Gettin' Strict and BIG!!!

[JerseyDevil]

8-23-04 RR chest/shoulders

DB Incline
60'sx8
60'sx7
60'sx7

BB Flat Press
115x9
125x8
125x7

Had a decent day. No lifts where to spectacular but hell can't get everythign you want over night. I'm really upset my BB lifts are still so damn low. I just can't seem to increase em. Maybe I should eliminate all DB's for a while and concentrate fully on BB's. What do ya think?

You're doing fine Deadbolt. If you want to increase your barbell bench, I wouldn't eliminate using DB's... but I would switch the order. Do the BB exercises first, then go to DB's. You'll be nice and fresh for the BB movements.

Also, for me anyway, if I do incline first (doesn't matter if it's DB or BB), then go to flat, I have to use quite a bit less weight then normal. But if I do flat first, I'm still pretty strong on the incline.

 

[gwcaton]

JD hit it on the head!

 

[DeadBolt]

gwcaton: Thanks man, trying pretty hard and its definatly paying off. My DB'sare ussually mroe combined weight the my BB's are I don't know why. It is nice to be able to press the heavier DB's and I love the feeling but I would like my BB's to evenly match up. I guess in time they will meet. Speeking of avi one day i need some new pics, haven't taken em in a while.

JD:Thanks for the kind words. No matter what I do first my next lift is always much lower b/c I truely put everything I have into my first few sets. But when I do inclines first I definatly need to drop the weights some for flat, but not vise versa. I would always do flat first if it were up to me but I am just following gopro's routine. I figured if he had it set up that way for a reason I would leave it. But from now on I'll do BB's first and DB's second to see if it helps.

And heres a little story for ya. I went to register for classes today and the bill printed out. After I got up from fainting I went to talk to a counsler about some things and to tell her I didn't have any money for a deposit. As I went to show her my license for somethign a wadd of money fell and she was shocked. She picked it up and was like why don't you pay with this, I snatched the money from her hand and said this is for more important things....she was like drugs?!?!? My friend next to me was like lady you don't get that beefy from drugs its probably for the gym....I just dropped my head and nodded in agreement heh. I felt like a damn meathead but in a way it felt kinda good b/c people are starting to see a change in me. Sorry just figured I'd tell my story of the day.

 

[gwcaton]

Cool story ! It's nice to know others can see the changes. lets ya know you're making progress. Sometimes it's hard to see it yourself since you see yourself everyday/all day.

 

[JerseyDevil]

I would always do flat first if it were up to me but I am just following gopro's routine. I figured if he had it set up that way for a reason I would leave it. But from now on I'll do BB's first and DB's second to see if it helps.

Ah, there's the rub. Gopro's routine is a bodybuilding routine, a damn good one at that. But it was more designed to increase overall mass, not increase your barbell bench press per se.

 

[DeadBolt]

Ah, there's the rub. Gopro's routine is a bodybuilding routine, a damn good one at that. But it was more designed to increase overall mass, not increase your barbell bench press per se.

Yea but I guess in time the lifts have to go up. I am very happy with this routine so for now I will stick with it, and if need be I'll attempt one of those like super weeks of trying to add some weight to my press's.

 

[cops25]

And heres a little story for ya. I went to register for classes today and the bill printed out. After I got up from fainting I went to talk to a counsler about some things and to tell her I didn't have any money for a deposit. As I went to show her my license for somethign a wadd of money fell and she was shocked. She picked it up and was like why don't you pay with this, I snatched the money from her hand and said this is for more important things....she was like drugs?!?!? My friend next to me was like lady you don't get that beefy from drugs its probably for the gym....I just dropped my head and nodded in agreement heh. I felt like a damn meathead but in a way it felt kinda good b/c people are starting to see a change in me. Sorry just figured I'd tell my story of the day.

Good one
"I thought you didnt have money"
"I don't"
"Well, whats that?"
"Oh, Growin' money I got"

(Yea, it's corny, but it's late...)

 

[gwcaton]

Hey Dead,

Whats on the wo agenda today ?

 

[DeadBolt]

O man sorry guys/gals its been one hell of a wee for me. Been to busy to even be home..been sleeping at the firehouse b/c I just don't have the time to even come home. I got legs in on wen. 8-25-04 and today was supopose to be back. As I get home from work my chief calls me and asks if I'm ready for graduation(fire school) so there went tonight. My gym is closed so I can't lift but I am going to cram it in with arms tomorrow. Sux but its better then not doing anything. I wont be going to the gym tomorrow until late b/c tonight at 3am I have to go to work then at 9am I have a funeral for the fire dept. So I wont be sleeping tonight so I will be sleeping all day saturday and working out saturday night. So someone keep me awake plz. I will however post my AWSOME leg day.

 

[DeadBolt]

Well heres my leg workout from 8-25-04

Leg Ext.
130x8
130x8

Hack Squat
165x10
205x10
225x10<<<<YEA BABY awsome feeling

Single Leg press
130x12
130x12
130x15

Really got the higher reps out of this 3 week session so far and is feeling awsome.

LLC
80x8
90x6

SLDL
135x10
135x8

Single Leg Curl
40x12
50x10

Overall AWSOME workout and I'm loving it heh. Little pissed my weekend is all screwey and I know is my arm lifts will be down. But O well no big. Its all for a good cause.

 

[cops25]

single leg presses are looking good! (along with everything else). Dont sweat the weekend...its' over with. Go out and kick some ass

 

[DeadBolt]

Man was I tired today. Didn't get home until late after the early AM demolition and funeral service for the fire dept I had. Slept most of the day then woke up to the tones going over my pager, ran to the firehouse to get returned right away...bastards. I decided to shower, eat, and go to the gym. Man what a day it was. Heres the results of my cram!

8-28-04 RR Back/Traps/Bi's/Tri's/Forearms/Abs

Back/Traps
CG Chin
assisted#6x6
assisted#6x6

WG Row-cable
135x10
150x9
****Was happy with these, they have been going up steadily the past few weeks I love it!

DB Row
55x10
55x12

Pullover
55x15
60x12

BB Shrug
185x12
225x12

DB Shrug
90'sx12
95'sx15
****These were super heavy boy but they felt good.

Bi's/Tri's/Forearms
DB Curl
30'sx7
35'sx5
****Just had no energy here to even attempt a wicked push for bi's. They were so pumped already and died out even faster.

2 Arm Cable Curl
120(60 each side)x10
120(60 each side)x10

Concentration Curl
20x15

Dip
+20x8
+25x8
+30x7

Pushdown V
130x10
130x10

Kickback
20x15

Wrist Curl
40x20

Reverse Wrist Curl
20x20

Abs
Machine Crunch
120x10
110x12

Twisting Crunch
+15x13
+15x13

Knee Raise-seated
15x15

All I can say is I am so damn tired tonight all I want to do is sleep after this heh. I went real strong on back and most lifts actually went up but arms stayed the same. Had no energy to really drive myself to break any records. I was surprised I went through that many sets, but I did take out neck b/c I would have just died if I had to do those 3-4 sets. Did 30 sets today, thats just nuts but I didn't want to do arms sunday and have my tri's shot for mondays shock chest. So I will rest all day tomorrow in hopes of being fully recovered for monday, shouldn't have any problems though.

Think Im gonan go ice my elbows down now, kinda sore today after all of that. Hope the pains keep getting less and less or I may have a problem with em.

 

[Duncans Donuts]

Are you constantly icing your elbows? Be careful

 

[DeadBolt]

Are you constantly icing your elbows? Be careful

Actually I never really ice em. They didn't start hurting until a week ago from my heavy arm workout. And I guess today just from doing so much they are bothering me a little. Tomorrow I should be fine but if not I have a dr. appointment monday I'll ask em to check it out.

 

[gwcaton]

Dead,
How long you been doing P/RR/S ?

 

[DeadBolt]

Dead,
How long you been doing P/RR/S ?

To be honest with you its hard to remember my exact date because I didn't document everything in the begining. But this is my 6th cycle (18weeks so far) that I have gone straight with it. I have taken several breaks from it in the past and had run several cycles testing things out. I think I had run the entire system about 8 cycles through but only seriously the past 6.

Why do you ask?

 

[gwcaton]

To be honest with you its hard to remember my exact date because I didn't document everything in the begining. But this is my 6th cycle (18weeks so far) that I have gone straight with it. I have taken several breaks from it in the past and had run several cycles testing things out. I think I had run the entire system about 8 cycles through but only seriously the past 6.

Why do you ask?

Just curious . I've been here for awhile and just recently started reading your journal.

 

[DeadBolt]

I use to have another journal but started this new one. Its like half and half with each journal, but this one is here to stay.

 

[DeadBolt]

Well today is my new week of shock and the suspense is killing me. Not that its my first shock or anything, I've done a ton of em, but this is the first week my cousin, aka my guru and past personal trainer, is going to be lifting with me in a long time. I convinced him to try this routine out. I ussually wake up eat and go to the gym when I have nothing to do all day but today I am waiting for him to get out of work so I have to wait ALL day just to lift and its killing me lol. I'm so excited that he is lifting with me again b/c its been about 3 months since we have lifted together. He is the guy who started me in the current gym I'm at when I was a weee small lad.

My back is still sore as hell though, I really nailed it saturday and was hoping the soreness would go away but it didn't. Arms are fine though.

Well I'm just popping in to say hello to everyone. I'm finally catching up to the threads and am able to read all the posts in all the different forums now that I'm not at work anymore. I'm sure I'll be back here soon today, nothing better to do lol, so I'll see ya'll later!

 

[Rissole]

Hope you blast your couz DB Nail his ass wiff da shock

 

[BIG C]

Great arm/ back workout!

Looking strong!

 

[DeadBolt]

Great arm/ back workout!

Looking strong!

TY your words mean everything to me. It was a bunch of sets and I was surprised I had the energy to do abs afterwards heh. I was just glad I did it full throttle the entire way.

Hope you blast your couz DB Nail his ass wiff da shock

O hell yea. I haven't had time to post my lifts but we did chest monday and back tuesday. He is an avid user of high volume workouts, does tons and tons of sets. When he looked at the shock workout he just laughed. Well I had the last laugh b/c he called me a few minutes ago and was like "God my chest feels like someone just ripped it apart and shoved it back under the skin, it is so sore." I was like yea off of only a few measly sets right? I can't wait to show him the leg workout today to see how sore he will be.

I'll be back later tonight to post everything, sorry for the mass posts lately but I have been uber busy so I don't have time to be here every night.

 

[DeadBolt]

OK everyone i finaly have time to post my lifts. Wow one week of lifting with my cousin really screwed things up schedual wise lol. I am going 4 days straight with
Mon-Chest/Delts
Tues-Back
Wen-Legs
Thur-Arms

Tues didn't feel like doing legs and back was pumped so I did it heh. Its strange working out with someone b/c I have to speed everything up and my notebook is a mess. Also some lifts he needs to do them differenty so to keep things simple I attempted them with him and weights were screwey but I think next week I'll stick to my way and he can do his way.

I'll post my 3 days seperately for easy reading.

 

[DeadBolt]

8-31-04 Shock Chest/Delts

Cable Cross/incline Smith SS
60'sx10/125x10
60'sx10/135x7

Incline Fly/Dips SS
30'sx10/selfx8
35'sx8/selfx8

Seated Press DS
135x6/120x6/90x7
****Ton of help here I couldn't do it I was so damn tired. Very bad DS for me.

Seated Side Lat/Machine Side Lat SS
20x10/80x10
20x10/80x10

Reverse Peck Deck/Cable Upright Row SS
120x8/100x8
120x8/120x8
105x10/130x8
****Did an extra set here for the fun of it. The cable UPR is so much easier then standing BB! I almost doubled my weights not sure why its like that though. We'll see what happens next time.

Cable Front Raise DS
50x8/40x8/30x8
****Should have gone heavier here, way to easy.

Cable Crunch/Hip Raise SS
130x15/selfx15
130x15/selfx12

Side Crunch/Knee raise
Twsiting I did one set with 15lbs and me normal. The I attempted a new way which is sitting sideways on a decline bench with one hip down. Then stretch out and contract the obliques inwards, REALLY hit em hard and I'm going to do these from now on. I'll add weight next time as well.

Overall great workout pretty much but a little crazy with 3 guys. On a power week it will be easier b/c we have more time. Can't wait!

 

[DeadBolt]

9-01-04 Shock Back/Traps

Pullover/WG Pulldown
60x8/135x8
60x9/120x10

Stiff Arm Pulldown/Reverse Grip Bent Row T machine
100x8/90x8
90x10/100x7
****cousin wanted to try these out so I did em, eh don't like them to much donna stick to BB's.

CG Pulley Row
150x8/135x8/120x8
****next time gotta go up, way to easy.

DB Shrug/CG Upright Row
90'sx10/120x8
100'sx10/100x10
****Yea baby hit the 100's for shrugs. Felt like changing this SS up and boy this felt AWSOME, gotta try it again.

Machine Shrug
340x12
380x8
****Just felt like adding a little more trap work b/c they haven't been getting hit enough I guess. I miss these a ton they really rip me up. Almsot shruging the entire rack, pretty impressive for my tiny fram to be shruging that much weight. Has to be my best feature yet smallet body part lol!

Neck Flex
25x15
25x15

Great day here! Truely shredded up my traps and it felt so damn good to do it again!

 

[DeadBolt]

9-02-04 Shock legs

Ext/Front Squat
120x8/115x9
120x8/135x5
****I really hate these damn things with a passion and from now on I'll do regular squats or hacks! They put such a damper on the rest of my workout it kills me! I just can't handle em I don't know why.

Ext/Press
120x8/450x8
120x8/360x8
****Finaly found the true 45 degree angle and what a difference it made. It almost dropped a 100lbs off my press but the feeling was intense. The pain it brought me was enough to make tears come to my eyes, but it was good pain. The pure burn like a hot knife in the quad kinda feeling.

Lunge DS
Never happened! I just can't do these either. After the other 2 SS's this DS aint happenin. I've tried low weight, no weight, I just can't perform this motion. Is there anything else I could sub in its place without having to cut it out?

SLDL DB/LLC
35'sx10/60x10
40'sx10/70x8
****Use to love the DB's but now I prefere the BB. I can add more weight and the feeling is much better. I guess once I'm use to the heavier weights its hard to drop to such a light weight in order to watch my form.

Single Curl DS
50x10/30x10<<go heavier next time

Overall not a great workout as ussual on a shock legs day. I love the SS ext/press and SS sldl/llc but everything else I despise! I have fixed the squating problem but the lunges I just don't know what to do.

 

[Rissole]

Looking great DB Try this though...
When you SS on your first set Do a compound to isolation move, then on your second go isolation to compound, so your exercises for chest would've gone:
Incline Smith /Cable Cross

Incline Fly/Dips

 

[gwcaton]

DB,

What about the front squats can't you handle ?

What is the problem with Lunges ? with me its balance . Do you actually lunge ? Or do you do what i call stationary lunges? To me thats where you step out into the lunge, do a lunge but don't come back to the start position, just continue doing the lunges. That didn't make sense did it .
Try using the smith machine if balance is the issue. Thats what I use for 1 legged squats otherwise no way in hell I could them.

Good job on the leg press!

 

[DeadBolt]

Looking great DB Try this though...
When you SS on your first set Do a compound to isolation move, then on your second go isolation to compound, so your exercises for chest would've gone:
Incline Smith /Cable Cross

Incline Fly/Dips

I thought it should have been that way but gopro had it down on the paper so I just did it the way he had it listed. I'll switch it around next time and check it out...thanks a bunch Riss!

 

[DeadBolt]

DB,

What about the front squats can't you handle ?

What is the problem with Lunges ? with me its balance . Do you actually lunge ? Or do you do what i call stationary lunges? To me thats where you step out into the lunge, do a lunge but don't come back to the start position, just continue doing the lunges. That didn't make sense did it .
Try using the smith machine if balance is the issue. Thats what I use for 1 legged squats otherwise no way in hell I could them.

Good job on the leg press!

Front squats are just horrible for me. The weight really kills my shoulders, and I think my confidence issue with squatting still sin't up to par. I am always scared of falling. And when doing front squats it just doesn't feel right, I think I lean to far forward. In theory I know I should be able to lean further back but it never works and I always lose balence. Maybe because I have only done them on shock week, never before for numerous sets so my form is still lacking and I have no confidence in myself to perform the lift. Especially when I am going down and my legs are alreadya little wobbly from the ext or the first SS. It almost gets me scared a little. Even with normal squats I tend to lean to far forward but its the only way I can get the lift done, no matter the weight I always lean forward due to my fears.

Lunges I guess it might be a balance problem as well as a my legs are jello and I'm afraid of screwing something up problem. I use to take the step back and repeat the entire motion. I did it once on a smith but I really hate using those, brings back old fears of getting spoiled. Smith machine is one of the main reasons I'm in such a jam. I guess if its the only way I could do em I will have to keep using it

I guess theres just to much room for error when it comes to doing both of these and its not like a press or another movement easily controlled. I always worry about my knees and maybe lack of experince comes into play here and knowing how much my legs can truely handle.