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LegendKillerJosh
12-23-07, 10:08 pm
Dec 26...it is coming.

Pizzalamp
12-23-07, 10:09 pm
im subbed

Lethal_Banana
12-24-07, 8:15 am
Well, if my man Pizza is subbed, then so am I.

Let's get it on, LKJ!

Cheers,
LB

LegendKillerJosh
12-24-07, 9:42 am
Thanks for tuning in. This is my journey from a 350lb bench up to 405. Oh, and it wouldn't hurt if I could add a little weight to my squat and dead as well. I'm working all day today and my gym is closed tomorrow, so it begins the 26th with Regular Wide Grip Bench Day!

Big Wides
12-24-07, 9:48 am
subbed

WeeMan
12-24-07, 9:54 am
350!!!!!! lord mine is only 120.

LegendKillerJosh
12-26-07, 9:22 am
So today is the day. here's what the routine looks like

wednesday - regular bench day
thursday - off
friday - legs
saturday - close grip bench/biceps
sunday - off
monday - speed bench day/delts
tuesday - back

I think that is pretty solid. 3 bench per week, except the speed bench day is just light weight, 6 sets of 3 reps doing the reps as fast as possible. Today is really going to be a light day on the regular bench. I'm probably just going up to 275 for as many reps as possible. Then I'll slowly add the 10-15lbs per week until I'm at 405. It might take all of 2008, but that is fine with me.

LegendKillerJosh
12-26-07, 9:22 am
350!!!!!! lord mine is only 120.

do you mean 120 kilos, because that is actually 264 pounds, which is not bad at all.

norrim1
12-26-07, 12:09 pm
Haha...just like my journey, I'll follow along. 4 plates a side is a big milestone. Good luck on the journey bro and if you need anything just ask.

WeeMan
12-26-07, 3:44 pm
do you mean 120 kilos, because that is actually 264 pounds, which is not bad at all.

na 50 kilos, its shit! i only started doing bench a month ago. before my training partner had been making me use the pec deck. im trying to get 70 kilos by february.

LegendKillerJosh
12-26-07, 3:53 pm
na 50 kilos, its shit! i only started doing bench a month ago. before my training partner had been making me use the pec deck. im trying to get 70 kilos by february.

Who cares what kind of weight you are using. Just keep increasing it and make your muscles grow. That is animal.

LegendKillerJosh
12-26-07, 3:55 pm
DECEMBER 26, 2007:

Bench Press
Barx25, 135x10, 185x8, 225x6, 275x4, 295x3
Inc DB Press
50x12, 75x12, 100x7
Inc BB Press
135x18, 135x14

After regular bench I did some lighter high rep sets just get my tendons and ligaments a workout, since that is basically what benching is about.

Finished with 2 sets of DB Kickbacks for the triceps/elbow joints.

Resting tomorrow and Friday is legs. See ya then brothers.

WeeMan
12-26-07, 3:58 pm
Who cares what kind of weight you are using. Just keep increasing it and make your muscles grow. That is animal.

thanks bro

IRBS
12-26-07, 5:43 pm
Looking forward to following your progress.

Word to the wise though, benching 3 times a week is going to reak havoc on your joints (I speak from experience on this and know many other Powerlifters who have had similar problems). Twice per week is plenty, a Max effort day and a speed day. Do the CG benches as an accessory after your max effort work or work them in on your speed day (use 3 different grips on speed day). I only bench 1 time a week and do overhead work on my other pressing day.

Remember, you need to be able to recover in order to get that bench up over 400lbs. 3 times a week is going to hinder your recovery.

Bust your tail and you'll reach 405!!! No worries bro! Good luck!

LegendKillerJosh
12-26-07, 6:06 pm
Looking forward to following your progress.

Word to the wise though, benching 3 times a week is going to reak havoc on your joints (I speak from experience on this and know many other Powerlifters who have had similar problems). Twice per week is plenty, a Max effort day and a speed day. Do the CG benches as an accessory after your max effort work or work them in on your speed day (use 3 different grips on speed day). I only bench 1 time a week and do overhead work on my other pressing day.

Remember, you need to be able to recover in order to get that bench up over 400lbs. 3 times a week is going to hinder your recovery.

Bust your tail and you'll reach 405!!! No worries bro! Good luck!

Well the speed day really doesn't do much to the joints. I believe most powerlifters will say you should bench a bar anytime you are near one to build the tendon strength. I think with the space between the days I should be fine. We'll find out if it works for me soon enough. If not, then I know to change it up.

IRBS
12-26-07, 8:07 pm
Well the speed day really doesn't do much to the joints. I believe most powerlifters will say you should bench a bar anytime you are near one to build the tendon strength. I think with the space between the days I should be fine. We'll find out if it works for me soon enough. If not, then I know to change it up.

Thats cool bro. Give it a shot. Hope it works out for you. I was just relaying my experience as a powerlifter and other powerlifter's experiences trying to give you a heads up. Maybe benching 3 times a week will help you out. Good luck.

LegendKillerJosh
12-28-07, 12:14 pm
"Leg" day - actually just quads and hams

Bench Squats
bar x 10, 135 x 10, 225 x 10, 315 x 8, 365 x 6, 405 x 7

Hammer Strength Leg Extensions
90 x 8, 140 x 6, 150 x 7

Seated Leg Curl
45 x 10, 90 x 13, 115 x 7

Very boring I know, but my thighs were fried after the bench squats alone. Nothing fancy to my leg workouts, but my quads respond really well even if I just did squats. I got a new Inzer PR Belt, the king of all powerlifting belts for Christmas, and it absolutely rocks. Tune in tomorrow for close grips, biceps and calves.

IRBS
12-28-07, 2:21 pm
Nice session bro. Squatting to a box (or bench) will fry those legs. Keep it up!

LegendKillerJosh
12-28-07, 3:53 pm
Nice session bro. Squatting to a box (or bench) will fry those legs. Keep it up!

Thanks, me and my partner were both doing them, so they took over 30 minutes to do those 6 sets. After extensions and curls an hour was already up and I didn't want to keep going.

LegendKillerJosh
12-29-07, 7:02 pm
Close Grip Bench
bar x 20, 135 x 12, 185 x 10, 225 x 8, 275 x 5

Cable Tricep Extensions
80 x 20, 100 x 10

DB Curls
20s x 12, 30s x 10, 40s x 12

Cybex Preacher Curls
25 x 11, 50 x 7

I don't know what the deal with that cybex preacher curl machine is, but is so hard to use any weight on their. Either way the guns were pumped up good and this workout only took 40 minutes, the training partner was there otherwise it would have only taken 30.

Pizzalamp
12-29-07, 7:15 pm
Close Grip Bench
bar x 20, 135 x 12, 185 x 10, 225 x 8, 275 x 5

Cable Tricep Extensions
80 x 20, 100 x 10

DB Curls
20s x 12, 30s x 10, 40s x 12

Cybex Preacher Curls
25 x 11, 50 x 7

I don't know what the deal with that cybex preacher curl machine is, but is so hard to use any weight on their. Either way the guns were pumped up good and this workout only took 40 minutes, the training partner was there otherwise it would have only taken 30.

short and sweet bro
thats some good weight youre doing on those close grips
ive never tried the cybex before i think we have 1 in my gym ill have to check it out
have a good new years man

LegendKillerJosh
01-02-08, 4:11 pm
Here is today's Back and Traps day - boy the gym was crowded with "resolutioners" so I had to modify it slightly.

Hammer Strength Pull Downs
90 x 20, 180 x 15, 270 x 8

Cybex Seated Rows
80 x 15, 120 x 15, 160 x 12

Rack Pulls
135 x 6, 225 x 6, 315 x 6, 405 x 7

BB Shrugs
225 x 10, 315 x 25

Decided to try to go high rep with the shrugs, the traps were fried from the rack pulls anyway. It was my first time pulling with my new belt, and it did wonders. My lower back doesn't hurt at all, so my 500lb Dead max should be shattered soon.

IRBS
01-02-08, 4:17 pm
Nice work bro. You got an Inzer belt right? I have the 13mm 2 prong Forever belt and love it. Had it a year and a half and its still not broken in all the way, LOL!

LegendKillerJosh
01-02-08, 4:33 pm
Nice work bro. You got an Inzer belt right? I have the 13mm 2 prong Forever belt and love it. Had it a year and a half and its still not broken in all the way, LOL!

Yeah the "Inzer PR Belt" - it's the best in the world as far as I'm concerned. I enjoy it so much I just ordered some Inzer Elbow Sleeves to help me out with my bench. I keep the belt tightened when I'm not wearing it so it will hopefully round out soon. It's a pretty ackward oval shape right now, doesn't sit quite right on my gut.

IRBS
01-02-08, 6:01 pm
Yeah the "Inzer PR Belt" - it's the best in the world as far as I'm concerned. I enjoy it so much I just ordered some Inzer Elbow Sleeves to help me out with my bench. I keep the belt tightened when I'm not wearing it so it will hopefully round out soon. It's a pretty ackward oval shape right now, doesn't sit quite right on my gut.

Yeah, it will take some time to even out...I know mine did.

I use their elbow sleeves as well, just dont crank the velcrow down too tight.

LegendKillerJosh
01-03-08, 6:30 pm
Today was my speed bench day and delts. Went like this:

Bench
Warm up, 225 x 3 for 6 sets, doing reps as fast as possible

Military/Push Presses
135 x 6, 185 x 6, 200 x 5

Cybex Side Laterals (One arm at a time)
50 x 10, 80 x 10, 110 x 17

Seated Arnold Presses
45s x 8, 45s x 10

Big Wides
01-03-08, 6:53 pm
thats a nice day....but may i make a suggestion on your speed bench day, try doing 9x3 and every third set switch your grip (start wide, then go normal, final close).....i've done this before on the Westside program and saw good results

blueIMlifter
01-03-08, 7:36 pm
when u get to 405 make sure im there to spot ya man. haha speaking of that is there a detroit session in the works for january?

LegendKillerJosh
01-03-08, 7:40 pm
thats a nice day....but may i make a suggestion on your speed bench day, try doing 9x3 and every third set switch your grip (start wide, then go normal, final close).....i've done this before on the Westside program and saw good results

That's not a bad suggestion, what is that suppose to do though?

IRBS
01-04-08, 9:31 am
That's not a bad suggestion, what is that suppose to do though?

On Dynamic Effort days a lot of people change their grip between Close, Medium, and Wide. Also, for a true Dynamic Effort Day you should really be doing 8 sets of 3 or 10 sets of 2 with about 50% of your 1RM, for you 175-185lbs (based on a 350lbs 1RM).

Just a suggestion.

Nice work overall though.

Big Wides
01-04-08, 9:48 am
On Dynamic Effort days a lot of people change their grip between Close, Medium, and Wide. Also, for a true Dynamic Effort Day you should really be doing 8 sets of 3 or 10 sets of 2 with about 50% of your 1RM, for you 175-185lbs (based on a 350lbs 1RM).

Just a suggestion.

Nice work overall though.

i feel that when you change the grip espically on a DE day you are able to hit different points/fibers of the chest that are normally not hit during a ME day, it allows for more strength and muscle growth IMO......you can also switch up the % used on DE days to go from 50%-65% in a four week period, thus your sets/rep scheme will change as well or you can stay at what IRBS has mentioned

IRBS
01-04-08, 9:51 am
i feel that when you change the grip espically on a DE day you are able to hit different points/fibers of the chest that are normally not hit during a ME day, it allows for more strength and muscle growth IMO......you can also switch up the % used on DE days to go from 50%-65% in a four week period, thus your sets/rep scheme will change as well or you can stay at what IRBS has mentioned

Cycling up as Wides has mentioned can be very beneficial. Week 1 at 50% week 2 at 55, 3 at 60, 4 at 65 then back down and start over. You just have to remember that when you are doing Max Effort work and Dynamic Effort work you are going to need a lot of calories and rest due to the increased load on your system.

Also remember for Dynamic work you do a set every 30-45 sec. If you do it right you should be gased after a speed day.

LegendKillerJosh
01-04-08, 11:07 pm
Those are all great suggestions guys. To be honest I would have done 8 sets but I simply got impatient. I was resting around 4.5mins per set. I thought for the dynamic day I was suppose to use around 65-70%, so I did 225. I'll try more sets next time, and maybe a lighter weight but switching up the grip. Thanks guys. Tomorrow is leg day.

Pizzalamp
01-04-08, 11:20 pm
Those are all great suggestions guys. To be honest I would have done 8 sets but I simply got impatient. I was resting around 4.5mins per set. I thought for the dynamic day I was suppose to use around 65-70%, so I did 225. I'll try more sets next time, and maybe a lighter weight but switching up the grip. Thanks guys. Tomorrow is leg day.

Leg Day!
Looking forward to seeing how it goes
I guess youll be hobbling on sunday lol

LegendKillerJosh
01-05-08, 7:58 pm
I wasn't able to train today, I had to work even earlier than usual. Can't go tomorrow either because of work, so that means Monday I will be ready to unleash HELL.

Pizzalamp
01-05-08, 10:21 pm
I wasn't able to train today, I had to work even earlier than usual. Can't go tomorrow either because of work, so that means Monday I will be ready to unleash HELL.

the times where i cant go for a few days gets me so anxious that i explode in the gym
im sure youll be the same!!!

LegendKillerJosh
01-07-08, 3:22 pm
I ended up doing arms and calves today, I'm saving legs for Wednesday with my training partner.

Close Grips
135 x 10, 225 x 4, 275 x 3, 300 x 3, 305 x 3

Dips
BW x 10, 45 x 8, 45 x 7
In between the last two sets I did:
Tricep extensions
80 x 20

DB curls
15s x 12, 30s x 10, 45s x 11

Cybex Preacher Curls
35 x 8, 45 x 7

Standing Calf Raise on Machine
150 x 12, 240 x 10, 330 x 10, 420 x 10, 510 x 9

LegendKillerJosh
01-09-08, 7:02 pm
Legs today

Bench Squats
135 x 12, 225 x 10, 315 x 6, 405 x 5, 455 x 4

Hammer Strength Leg Curls
45 x 15, 90 x 10, 115 x 8

Leg Extensions
50 x 15, 90 x 15, 130 x 11

Cardio

I decided I was just going to hit some heavy squats, two basic exercises and jog for a little bit. I'm trying to get more cardio in my routine and also trying not to add much more size to my thighs to let the upper body and calves catch up.

Lethal_Banana
01-09-08, 9:35 pm
Nice and sweet leg session there, Josh! So you're a powerlifter, huh?

Keep hitting those weights!

Cheers,
LB

Pizzalamp
01-09-08, 9:41 pm
Legs today

Bench Squats
135 x 12, 225 x 10, 315 x 6, 405 x 5, 455 x 4

Hammer Strength Leg Curls
45 x 15, 90 x 10, 115 x 8

Leg Extensions
50 x 15, 90 x 15, 130 x 11

Cardio

I decided I was just going to hit some heavy squats, two basic exercises and jog for a little bit. I'm trying to get more cardio in my routine and also trying not to add much more size to my thighs to let the upper body and calves catch up.

solid Josh
your squats are excellent!
oh I love bench squats-i gotta say since doing them my depth and form has really improved on my regular squat

LegendKillerJosh
01-10-08, 7:29 pm
solid Josh
your squats are excellent!
oh I love bench squats-i gotta say since doing them my depth and form has really improved on my regular squat

For some reason bench squats take the pressure off my lower back and stress my quads way more.

LegendKillerJosh
01-10-08, 7:33 pm
Today was chest day, with my new elbow wraps that really helped a lot.

Bench press
135 x 10, 225 x 4, 275 x 4, 315 x 3, 335 x 2

Inc DB Press
70s x 16, 90s x 10, 100s x 6

Inc BB Press
135 x 18

Cardio

After benching I just wanted to do some light work like usual. Finished with some jogging, nothing special. Taking the day off tomorrow and doing back on Saturday.

Pizzalamp
01-10-08, 10:40 pm
For some reason bench squats take the pressure off my lower back and stress my quads way more.
for me its the same thing-and man-smith squats KILL my lower back

Today was chest day, with my new elbow wraps that really helped a lot.

Bench press
135 x 10, 225 x 4, 275 x 4, 315 x 3, 335 x 2

Inc DB Press
70s x 16, 90s x 10, 100s x 6

Inc BB Press
135 x 18

Cardio

After benching I just wanted to do some light work like usual. Finished with some jogging, nothing special. Taking the day off tomorrow and doing back on Saturday.
nice bro-i gotta get some elbow wraps-i feel its time:(

LegendKillerJosh
01-10-08, 10:42 pm
for me its the same thing-and man-smith squats KILL my lower back

nice bro-i gotta get some elbow wraps-i feel its time:(

They are worth it. 315 didn't even feel heavy.

Pizzalamp
01-12-08, 12:55 am
They are worth it. 315 didn't even feel heavy.

looks like ill be picking those up for next week

LegendKillerJosh
01-12-08, 8:46 pm
Back and Calves (light) this morning:

Pulldowns
80 x 50 - took 3 sets to get to 50

Cybex Seated Rows
100 x 15, 130 x 15, 160 x 12,5 - rest/pause

Reverse Flyes
80 x 11, 100 x 12, 120 x 12

Shrugs
135 x 15, 225 x 15, 315 x 17, 365 x 9

Standing Cybex Calf Raise
150 x 20, 240 x 20, 330 x 13

Pizzalamp
01-12-08, 9:01 pm
Back and Calves (light) this morning:

Pulldowns
80 x 50 - took 3 sets to get to 50

Cybex Seated Rows
100 x 15, 130 x 15, 160 x 12,5 - rest/pause

Reverse Flyes
80 x 11, 100 x 12, 120 x 12

Shrugs
135 x 15, 225 x 15, 315 x 17, 365 x 9

Standing Cybex Calf Raise
150 x 20, 240 x 20, 330 x 13

nice job josh those shrugs look good man
sigh...i wish we had a cybex calf raise in our gym-

LegendKillerJosh
01-12-08, 11:06 pm
nice job josh those shrugs look good man
sigh...i wish we had a cybex calf raise in our gym-

Yeah the cybex standing calf is nice. It has a 150lb weight stack and I've added as much as 400 extra pounds to it. It can really handle a lot of weight.

tank08
01-13-08, 1:17 pm
damn....ill be looking into this often... i want to get by bench up to 315 by the summer

LegendKillerJosh
01-14-08, 10:57 pm
Speed Bench / Delts

Bench
225 x 3, 7 sets, 4 mins rest, reps as fast as possible

Military Press
135 x 8, 185 x 5, 205 x 4

Cybex Side Raise (one arm at a time)
80 x 8, 110 x 8, 150 x 8

Seated DB Press
40s x 10, 60s x 10, 80s x 5

very pleased with the military presses. i don't believe I've used 205 before and I got out one more rep than last week when I only used 200. My speed was way faster as well on the speed benching. the 225 went up all 3 reps lightning fast.

Pizzalamp
01-14-08, 11:06 pm
u killed it nice job!

LegendKillerJosh
01-17-08, 6:44 pm
Heavy bench day

Bench Press
135 x 8, 225 x 5, 275 x 4, 315 x 2, 340 x 1, 355/f - failed on this because I didn't chalk the hands and they were sliding outward. Will do next week without the extra set of 340 in there.

Inc DB Press - Partial Reps
75s x 15, 90s x 12, 105s x 6

Inc BB Press - Partial Reps/Forced Reps/Spotted Reps
135 x ? really don't know how many I got, just went till completely burned out

15 mins Cardio

Legs tomorrow
Back/Biceps Saturday with my Detroit Animals!

Pizzalamp
01-17-08, 6:47 pm
Heavy bench day

Bench Press
135 x 8, 225 x 5, 275 x 4, 315 x 2, 340 x 1, 355/f - failed on this because I didn't chalk the hands and they were sliding outward. Will do next week without the extra set of 340 in there.

Inc DB Press - Partial Reps
75s x 15, 90s x 12, 105s x 6

Inc BB Press - Partial Reps/Forced Reps/Spotted Reps
135 x ? really don't know how many I got, just went till completely burned out

15 mins Cardio

Legs tomorrow
Back/Biceps Saturday with my Detroit Animals!

NICE BRO
your bench is sick real good numbers

hey bout ya screenname-legendkiller-is it cause u like randy orton??

LegendKillerJosh
01-17-08, 7:08 pm
NICE BRO
your bench is sick real good numbers

hey bout ya screenname-legendkiller-is it cause u like randy orton??

Yeah, I use to watch wrestling up until the Chris Benoit incident then I just couldn't take watching it anymore. He was like my last favorite wrestler and now the business drove him off the edge too.

Pizzalamp
01-17-08, 10:22 pm
Yeah, I use to watch wrestling up until the Chris Benoit incident then I just couldn't take watching it anymore. He was like my last favorite wrestler and now the business drove him off the edge too.

understandable-its not what it used to be
its kinda boring now

although orton is my fav-just got his new t shirt today haha

LegendKillerJosh
01-18-08, 3:35 pm
I didn't want to squat or do too much today since tomorrow I'm getting together with the Detroit Chapter for some Deads. Very short workout today:

Cybex Calf Raises - Heavy day
150 x 15, 240 x 5, 330 x 5, 420 x 5, 510 x 5, 600 x 9

Leg Press - Partial reps, light weight
180 x 20, 360 x 20, 540 x 18, 720 x 15, 900 x 13

16mins of Cardio.

Resting up and eating big for Detroit Animals Part III

Northman
01-18-08, 11:44 pm
Hey bro, thanks for sending me over here. Benching is my weakest movement, so I feel I have a lot I can learn from you.

Pizzalamp
01-18-08, 11:52 pm
haha i like how u said light quads and u bust out 900lbs
nice job bro

LegendKillerJosh
01-19-08, 9:01 am
Hey bro, thanks for sending me over here. Benching is my weakest movement, so I feel I have a lot I can learn from you.

Well the best advice I can give is that benching is all form. Generally when I fail on a lift, it wasn't from a lack of strength, but from some sort of flaw in technique. I lowered the bar too fast, too slow, bounced the weight, grip was too wide, didn't have my FEET in the right place, etc. Thanks for checking in Stiff. I want to atleast have done 365 before the Arnold, which I don't think should be too much of a problem, even though my Wisdom teeth are hurting me right now and getting those out could set me back a week or two.

LegendKillerJosh
01-19-08, 9:01 am
haha i like how u said light quads and u bust out 900lbs
nice job bro

I admit I was doing half reps, but that is my style on the leg press. Once my knees are crushing my lungs I can't go down any further.

Northman
01-19-08, 10:55 am
Well the best advice I can give is that benching is all form. Generally when I fail on a lift, it wasn't from a lack of strength, but from some sort of flaw in technique. I lowered the bar too fast, too slow, bounced the weight, grip was too wide, didn't have my FEET in the right place, etc. Thanks for checking in Stiff. I want to atleast have done 365 before the Arnold, which I don't think should be too much of a problem, even though my Wisdom teeth are hurting me right now and getting those out could set me back a week or two.

I've been told by benchers that my form is decent, I just don't like to bench. Something I need to overcome if I plan to do well. I wouldn't mind if you took a better look at my form when we get the chance again though.

Take care with those teeth. After you get them out, make sure you do EVERYTHING the dental surgen says, or you may end up with dry sockets like me.

LegendKillerJosh
01-19-08, 11:03 pm
Take care with those teeth. After you get them out, make sure you do EVERYTHING the dental surgen says, or you may end up with dry sockets like me.

That's nothing to joke about, I certainly will do. I think I'm going to get them out during my spring break, which is a couple of months still. I can still eat for now.

LegendKillerJosh
01-19-08, 11:05 pm
Today's session was with my Detroit crew in Rob's basement, and I honestly can't remember everything I did. It was something like this:

Bent rows - 3 sets
DB Rows - drop sets
Deadlifts - 3 sets
Skull crushers - 3 sets
Close Grips - 4 sets

So it was pretty much a back/tricep day for me. I'm working all day tomorrow so Monday will be back to speed bench/delts day again since I did legs and regular bench on Friday and Thursday this week.

LegendKillerJosh
01-21-08, 2:50 pm
Speed Bench/Delts

Bench
225 x 3, 8 sets. My partner timed me, fastest I got the 3 reps was 2.86 seconds

DB Military
20s x 20, 50s x 20, 75s x 10, 75s x 6

Superset
DB Side Raises - 20s x 10
Smith Machine Military Press
135 x 10, 155 x 8

LegendKillerJosh
01-23-08, 4:19 pm
I didn't feel like I got a very good back/bis workout at the Detroit session, so I redid them today:

Pull Downs
80 x 50 (3 sets to get 50)

Seated Rows (one arm at a time)
80 x 8, 110 x 8, 140 x 9

Hammer Strength Low Row Machine
2 plates per side - 15 reps
3 plates per side - 12 reps
4 plates per side - 9 reps

Seated DB Curls
20s x 10, 35s x 8, 50s x 6, 55s x 6

Cybex Preacher Curl
25 x 10, 35 x 7, 40 x 5 - 2 drop sets

Pizzalamp
01-25-08, 9:16 pm
I didn't feel like I got a very good back/bis workout at the Detroit session, so I redid them today:

Pull Downs
80 x 50 (3 sets to get 50)

Seated Rows (one arm at a time)
80 x 8, 110 x 8, 140 x 9

Hammer Strength Low Row Machine
2 plates per side - 15 reps
3 plates per side - 12 reps
4 plates per side - 9 reps

Seated DB Curls
20s x 10, 35s x 8, 50s x 6, 55s x 6

Cybex Preacher Curl
25 x 10, 35 x 7, 40 x 5 - 2 drop sets

damn ya seated db curls are strong!!
and th same w/ the low row!

LegendKillerJosh
01-25-08, 11:22 pm
damn ya seated db curls are strong!!
and th same w/ the low row!

I love the low rows. Hammer Strength makes some good machines. And actually I'm not happy about the DB Curls, I've been curling the same damn weight for about a year now and it's obvious my biceps haven't grown much. I need to stick with one exercise and keep adding the weight.

LegendKillerJosh
01-26-08, 10:38 am
Heavy bench / triceps

actually I was planning on light benching since my partner wasn't there and I went straight to the gym upon rising without eating anything. But fuck light weights

Bench Press
135 x 10, 185 x 6, 225 x 4, 275 x 4, 315 x 2, 355 x 1 (New PR)

Inc DB Press
55s x 15, 70s x 12

Weighted Dips
BW x 8, 45 x 8, 90 x 5

Cable Tricep Pushdowns
100 x 13, 2 drops sets of 70 and 40 till failure on each set

Triceps were absolutely fried. No chance I could have even done 10 pounds for 1 rep after. needless to say I'm freakin' starvin too so I want to eat 2 solid meals before work and sip on a gainer shake during. Working all day tomorrow, so I resume monday with Legs.

Pizzalamp
01-26-08, 10:58 am
Heavy bench / triceps

actually I was planning on light benching since my partner wasn't there and I went straight to the gym upon rising without eating anything. But fuck light weights

Bench Press
135 x 10, 185 x 6, 225 x 4, 275 x 4, 315 x 2, 355 x 1 (New PR)

Inc DB Press
55s x 15, 70s x 12

Weighted Dips
BW x 8, 45 x 8, 90 x 5

Cable Tricep Pushdowns
100 x 13, 2 drops sets of 70 and 40 till failure on each set

Triceps were absolutely fried. No chance I could have even done 10 pounds for 1 rep after. needless to say I'm freakin' starvin too so I want to eat 2 solid meals before work and sip on a gainer shake during. Working all day tomorrow, so I resume monday with Legs.

great josh
impressive dips!!!
i always guage the effectiveness of my workout by how hungry i get sounds like u killed it

LegendKillerJosh
01-26-08, 11:11 am
great josh
impressive dips!!!
i always guage the effectiveness of my workout by how hungry i get sounds like u killed it

For sure. I took a pack of nitro and washed it down with chicken, stuffing, and gatorade. What should I eat before work? I'm craving beef LOL

LegendKillerJosh
01-29-08, 10:07 am
looks the my journey is going to be on a hopefully short hiatus. I'm coming down with something bad right now, my asthma is bad and I'm burning up. I'm seeing a doctor in a couple hours, I'll let you know how it goes. I have a bad feeling I may have Bronchitis.

Pizzalamp
01-29-08, 10:45 am
looks the my journey is going to be on a hopefully short hiatus. I'm coming down with something bad right now, my asthma is bad and I'm burning up. I'm seeing a doctor in a couple hours, I'll let you know how it goes. I have a bad feeling I may have Bronchitis.

fel better bro

Northman
01-29-08, 4:11 pm
looks the my journey is going to be on a hopefully short hiatus. I'm coming down with something bad right now, my asthma is bad and I'm burning up. I'm seeing a doctor in a couple hours, I'll let you know how it goes. I have a bad feeling I may have Bronchitis.

Well now, that's no fun. You don't think some ammonia would clear that up, do you? lol! I'm just kidding, don't try t.

LegendKillerJosh
01-30-08, 2:17 pm
My blood test came back negative. Apparently it's just a bacterial infection that is sitting in my lungs and throat, and I got a really high fever. The worst part is I can't really eat anything. I've had soup broth and 1 popsicle in the last 2 days.

Northman
01-30-08, 2:44 pm
Have you tried to keep down egg whites? I find that since they are easily digested, they don't bother my stomach too much when I'm ill. I also go with boiled chicken with rice too.

LegendKillerJosh
01-31-08, 9:40 pm
I'm doing better today, I'll finish my antibiotics Saturday, resume pak on Sunday, and hopefully I'll feel good enough to train Monday. If not, I'll start again Wednesday. For me, going less than 2 weeks without training is fine. I'll be back where I was in no time.

Pizzalamp
01-31-08, 9:51 pm
I'm doing better today, I'll finish my antibiotics Saturday, resume pak on Sunday, and hopefully I'll feel good enough to train Monday. If not, I'll start again Wednesday. For me, going less than 2 weeks without training is fine. I'll be back where I was in no time.

feel better bro

lifterkid17
02-05-08, 7:17 pm
Hey bro just checkin in and seein how the pies are goin up.. lemme know and i also looked into some wrist wraps like you said so hopefully they come in soon

LegendKillerJosh
02-06-08, 11:47 am
The journey resumes tomorrow. I'm finally ready. I can finally eat again.

Northman
02-06-08, 1:44 pm
The journey resumes tomorrow. I'm finally ready. I can finally eat again.

How's your weight doing?

blueIMlifter
02-06-08, 4:48 pm
The journey resumes tomorrow. I'm finally ready. I can finally eat again.

you had better throw down about 10,000 calories a day for awhile to make up for it lol. glad all is good for you now.

LegendKillerJosh
02-06-08, 10:06 pm
How's your weight doing?

209.5 - I lost 5 pounds but hopefully it was mostly water. Those 5 pounds will back in a week or two.

LegendKillerJosh
02-06-08, 10:07 pm
you had better throw down about 10,000 calories a day for awhile to make up for it lol. glad all is good for you now.

I always do my best to get the calories in. But your right, I'm going nuts till I'm 100%.

LegendKillerJosh
02-07-08, 6:05 pm
Back in the game today.

I did a Mike Mentzer inspired high intensity workout today, which means 1 working set of a compound exercise for each muscle group pre-exhausted with 1 set of an isolation movement for said muscle group. Here's how it went (arms and shoulders):

Overhead DB Press
40s x 15, 65s x 12, 75s x 4 - before this set, pre-exhaust with
DB Side Raises - 20s x 13

Bent Over DB Raise - 25s x 11

Close Grip - Palm-In pulldowns
80 x 15, 110 x 10, 150 x 4 - pre-exhaust with
Cybex Preacher Curl - 45 x 10

Close Grip Bench Press
145 x 10, 235 x 8, 235 x 4 - pre-exhaust with
Cable Tricep Extensions - 100 x 10

Doesn't look like much, but it is. No rest between the working sets, and the pre-exhaust are killer. No heavy weights, ego left at home, my delts and arms are fried.

Northman
02-07-08, 7:20 pm
I don't know about you, but it does look like much. I have a hard time benching what you close-grip without pre-exhausting the primary muscles.

LegendKillerJosh
02-07-08, 8:25 pm
I don't know about you, but it does look like much. I have a hard time benching what you close-grip without pre-exhausting the primary muscles.

Mike Mentzer really had a wicked program. The guy built an Olympia level physique and he only trained once every 3-5 days or so.

Pizzalamp
02-07-08, 8:29 pm
Back in the game today.

I did a Mike Mentzer inspired high intensity workout today, which means 1 working set of a compound exercise for each muscle group pre-exhausted with 1 set of an isolation movement for said muscle group. Here's how it went (arms and shoulders):

Overhead DB Press
40s x 15, 65s x 12, 75s x 4 - before this set, pre-exhaust with
DB Side Raises - 20s x 13

Bent Over DB Raise - 25s x 11

Close Grip - Palm-In pulldowns
80 x 15, 110 x 10, 150 x 4 - pre-exhaust with
Cybex Preacher Curl - 45 x 10

Close Grip Bench Press
145 x 10, 235 x 8, 235 x 4 - pre-exhaust with
Cable Tricep Extensions - 100 x 10

Doesn't look like much, but it is. No rest between the working sets, and the pre-exhaust are killer. No heavy weights, ego left at home, my delts and arms are fried.

nice bro!!!
im a huge mentzer fan so this makes me very happy to see
his workouts were no joke-i really agree w/ his teachings

LegendKillerJosh
02-07-08, 8:46 pm
nice bro!!!
im a huge mentzer fan so this makes me very happy to see
his workouts were no joke-i really agree w/ his teachings

It was intense enough that I was running out of breath on the supersets, something that shouldn't happen doing anaerobic exercise. I think Mentzer was way ahead of his time, and people are just now realizing that sometimes less is more, and that 6 day splits are completely outdated.

Pizzalamp
02-07-08, 8:49 pm
It was intense enough that I was running out of breath on the supersets, something that shouldn't happen doing anaerobic exercise. I think Mentzer was way ahead of his time, and people are just now realizing that sometimes less is more, and that 6 day splits are completely outdated.

one thing i always remember is he was talking about going to the gym w/ his brother and they were on day 2,and they both realized they werent recovered from the day before and it would have been useless to train if they werent fully recovered-then he talked about times where they would somtimes take 3-4 days off if needed

he was def way ahead of his time

Northman
02-07-08, 8:51 pm
It doesn't sound as if his style of training is for me. I have a hard time staying out of the gym. It may be a little counter-productive, but I don't have scheduled "off" days.

LegendKillerJosh
02-07-08, 9:30 pm
It doesn't sound as if his style of training is for me. I have a hard time staying out of the gym. It may be a little counter-productive, but I don't have scheduled "off" days.

If you ever feel like you've plateaued in the gaining size department, it might be a good routine for you. You can train every 2-3 days, and eat like crazy between workouts, enough to not only repair the muscles but give them enough time to repair and grow beyond. I was skeptical of his idea but his book "High Intensity Training the Mike Mentzer Way" is a very well written and scientifically sound book.

mjsef88
02-08-08, 1:00 pm
Close Grip Bench Press
145 x 10, 235 x 8, 235 x 4 - pre-exhaust with
Cable Tricep Extensions - 100 x 10



thats nuts man. Fantastic job. I'll also have to look into picking up Mentzer's book.

LegendKillerJosh
02-08-08, 8:03 pm
Hey guys this is my 900th post. 100 more till 1000. I wonder what the hell I've said in all those posts. I truely think I could talk forever about lifting/eating/supps and all that jazz. This sport is made to be way too complicated when it shouldn't be.

LegendKillerJosh
02-09-08, 11:09 am
Legs day! feeling totally cashed right now, and from such a short, sweet workout:

Leg Press
180 x 15, 450 x 12, 630 x 10, (Leg Ext 120 x 15), 810 x 6

Barbell Calf Raise on 2x4
135 x 15, 315 x 15, 405 x 10

Cardio - 15 mins light jog

Pizzalamp
02-09-08, 11:13 am
nice josh
the shortest workouts are always my fav

LegendKillerJosh
02-09-08, 11:18 am
nice josh
the shortest workouts are always my fav

For sure, on those last 2 reps of leg presses I was using my hands on my knees to help push the weight up since they were tired from the leg extensions. No use continueing after that.

widdlewade44
02-09-08, 11:25 am
If you ever feel like you've plateaued in the gaining size department, it might be a good routine for you. You can train every 2-3 days, and eat like crazy between workouts, enough to not only repair the muscles but give them enough time to repair and grow beyond. I was skeptical of his idea but his book "High Intensity Training the Mike Mentzer Way" is a very well written and scientifically sound book.

The Late Mike Mentzer's method, HIT, and book are very good. Dorian Yates used both Mentzer's method and advice in going on to become a 6 time Mr. Olympia. Overall the method is 'different' from what you may be used to but it is effective, very effective and worth looking into.

Great recommendation Josh and I second it, peace.

You've got a nice log here bro, keep up the good work.

Kevin
widdlewade44

LegendKillerJosh
02-09-08, 8:39 pm
The Late Mike Mentzer's method, HIT, and book are very good. Dorian Yates used both Mentzer's method and advice in going on to become a 6 time Mr. Olympia. Overall the method is 'different' from what you may be used to but it is effective, very effective and worth looking into.

Great recommendation Josh and I second it, peace.

You've got a nice log here bro, keep up the good work.

Kevin
widdlewade44

I don't really follow Mentzer exactly as he did, I just incorporate some of his philosophies into my training, such as high intensity, heavy weight low rep sets with pre-exhausting. I train about 3-4 days a week though and that is obviously more than Mentzer did.

I think the difference in Yate's training is he believed in doing many exercises but just like 1-3 sets each to hit the muscles from every angle, but he did do heavy weights and a low rep, high intensity style. I believe he followed a 3 days-per-week split

LegendKillerJosh
02-11-08, 9:53 pm
Lats:

Pulldowns
2 warm ups, (Straight arm pulldowns for pre-exhaust 100 x 10), 160 x 6, rest 10 seconds, 2 more reps

Shrugs
225 x 15, 315 x 10, 365 x 6, no rest drop set - 315 x ?fogot how many reps

cardio - 16 minutes light jogging

This was it. normally I'd do rack pulls or full blown deads, but my hams are sore from legs day. My lats were fried from the pre-exhaust and utilizing the rest/pause DC style. Some shrugs and I was done. I'm letting my lower back rest, as I don't take chances with that area, it's too easy to fuck up.

Pizzalamp
02-11-08, 10:14 pm
Lats:

Pulldowns
2 warm ups, (Straight arm pulldowns for pre-exhaust 100 x 10), 160 x 6, rest 10 seconds, 2 more reps

Shrugs
225 x 15, 315 x 10, 365 x 6, no rest drop set - 315 x ?fogot how many reps

cardio - 16 minutes light jogging

This was it. normally I'd do rack pulls or full blown deads, but my hams are sore from legs day. My lats were fried from the pre-exhaust and utilizing the rest/pause DC style. Some shrugs and I was done. I'm letting my lower back rest, as I don't take chances with that area, it's too easy to fuck up.

strong workout
but most importantly a SMART workout

LegendKillerJosh
02-14-08, 6:11 pm
Chest day, the highest intensity I've managed yet, you're about to find out why

Incline Barbell Bench
4 warm ups, 275 x 4 - got all 4 with no spot so I wasn't finished yet

Hammer Strength Incline Press
1 warm up, (DB Flyes pre-exhaust, 80s x 8) 300 x 1.5, no rest drop set 270 x 2

The last reps on the hammer strength took atleast 5 seconds to get up, and I went till absolute failure. Needless to say my Chest is absolutely done for.

Cardio - 20 minutes light jogging

Took less than 45 minutes including the 20 of cardio. My mom is so nice she made me a 1 1/2 pound London Broil for dinner, so I'm eating that by myself this Valentines day (after my nitro/creatine/sugar concoction of course).

mjsef88
02-14-08, 9:26 pm
Chest day, the highest intensity I've managed yet, you're about to find out why

Incline Barbell Bench
4 warm ups, 275 x 4 - got all 4 with no spot so I wasn't finished yet

Hammer Strength Incline Press
1 warm up, (DB Flyes pre-exhaust, 80s x 8) 300 x 1.5, no rest drop set 270 x 2

The last reps on the hammer strength took atleast 5 seconds to get up, and I went till absolute failure. Needless to say my Chest is absolutely done for.

Cardio - 20 minutes light jogging

Took less than 45 minutes including the 20 of cardio. My mom is so nice she made me a 1 1/2 pound London Broil for dinner, so I'm eating that by myself this Valentines day (after my nitro/creatine/sugar concoction of course).

Badass session.

....so i take it your mom was your valentine this year also....

Pizzalamp
02-14-08, 9:41 pm
Chest day, the highest intensity I've managed yet, you're about to find out why

Incline Barbell Bench
4 warm ups, 275 x 4 - got all 4 with no spot so I wasn't finished yet

Hammer Strength Incline Press
1 warm up, (DB Flyes pre-exhaust, 80s x 8) 300 x 1.5, no rest drop set 270 x 2

The last reps on the hammer strength took atleast 5 seconds to get up, and I went till absolute failure. Needless to say my Chest is absolutely done for.

Cardio - 20 minutes light jogging

Took less than 45 minutes including the 20 of cardio. My mom is so nice she made me a 1 1/2 pound London Broil for dinner, so I'm eating that by myself this Valentines day (after my nitro/creatine/sugar concoction of course).
WOAH!!!!!! AWESOME JOB JOSH

Thats very nice of your mom too

LegendKillerJosh
02-14-08, 10:36 pm
Badass session.

....so i take it your mom was your valentine this year also....

I guess you could put it like that haha, I couldn't feel more pathetic right now even after that good workout.


WOAH!!!!!! AWESOME JOB JOSH

Thats very nice of your mom too

My mom has always supported me in my twisted quest to better myself, and I am very grateful she always provides me with however much I can eat.

mjsef88
02-14-08, 10:44 pm
I guess you could put it like that haha, I couldn't feel more pathetic right now even after that good workout.



My mom has always supported me in my twisted quest to better myself, and I am very grateful she always provides me with however much I can eat.

x2....My mom is the good old standby, and she's always happy with being a standby. theres nothing pathetic about it....it's your mother for christ's sake.

...gentlemen remember, not only do you send your sweetheart flowers on valentine's day, but to your mother as well....after all, you lived IN her for 9 months.

blueIMlifter
02-14-08, 10:45 pm
no shame in spending time with your mom on valentines day. and hell i think the london broil is just about the best gift you can get. i mean shoot tonight i spent my time at an ice hockey rink working a valentines skate lol....who feels pathetic now!??!

LegendKillerJosh
02-14-08, 10:56 pm
no shame in spending time with your mom on valentines day. and hell i think the london broil is just about the best gift you can get. i mean shoot tonight i spent my time at an ice hockey rink working a valentines skate lol....who feels pathetic now!??!

You guys always find a way to cheer me up. I mean it's not like I was sitting in my room with the lights off listening to emo music while I wrote poetry, I could care less if I had a date for V-day. Sure it would be nice, but I'm not upset or anything. And I will add, the london broil was so tender I was eating it for a half hour before I was finally full.

Northman
02-15-08, 12:58 am
How's this for sad. I spent the entire night ALONE!!! There wasn't even anybody at the gym when I was there. My GF starts work when I get off so I haven't even seen her all week. Oh well. I wish I had gotten to spend time with my mom.

LegendKillerJosh
02-15-08, 4:06 pm
Nothing exciting today to post, just did 45 minutes of very light cardio. 5 minutes walking, 5 minutes faster walking, 5 minutes light jogging, 20 minutes jogging, 10 minutes of cool down back to a walk again.

Pizzalamp
02-15-08, 11:04 pm
Nothing exciting today to post, just did 45 minutes of very light cardio. 5 minutes walking, 5 minutes faster walking, 5 minutes light jogging, 20 minutes jogging, 10 minutes of cool down back to a walk again.

it may not be fun but we gotta do it

LegendKillerJosh
02-16-08, 11:45 pm
Legs:

Box Squats
2 warm up sets, (LegExt 130 x 13 for pre-exhaust), 365 x 7

Seated Calf Raise
1 warm up, 140 x 8, very slow, concentrated reps

15 minutes fast walking on treadmill

I was hoping to get over 10 reps with the box squats, but the leg extensions were brutal and I had a feeling I wouldn't get it. after the first few I thought I was going to be done at 5 reps, but I squeezed out 2 more, and got very dizzy haha. Legs are a truely beautiful workout.

Pizzalamp
02-17-08, 12:01 am
dizzy during a leg workout yeah sounds about right haha

nice job bro

Northman
02-17-08, 12:18 pm
I keep looking at your workouts and remain completely amazed. They have even less volume that mine! 365 x 7 on box squats is hard work.

LegendKillerJosh
02-18-08, 9:13 am
I keep looking at your workouts and remain completely amazed. They have even less volume that mine! 365 x 7 on box squats is hard work.

No doubt! I don't do high volume workouts at all. That is not my philosphy in training. I follow Mentzer - "to get maximum results in minimal time, workouts must be intense, brief, and infrequent."

Northman
02-18-08, 10:36 am
You have the strength of someone who trains for power, but I remember you saying on another thread that you might be interested in doing a bb comp. Have you chosen a direction yet?

LegendKillerJosh
02-18-08, 11:22 am
You have the strength of someone who trains for power, but I remember you saying on another thread that you might be interested in doing a bb comp. Have you chosen a direction yet?

Actually I haven't. I honestly don't think I'll be getting on stage anytime soon. I think it will be years before I have the size to shred down and still be huge enough to win some shows. In the mean time, I am making good muscle gains with the way I train and I'm going to stick with it.

LegendKillerJosh
02-18-08, 9:47 pm
My god...me and my partner defined intensity today, just doing so many forced reps on those last supersets:

DB presses
2 warm ups (side raises 25s x 12), 75s x 5

Palm in Pulldowns
2 warm ups (DB Curls 45s x 9) 160 x 4.5

Close Grip Bench
2 warm ups (TriExt 100 x 14), 245 x 3

Those pre-exhausts are off the hook. I'm going to keep doing those until I don't feel like I'm making progress anymore, then I'll employ some other intensity technique to the routine. I know if I follow this routine, upping the intensity and cutting the duration, and keeping the rest days up I will never stop making gains.

Northman
02-18-08, 11:27 pm
My god...me and my partner defined intensity today, just doing so many forced reps on those last supersets:

DB presses
2 warm ups (side raises 25s x 12), 75s x 5

Palm in Pulldowns
2 warm ups (DB Curls 45s x 9) 160 x 4.5

Close Grip Bench
2 warm ups (TriExt 100 x 14), 245 x 3

Those pre-exhausts are off the hook. I'm going to keep doing those until I don't feel like I'm making progress anymore, then I'll employ some other intensity technique to the routine. I know if I follow this routine, upping the intensity and cutting the duration, and keeping the rest days up I will never stop making gains.

This looks like a high volume session for you. I may start including more of these pre-exhausts myself after our next ABC meeting. I definitely felt it in my delts when I used 'em. Keep up the good work.

LegendKillerJosh
02-19-08, 10:21 am
This looks like a high volume session for you. I may start including more of these pre-exhausts myself after our next ABC meeting. I definitely felt it in my delts when I used 'em. Keep up the good work.

They are truely killer. After the side raises, which I did very slow and under control, and squeezing the delts at the top pause, my delts were already fried. How I got out 5 reps on the DB presses is really beyond me, but I can tell I'm pushing myself to new growth. Same goes with the biceps, bringing in the fresh lats to deliver the final blow really crushes the smaller weaker biceps, especially when you remember to be squeezing the biceps throughout the whole movement, including the negative portion of the lift.

LegendKillerJosh
02-20-08, 11:56 am
It's easy for a hungry bodybuilder to want to train all the time to get great results. It's hard to stay out of the gym sometimes, but that's what I'm doing now. This is my 2nd rest day in a row, and I can't wait to get in their tomorrow, but it's helping big time. I know by the time I burst in the door tomorrow, I'm going to be ready to break all existing PR's, and that is what's gettin me results. I don't have days where I don't "feel" like going heavy, or days where I "feel" week or have bad workouts anymore. This training every 2-3 days is already doing great things for me, I can't wait to see the muscle growth 6 months from now.

LegendKillerJosh
02-21-08, 6:41 pm
I decided to do chest today since my lats are still sore from Monday.

Incline BB Press
2 warm ups, 280 x 4 - up 5lbs from last week, new PR

Hammer Strength Incline Press
1 warm up, (Pec Dec - Stack x 8), 270 x 5 1/4, spotter was helping

15 minutes light jogging

REBORN1
02-21-08, 6:45 pm
damn 280 on inclines is insane, keep up the good work bro

LegendKillerJosh
02-21-08, 6:47 pm
damn 280 on inclines is insane, keep up the good work bro

Thanks bro, do you have a journey I can check in on?

Northman
02-22-08, 3:35 am
damn 280 on inclines is insane, keep up the good work bro

He preaches the truth brother!

LegendKillerJosh
02-22-08, 4:16 pm
Just cardio today, 40 minutes on the treadmill. Nothing else to post today, Back workout tomorrow morning.

REBORN1
02-22-08, 8:45 pm
Thanks bro, do you have a journey I can check in on?

yea i do, ill throw a link in my sig for it

Pizzalamp
02-23-08, 12:07 am
Just cardio today, 40 minutes on the treadmill. Nothing else to post today, Back workout tomorrow morning.

have a good back workout

LegendKillerJosh
02-23-08, 10:36 am
Pull downs
2 warm ups, (Straight Arm Pull Downs - 110 x 6), 160 x 6, rest 10 seconds, 1.5 more reps

Rack Pulls
2 warm ups, 425 x 5

Went on bike for 10 minutes at a medium pace.

Definitely resting tomorrow, not sure if I'm going Monday night or not until Tuesday morning. Either way it will be arms/shoulders and I'm putting off legs until Thursday.

Pizzalamp
02-23-08, 10:50 am
simple and solid

heavy rack pulls great job

Northman
02-23-08, 10:52 am
Good old fashioned hard work, I like it!

LegendKillerJosh
02-23-08, 12:34 pm
simple and solid

heavy rack pulls great job

I'm trying to get to where I use to be at before a lower back surgery I had in May. I use to be able to pull 500 off the ground, now I probably can't even pull that from 6in off the ground.


Good old fashioned hard work, I like it!

It was not bad, I was weak in the pulldowns which suprised me, although that could be since I went heavier than last week on the straight-arm pulldowns. Either way, the rack pulls did me in so I am not disappointed. Next time I'm moving up no matter what. I also forgot to take my creatine yesterday which never happens, and that could have slowed down my recovery from the previous workout.

LegendKillerJosh
02-26-08, 11:06 am
Putting off Legs until Thursday night:

Overhead DB Presses
2 warm ups, (side raises - 30s x 11), 75s x 5 - Not as many reps as last week but it was still more intense due to the weight increase on the side raises.

Palm-in Pulldowns
2 warm ups, (DB curls - 50s x 9), 160 x 4 - Not as many as reps as last week but I dominated the DB curls so this is still good.

Weighted Dips
2 warm ups, (TriExt - 110 x 11), 90 x 3 - I seem to always get more than the target 10 reps on the Tricep Extensions so next week it's up to 120, eventually I'm doing the whole fuckin' stack brothers, and then right on to close grips/dips.

Pizzalamp
02-27-08, 12:26 am
nice josh

Malloy1344
02-27-08, 1:36 pm
Real nice sessions man. I see what you mean when you said we were similiar. Low volume and brutal weight. Body has to grow with heavy compound moves like that. I'll definitely be swinging by more often.

LegendKillerJosh
02-27-08, 2:04 pm
yea i do, ill throw a link in my sig for it


nice josh


Good old fashioned hard work, I like it!


Real nice sessions man. I see what you mean when you said we were similiar. Low volume and brutal weight. Body has to grow with heavy compound moves like that. I'll definitely be swinging by more often.

Alright, gald to see I'm getting some followers. If my workouts can inspire anyone to work harder, I'm a happy person. And it keeps me working hard knowing all you guys checkin in me, thanks a ton.

Northman
02-27-08, 5:23 pm
Alright, gald to see I'm getting some followers. If my workouts can inspire anyone to work harder, I'm a happy person. And it keeps me working hard knowing all you guys checkin in me, thanks a ton.

No worries about me checking in, I do whenever this thread gets updated.

LegendKillerJosh
02-28-08, 10:32 pm
In case anyone is wondering I decided I didn't feel like training today since I had to work in the morning, so I'm putting it off till tomorrow. You know my style anyway, less is more, so waiting till tomorrow will probably ensure an extra-strength leg workout. Check in tomorrow folks, thanks for reading.

Cellerator65
02-29-08, 1:24 pm
great shit bro, im subbed... interesting approach on # of exercises.. seems to be working cause weight is going up. Never satisfied, stay hungry!

Malloy1344
02-29-08, 1:31 pm
Rest up, and kill those wheels!

LegendKillerJosh
02-29-08, 6:56 pm
Bench Squats
3 warm ups, 405 x 4, 475 x 1 - New PR, although I was disappointed, I was hoping for 3-4, but I failed and had to dump the weight on the 2nd rep.

Seated Calf
1 warm up, 140 x 9 - very slow reps, squeezing calves throughout movement

Machine Crunches
80 x 9

Light jogging for 10 minutes after to cool down. That was it.

LegendKillerJosh
03-03-08, 11:55 pm
Chest:

Incline Barbell Press
3 warm ups, 285 x 2 - New PR

Hammer Strength Incline Press
1 warm up, (DB Flyes - 100s x 6), 290 x 3

Cardio
17 mins fast walking

Pizzalamp
03-03-08, 11:57 pm
awesome pr bro!!

LegendKillerJosh
03-04-08, 12:10 pm
awesome pr bro!!

Thanks, I was hoping for 3 reps, oh well. I'm staying at 285 next week looking for 3-5. I can't wait to be able to do 3 wheels on the incline.

LegendKillerJosh
03-05-08, 2:48 pm
Palm in Pulldowns
2 warm ups, (overhead cable-crossed pulldowns 80 x 12), 170 x 5

Rack Pulls
2 warm ups, 455 x 4 - I believe this is yet another PR. I've deadlifted this much, but I don't think for 4 reps, I will have to research. I think next week I'll do 475, and the following week I may go for a new Dead max, off the floor, 505!

LegendKillerJosh
03-05-08, 2:51 pm
haha...ever notice how everyones journey now includes the word "darkness" in it. I think my next journey will be called "My dark journey from darkness to even darker darkness."

R.Bearse1
03-05-08, 2:52 pm
Hey LK! how's shit goin? I been busy with this whole Mobilizing for war thing...haha I'l be checkin in on this new journey tho

Strength and Honor

LegendKillerJosh
03-05-08, 2:57 pm
Hey LK! how's shit goin? I been busy with this whole Mobilizing for war thing...haha I'l be checkin in on this new journey tho

Strength and Honor

Yeah, it sucks we missed you at the last 2 ABC events. There have been a few new faces though, the Detroit chapter is growing. We need to work one in next time you have leave or something.

Malloy1344
03-05-08, 3:00 pm
Awesome PRs bro!! Lookin strong!

LegendKillerJosh
03-05-08, 4:42 pm
Awesome PRs bro!! Lookin strong!

Thanks bro, my workouts have been awesome since beginning this new routine, I feel strong everytime I walk in the gym, no more bad workouts ever.

LegendKillerJosh
03-07-08, 8:28 pm
Leg Press
3 warm ups, (LegExt 150 x 12), 630 x 10 - very slow concentrated reps

Cybex Standing Calf Raise
2 warm ups, 330 x 7 - again very slow reps

Curl Downs
90 x 10, rest 3 seconds, 2 more reps, rest 2 seconds, 1 last rep

Light walking on treadmill for 10 minutes.

Northman
03-07-08, 8:49 pm
Hey, I know you can squat heavy, what's up with leaving them out?

LegendKillerJosh
03-07-08, 9:32 pm
Hey, I know you can squat heavy, what's up with leaving them out?

I just deadlifted on Wednesday and my lower back needs more time than that. Next week I'll be looking for some PRs on the squat for sure.

mjsef88
03-08-08, 12:41 am
I just deadlifted on Wednesday and my lower back needs more time than that. Next week I'll be looking for some PRs on the squat for sure.

Alright, what's the game plan for that. What weight are you shooting for? Save some steam for the 16th...

Pizzalamp
03-08-08, 12:43 am
youre doing great w/ the high intensity training

im thinking of doing some of mentzers workouts in the next few weeks

LegendKillerJosh
03-08-08, 5:40 pm
Alright, what's the game plan for that. What weight are you shooting for? Save some steam for the 16th...

I guess I didn't realize how close it was...I was thinking of a 365 bench, I might go for 300 on the incline


youre doing great w/ the high intensity training

im thinking of doing some of mentzers workouts in the next few weeks

The leg extension/leg press doesn't seem like enough for a quad workout to some people...but believe me, it was. I was screaming in pain at the end of the superset.

mjsef88
03-08-08, 6:21 pm
I guess I didn't realize how close it was...I was thinking of a 365 bench, I might go for 300 on the incline


Nice. I'm hoping to put up the 100lbs dumbells for the first time since the shoulder fiasco.

Northman
03-08-08, 6:34 pm
I just deadlifted on Wednesday and my lower back needs more time than that. Next week I'll be looking for some PRs on the squat for sure.

I suppose that is a good enough reason, but don't stray too far.

LegendKillerJosh
03-10-08, 9:22 pm
DB Military Press
2 warm ups, 85s x 7 - PR baby! that last rep took about 10 seconds, but I got it

DB Preacher Curls
2 warm ups, 50s x 2, 2 assisted reps - PR, never used 50s on the Preacher Bench

Weighted Dips
2 warm ups, 105 x 4 1/2 - PR, had a 100lb plate and a 5 around my waist, my legs actually went numb during the set.

blueIMlifter
03-10-08, 9:27 pm
DB Military Press
2 warm ups, 85s x 7 - PR baby! that last rep took about 10 seconds, but I got it

DB Preacher Curls
2 warm ups, 50s x 2, 2 assisted reps - PR, never used 50s on the Preacher Bench

Weighted Dips
2 warm ups, 105 x 4 1/2 - PR, had a 100lb plate and a 5 around my waist, my legs actually went numb during the set.

damn dude nice work. im not sure whether or not to laugh at the legs going numb comment or what.....that must have been weird.

LegendKillerJosh
03-10-08, 9:31 pm
damn dude nice work. im not sure whether or not to laugh at the legs going numb comment or what.....that must have been weird.

I'm not one to brag on myself, but 3 PR's in one workout, on all the lifts I did, I'm on cloud 9 right now. I know these kinds of numbers are what are going to propel me into another echellon of growth. This HIT style is the only way I'll train for the rest of my life.

haha, it was kind of funny dipping like that...made me feel badass though, that much weight strapped to me. I want to get up to 3 plates so I can imitate the poster, you guys know which one I'm talking about.

Pizzalamp
03-10-08, 9:37 pm
DB Military Press
2 warm ups, 85s x 7 - PR baby! that last rep took about 10 seconds, but I got it

DB Preacher Curls
2 warm ups, 50s x 2, 2 assisted reps - PR, never used 50s on the Preacher Bench

Weighted Dips
2 warm ups, 105 x 4 1/2 - PR, had a 100lb plate and a 5 around my waist, my legs actually went numb during the set.

AWESOME!!

LegendKillerJosh
03-13-08, 9:43 pm
Lats/RearDelts/Traps

Pull downs
3 warm ups, 180 x 4 palms out, no rest, 2 more reps palms in

Reverse Pec Dec
1 warm up, 140 x 7

Shrugs
1 warm up, 215 x 8 - note: all 8 reps done very slow, squeezing the traps, no momentum/jerking/leg bending whatsoever.

cardio - 15 minutes walking/light jogging.

Pizzalamp
03-13-08, 10:50 pm
great session!

short and sweet

blueIMlifter
03-14-08, 12:03 am
ready for some 365 action in a couple days?

LegendKillerJosh
03-14-08, 10:48 am
great session!

short and sweet

Hell Yeah! you know my style.


ready for some 365 action in a couple days?

Actually I don't think I'm attempting that. I may try 300 on the incline instead. Plus my throat just started to hurt this morning, I may be training with a cold that day.

Malloy1344
03-14-08, 11:28 am
Good work as usual Josh. Strong numbers.

Cellerator65
03-14-08, 11:42 am
DB Military Press
2 warm ups, 85s x 7 - PR baby! that last rep took about 10 seconds, but I got it

DB Preacher Curls
2 warm ups, 50s x 2, 2 assisted reps - PR, never used 50s on the Preacher Bench

Weighted Dips
2 warm ups, 105 x 4 1/2 - PR, had a 100lb plate and a 5 around my waist, my legs actually went numb during the set.

Awesome x2, great shit bro. I had 70lbs while doing dips and it ripped my headphones off my ears hahah.

mjsef88
03-15-08, 12:08 pm
Close Grip Bench
bar x 20, 135 x 12, 185 x 10, 225 x 8, 275 x 5

Cable Tricep Extensions
80 x 20, 100 x 10

DB Curls
20s x 12, 30s x 10, 40s x 12

Cybex Preacher Curls
25 x 11, 50 x 7

I don't know what the deal with that cybex preacher curl machine is, but is so hard to use any weight on their. Either way the guns were pumped up good and this workout only took 40 minutes, the training partner was there otherwise it would have only taken 30.

Good stuff man. YOU READY FOR TOMORROW?!

and it's nice to see your dark journey of darkness is still keeping it's dark character.

Chin
03-15-08, 12:18 pm
LKJ... Gotta thank you buddy... Since I've dropped my sets and did a few other things you suggested... my strength has been bumped up... Knocking down PR after PR... its money man...

I'll stay tuned...

Chin

Northman
03-15-08, 12:42 pm
I'll bet it was that last rep on those military presses that triggered new growth too.

LegendKillerJosh
03-16-08, 4:00 pm
I couldn't resist training today with my Detroit Animals even though I was sick and on practically no sleep or food. But it went great. Thanks to all my Detroit brothers for getting me motivated:

Inc DB Bench
3 warm ups, 140s x 2, 1 assisted - PR

Inc BB Bench
3 warm ups, 290 x 1 - PR

Seated DB Military Press
2 warm ups, 100s x 6 - PR

I was amazed at what I was able to lift in my condition. I couldn't be happier right now. Go to the gallery to see the pictues, they are being uploaded, will be there shortly.

mjsef88
03-16-08, 4:04 pm
I couldn't resist training today with my Detroit Animals even though I was sick and on practically no sleep or food. But it went great. Thanks to all my Detroit brothers for getting me motivated:

Inc DB Bench
3 warm ups, 140s x 2, 1 assisted - PR

Inc BB Bench
3 warm ups, 290 x 1 - PR

Seated DB Military Press
2 warm ups, 100s x 6 - PR

I was amazed at what I was able to lift in my condition. I couldn't be happier right now. Go to the gallery to see the pictues, they are be uploaded shortly.

It was an awesome day for everyone. Good stuff today on making all of your lifts today PRs!

LegendKillerJosh
03-17-08, 11:36 am
It was an awesome day for everyone. Good stuff today on making all of your lifts today PRs!

Hell yeah man...once I get under the weight, or have those cold DBs in my hand, I have to just say fuck the situation - no sleep, no food, dehydrated, sore throat, oh well. I'm lifting this weight no matter what, the cameras on, everyones watching, it's time. I could have never done that without my Detroit Animals there to support me.

Pizzalamp
03-17-08, 12:11 pm
wow! what a strong day you had!

Glad you had fun at the ABC

LegendKillerJosh
03-18-08, 12:04 pm
Good work as usual Josh. Strong numbers.

Thanks man, this HIT style is gold for me. For me I know since I began training I've gotten my best results with just 1 exercise per part and going heavy as possible to till absolute failure. Now I'm just bringing that principal from just squats, deads and bench to all my lifts for every body part!


Awesome x2, great shit bro. I had 70lbs while doing dips and it ripped my headphones off my ears hahah.

Shit I've ripped my headphones off tons of times. Hurts like hell, and sometimes your head gets stuck looking downward haha.


LKJ... Gotta thank you buddy... Since I've dropped my sets and did a few other things you suggested... my strength has been bumped up... Knocking down PR after PR... its money man...

I'll stay tuned...

Chin

See above ^^, to me there just is no other way to train.


I'll bet it was that last rep on those military presses that triggered new growth too.

Yeah, that last rep was brutal, and it took so long I kept staring at this sluttily-dressed girl that was doing squats next to me, I think that was what I needed to get the rep though and not look weak.


wow! what a strong day you had!

Glad you had fun at the ABC

Hell yeah - the Detroit ABC always brings out my A-game. I can't thank those guys enough, they are great people.

LegendKillerJosh
03-19-08, 3:18 pm
This is an awesome succession of pictures from the Detroit gathering:

http://s259.photobucket.com/albums/hh320/legendkillerjosh/?action=view&current=DSC01692.jpg

http://s259.photobucket.com/albums/hh320/legendkillerjosh/?action=view&current=DSC01693.jpg

http://s259.photobucket.com/albums/hh320/legendkillerjosh/?action=view&current=DSC01694.jpg

Those were the 140s - a new PR. I believe Ben took those pictures - thanks a lot, I had a lot of fun.

Northman
03-19-08, 10:40 pm
Come on, you don't check out girls at the gym.

Chin
03-19-08, 11:01 pm
Come on, you don't check out girls at the gym.

Girls in the gym... Never... Too focused...

Nice LKJ... 140's eh? I only got 40LBS more to catch up to you... keep on slinging...

Chin

LegendKillerJosh
03-20-08, 9:54 am
Come on, you don't check out girls at the gym.

I try not to with all my might - and that is a lot, but sometimes it doesn't work...I haven't had a girlfriend for a while ;)


Girls in the gym... Never... Too focused...

Nice LKJ... 140's eh? I only got 40LBS more to catch up to you... keep on slinging...

Chin

Hell yeah - keep lifting those heavy DBs.

LegendKillerJosh
03-20-08, 9:55 am
Wheels:

Squats
4 warm ups, 455 x 5 - I had a bench down there, but it was a touch-and-go, no sitting on the bench, so I count these as regular squats.

Cybex Standing Calf Raise
1 warm up, 240 x 8 - very slow, concentrated reps

Cardio - 12 minutes slow walking.

Short and sweet as always brothers, thanks for tunin' in.

Malloy1344
03-20-08, 10:00 am
Last two workouts are awesome Josh. Great work. ABC looked like a blast!

LegendKillerJosh
03-20-08, 10:03 am
Last two workouts are awesome Josh. Great work. ABC looked like a blast!

No doubt - the ABC always brings out my best, and everyone else's for that matter.

LegendKillerJosh
03-23-08, 9:44 am
I now have a new plan for the rest of the year. I've decided, that while making pretty good muscular gains on this HIT program, and even getting a little leaner, I haven't been making the increases on my power moves that I would like to - mainly because I haven't even been doing them, or if I do I'm doing a pre-exhaust exercise first. I'm going to continue this HIT routine through the end of June, and then in the summer I'm going back to a 4 day routine, Westside style, with dynamic and max effort days. After all, the journey is called "4 pies" and I want to achieve that by the end of '08.

LegendKillerJosh
03-23-08, 12:44 pm
I've condensed the workouts down a notch - instead of doing arms and delts on a lone day, I'm doing them on the back and chest days, so I only have 3 different workouts now:

Palm In Pulldowns
3 warm ups, Palm out pulldowns - 180x5, no rest, palm-in pulldowns 180 x 2

Alternating DB Curls
2 warm ups, 55s x 5, rest 15 seconds, 55s x 2

Stiff Leg Deads
2 warm ups, 315 x 7

Shrugs
335 x 8

Bent over DB Raises
20s x 8

I also want to add I'm trying Torrent for the first time right now. First thing I noticed when I opened it is that it smells like Kool-aid. Good sign. I blended it up while I took a pack of Nitro, and I can say torrent tastes exactly like the red tootsie pop, minus the tootsie roll. It's candy. I have a feeling this maybe one of the best Universal products created.

Northman
03-23-08, 1:05 pm
I've condensed the workouts down a notch - instead of doing arms and delts on a lone day, I'm doing them on the back and chest days, so I only have 3 different workouts now:

Palm In Pulldowns
3 warm ups, Palm out pulldowns - 180x5, no rest, palm-in pulldowns 180 x 2

Alternating DB Curls
2 warm ups, 55s x 5, rest 15 seconds, 55s x 2

Stiff Leg Deads
2 warm ups, 315 x 7

Shrugs
335 x 8

Bent over DB Raises
20s x 8

I also want to add I'm trying Torrent for the first time right now. First thing I noticed when I opened it is that it smells like Kool-aid. Good sign. I blended it up while I took a pack of Nitro, and I can say torrent tastes exactly like the red tootsie pop, minus the tootsie roll. It's candy. I have a feeling this maybe one of the best Universal products created.

Good workout and probably one of the best Torrent reviews around.

LegendKillerJosh
03-25-08, 9:57 pm
Upper Body (Push Day)

Flat DB Bench
2 warm ups, 130s x 4 - Decided to mix it up with DBs, which proved to be a mistake as I wasted a lot of energy getting them into position, and wasn't able to use as heavy weights as normal

Dips
1 warm up (Pec Dec - 150 x 8), no rest, 100 x 3 - The flyes destroyed me, as I held each rep in position to squeeze for 2 seconds, then the dips were the final blow

Tricep Extensions
100 x 8 - Slow reps, held each rep at bottom for 2 seconds

Behind the Neck Presses
2 warm ups, 135 x 8, rest 5 seconds, 2 more reps/negatives, pushed the weight up with my legs, then did slow negatives. The behind-the-neck variation really hampered my strength, as I could normally handle 100 pound DBs for this many reps.

Chin
03-25-08, 10:02 pm
Upper Body (Push Day)

Flat DB Bench
2 warm ups, 130s x 4 - Decided to mix it up with DBs, which proved to be a mistake as I wasted a lot of energy getting them into position, and wasn't able to use as heavy weights as normal

Dips
1 warm up (Pec Dec - 150 x 8), no rest, 100 x 3 - The flyes destroyed me, as I held each rep in position to squeeze for 2 seconds, then the dips were the final blow

Tricep Extensions
100 x 8 - Slow reps, held each rep at bottom for 2 seconds

Behind the Neck Presses
2 warm ups, 135 x 8, rest 5 seconds, 2 more reps/negatives, pushed the weight up with my legs, then did slow negatives. The behind-the-neck variation really hampered my strength, as I could normally handle 100 pound DBs for this many reps.

Ha I love how you do 130LBS DB presses... I don't even think my gym has DB that go that high... ha.. you really do keep it simple eh?

Chin

Cellerator65
03-25-08, 10:36 pm
I blended it up while I took a pack of Nitro, and I can say torrent tastes exactly like the red tootsie pop, minus the tootsie roll. It's candy. I have a feeling this maybe one of the best Universal products created.

oh hell ya bro, torrent tastes awesome... i got 2 containers coming in tomorrow.

Once again, awesome workouts... im loving the low volume style, its working great for me. thanks again for your help.

mjsef88
03-26-08, 7:12 am
Upper Body (Push Day)

Flat DB Bench
2 warm ups, 130s x 4 - Decided to mix it up with DBs, which proved to be a mistake as I wasted a lot of energy getting them into position, and wasn't able to use as heavy weights as normal



Meh...it's not that big of a deal. In my opinion it's alright. The different fibers stimulated used in that movement worth it. Great work tho!

by the way, go check out the last page or 2 of rob's journey. we've been talking about you and how you've been possibly holding out on us.

B Con
03-26-08, 7:38 am
Upper Body (Push Day)

Flat DB Bench
2 warm ups, 130s x 4 - Decided to mix it up with DBs, which proved to be a mistake as I wasted a lot of energy getting them into position, and wasn't able to use as heavy weights as normal

Dips
1 warm up (Pec Dec - 150 x 8), no rest, 100 x 3 - The flyes destroyed me, as I held each rep in position to squeeze for 2 seconds, then the dips were the final blow

Tricep Extensions
100 x 8 - Slow reps, held each rep at bottom for 2 seconds

Behind the Neck Presses
2 warm ups, 135 x 8, rest 5 seconds, 2 more reps/negatives, pushed the weight up with my legs, then did slow negatives. The behind-the-neck variation really hampered my strength, as I could normally handle 100 pound DBs for this many reps.

Damn 130s? Our gym doesn't even have those... I'm jealous. Great work man sounds like you gutted the chest and tris. Behind the neck's are a bitch but looks like you man-handled 'em. Subbed for sure.

Malloy1344
03-26-08, 11:44 am
Upper Body (Push Day)

Flat DB Bench
2 warm ups, 130s x 4 - Decided to mix it up with DBs, which proved to be a mistake as I wasted a lot of energy getting them into position, and wasn't able to use as heavy weights as normal

Dips
1 warm up (Pec Dec - 150 x 8), no rest, 100 x 3 - The flyes destroyed me, as I held each rep in position to squeeze for 2 seconds, then the dips were the final blow

Tricep Extensions
100 x 8 - Slow reps, held each rep at bottom for 2 seconds

Behind the Neck Presses
2 warm ups, 135 x 8, rest 5 seconds, 2 more reps/negatives, pushed the weight up with my legs, then did slow negatives. The behind-the-neck variation really hampered my strength, as I could normally handle 100 pound DBs for this many reps.

Nice work there bro. High intensity and high weights. Really good work.

LegendKillerJosh
03-26-08, 11:51 am
Ha I love how you do 130LBS DB presses... I don't even think my gym has DB that go that high... ha.. you really do keep it simple eh?

Chin

Yeah, but I was dissapointed because I went back and watched a video of me at the first Detroit ABC gathering, and I put up 130s for 4 reps on the incline, after already maxing out on flat bench, and that was about 5 months ago!


oh hell ya bro, torrent tastes awesome... i got 2 containers coming in tomorrow.

Once again, awesome workouts... im loving the low volume style, its working great for me. thanks again for your help.

Torrent does taste awesome...I can't believe some people don't like it.


Meh...it's not that big of a deal. In my opinion it's alright. The different fibers stimulated used in that movement worth it. Great work tho!

by the way, go check out the last page or 2 of rob's journey. we've been talking about you and how you've been possibly holding out on us.

I am definitely more concerned about packing on some size to my triceps and delts anyway, so even though I couldn't handle the chest workout up to my usual standards, the dips/tricep extensions/behind the necks really did some work and I can't say I'm disappointed with the "total" push day. And BTW, I'm bringing the prettiest filets you've ever seen to Rob's next saturday to make up for "holding out."


Damn 130s? Our gym doesn't even have those... I'm jealous. Great work man sounds like you gutted the chest and tris. Behind the neck's are a bitch but looks like you man-handled 'em. Subbed for sure.

I sat there looking at the 140s before I grabbed the 130s thinking I could go higher reps. But I was by myself and wasted so much energy just getting them onto my knees and then laying back with them, I had hardly anything left for the actual pressing.


Nice work there bro. High intensity and high weights. Really good work.

Thank you sir. I'm glad to see I'm keeping my followers satisfied...thanks to everybody for checking in on me.

blueIMlifter
03-26-08, 12:24 pm
ahhhh so you really do work for a butcher then? dude that is seriously the ideal job for any serious lifter. i cant even imagine throwing around the 130 lb dumbells like you do. nice work.

LegendKillerJosh
03-26-08, 1:00 pm
ahhhh so you really do work for a butcher then? dude that is seriously the ideal job for any serious lifter. i cant even imagine throwing around the 130 lb dumbells like you do. nice work.

Thanks a lot. I made a comparison earlier to how I did the 130s 5 months ago at our first Detroit ABC gathering. But I can't compare my normal workouts to that...you guys always inspire me to push harder than ever.

blueIMlifter
03-26-08, 6:02 pm
did you know that there really is a detroit barbell club? its a really hardcore gym where i went to watch some of my buddies compete in a powerlifting meet in december. i only ask that because i looked at your signature and saw detroit animal barbell club

mjsef88
03-26-08, 6:35 pm
did you know that there really is a detroit barbell club? its a really hardcore gym where i went to watch some of my buddies compete in a powerlifting meet in december. i only ask that because i looked at your signature and saw detroit animal barbell club


I've been there a few times...definately a hardcore place.

LittleMan55
03-26-08, 6:40 pm
Upper Body (Push Day)

Flat DB Bench
2 warm ups, 130s x 4 - Decided to mix it up with DBs, which proved to be a mistake as I wasted a lot of energy getting them into position, and wasn't able to use as heavy weights as normal

Dips
1 warm up (Pec Dec - 150 x 8), no rest, 100 x 3 - The flyes destroyed me, as I held each rep in position to squeeze for 2 seconds, then the dips were the final blow

Tricep Extensions
100 x 8 - Slow reps, held each rep at bottom for 2 seconds

Behind the Neck Presses
2 warm ups, 135 x 8, rest 5 seconds, 2 more reps/negatives, pushed the weight up with my legs, then did slow negatives. The behind-the-neck variation really hampered my strength, as I could normally handle 100 pound DBs for this many reps.

You got to use 130's. I havent seen DB like those in forever. Killer chest session!

LegendKillerJosh
03-27-08, 11:17 am
did you know that there really is a detroit barbell club? its a really hardcore gym where i went to watch some of my buddies compete in a powerlifting meet in december. i only ask that because i looked at your signature and saw detroit animal barbell club

I actually did know that. I had to make sure to put Detroit ANIMAL Barbell Club as to avoid confusion haha.


I've been there a few times...definately a hardcore place.

Never been there. Isn't it actually in Brownstown?


You got to use 130's. I havent seen DB like those in forever. Killer chest session!

NEW READER! Thanks for tuning in. I'm not going to DB again unless I have a partner haha. I wasted more energy gettin those fuckers up onto my knees to begin the press than the first rep took to get.

mjsef88
03-27-08, 2:46 pm
Never been there. Isn't it actually in Brownstown?


Yes it is.

LegendKillerJosh
03-27-08, 5:08 pm
Less than an hour until legs day...thinking of hitting the hack squats today and saving my lower back for some deadlifts on Saturday.

B Con
03-27-08, 5:10 pm
Just go destroy it on hacks and then rip the deads like crazy. I can barely contain myself to wait from lifting. Either way kill it... but I know you will. Go hard.

LegendKillerJosh
03-27-08, 7:02 pm
Legs:

Hack Squats
3 warm ups, Leg Extensions 140 x 13, no rest, 4plates/side x 8 - Legs were wobbling so bad on the last rep from this killer superset

Seated Calf Raise
1 set till Failure - all reps 3 seconds up, hold for 3 seconds, 3 seconds down. Hardly any weight and by the 10th rep my calves were on fire

Cardio
15 minutes - fastest pace was a fast walk, no jogging today. Hell no to jogging, the legs were cooked spaghetti

LittleMan55
03-27-08, 7:08 pm
Legs:

Hack Squats
3 warm ups, Leg Extensions 140 x 13, no rest, 4plates/side x 8 - Legs were wobbling so bad on the last rep from this killer superset

Seated Calf Raise
1 set till Failure - all reps 3 seconds up, hold for 3 seconds, 3 seconds down. Hardly any weight and by the 10th rep my calves were on fire

Cardio
15 minutes - fastest pace was a fast walk, no jogging today. Hell no to jogging, the legs were cooked spaghetti

Looks Bruital! The no rest High intensity drop your nuts type work out has poped up again today! Hell yeah! Cooked Spaghetti is good, I like it, but when the legs feel like it I'm pretty sure its a goo thing! (Personal thought)

LegendKillerJosh
03-27-08, 7:10 pm
Looks Bruital! The no rest High intensity drop your nuts type work out has poped up again today! Hell yeah! Cooked Spaghetti is good, I like it, but when the legs feel like it I'm pretty sure its a goo thing! (Personal thought)

No doubt, it is the only style for me. One set, heaviest weights possible, balls to the wall until absolute failure. A lot shorter and sweeter than everlong light weight sets.

Northman
03-27-08, 11:12 pm
Less than an hour until legs day...thinking of hitting the hack squats today and saving my lower back for some deadlifts on Saturday.

Deadlift away!

LegendKillerJosh
03-28-08, 4:03 pm
HUGE News guys...I'm doing my first Raw powerlifting contest. It's an ADFPF event in Six Lakes Michigan 1 month away. I've decided I'm only going to do the Bench and Squat sections. I'm entering in the Junior age class (20-23) and the 207lb weight class. I'm really fuckin excited for this, it's going to be an amazing experience for me.

Pizzalamp
03-28-08, 4:04 pm
woah!!! very cool!!!!

LegendKillerJosh
03-28-08, 10:46 pm
woah!!! very cool!!!!

I know...I'm very excited for this. For the next 4 weeks all of my energy is going into my powerlifting, and I'm super-pumping-up the diet. Anything goes until I hit 220, at which point I'm going for maintenance because that is the high end of the weight class I want.

That being said, I'm abandoning my HIT style for the next 4 weeks to focus strictly on my powerlifts, more than likely following a westside style routine - 4 days a week with max and dynamic days on my lifts.

It all begins again tomorrow with dynamic bench day and heavy delts!! hitting the hay early this Friday night, cause I want to be ready for tomorrow, tomorrow is exactly 4 weeks out and I'm going fucking balls to the wall heavy for 4 weeks brothers...wish me luck - not for the lifts - but to remain illness and injury free!

blueIMlifter
03-28-08, 10:59 pm
you will tear that shit up bro. a bunch of my buddies up here are competing tomorrow in a powerlifting meet i think its in taylor, MI.

and shit man u dont need luck u will dominate.

LegendKillerJosh
03-29-08, 11:09 am
It began today...I'm back to my powerlifting roots.

DAY 1 - 4 WEEKS OUT
DYNAMIC BENCH/HEAVY DELTS

Bench Press
6 sets of 225 x 3, reps performed as fast as possible.

Smith Machine Seated Military Press
2 warm ups, 205 x 2 1/2, 1 drop set 135 till failure.

LegendKillerJosh
03-31-08, 10:06 pm
Holy Shit!

Today was my 2nd lifting day training for my powerlifting comp. As you all know, I discontinued the HIT training and am doing a balance of power, speed, and even a bit of volume to prep for it. Here's how it went:

Day 2 - 26 days out - Arms

Close Grips
3 warm ups, 315 x 1, 335 x 1 (assisted, only got it about half way up on my own)

Skull Crushers
1 warm up, 100 x ? - Just went till failure, my partner actually had to stop it from seriously "skull-crushing" me. Somewhere around 10 reps, I was turning red by then.

Pinwheel Curls
2 warm ups, 65s x 4, 70s x 4

Preacher DB Curls - no rest between all 3 sets
35s x 6, drop set to 25s x 7, back up to 35s for 2 last reps.

By this point I drop the DBs, and proceeded to fall out of the preacher bench. My arms are still wobbling as I am writing this. I was stoked about the 335 close grip, even though I didn't finish the rep by myself.

Also pretty stoked about the order I placed today to get me to the competition:

2 tubs real gains (2 shakes per day until the comp.)
2 containers EAA stack (As many servings as I feel like since I LOVE the juicy watermelon)
1 can M-stak (Help shuttle all that shit to my muscles for the RIDICULOUS bulk I'm going on)

Thanks for reading fellas, peace out.

blueIMlifter
03-31-08, 10:39 pm
thats an amazing looking stack you got there. ahhhhh what good times lay ahead after june 21st for bulking!!

Pizzalamp
03-31-08, 10:46 pm
good god man

crazy workout

and a sick stack

Northman
03-31-08, 11:41 pm
Good luck on your comp. If I can do anything to help, let me know.

B Con
04-01-08, 5:42 am
Holy Shit!

Today was my 2nd lifting day training for my powerlifting comp. As you all know, I discontinued the HIT training and am doing a balance of power, speed, and even a bit of volume to prep for it. Here's how it went:

Day 2 - 26 days out - Arms

Close Grips
3 warm ups, 315 x 1, 335 x 1 (assisted, only got it about half way up on my own)

Skull Crushers
1 warm up, 100 x ? - Just went till failure, my partner actually had to stop it from seriously "skull-crushing" me. Somewhere around 10 reps, I was turning red by then.

Pinwheel Curls
2 warm ups, 65s x 4, 70s x 4

Preacher DB Curls - no rest between all 3 sets
35s x 6, drop set to 25s x 7, back up to 35s for 2 last reps.

By this point I drop the DBs, and proceeded to fall out of the preacher bench. My arms are still wobbling as I am writing this. I was stoked about the 335 close grip, even though I didn't finish the rep by myself.

Also pretty stoked about the order I placed today to get me to the competition:

2 tubs real gains (2 shakes per day until the comp.)
2 containers EAA stack (As many servings as I feel like since I LOVE the juicy watermelon)
1 can M-stak (Help shuttle all that shit to my muscles for the RIDICULOUS bulk I'm going on)

Thanks for reading fellas, peace out.

You murdered the arms. Great work and that order looks good... mmmm I'm going to place one almost just like it well minus the real gains and torrent in their place.

LittleMan55
04-01-08, 5:56 am
Holy Shit!

Today was my 2nd lifting day training for my powerlifting comp. As you all know, I discontinued the HIT training and am doing a balance of power, speed, and even a bit of volume to prep for it. Here's how it went:

Day 2 - 26 days out - Arms

Close Grips
3 warm ups, 315 x 1, 335 x 1 (assisted, only got it about half way up on my own)

Skull Crushers
1 warm up, 100 x ? - Just went till failure, my partner actually had to stop it from seriously "skull-crushing" me. Somewhere around 10 reps, I was turning red by then.

Pinwheel Curls
2 warm ups, 65s x 4, 70s x 4

Preacher DB Curls - no rest between all 3 sets
35s x 6, drop set to 25s x 7, back up to 35s for 2 last reps.

By this point I drop the DBs, and proceeded to fall out of the preacher bench. My arms are still wobbling as I am writing this. I was stoked about the 335 close grip, even though I didn't finish the rep by myself.

Also pretty stoked about the order I placed today to get me to the competition:

2 tubs real gains (2 shakes per day until the comp.)
2 containers EAA stack (As many servings as I feel like since I LOVE the juicy watermelon)
1 can M-stak (Help shuttle all that shit to my muscles for the RIDICULOUS bulk I'm going on)

Thanks for reading fellas, peace out.

Dude thats a sick arm w/o!!! You know you did it right when you fall out of a machine or station (personal oppinion). Good luck gettin ready for the comp. Order looks good too! Real Gains is the best!

LegendKillerJosh
04-01-08, 10:18 am
thats an amazing looking stack you got there. ahhhhh what good times lay ahead after june 21st for bulking!!

I think my favorite part of lifting is being able to eat whatever I want whenever I want and not get too "fat."


good god man

crazy workout

and a sick stack

Thanks bro, I guess going back to a power/volume approach has just refreshed my routine a bit, I was actually excited to lift yesterday.


Good luck on your comp. If I can do anything to help, let me know.

Thanks Stiff. I don't think I could go through with a comp. if it wasn't for all of the legion being beyond me.


You murdered the arms. Great work and that order looks good... mmmm I'm going to place one almost just like it well minus the real gains and torrent in their place.

Oh don't worry - I got some Torrent in my room already. That stack is just the tip of the iceberg. Didn't even mention pak, flex, nitro and some other goodies up the sleeve.


Dude thats a sick arm w/o!!! You know you did it right when you fall out of a machine or station (personal oppinion). Good luck gettin ready for the comp. Order looks good too! Real Gains is the best!

For sure Real Gains is the best. The best part is you can mix any of the flavors together and still get a delicious shake. And it dissolves with just my mixer, don't even have to get out the real blender unless I want to add some oats and fruit to the mix.

Malloy1344
04-01-08, 10:47 am
I like the switch up bro. Looks good. you'll gain some great strength from it. Enjoy that stack you ordered too! Great choices.

Cellerator65
04-01-08, 12:20 pm
315 close grip... damn boss... thats awesome. PR's every week brother, thats how we roll.

mjsef88
04-01-08, 5:35 pm
and even a bit of volume

YOU?! VOLUME?! get out. But seriously, awesome job, if you keep that kind of steam up there's no doubt you'll do awesome in the comp.

Joseb
04-01-08, 7:41 pm
g-luck in the competition!
idk that much about powerlifting but i wanna help so.. ask the Lad.. LOL!

LegendKillerJosh
04-02-08, 11:55 am
I like the switch up bro. Looks good. you'll gain some great strength from it. Enjoy that stack you ordered too! Great choices.

I can't wait for that stack to come in. Watermelon EAA stack is the shit, and I can't wait for some chocolate-vanilla real gains combos.


315 close grip... damn boss... thats awesome. PR's every week brother, thats how we roll.

No doubt. Heavy as hell is the only style I know.


YOU?! VOLUME?! get out. But seriously, awesome job, if you keep that kind of steam up there's no doubt you'll do awesome in the comp.

I know, me and volume usually aren't in the same gym together, but I gotta do more support moves if I want to build my strength for the comp.


g-luck in the competition!
idk that much about powerlifting but i wanna help so.. ask the Lad.. LOL!

The Lad and Big Byrd, both of them obviously know their shit, especially Big Byrd who squats over a grand.

LegendKillerJosh
04-02-08, 4:06 pm
Dynamic Squat day:

Box Squats
275 x 2, 8 sets, fast reps

Stiff Leg Deads
1 warm up, 315 till failure

Seated Calf Raises
3 sets till failure

Actually feared for my life on the way home, as everytime I tried to press the breaks in my car my legs wobbled from the high intensity calf raises, I held each rep for 3 seconds at the top.

I didn't want to go crazy in the gym today since tomorrow is max effort bench day, and because I'm doing heavy deads with my Detroit crew on Saturday, so I'm taking it easy today, and resting Friday to get ready.

LittleMan55
04-02-08, 4:09 pm
Dynamic Squat day:

Box Squats
275 x 2, 8 sets, fast reps

Stiff Leg Deads
1 warm up, 315 till failure

Seated Calf Raises
3 sets till failure

Actually feared for my life on the way home, as everytime I tried to press the breaks in my car my legs wobbled from the high intensity calf raises, I held each rep for 3 seconds at the top.

I didn't want to go crazy in the gym today since tomorrow is max effort bench day, and because I'm doing heavy deads with my Detroit crew on Saturday, so I'm taking it easy today, and resting Friday to get ready.

You can always tell when something went right in the led department based on how the drive home is. Another good one man!

GRUNT
04-02-08, 4:35 pm
Dynamic Squat day:

Box Squats
275 x 2, 8 sets, fast reps

Stiff Leg Deads
1 warm up, 315 till failure

Seated Calf Raises
3 sets till failure

Actually feared for my life on the way home, as everytime I tried to press the breaks in my car my legs wobbled from the high intensity calf raises, I held each rep for 3 seconds at the top.

I didn't want to go crazy in the gym today since tomorrow is max effort bench day, and because I'm doing heavy deads with my Detroit crew on Saturday, so I'm taking it easy today, and resting Friday to get ready.

Great leg day, the brake is soooo overated, who needs brakes anyway..hahahah.. keep killing it!!!

mjsef88
04-02-08, 5:13 pm
I didn't want to go crazy in the gym today since tomorrow is max effort bench day, and because I'm doing heavy deads with my Detroit crew on Saturday, so I'm taking it easy today, and resting Friday to get ready.

What are you looking to pull Saturday?

B Con
04-02-08, 5:19 pm
Dynamic Squat day:

Box Squats
275 x 2, 8 sets, fast reps

Stiff Leg Deads
1 warm up, 315 till failure

Seated Calf Raises
3 sets till failure

Actually feared for my life on the way home, as everytime I tried to press the breaks in my car my legs wobbled from the high intensity calf raises, I held each rep for 3 seconds at the top.

I didn't want to go crazy in the gym today since tomorrow is max effort bench day, and because I'm doing heavy deads with my Detroit crew on Saturday, so I'm taking it easy today, and resting Friday to get ready.

Very nice session. I like the fast box squats and stiff legs. Calves sounded like a bitch as well... great stuff here. You are well on your way for your powerlifting comp. Letme know how that goes...I have been toying around with the idea of doing something else like a show or comp if things go good.

Good luck in the max effort bench... looking forward to seeing what you throw up and same goes with the heavy deads... Always good stuff here...

Joseb
04-02-08, 8:59 pm
you said you did fast reps right?
when i go fast i tend to "bounce" up. how do you do fast squats?

LegendKillerJosh
04-02-08, 9:29 pm
You can always tell when something went right in the led department based on how the drive home is. Another good one man!

You speak the truth. My legs were even still wobbling while I was rocking in my chair drinking Torrent.


Great leg day, the brake is soooo overated, who needs brakes anyway..hahahah.. keep killing it!!!

haha, I passed a lot of people on the way home since I didn't want to brake at all.


What are you looking to pull Saturday?

I would like to break my current PR of 500 with a 505.


Very nice session. I like the fast box squats and stiff legs. Calves sounded like a bitch as well... great stuff here. You are well on your way for your powerlifting comp. Letme know how that goes...I have been toying around with the idea of doing something else like a show or comp if things go good.

Good luck in the max effort bench... looking forward to seeing what you throw up and same goes with the heavy deads... Always good stuff here...

The workout was actually pretty easy. The dynamic squats didn't tax me very hard, but yeah the calves were brutal.


you said you did fast reps right?
when i go fast i tend to "bounce" up. how do you do fast squats?

Bench squats. I descended down to the bench, sat down for a quick second, and then exploded up as fast as possible.

LegendKillerJosh
04-03-08, 9:08 pm
Max Effort Bench:

I had an idea to go with flat presses, incline, and straight up. Here's how it went:

Bench Press
3 warm ups, 315 x 2, 340 x 1 rep completed, 1 negative and partner helped at the sticking point

Incline Press
3 x 10, using 135, 185 and 225. I didn't get all 10 with the 225 though

Seated DB Overhead press
70s x 4, 80s x 4, 90s x 3

The shoulders were already so fried from the inclines, the Military presses were brutal. My goal today after benching was just to hit some more pressing moves as support exercises.

blueIMlifter
04-03-08, 9:45 pm
i wanna see some 510 on saturday. shit ive pulled 500 before so i know u are way stronger than me so im wanting to see at least 510 on saturday!!

u still doing the powerlifting meet? i saw where u told rob u might not.

LegendKillerJosh
04-03-08, 10:05 pm
i wanna see some 510 on saturday. shit ive pulled 500 before so i know u are way stronger than me so im wanting to see at least 510 on saturday!!

u still doing the powerlifting meet? i saw where u told rob u might not.

It's still up in the air, but I'm running out of time. I'll probably know by Saturday.

And about the deads - I'm sure I can break my current PR with you guys their. I pulled 500 about a year ago, but I've surgery since then and still have a bad scar on my back. It's hard for me to pull that heavy anymore. But I guess for 1 day only - I can try for something special. From what I hear, Nazzim can pull 5 pies for 2 or 3 reps, so he's probably got the strongest back of all of us!

B Con
04-03-08, 10:09 pm
Love the max effort. Very solid numbers and you are making me chest envious... great job LK keep it up.

blueIMlifter
04-03-08, 10:13 pm
It's still up in the air, but I'm running out of time. I'll probably know by Saturday.

And about the deads - I'm sure I can break my current PR with you guys their. I pulled 500 about a year ago, but I've surgery since then and still have a bad scar on my back. It's hard for me to pull that heavy anymore. But I guess for 1 day only - I can try for something special. From what I hear, Nazzim can pull 5 pies for 2 or 3 reps, so he's probably got the strongest back of all of us!

if we are talking about the same nazzim (real name hasan lol) he deadlifted 507 on saturday in a competition. i think he pulled 490x2 in preparation for the meet. hes got a real strong deadlift. i didnt know about your surgery...505 will be damn good then.

back in my bulking prime i did 455x8 - i can barely get 435 off the ground now lol.

LegendKillerJosh
04-03-08, 11:00 pm
Love the max effort. Very solid numbers and you are making me chest envious... great job LK keep it up.

I was actually upset I didn't get the 2nd rep - but hey, can't expect to be superman everytime in the gym. That's what I deserve for trying to lift 2 days in a row - I know better than that.


if we are talking about the same nazzim (real name hasan lol) he deadlifted 507 on saturday in a competition. i think he pulled 490x2 in preparation for the meet. hes got a real strong deadlift. i didnt know about your surgery...505 will be damn good then.

back in my bulking prime i did 455x8 - i can barely get 435 off the ground now lol.

OOOOOH - Hasan, my bad. 507 is crazy. What weight class was he in?

and my order should come early tomorrow - which means I'm starting up M-stak again. That with my two tubs of Real Gains should assist in some nice strength gains over the next 3 weeks.

Malloy1344
04-04-08, 9:32 am
Good Benching bro. goodluck at that meet. You'll tear it up.

Pizzalamp
04-04-08, 11:11 pm
Max Effort Bench:

I had an idea to go with flat presses, incline, and straight up. Here's how it went:

Bench Press
3 warm ups, 315 x 2, 340 x 1 rep completed, 1 negative and partner helped at the sticking point

Incline Press
3 x 10, using 135, 185 and 225. I didn't get all 10 with the 225 though

Seated DB Overhead press
70s x 4, 80s x 4, 90s x 3

The shoulders were already so fried from the inclines, the Military presses were brutal. My goal today after benching was just to hit some more pressing moves as support exercises.

thats a heavy exhausting day
great job bro
i like your thinking w/ the support stuff

LegendKillerJosh
04-05-08, 10:22 am
Today I'm doing back with my Detroit ABC Brothers. You can bet I'll be trying something special, and we'll take a lot of pics. But I got the most important pic already:
http://s259.photobucket.com/albums/hh320/legendkillerjosh/?action=view&current=DSC01768.jpg
We're having a cookout at Rob's after, and since I'm a butcher I was in charge of bringing the meat ^^^ I cut those babies myself right off the cattle.

LittleMan55
04-05-08, 10:30 am
Dude the steaks look amazing!!!!! Now go kill some seious weight at the ABC bro!

LegendKillerJosh
04-05-08, 10:41 am
Dude the steaks look amazing!!!!! Now go kill some seious weight at the ABC bro!

Well it's actually not till 6:00 since me and blueimlifter gotta work. But the anticipation is KILLING me.

LegendKillerJosh
04-05-08, 11:32 am
My Current stack:
http://s259.photobucket.com/albums/hh320/legendkillerjosh/?action=view&current=DSC01769.jpg

Yes, that is an authentic, original, mint condition DX Jersey in the background.

Chin
04-05-08, 12:56 pm
My Current stack:
http://s259.photobucket.com/albums/hh320/legendkillerjosh/?action=view&current=DSC01769.jpg

Yes, that is an authentic, original, mint condition DX Jersey in the background.

I want real gains... you lucky ass... I am bitter... I might have to drive to Detroit to buy some and have a lifting competition to see how I measure up... ha...

Chin

Joseb
04-05-08, 5:29 pm
wow bro. nice stack. I dont really like weight gainers but i see why a lot of people do. Ill stick with my protein shake :D

LegendKillerJosh
04-05-08, 11:28 pm
So today was our 5th Detroit ABC Gathering. I can't really remember everything I did but here is a rough overview:

Deadlifts
4 warm ups, 515 x 0 - got it about 1/3 the way up then had to drop it, just TOO heavy.

Shrugs
315 till failure, 405 till failure

T-Bar Rows
1,2,3,4 45s x 10 reps each, only got about 5 reps with the 4 wheels.

Assisted Chins/Non Assisted Chins
Each set till failure

DB Rows

Pinwheel curls - 3 sets
Cable Curls - 1 set

That was about it right there. I had a serving of Torrent on the way to Rob's house, and then we grilled steaks and red skin potatoes while we played some C.O.D. 4. fun time all around, even though our UofM boys pussed out and went to Canada after the lifting.

blueIMlifter
04-05-08, 11:33 pm
correction - the driver aka ben was going to canada to gamble later and so he didnt want to be out because he wanted to get back and get going.

i fully wanted to come and shoot the shit with u guys. i at least wanted to get a little taste of those massive hunks of steak.

B Con
04-05-08, 11:33 pm
Looks like a solid session. Glad to see you tried those deads, don't worry they will come soon. That stack looks amazing. What is that small solo bottle of Universal?

Looks like u are getting serious.

LittleMan55
04-05-08, 11:43 pm
Sweet session! Killer Stack you got going! I take it size is numero uno on the agenda?

LegendKillerJosh
04-06-08, 9:45 am
correction - the driver aka ben was going to canada to gamble later and so he didnt want to be out because he wanted to get back and get going.

i fully wanted to come and shoot the shit with u guys. i at least wanted to get a little taste of those massive hunks of steak.

Ben is a crazyass!


Looks like a solid session. Glad to see you tried those deads, don't worry they will come soon. That stack looks amazing. What is that small solo bottle of Universal?

Looks like u are getting serious.

That small bottle is Tribulus Pro. Been taking 1 capsule before bed. And yes - I will get that dead soon enough.


Sweet session! Killer Stack you got going! I take it size is numero uno on the agenda?

Adding size is always on the agenda. I've never went on a "cut" for more than about a day or so without cheatin haha.

Northman
04-06-08, 12:35 pm
You guys should have come up with Ben, skipped the gambling, and trained with me!

Pizzalamp
04-06-08, 12:44 pm
So today was our 5th Detroit ABC Gathering. I can't really remember everything I did but here is a rough overview:

Deadlifts
4 warm ups, 515 x 0 - got it about 1/3 the way up then had to drop it, just TOO heavy.

Shrugs
315 till failure, 405 till failure

T-Bar Rows
1,2,3,4 45s x 10 reps each, only got about 5 reps with the 4 wheels.

Assisted Chins/Non Assisted Chins
Each set till failure

DB Rows

Pinwheel curls - 3 sets
Cable Curls - 1 set

That was about it right there. I had a serving of Torrent on the way to Rob's house, and then we grilled steaks and red skin potatoes while we played some C.O.D. 4. fun time all around, even though our UofM boys pussed out and went to Canada after the lifting.

great day!! im glad you guys had a good workout!