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Gettin' Strict and BIG!!!

Shock Back 9-21-04

Just for the records those changes in the delt and chest routine even though at the time felt awkward and almost as if nothing was getting done were AWSOME! I am soooooooooo sore today after the DB Flat press drop set and the DB lateral drop set.

Changed the back routine as well but this went crappy, I felt nothing but felt bad b/c my cousin isn't crazy for the pull overs. Plus we used a different side of the gym and I wasn't use to the labeling's on the weights so it was all messed up--to heavy/to light/got nothing done!

Stiff Arm Pull Down/Pull Down
100x10/#11x6
110x8/#10x8
****At first I thought the numbers would have labeled the weights (10=100lbs. 12=120lbs) but that wasn't true so my weights were all screwed up and I have no idea the weights I actually did lol. All I know is it was heavier then the number said.

T Bar Bent Row/Reverse Close Grip Pull Down
80x10/#8x8
90x10/#8x8

CG Seated Cable Row
#12x8/#10x8/#9x6
****Same as above with the weights and the amounts, really screwed me up big time.

Never again will I do that, I'll run across the gym to use the side I like instead of using the close set of cables!

Tomorrow morning at 8am I have to walk a mile then directly after run 1.5 miles, I hope I don't die out early. I'm really a horrible runner, but I really want to challenge myself and see what I can do. I may just pace myself and make sure I don't look like a fool in front of my entire class and depending on my energy sprint the last lap or so to make up for lost time. Im actually nervous about this b/c I know most of the guys in the class are in good shape and will kill me on this run. We have several marathoners and ball players so they can run for hours but I can't run so its freakin me out. They all look at my stocky frame and think I am in decent shape but I never run lol.
 
Gees I need to find more time for this thread, I've been slacking and I'm losing my followers :( lol. Sorry I've been super busy with school everyone.

Just for the record even though my back workout sucked this week I was still feelin in the next day so I did something right lol.

I did legs 9-22-04 SHOCK!
I woke up at 6:30am to walk a mile them right after ran a mile and a half.....then he never let us cool down !!!!!!!!!!!!!! My teacher just made us stop in our tracks to preach to us, you would think a college professor would know better. I said screw him and paced back and forth. From here I ate and went to the gym with my legs feeling like jello. Heres what I did:

Smith Squat/Leg Ext SS
185x10/130x7
225x8/130x6
225x6
****I know I know the smiths are horrible but I have noticed better gains on them. I was doing normal squats for a while, months and could never truely get them. I was all over the place no matter the weights I did and noticed some loss of strength due to not working em to my max. I went back to smith squats with my cousin for several weeks and noticed some great gains so far in strength and mass. Don't yell I will try normal squats again but for now I'm enjoying these ALOT.

45 Leg Press/Leg Ext SS
360x10/110x6
360x8/100x6

NO LUNGE
****I can't do these, unbalanced and fear of dislocating my knee's again.

SLDL/LLC SS
135x10/70x9
135x8/70x7

Single leg curl DS
60x8/35x5

This was the best shock legs I've ever had but then again I never did the lunges! I really hit my legs hard and even though I probably made all the mistakes in the books it worked for me.....I was never one to follow the rules I guess.
 
Shock Arms 9-23-04

CG Bench/V Pushdown SS
135x10/120x10
155x6/130x7

Reverse Pushdown/Overhead Ext SS
120x10/60x7
120x9/60x5

Bench Dip DS
3 plates w00t!!!! defenite increase over last time!
135x10/90x6 :hehe:

EZ Curl/CG Chin
60x10/assisted#7x8
80x4/assisted#9x10

Preacher/Hammer-Reverse
60x10/20'sx8
60x10/25'sx8
****This was an experiment.....I did an inbetween of hammers and reverse curls with the DB's. Not sure if anyone can picture it but its almost like your going to pour a jug of water or something. These were awsome they really ripped my bi's up.

Cable Curl DS(single)
50x6/30x10

Reverse wrist curl/wrist curl
20x12/50x10
30x8/60x8

Well thats pretty much it, this was a really good shock workout. Nothing to complain about.
 
DB

NO LUNGE
****I can't do these, unbalanced and fear of dislocating my knee's again.
Click to expand...
Been there done that :thumb: Sometimes I do them on the smith machine just because I have no balance

Nice wo's ! Hard to keep up with you
 
gwcaton said:
DB

Been there done that :thumb: Sometimes I do them on the smith machine just because I have no balance

Nice wo's ! Hard to keep up with you
Click to expand...

Those lunges are just never gonna happen and instead of beating myself up over it I just hit my legs a little harder with the squats and presses.

Yea my balance is shot so the smiths feel so much better even though in my head I keep thinking...my poor form, my core isn't doing as much, I'm gonna regret this once I get back to regular squats. Its like boning an ugly chick when your drunk, it feels good while your doing it but once you wake up and see her its like...Oh my what did I do....coyote ugly! :D

Hard to keep up with? Man I'm trying to get numbers like yours...I'm glad yor cutting b/c if you were bulking I would have definitly lost all hope lol.
 
DeadBolt said:
Those lunges are just never gonna happen and instead of beating myself up over it I just hit my legs a little harder with the squats and presses.

Yea my balance is shot so the smiths feel so much better even though in my head I keep thinking...my poor form, my core isn't doing as much, I'm gonna regret this once I get back to regular squats. Its like boning an ugly chick when your drunk, it feels good while your doing it but once you wake up and see her its like...Oh my what did I do....coyote ugly! :D

Hard to keep up with? Man I'm trying to get numbers like yours...I'm glad yor cutting b/c if you were bulking I would have definitly lost all hope lol.
Click to expand...
See , You are learning something at college after all :funny: j/k
 
gwcaton said:
See , You are learning something at college after all :funny: j/k
Click to expand...

ROFLMAO!!!!! OK ya got me heh lol
 
lookin good bro :thumb:
I read about the stiff arm pulldowns, and figured I'd try them out...I love em!
Man, I can't slack off anymore...hard enough to keep up with you as it is...
 
cops25 said:
lookin good bro :thumb:
I read about the stiff arm pulldowns, and figured I'd try them out...I love em!
Man, I can't slack off anymore...hard enough to keep up with you as it is...
Click to expand...

Yea those really get the lats pumped, and combo that with some bent rows and the feeling is AWSOME! I told ya I'm tryin to beat your numbers here heh, no room for slacking! Glad to see you back!
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Hey man, read the first page and this page. Hopefully I'm caught up now :D Our Cable machine is too low to do stiffarm pulldowns effectively IMO. Looks like your doing great and your numbers have definately gone up. Great job!
 
Ok heres my POOOOWWWWEEEERRRRR Chest/Delts!!!!

9-27-04

BB Bench press
135x6
155x5
165x4:hehe:
****I haven't truely done these in months(first exercise) and last time I did them I could barely manage 115lbs. I decided to throw a plate on each side and see how it went, my first set felt like nothing. I was so amped I am starting to bench with the big boys (LMAO YEA RIGHT) that it kept my hopes up for the rest of the day.

DB Incline Press
60'sx6
60'sx6
65'sx4

Dips
machine dip-200x6
traditional-+35x6
+35x6

Milt Press-Smith
125x6
135x4
135x3
****Use to have problems with these b/c of my shoulder but with my new grip and everything that p-funk helped me out with i can press alot more weight without pain, I love it.

Upright Row-ez curl bar
90x6
90x6

Cheat lateral
30'sx6
30'sx6
35'sx4
****I feel the form lacked a little on these in efforts to go heavier so rep range I will keep strict form with the to compensate. Needless to say I still felt my shoulders after these, negatives kill on these!

Cable Crunch
170x8
180x7
180x6

Leg Lift weighted
+10x8
+10x8
****I grapped my straps and tied the weight to my feet so I don't drop the DB, it worked pretty good and now I will modify it a little more to suit me better.

MAN WHAT A GREAT W/O!!! I felt so damn strong, I can't wait for the rest of this week b/c I know it will be like this all week--or so I hope! :rocker:
 
Great w/o! It took me about a year before I benched 135. I needed spotting with the bar, LOL! Your doing awesome!
 
rock4832 said:
Great w/o! It took me about a year before I benched 135. I needed spotting with the bar, LOL! Your doing awesome!
Click to expand...
Yea I to started with the bar and strugled lol. Up until I started p/rr/s I was only benching 115 lmao! Ever since I started gopro's routine I have added 50lbs to my bench, I just noticed that while I was washing my dishes lol. From here who knows how fast I'll grow and get stronger. My chest always lagged and now I think it is starting to catch up a little...
 
Damn I couldn't get a chance to get on the comp yesterday I was so busy with the firehouse.

Well heres back,not to satisfied but it was a workout to hold me over for the week.

Power Back 9-28-04
Bent BB Row
135x6
135x5
135x6

Pull Ups
3 sets with someone holding my legs @ 6 reps.
****My cousin has no problems spotting me with this so I want to do it this way instead of the assisted machine to see if I can improve some.

CG Seated Row
150x5-lost grip
165x8
180x4

Single Arm Pull Down
45x8
60x7
67.5x5
****These were thrown in for the hell of it, I didn't hit my lats to hard so I did these just to mix it up. I really dislike pulldowns but single arms really hit the lats decent..felt really good surprisingly.

BB Shrugs
225x8
225x10

DB Shrugs
110'sx8
110'sx8

Trap Attack-- :confused:
115x12
115x10
****These aren't the name I just made it up. I read about this move thats a mixture between an upright row and a BB shrug. All you do is get in the right angle and lift the bar as high as possible (aiming for the face but you wont get there with the amount of weight), once you get the form you like it hits the trap so hard. I may add these in for a few weeks instead of BB shrugs for an added change. Do these on a smith machine.

Overall not a great workout but some of my lifts went up. I was thrown off b/c I usually get pumped from my deads but we never did em!!! I didn't want to dead one day then squat the next, killer on the lower back. So thursday (2 days after back) I will deadlift or else I will be bummed for so long that i didn't get my deads in....by far they are my favorit exercise...

I need to change up my trap routine b/c the progress just isn't there anymore, not gaining much strength or mass so I will be changing things up here and there for some results.
 
Power Legs 9-29-04 :barf:

Man I was dieing after this workou.....

Squats
205x6
225x6
255x4

45 Press
410x6
450x6
450x5
****Went way deep on these, gives an all new meaning to leg press lol!

Single Leg Ext
60x8
65x7
****Going any heavier bothers my knee so I stay around the 8 rep range with these.

LLC
90x6
100x4
100x4

SLDL BB
145x8
185x4

This was a GREAT workout. Having a partner for legs is awsome, they really help to push you that extra mile! Squats and press took us forever b/c theres 3 of us and loading and unoading plates blah blah blah so I sorta rushed through hammies...still not to bad but could have been better.

Due to the change in my routine my legs are really exploding in size it seems like, I have been noticing the speration of muscles more cleary and I'm not cutting. Almost as if they are just getting massive as we speak.
 
Well now I'm caught up, was an interesting week and tomorrow I get to do arms, abs, and deads...wow what a combo!

My fitness class was interesting today...lol not...it was all about body fat and crap. I could have slept the entire class and not missed anything in the entire 3 hours lol. I'm dreading the next class though...we are checking our BF%. I'm scared b/c I know I put on a TON of fat since I last check it and I'm thinking I may be in the upper teens. If I don't know it I can live in denial and continue to bulk thinking "its all in my head" but next week I may be so ashamed I will probably want to cut up and get leaner then last time. I hope its not to bad.
 
gwcaton said:
Maybe I'm wrong but I always figured a "bad" wo was better than NO wo :thumb:
Click to expand...
True except when you get hurt, then theres a problem. I agggivated my achille tenden the other day when I was running in the rain. I was sitting for a while in my car then went to run from the car to my firehouse and my calf must have cramped and I ran through it hurting the tenden...its killin me know...maybe it never fully healed after I hurt it last year on the standing calf machine.
 
Sorry about the achilles! But awesome on the squats!!!
 
Achilles was sore today and every time I run up the steps it really kills me, gotta take it super slow and walk on my heals instead of toes up the steps.

On another note me any my guys have decided to take a break after next week...finally a week off to rest up some. Maybe I'll get some cardio done and stuff, who knows.

Power Arms 9-30-04

BB Curl
70x6
80x4
****The 80 was heavy w/o my spotter I wouldn't have gotten that many...he helped me keep moving. But next time I'll gaurantee 4 on my own heh.

DB Preacher Curl
25'sx6
30'sx4

Hammer Curl
30'sx6
35'sx5

CG Bench
155x5
155x4
145x5
****I got many more reps last time, today i jsut didn't have these in me!

DB Skull Crusher
35'sx6
40'sx5

Cable push down-single arm
50x8
60x5

Wrist Curl
50x10
60x8

Reverse Wrist Curl
30x6

Cable Crunch
3 sets @ 170x8

Knee Raise
3 sets @ +10x8

Had a damn good workout today, felt super strong in the arms!!! I actually went in and did a few sets of deads but they were crap, I didn't have my full mind into them. I just didn't not want to activate that muscle some and I had heavy squatted yesterday so they were low. I didn't chart the results but I think it was something like:
135x warmup/185x8/sumo 205x4/sumo 205x2 I just mixed it up and had no real goal here, just wanted a few sets of em in there.
 
I need to start making some time, this sux that I can never get on my comp.

Well anyways me and my guys decided to take this week off. It should be good to get some good ol' sleep in...I think I am getting to much sleep though I need to limit my hours lol.

I am in search of a new job as well.....it really sux job hunting. I am going to hit up all the local gyms to see if they are hiring and just any general place I guess. Anyone have any good ideas for a job? LOL It looks like this weeks rest will turn into job hunting and doing all my papers in advance to clear some time up.
 
Still whorin the threads b/c I have a few extra hours this week. Damn it feels good to sleepin some.

I think I finally got a job valet parking for a major place by me. It pays decent but I want a job during the week to b/c this is only weekend. I hope I score this job though its decent pay.

Finally got my bodyfat tested...ouch did that one hurt...18% sob I was hopin it would be lower. I did an experiment to prove some people wrong and in 4 months mt bf% went up 9%. Now its off to a SUPER clean bulk and I hope once I cut all this garbage out my BF will drop some. I'm starting with low cals and gradually increasing em for a few months maybe till novemeber or december then I'll go on a killer cut. This sux major ass though I'm so pissed....first thought was for me to go straight to a cut but I don't know wtf Im gonna do yet...need help!!!
 
gwcaton said:
DB ,

unless you are training for a contest or something like that do whatever makes you happy :thumb: You can always change your mind .
Click to expand...

I am always training for a contest....a contest within to better myself at all times. I truelly don't know what i am going to do yet though.
 
Congrats on the new maybe job! Have I missed something though? I thought you were with the fire department.
 
rock4832 said:
Congrats on the new maybe job! Have I missed something though? I thought you were with the fire department.
Click to expand...
I am currently volunteer and awaiting my test date to become paid...its my long term goal of becoming a paid fireman. It could take anywhere from 6 months aftet the test to 10 years. Its really tough to judge so for now I am going to school for a major in exercise science and a minor in nutrition. I need to make some side cash to pay for school and stuff untile I get hired as a paid fireman. Yea it sucks so for now I'm trying to gain some extra strength and I need to work on my cardio fitness level so I can perform better on the test and get a decent score.
 
Alright, cool to know! Good luck. Most of my friends here are firefighters. I'd be one too if I didn't hate fire so much LOL
 
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