Camaro is back...

[camarosuper6]

Heh.. thanks bud, but the strange thing is, my strength has been shooting up regularly for quite some time, but Im not really getting much bigger. Today I weighed in at 219. First thing in the morning, I usually weigh about 216. Im trying to get my mass up, but its tough. My strength is continually rising, but my mass is actually been pretty slow.

Im now eating 350 to 400 grams of protein per day, at least during the week. (Weekends are tough because of my graveyard work schedule). Lets see if I can keep pushing the limits.

 

[Monolith]

Weird... did you change your training style at all? Any new supplements?

Maybe youre just destined to be a powerlifter...

 

[yellowmoomba]

Smith Military Press:
245 x 4
245 x 5
245 x 3

Impressive !!

 

[camarosuper6]

Ok..

Car got a flat at the gym today

Damn it.


But the workout was a good one.

Back/Traps

Seated Pulley Rows:

1) 260 x 6
2) 260 x 4

Pull-ups
1) 8
2) 6

BB Rows:
1) 275 x 5
2) 275 x 4 (cant quite bring the bar all the way up to the rib cage on the 3 and 4th, need to keep the weight the same for next week and get a FULL contraction)

Pulley-Lat Pull Downs:
1) 220 x 6
2) 230 x 4

BB Shrugs
2 sets with 375 to failure (about 8 or 9)

 

[PreMier]

Nice lifts.

I would be up shit creek if I got a flat... I dont have a spare. Big tires cost too much lol

 

[camarosuper6]

Damn, you must have a truck. I got a camaro (duh) and my low profiles cost a pretty penny too

Stupid Nail.

 

[yellowmoomba]

Damn, you must have a truck. I got a camaro (duh) and my low profiles cost a pretty penny too

Stupid Nail.

Consider getting your tires from Discount Tire and buying their warranty next time. It's runs $20/tire but I've used my warranty twice in the last year (damn Michigan potholes). $20/tire is better than dropping $200 on one Goodyear GS-D3.

 

[camarosuper6]

Hey, thats where its getting done as we speak! (along with an alignment and oil change)

Great minds think alike!

 

[yellowmoomba]

Hey, thats where its getting done as we speak! (along with an alignment and oil change)

Great minds think alike!

 

[camarosuper6]

Thur:

Chest/Abs

Incline Press:
110 x 4
110 x 3 (couldnt get it for some reason, dissapointed in myself)
100 x 6

Flat Bench
1) 255 x 4
2) 255 x 3 (wtf is up with me today?)

Dips(weighted)
1) plus 70 x 7
2) plus 80 x 6

Abs

Crunches .. 2 sets to failure
Rope Crunches .. 2 sets to failure

 

[PreMier]

Is that incline BB?

 

[camarosuper6]

The first one is incline dumbell press.
Second is Flat Barbell Press:

 

[PreMier]

I was wondering, because your incline shouldnt be that low with a bench like that.. Now I know

 

[camarosuper6]

Ok.... workout intensity has been down lately.. I need to figure out how to pump it back up.

Tue afternoon I leave up to northern california for 2 days, so I have to adjust my workouts accordingly.


Todays workout was Back/Biceps


I felt weak today in the back area....my diet has sucked over the weekend, as my protein shipment has not arrived yet, and was supposed to be here on THURSDAY

Barbell Rows: ( I am decreasing the weight to try and accomplish better form. I think my form was not as good as it could be. I was not as parallel to the ground as I felt I should be, and my last couple of reps were not all the way to my ribcage, so I am decreasing my weight for better form in this exercise)

1) 245 x 5 (better form, although I needed my straps, and I forgot them damnit)
2) 245 x 5

Pull-Downs:
1) 230 x 6
2) 250 x 4 1/2

Dumbell Rows: (Dont particularly like these and havent done them in ages)
1) 85 x 9
2) 95 x 6

Seated Pulley Rows:
1) 240 x 5

Biceps

BB Curls (had to use less weight, due to the fact I worked back before biceps, where usually I do biceps/triceps alone)
1) 115 x 6
2) 125 x 4

Dumbell Curls
1) 55 x 4 (barely with slow negs)
2) 55 x 4 (barely again, with slow negatives)

Really going to improve my diet, and have a KICK ass workout tommorrow morning)


1)

 

[PreMier]

Where do you buy your supps from? You didnt go to GNC and buy protein for emergency?

 

[camarosuper6]

Actually a good friend at the gym sold me a 5 lb tub or Optimum Whey for 15 bucks ... He had an extra, so Im using that now. My workout sucked today, my back was WAY weaker than I expected. I really need to kick my diet into gear.

 

[PreMier]

Do you ever post your diet? Do you follow a strict routine, or just eat whats convenient?

 

[camarosuper6]

Honestly, as bad as it sounds, I really have too much going on at the moment to follow a super strict diet. My main concerns are enough protein and enough carbs to keep my strength climbing. I make sure I get at least 300 grams of protein a day and at least 300 grams of carbs.
According to the MAX -OT protocol, which I follow as closely as possible, I need around 400 grams of protein a day, which is damn near impossible for me, but Im really going to strive for it.
I usually try to make the carbs as wholesome as possible, but its not always feasible. My weekends are tough because my graveyard schedule, I cant get my meals as conviently as during the week.

 

[yellowmoomba]

Hey Camaro!

What's shakin'?? I read through your journal looking at Max-OT style....It seems that every workout is a little different. Sometimes you do "Back and Bis" and other times it's "Back and Traps" or "Bis and Tris"........Are you following your own workout style or are you just mixing things up based on how your body feels....???

Just wondering??

Your workouts are looking good BTW.....

 

[camarosuper6]

Thanks bud. Actually, the workouts are supposed to stay the same, at least for 7 weeks, then take the 8th off, and start a new max ot program.

The reason I changed it up this week is because I have to get my entire upper body done before tonight, my flight leaves at 6:15 and I wont be back until Thurs after noon

 

[camarosuper6]

Damn I hate these workouts that encompass more than one major muscle group at a time. It makes my weights drop slightly. But oh well, Im leaving tonight, and wont return until Thur, so I have to get in my bodyparts.

Chest/Shoulders/Triceps


Flat Barbell Bench:
1) 265 x 4
2) 265 x 3

Incline Dumbell Press:
1) 100 x 5
2) 100 x 5

Dips (weighted)
1) 80 x 6
2) 80 x 5

Dumbell Press (Shoulders)
1) 85 x 5
2) 85 x 4

Side Lateral
1) 40 x 6
2) 40 x 6 ( one arm at a time)

Upright Rows: (first time doing these in forever)
100 x 6
110 x 6

Triceps:
Pushdowns on Lat Machine
1) 120 x 5
2) 120 x 4
3) 120 x 3

Kickbacks
1) 35 x 6
2) 40 x 6

OK workout. Should be much stronger next week back to my regular routine

 

[aggies1ut]

Dave? Thought you were driving to Sac today?

 

[camarosuper6]

Im actually flying to Sac today, flight arrives at 6:15. I leave for the airport in about 30 min. From there I drive up to Eureka.

 

[aggies1ut]

Ahh flying. Nice. Lol, I just flew from Sac to San Diego yesterday. Ugh, not looking forward to driving to Sac from here on Sat./Sunday though.

 

[camarosuper6]

Ugh, I can imagine. Thats a good 7 hour drive

Hope you have lots of good CD's

 

[PreMier]

Ugh..

 

[aggies1ut]

Ugh, I can imagine. Thats a good 7 hour drive

Hope you have lots of good CD's

More like 9......Dad wants to help me though, so he's flying in on Saturday (taking up valuable passenger space since my sound system totally elimintates putting anything in my trunk.) He doesn't want to do it in one shot, but there's nothing along the way from SD to Sac, exept for LA. Central Cali is hot, muggy, and crappy. LA is only a 2 hour drive though. So on Saturday, straight from picking him up at the airport, we'll drive to LA, eat in Beverly Hills at Lawry's, and then stay overnight. Sunday however, we head the rest of the way to Sac. It's nice that he wants to help me, but I wish he wasn't coming. I could drive the whole way in one day.


Ah well, Lawry's is damn fine prime rib though.

 

[camarosuper6]

Cool.

I'll tell you one thing, Eureka pretty much sucks. I dont wanna move.

Its like going from driving a 2004 Camaro to driving a 1982 Ford Pinto. Not fun. But hey, gotta sacrifice for the long run.

 

[camarosuper6]

This next week I am going to be breaking through something that I have not been able to push myself to do for quite sometime.

I am going to Squat with free-barbell instead of the Smith Machine.

Let me explain...

In highschool I had a slight injury to my lower back playing football. Nothing serious, but to compound that I developed Sciatica, and have always strayed away from squats with a barbell simply because it was very uncomfortable on my lower back and with the weight I use on a Smith (320-350), I would like to have a spot, espeically for those last few reps which are very tough.

But Im sick of the Smith. Im sick of avoiding BB squats. My back is fine. My ankles are not very flexible, but I will work on that. I did 225 x 10 last week just to feel it out, and although 225 wasnt too heavy, I got VERY sore the next day after using just that amount of light weight.

I am committed to doing heavy squats period. No more excuses.

 

[yellowmoomba]

Cool.

I'll tell you one thing, Eureka pretty much sucks. I dont wanna move.

Its like going from driving a 2004 Camaro to driving a 1982 Ford Pinto. Not fun. But hey, gotta sacrifice for the long run.

What's wrong with a 82 Pinto?????