Want to compete next year

[davegmb]

Strong deads! How do you pull, conventional, sumo or trap bar deads?

 

[bigcruz]

Strong deads! How do you pull, conventional, sumo or trap bar deads?

i use a mixed grip

 

[jagbender]

deads
315-5
315-5
315-5
325-5
325-5

DB Rows
65-8
70-8
70-8
70-8

Lat pull downs
150-5
160-5
160-5
160-5
160-5

DB pullover
50-8
50-8
50-8

face pull
90-12
100-12
100-12

eagle spread situps
20
20
15

15 min treadmill work
min 1-3 @3mph
min 3-15 @6mph for 60 sec thn @3mph for 30sec

Looks like you DID feel good! NICE workout!

 

[bigcruz]

Looks like you DID feel good! NICE workout!

thank you sir, lower back pumps are crazy

 

[bigcruz]

great workout

chest

db press
105-5 PR
105-5
100-5
100-5
100-2

Incline press
145-8
145-8
145-8
135-8

Dips BW
12
12
9

Overhead db tri press
5 sets of 5@85lbs

tri pull downs
60-12
50-12
50-12
50-12

seated Calves
130-15
130-15
130-15

no cardio gonna try and get some in later today.

 

[bigcruz]

shoulders
203lbs

DB Press
70-5 PR
70-5
70-5
65-5
65-5

1 arm corner press
70-8
70-8
72.5-8
72.5-8

superset
Standing Military press
80-12
80-12
80-12
80-12

Lateral Raise
20-10
20-10
20-10

Shoulders were fried

DB Curl
5 sets of 5 @30lbs

Hammer Curls
3 sets of 12 @25lbs

Standing Calves
230-15
230-15
230-15

no cardio

 

[juggernaut]

AWESOME job Cruz. Keep it up!

 

[bigcruz]

AWESOME job Cruz. Keep it up!

thanks jugg

 

[bigcruz]

felt tired today

Felt really tired today but still managed to muscle out a decent workout.

200lbs

Deads
315-5
315-5
315-5
315-5
315-3

Db Rows
70-8
70-8
70-8

Lat Pulldowns
160-5
160-5
160-5
165-5
165-5

Pullovers
45-8
45-8
45-8

Facepulls
90-12
90-12
90-12

Weighted sit ups
25-15
25-15
25-15

 

[jagbender]

I keep reading this journal and want to go lift! I am taking off a couple of weeks and letting this 50 Y/O body recoop. Hitting the cardio daily though.

 

[bigcruz]

I keep reading this journal and want to go lift! I am taking off a couple of weeks and letting this 50 Y/O body recoop. Hitting the cardio daily though.

lol Ive been slacking on my cardio bad i need to get on that

 

[bigcruz]

strength was off today

not sure why but i just wasnt on top of my game today. Im thinkin it was more mental than anything due to the holidays i had to switch my days around idk.

200lbs
Chest

Db press
105-5
105-3
90-5
90-5
90-5

incline press
135-8
135-8
135-8

Dips
10
10
10

Tri pulldowns
50-12
60-12
60-12

seated calves
140-12
140-12
140-12

30 min treadmill work
min 1-3 @3mph
min 3-27 @6mph for 60 sec then @3mph for 30 sec and repeat
min 27-30 @3mph

 

[bigcruz]

200lbs
legs

back squat
5 sets of 5 @135lbs

leg press
360-8
380-8
380-8

step ups
3 sets of 12 @20lbs

RDL's
5 sets of 5 @115lbs

leg curls
60-10
60-10
50-10

leg extension
120-15
120-15
120-15

eagle spread sit up with 10lb medicine ball at chest
20
15
15

20 min treadmill work
@3.5 mph @4%incline


decided to attach a progress pic

 

[bigcruz]

204
shoulders

DB Press
70-5
70-5
70-5
65-5
65-5

1 arm corner press
72.5-8
72.5-8
72.5-8

Superset with standing military press
85-12
85-12
75-12

Shrugs
185-10
205-10
205-10

DB Curl
40-5
40-5
35-5
35-5
35-5

Hammer Curl
25-8
25-8
25-8

superset with cable curl
60-12
50-12
50-12

standing calve raise
230-15
230-15
230-15

Cardio was only able to do 10 min. shin splits were killing me.

 

[bigcruz]

Im thinking for this next week im gonna deload. This past week i didnt see much strenght gains plus i feel my body needs it. Any thoughts?

 

[bigcruz]

good workout

well the whole deload idea went out the window as soon as i stepped in the gym

202lbs

BAck

Deads
325-5
325-5
325-5
325-5
295-5

DB rows
70-8
70-8
70-8

wide grip pull downs
120-10
130-10
130-10

Cable rows
100-8
120-8
130-8

facepulls
50-12
60-12
60-12

weighted situps
35-15
40-15
40-15

Cardio. 10min treadmill work. shin splits are killing me any ideas on how to combat that?

 

[x~factor]

Progress looking good, bro!

I agree, deloading sucks but it does work.

 

[jagbender]

The smell of heavy steel will do that to ya!

 

[jagbender]

have you tried a recumbent bike instead of the treadmill? i never get shin spints on my bike.

 

[bigcruz]

owned this bitch today

db press
105-5
105-5
100-5
100-3
95-5

Weighed dips
25-8
25-8
25-7

incline flyes
25-12
25-12
25-12
30-12

Overhead tri press
80-8
85-8
85-8

close grip press
115-10
115-10
115-10

Standing Calves raise
200-15
200-15
200-15

Cardio
30 min @3.5mph @3.5% incline

 

[juggernaut]

hey Cruz, you might want to check your shoes first. If they're more than 6 months old, you may need to replace them. I get shin splints all the time, but when I changed over to flat sole (think they call it minimalist) from New Balance, my shin splints disappeared.
I wouldn't say they're completely gone, but it takes longer to activate thus enabling me to run for sprints quite easily.

 

[bigcruz]

hey Cruz, you might want to check your shoes first. If they're more than 6 months old, you may need to replace them. I get shin splints all the time, but when I changed over to flat sole (think they call it minimalist) from New Balance, my shin splints disappeared.
I wouldn't say they're completely gone, but it takes longer to activate thus enabling me to run for sprints quite easily.

really?? I would have never thought it could be the shoes. I need new shoes lol

 

[bigcruz]

have you tried a recumbent bike instead of the treadmill? i never get shin spints on my bike.

yep, Ive been using the tread till the shin splits kick in then I jump on the bike to finish off seems to work good

 

[bigcruz]

legs

squat
185-5
185-5
185-5
205-5
205-5

Leg Press
410-8
410-6
380-10

step ups
20-12
25-12
30-12

Leg curls
60-12
60-12
60-12

Leg ext
130-15
130-15
130-15

eagle spread sit ups with plate on chest
20-20
20-15
20-12

cardio.
30 min treadmill work
@3.5mph @4% incline

great workout overall

 

[bigcruz]

1-10-2012

200lbs

BK
4 EGGS
4 SLICES OF BACON

10AM
1oz of almonds

1pm
6oz chicken

3pm
6oz chicken

Workout
Today I was annoyed as fuck with all the fucking tards that go to my gym but still managed to pull a goodie

shoulders
db press
75-5
75-4
70-5
70-5
70-5

Lateral Raise
20-8
20-8
20-8

superset with
standing military press

95-12
85-12
85-8

Shrugs
3 sets of 275 for 8

Db Curl
35-8
35-8
35-8

Hammer curl
25-10
25-10
25-10

superset with
cable curl
50-12
60-12
60-12

cardio
30 min @3.5mph @4%incline

post workout
2 cups egg whites

dinner
6oz chicken
1/2 cup cottage cheese
2 tbs pb

 

[juggernaut]

Hows the shins?

 

[bwrag]

doing great cruz keep up good work

 

[nugget13]

you really need to bring your lats and traps up

aside from that you're making good progress

 

[bigcruz]

Hows the shins?

switched the shoes rockin some j's now lol finally got to get some cardio in. Thanks jugg

 

[bigcruz]

you really need to bring your lats and traps up

aside from that you're making good progress

I agree with you 100% workin on it. thanks