A month?

You're going to hate me but I'm stuffing my face with a brown "fried" rice (cooked in chicken broth) with peas, corn, carrots and egg whites along with a chicken breast. Oh.. and two hours ago I hate 2 whole eggs, 4 whites and 3/4 a cup of oatmeal

Do you have anything to combat those cravings? For instance, I'm a sucker for crystal light or propel.

I will say, katt... as somebody who's never needed to cut like your doing now, that diet seems dreadful. I eat to live, not live to eat, but I'm pretty sure I wouldn't be able to do that type of a cut - I applaud your efforts

Keep up the good work and I can't wait to see that hot summer bod

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

soxmuscle

Legs

Squats:
barxwarm
135x5
185x4
225x3
275x2
315x1
365x1
365x1
365x1
365x1
365x1
315x3
315x3
315x3
315x3
315x3

SLDL:
barxwarm
135x3
225x2
315x2
315x2
315x2
315x2
315x2
275x2
275x2
275x2
275x2
275x2

Just had a quick work out last night for my legs because I want to work out two more times this week before I go home on Saturday for Spring Break and I'm usually too sore to work out my back the day after working out my legs.

Blah, nothing special.

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

katt

Crystal light and sugar free lifesavers-sometimes (wintergreen)

I'm ok with the diet - it's what I have to do to get the results I want in such a short time..

And I really don't think you'll ever have to diet like this... given your young age,,, or just being a guy. That testosterone does wonders for fat loss.

LiftinBear

Impressed with those numbers

soxmuscle

Thanks, LB.

Had a leg workout today at Lifetime over Spring Break.

Legs

Squats:

warm-ups

325x1x10

SLDLs:

warm-ups

285x2x10

Also did some accessory stuff, like the Nautilus Leg Extension machine that I love.

Will be in the gym tomorrow AM and am trying desperately to get a hold of some reasonably priced tickets to tomorrow nights Celtics/Bulls game.

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

fufu

According to that guy's DL advice, you probably gotta be using your glutes more in the lift. Do you ever do glute activation work beforehand to get the muscles firing as best they can? I used to always do them before deadlifting, they really help.

Glute bridge.

Change around the position of your feet so you are really feeling it in your glutes. Normally you would position your feet apart from each other how they would be when you DL. Make sure you pause and do some isometrics on the extension for a couple seconds each rep, squeezing as hard as you can.

One of the best techniques to improve my DL was to be very aware of my glutes/hips during the lift.

Maybe play around with some light weight (225 lbs) and change the depth of your hips when you dead lift and see how it feels.

fufu's 1337 Journal

Your diet will set you free.

soxmuscle

really interesting fufu.

my warm up consists of a five minute jog (more like 3 minutes w/ one minute of walking at the start and finish while doing arm circles and such) and/or work with a stick, work with a foam roller, stretching in a sauna and then warm-ups of the actual lift with 135.

this is excellent information though, i've been in need of a glute stretch for a long time now - my lower back, glutes and hams always feel tight because they're being used in every work out I do.

heavy bent over rows, weighted chins, weighted dips, shrugs, etc. are extremely taxing on my legs for whatever reason.

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

fufu

Get on that stretching!

Start short, work your way up. You don't need to be flexible like a gymnast to be a power lifter, but it is a good idea to statically stretch after your workouts.

Pick a few stretches to do and spend something like 10 minutes rotating through them after training.

Each new workout, try a different few stretches.

Ideally you could work your way up to stretching 20 minutes after each workout with a series of stretches that you have found that you like.

The glute bridge isn't a stretch for the glutes, it is a bodyweight resistance movement that gets the glutes firing properly so you can lift more efficiently with your hips. Cowpimp referred me to them years ago for the same reason I am to you.

Hope that helps.

fufu's 1337 Journal

Your diet will set you free.

soxmuscle

Really was a big help, fufu.

Stretching is one of my priorities now when it wasn't in the past. Thanks bud.

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

soxmuscle

Bodybuilding Routine
By Justin Jordan

Beginning Date: April 6th, 2009
Ending Date: _______________

Notes:

The routine will be based off the premise that the strength training I previously had adhered to was too time consuming with a potential job in the mix and juggling school and a social life. This routine will allow for 1-2 less hours per day in the gym and thus more time on homework and other things that should be priorities in my life.

Having trained for strength for so long, I feel as if this will be a good change of pace, especially as I prepare for summer. My joints were starting to get irritated; I may have gotten sick due to overtraining, etc.

My goals for this routine are to gain mass while maintaining leanness and improving my abilities in higher rep ranges that should allow me to coast back into the strength training a couple of months from now, when I see fit.

Cardio will be performed on weekends. Pit trip isn’t necessary as it gets nice out. Abs will be done sparingly throughout the week with Hannah. Stretching performed daily with regular sauna trips.

Supplements:

-Size On – 1 scoop per workout
-Glucosamine – 4 capsules daily (at least five days per week)
-Reliv – 1 shake daily (at least five days per week)
-Vitamin C – 1 pill daily
-R-ALA – 1 capsule before each meal
-Fish Oil – Fluctuates between days depending on other fats consumed throughout day

Diet:

-Protein: 35%
-Carbohydrates: 40%
-Fats: 25% (plus Fish Oil)

Routine

Monday:
Back
-*Weighted Chin-ups – 5 sets/8 reps (week one = 50 lbs)
-Barbell Rows – 5 sets/8 reps (185 lbs)
-Lat Pulldown – 4 sets/10 reps (150 lbs)
-HS Single Pull – 4 sets/10 reps (185 lbs)
-HS Single Pulldown – 3 sets/12 reps (100 lbs)
-Wide grip Cable rows – 3 sets/12 reps (100 lbs)


Tuesday:
Chest
-Bench Press – 5 sets/5 reps (week one = 185 lbs)
-Decline Press – 5 sets/8 reps (185 lbs)
-HS Incline Press – 5 sets/8 reps (185 lbs)
-Cable Flies upper – 3 sets/12 reps (50 lbs)
-Cable Flies lower – 3 sets/12 reps (50 lbs)
-Push ups – 3 sets/10 reps

Wednesday:
Legs
-Squats – 5 sets/5 reps (week one = 315 lbs)
-SLDL – 5 sets/5 reps (250 lbs)
-Step ups – 4 sets/8 reps (150 lbs)
-Deep Leg Press – 5 sets/10 reps (250 lbs)
-Leg Curl – 4 sets/10 reps (75 lbs)
-Leg Extension – 3 sets/12 reps (50 lbs)
-Leg Press Calves – 4/20 reps (200 lbs)

Thursday:
Shoulders
-Push Press – 5 sets/5 reps (week one = 20 kg)
-HS Shoulder Press – 5 sets/8 reps (175 lbs)
-BB Shrugs – 5 sets/8 reps (275 lbs)
-Upright Rows – 4 sets/8 reps (85 lbs)
-DB Shrugs – 4 sets/12 reps (50 lbs)
-Plate Raises – 3 sets/12 reps (25 lbs)

Friday:
Arms
-BB Curls – 5 sets/5 reps (week one = 95 lbs)
-Weighted Dips – 5 sets/5 reps (90 lbs)
-Hammer Curls – 4 sets/8 reps (40 lbs)
-Skullcrushers – 4 sets/8 reps (55 lbs)
-Machine Curls – 3 sets/12 reps (30 lbs)
-Tricep Extension – 3 sets/12 reps (100 lbs)

Weekend:
Cardio

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

Stewart14

and you were worried about overtraining previously??????

http://futuretrainer.blogspot.com/ --My new blog!!

Triple Threat

Just how much time were you spending in the gym anyways?

soxmuscle

That's how "bad" it was getting, Stewart.

I'm a talker, I was lifting heavy so I'd take 3-7 minutes in between sets. Workouts were beginning to last 2-3 hours, but I'd drink creatine and sugar throughout and then a 500 calorie protein shake towards the end.

It took me time to get in the right frame of mind to lift that heavy.

I'm doing between 18-22 sets per workout and having two off days consecutively at the end of the week with some possible light jogging just to get the blood flowing and because it's starting to get nice out and I enjoy activity; sometimes this will include baseball - me and my buddy played long toss for an hour or two on Saturday and was excellent throwing again.

It sounds like a lot but in comparison to the way I have been training the last few months, it's a walk in the park.

Tonight's workout lasted about an hour and while I wasn't nearly as tired as before, my back was beginning to fatigue. I should be ready to go on Wednesday for the leg day, especially with how much I plan on eating during the Sox game tomorrow.

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches