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08-24-2005, 08:15 PM
i did flat then incline for awhile and loved it threw some decline work every now n then.those 3 alt. does it for me.as for uprights a closer grip gets more delt wider more back or so i've been told.i always do em the way you said it.
08-24-2005, 08:37 PM
give it a shot and lets see what happens.
08-24-2005, 10:39 PM
flat wide grip - 2x6 315lbs (only got 2x3 clean)
decline wide grip- 265 2x10 (more weight next week)
tri push downs- 90lbs 1x18, 1x19
upright rows- 2x10 95lbs
heavy abs cable rope things- 2x20 90lbs
well all i gotta say is that is the most weight i ever benched and after decline delts tris and chest were fryed.
Do you guys think the volume is too high, cause i dont wanna overtrain.?
08-24-2005, 11:26 PM
- Rep Power
It depends upon how well your body adapts. The volume seems fine to me.
08-25-2005, 02:49 AM
its still the same amt of work just a bit different exercises....All based on basic pb routines.
spending time infront of the plate is whats gonna keep me moving :-)
08-25-2005, 06:05 PM
- Rep Power
I really thought you had that 4th rep in you buddy but guess you'll just have to save that for next week. Oh and that decline seem like it was a little lite so definately up the weight next week. Tomorrow's my leg day and ur pullin so eat up and keep those calories high today!
08-25-2005, 08:14 PM
thanks buddy.....fudruckers tonight!! half lb burgers :-)
08-25-2005, 11:57 PM
- Rep Power
And I wasnt invited?
Originally Posted by mister69
08-26-2005, 12:16 AM
declines i normallly do with pinkie on the rings.
solid workout though.
mister 96 now?
08-26-2005, 12:37 AM
pinkies on rings will do..
pb you think the push downs are ok as is?
08-26-2005, 02:30 PM
yup. keep working 90# til you get it up to a set of 30 or more, 1 set will be fine. you can r/p these if you like.
08-26-2005, 02:50 PM
will do pb....thanks
good thing that didnt take 134 pages to explain lol...just had a laugh about the "x " rep thingy
08-26-2005, 03:04 PM
what the hell can someone find to write 136 pages about for one routine? loui is as long winded as anybody and his papers are normally less than a page.
08-26-2005, 03:27 PM
the only other long piece of writing for some sort of rotuein i have seen is cycle for pennies by Dante and thats 300+ pages a few years old but still long as hell
08-26-2005, 10:24 PM
it covers all aspects of lifting, eating, sleep, stretching, drugs, etc... and a lot of the stuff is stated over and over again. i was there following along while it was being written.
08-27-2005, 12:15 AM
road the bike for a few minutes then stretching between warm up sets
deads- 1x7 375lbs raw w\chalk
1x4 425lbs raw w\chalk
heavy abs cable crunches- 2x20 90lbs
pull thrus- 120lbs 1x10, 130lbs 1x10
seated cable rows- 270lbs 1x8, 1x7
narrow grip reverse pulldowns- 1x6 250lbs, 1x8 230 (gym was empty so no one could pull down the weight for the first rep)
seated wide preacher curls machine-1x10 120lbs
reverse curls wide preacher machine- 1x9 70lbs
rear delt work-2x20 20lbs db's
quick 3 hour session today :-0
Got yelled at by the guys upstairs cuase the weights were making too much noise while deadlifting. ITs ok caues as of sunday i am back up at school and then joinnig a new gym..hope the guys there like deadlifts cuase i will be loading up lots of weight .
Last edited by mister69; 08-27-2005 at 12:27 AM.
08-27-2005, 05:36 PM
08-29-2005, 03:01 AM
hitting legs tomorrow.
I am back at school so its time to find a new gym.
I start bulking tomorrow so we will see how i do.
Not sure if i am going to be doing any cardio, cuase doesnt look like i am training martial arts due to my funds. But for now my plan is to not do any cardio and just stick to carb cutoffs anywhere from 6pm-7pm while bulking. If i see that i am getting too "smooth" looking then i will add two 30 minute cardio low intensity sessions.
As for my mini cutting phase lined up in january i am going to just have my diet on point and take a basic Ephedrine hcl\caffeine stack, nothing fancy just take a pill of ephedrine with a cup of coffee 2-3 times daily along with lowering carbs.
BUt the mission on hand is to get bigger for now :-)
08-29-2005, 02:07 PM
you can do it.
08-29-2005, 06:35 PM
08-29-2005, 06:55 PM
- Rep Power
"BUt the mission on hand is to get bigger for now :-)" <-------Wrong Sucka
But the mission AT HAND is to get bigger for now :-) would be the correct way of saying it spazzwad :-P Lemme know how u liked that new gym and you'de better have some broad's lined up for me this weekend when i come up to see ya buddy...
08-29-2005, 10:24 PM
squats-355lbs 1x5,1x5(if the guy spotting me knew how to spot all i needed was a light light spot)
leg press- 10 plates 1x20 SS (going to add another plate next week)
gm's- 245lbs 1x10,1x7(core tightened up got nervous so stopped)
heavy ab machine thingy - 2x20
weighted (100lbs) 90 second extreme stretch on donkey calf machine
worked out at a new gym today they said it was free over the phone to test it out, but when i got there its 10 bucks but they re-emburs yuo if you join.
This gym is like Many many machines and no power racks(1 damn squat rack) and lots of stupid traininers. THis gym representede everything i didnt want in a gym. I was the only guy doing squats in the whole entire gym. NOt only that no one was deadlifting, not even an area to get away with it. Lots of curls and cable flys.
I asked one guy to spot me on squats, then he was like you wearing a belt thinking i couldnt do the weight, then after he saw me get 5 he was impresed. These peopel sometimes.
MY school gym would be perfect if it only had a squat rack it has a smith machine squats garbage. If bailys isnt good, then i gotta do somethign just not sure what lolol
I am in a bind now becuayse all i got left around here is a bailyes fitness and its prob going to be the same.
any who enough of me venting off to wendys once again today to get a triple with cheese and a baked potato.
hey pb... is it normal for my core to tighten up like that on gm's? cause i feel fine now, but i guess i just got nervous. it was like my abs were flexed ya know what i mean.
one other question do you guys ever feel like your knees are going to go through your chest durring leg press?
off to eat
Last edited by mister69; 08-29-2005 at 10:34 PM.
08-30-2005, 09:34 PM
-flat wide grip - 2x6 315lbs (only got 1x4,1x4) missed lockout on the last set for the fifth rep by like one inch.
-incline wide grip- 195lbs 1x10, 205lbs 1x10 both easy more weight next time
-tri push downs- 150# 1x24+6 r/p
-upright rows- 2x10 115lbs
-high seat abs machine- 1x20 8#, 1x20 9#
-hanging knee raises- 5x20
worked out at the school gym today. Decided to step on the scale and for some reason it says 183 that was after my workout with a pair of warm up pants. That doesnt make any sense cause at home on my digi scale i was 186ish. I am the strongest i have ever been and i remember that back in may i was 193 after a workout.If i had to say what i weight now i guess i will ahve to say 186ish(thats 14lbs to my goal 200lbs) there is no way i had 10lbs of fat on me cuase i am fairly lean period. That scale must be messed up. Whatever i am enjoying bulking and as long as my strength keeps moving i may jsut be getting bigger.
A rundown of some meals today.....
meal- 2 cheeseburgers with 2 brownies and 20oz of whole milk and a salad with olive oil and vinigar
meal-turkey sandwhci long sub on whole wheat w\swiss
meal-2 chicken thighs dark meat w\rice brownie and 20oz of whole milk
meal- wendys tripple with cheese and a baked potatoe
meal-steak or tuna w\some sort of greens and some whole milk
post workout shake is -100 grams of carbs\50 protein 100mg of ala and 500mg of msm.
post workout meal is usually meat and pasta or meat and potatoes.
shakes in between meals and post workout and before bed etc you guys get the point.
-green tea 6 bags
-1 + gallon of water
day aint over yet so i gotta keep eating :-) and pounding shakes.
08-31-2005, 01:37 AM
damn getting stronger and leaner. go figure. =0l
08-31-2005, 02:16 AM
yeah i am pretty shreded now. I just started bulking on monday so we will see how these next few weeks go., as of now zero cardio..i will dial it in if necessary.
As for my gym memebership, i have one more place around here to chekc then after that i have to make a decision as to what to do for membership...hope they ahve a power rack cause the gym i checked out on mondya didnt have a rack. Lots of smith machines though go figure.
My gym at school is free, and has everything i need except for a squat rack, I had to do smith machine squats last year and i got stronger etc... but only stronger on smith squats not regular squats. I have room to deadlift and lots of weight and machine up the wazzoo and lots of cardio equip. I have talked to so many poeple at my school gym trying ot get guys to chip in for a squat rack but no one wants to and the managers wont let me even bring it in. I really hope i dont have to settle for smith squats again this year becyase my legs are my most laggin part and i dont beleive someones legs can grow from smith squats.
Last edited by mister69; 08-31-2005 at 02:23 AM.
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