Today

[need2getBIG]

Nice ses bro.

hey man what weight you looking to bulk till?
whats the BF at you think?

thanks bro,um ima go till 240 or 250 and cut down to 220 or 230,and body fat im not sure,my stomach seems to be the only problem area,since i am short statured,my legs and midsection get most of the weight,my legs are big but my midsection is a lil pudge but still lean

[T o m m Y]

thanks bro,um ima go till 240 or 250 and cut down to 220 or 230,and body fat im not sure,my stomach seems to be the only problem area,since i am short statured,my legs and midsection get most of the weight,my legs are big but my midsection is a lil pudge but still lean

yeah i hear you,i gained alot in the mid section
whats the waist right now?

[need2getBIG]

34 lol

[T o m m Y]

Not bad man
i was a 38 at 195
no fn good lol
im a 32 now but light
when i get back from my vac...its on like donkey kong!!

[need2getBIG]

lol thats a big waist haha how short are you?

[T o m m Y]

lol
i know it was
my abs are big
sucks
im 5'9

[need2getBIG]

oh dont be ashamed of big abs bro

[T o m m Y]

Im not
its just you know they stick out in a shirt and ppl think your fat but you have big abs lol
but yo,240-250 damn son!
you beast
your progress has been awsome man!!
any before pics and current?

[need2getBIG]

lol i have before pics but no current lol

[T o m m Y]

lol i have before pics but no current lol

get some current man
you made liek a 30lb jump lol

[need2getBIG]

lol nah dude i was 130 when i started

[T o m m Y]

dude
wow
thats just crazy progress
good for you man

[need2getBIG]

thanks bro im about to post some before

[need2getBIG]

http://tinypic.com/view.php?pic=106x2eo&s=5

[T o m m Y]

thanks bro im about to post some before

Now

[need2getBIG]

Now

http://tinypic.com/view.php?pic=nesrqr&s=5

[need2getBIG]

http://tinypic.com/view.php?pic=106x2eo&s=5

before


http://tinypic.com/view.php?pic=nesrqr&s=5


now

[mcbeast]

http://tinypic.com/view.php?pic=106x2eo&s=5

before


http://tinypic.com/view.php?pic=nesrqr&s=5


now

OH CRAP!

[SQUAT or DIE!]

http://tinypic.com/view.php?pic=106x2eo&s=5

before


http://tinypic.com/view.php?pic=nesrqr&s=5


now

ur gettin fat!! LOL wow i shouldnt be talking... haha, lookin big bro..

[T o m m Y]

x2 lol
i dont wanna should like a asshole but yeah dude it looks lke u put on alot of fat rather than muscle..

[need2getBIG]

OH CRAP!


ur gettin fat!! LOL wow i shouldnt be talking... haha, lookin big bro..


x2 lol
i dont wanna should like a asshole but yeah dude it looks lke u put on alot of fat rather than muscle..

nah i was full in that pick,i just had my protien shake lol when i first wake up its alot flatter than that

[need2getBIG]

http://tinypic.com/view.php?pic=72ptw3&s=5


this is when i first woke up lol

[need2getBIG]

i need to bring up my chest and arms,so im going to be adding extra things in on bench days like an extra exercise for chest and an extra exercise for biceps

[SQUAT or DIE!]

something else I've seen done is adding in an extra day for lagging parts.... just a thought

[need2getBIG]

something else I've seen done is adding in an extra day for lagging parts.... just a thought

like i could add a day just for chest and arms?

[need2getBIG]

http://tinypic.com/view.php?pic=14o3axe&s=5


what i aspire to look like

[need2getBIG]

so im thinking of getting another cycle of mstak,and animalpak only problem is i have no mulah lol

[need2getBIG]

well just got a stak so ima start that tomorrow

[need2getBIG]

EE helped me find some supps to help me lean out,lose some of the bodyfat

dl 3x5
285
305
330

shrugs bb 4x10
235
235
235
245

leg curls 3x10
90
100
100

decline sit ups weighted for 15 reps with russian twist for 30 for 3 sets

[need2getBIG]

so the plan is im going to lean out and eat cleaner,got some zma and tribulus for the leaning part,and going to try and bring up the upperbody,but staying inside the pl lines lol

[SQUAT or DIE!]

like the wo and the diet plan.. i must admit even i have had my non PL moments, but as long as you remember where ya come from its all good..

ZMA is one hell of a fun supp, crazy dreams are in ur future

[need2getBIG]

like the wo and the diet plan.. i must admit even i have had my non PL moments, but as long as you remember where ya come from its all good..

ZMA is one hell of a fun supp, crazy dreams are in ur future

yeah bro you wont see me doing cable crossovers or any of that,just db and barbell

haha cant wait to see these dreams

[need2getBIG]

speed bench 9x3
145
155x8x3
nice long pause then explode up

tri pushdowns 3x15-20
60
65
65

overhead tri ext. 5x10
20

lat pulldown 5x10
100
120
120
120
110

upright row 3x10
85

decline bench 3x10
155
150
150

hammer curls 3x10
45
45
50

db curl 3x10
40
40
45

leg raises 4x10-15
30
25
25
25

[mcbeast]

Good work!

[SQUAT or DIE!]

me likes...

[T o m m Y]

cool..

[need2getBIG]

Good work!

thanks bro!


me likes...

lol thanks man


cool..

lol man of a few words haha

[T o m m Y]

=)

[Firedrake]

Very nice work. Whaddaya do for an encore? (I'm never satisfied . . .*grin*)

[need2getBIG]

=)

arent you on vacation? go have fun bro! lol



Very nice work. Whaddaya do for an encore? (I'm never satisfied . . .*grin*)

lol 3x3 squats tomorrow

[need2getBIG]

squats ME 3X3
250
270
285

shrugs 4x10
rear 225
rear 205
front 255
front 255

gm 3x10
155
155
add belt
185

bb calf raises 4x15-20 focusing on flex
285
305
295
295

leg curls 3x10
100
100
100

leg raises 4x10-15
25
30
25
30

[mcbeast]

Good work on them squats.Try to do one weight for the 3x3 next time,then maybe a single if your feelin ballsy afterwards.Keep it up killa

[need2getBIG]

thanks bro,im maxing out on squats next week lol

[need2getBIG]

i have decided my goal body size mass and weight is to be like BIG AL'S

[Firedrake]

You're knockin' it down! Good work!

[need2getBIG]

You're knockin' it down! Good work!

thanks bro!!

[need2getBIG]

3x3 bench today,have to go late because my training partner had some important things to handle,hope ill be leaving soon lol

[T o m m Y]

what weight you going to be doing bro
aah yes big AL status,freak of nature,so i guess that means no leaning out right now eh bro

[need2getBIG]

what weight you going to be doing bro
aah yes big AL status,freak of nature,so i guess that means no leaning out right now eh bro

no im still leaning out just doing a cleaner bulk with a cheat meal once or twice a week

[need2getBIG]

3x3 bench
155
165
180

tri pushdown 3x10-15
70
75
75

db skullies 4x10
25

bb rows 4x10
145
155x3x10

face pulls 3x10
100
110
120

incline bb 3x10
115

bb curl 3x10
75

preacher curl 3x10
55

wrist curl 3x10
105

ab pulldowns 4x10-15
150
150
160
160

[T o m m Y]

no im still leaning out just doing a cleaner bulk with a cheat meal once or twice a week

Yup,sounds like a plan..
I would also do 3 HIIT sprint intervals on your off days.

[need2getBIG]

Yup,sounds like a plan..
I would also do 3 HIIT sprint intervals on your off days.

hmmm i give it a think lol

[T o m m Y]

haha
so you gonna try and lean out and not do any type of cardio lol?

[need2getBIG]

bro ive lost 4 pounds and my stomach is almost gone lol

[T o m m Y]

what did you do just clean up your diet right?

[need2getBIG]

yeah bro lol ive only been eating clean for a week and a half haha

[need2getBIG]

im also taking tribulus and zma as EE suggested lol shit makes you crazy horny

[T o m m Y]

im also taking tribulus and zma as EE suggested lol shit makes you crazy horny

hahaha
so whats your diet like now?

[need2getBIG]

um breakfast is usally eggs peanutbutter on a bagel and yogurt with orange juice or water,lunch is 2 grilled chicken breast with a baked potatoe and dinner is whatever my mom fixes aslong as its not "bad" and ill have snack like a wheatbread sandwich with turkey and cheese with light mayo,and some wheat thins lol and post work out i have my weightgain shake just use water and creatine

[T o m m Y]

not bad,so i guess your just cleaning up your diet a bit but still eating a good amount

[need2getBIG]

Exactly,because if i get really "clean" ill lose weight to fast,i can gain weight fast and lose it even faster,so i have to find a common ground and im getting closer to doing that lol

[T o m m Y]

haha trueee trueee

[need2getBIG]

lol alright bro i needa shower haha ill ttyl smally GOOD LUCK!

[T o m m Y]

alright dude
thanks man!
stay tuned!

[need2getBIG]

alright dude
thanks man!
stay tuned!

no problem dude and i will! lol

[need2getBIG]

3x3 dl ME
305
325
345

bb calf raises 4x20
285
295x3x20

leg curls 3x10
90
100
100

leg raises 4x10-15
30
25
25
30

[mcbeast]

good work

[need2getBIG]

good work

thanks bro

[SQUAT or DIE!]

3x3 dl ME
305
325
345

bb calf raises 4x20
285
295x3x20

leg curls 3x10
90
100
100

leg raises 4x10-15
30
25
25
30

im likin it.

[need2getBIG]

thanks bro,going to try ghr,i found out how to use the power rack safety bars to make one with a bench

[need2getBIG]

speed bench 9x3
145
155x8x3

tri pushdown 3x15-20
65
75
75

cgb 5x10
125
125
135x3x10

cs row 3x10
2plates and 25
2plates
2 plates and 10

t bar row 2x10
3 plates
3 plates and 10

upright rows 3x10
85
95
95

guilloten 3x10
125
125
115

hammer curls 3x10
50
45
45

bb curls 3x10
75

ab pulldowns 4x10-15
150
160
160
160

[Firedrake]

That's quite a combination of exercises and a hellacious volume! Nice work!

[need2getBIG]

thanks bro,it took forever today,my friends gf keeps slowing things down,as soon as she shows up they sit there and talk,and cuddle and hug,might i add,WE ARE AT A GYM, im here to get my shit done not sit here and watch ppl loligag around.

[mcbeast]

Get a new training partner.Boom,fixed.

Great work

[need2getBIG]

thanks bro,yeah but the hard thing is hes a longtime friend,and im his only ride to the gym

[mcbeast]

then tell him to get his shit together..i know its harder cause hes your friend and all, but a friend wouldnt hinder your progress..in/out of the gym

[need2getBIG]

true,its not him its his gf lol shes kinda derrr if you get what im saying haha

[mcbeast]

true,its not him its his gf lol shes kinda derrr if you get what im saying haha

in 18 year old terms,yes.i understand.

[need2getBIG]

lol whatcha trying to say huh? jk jk

[need2getBIG]

So far my routines are helping,im going to try and bring down the volume though,i dont want anymore than 10,tired having to count to 15,haha im kidding,ill see how that works.

[need2getBIG]

ME SQUAT
230x5
265x3
315x1 pr

shrugs 4x10
245
245
225
225

pull throughs 3x10
70
80
90

leg raises 4x10-15
25
30
30
30

[T o m m Y]

nice PR!!!

[need2getBIG]

thanks dude!!

[need2getBIG]

Ive been thinking ALOT lately,since its been hard to find a job ive had plenty of time to be home,and think of life,and all that jazz.One thing i can truly say ive learned is life is very short,and i am grateful to have the forvm,and have you my brothers to guide me through this journey to reach my goals,i have noticed the more i get into this life,the selfworth i feel inside,the more respect for myself i feel inside,and its all because of powerlifting,it has brought me somewhere i truly believe nothing else in my life can or couldve.Theres been alot of problems in my family right now,and i look forward to the gym more than ever now,the gym is MY world,NO ONE can come in and start yelling or fighting,there i can be who i am,and not put on a show,on here i can be who i am,and thats what this is all about isnt it? Life is about finding yourself,and who you are,and i truly think that a powerlifter is who I AM,and no one can or ever will be able to take that from me.

[need2getBIG]

ME BENCH
155x5
175x3
185x1 warm up
200x1 pr!
205 miss

tri pushdowns 4x10-15
65
65
60
70

lat pulldown 5x10
110
120
120
110
110

rear db raises 3x10
25

bb curl 4x10
75

leg raises 4x10-15
25
30
30
25

incline db last minute decision 3x6-10
50x10
50x8
45x7

rushed today,did all this under hour and a half,max dl wednesday and speed bp friday

[need2getBIG]

maxing out on dl today,lets hope for big numbers

[mcbeast]

GRIP&RIP KID!

Nice Pr on the Bench!

[need2getBIG]

GRIP&RIP KID!

Nice Pr on the Bench!

thanks bro!!

[need2getBIG]

well todays dl didnt go like i wanted it to,but a female bodybuilder/powerlifter gave me and my training buddy some pointers,so i will work on those asap. anyways heres the stuff.

dl ME
285x5
325x3
405 miss
395 miss

shrugs 4x10 225

seated calf raises(burned like hell) 4x15
115
115
100
100

sldl 3x6
225

leg curls 3x10
90

ab pulldowns 4x10-15
160
160
170
170

my problem on dl is i used to much back,she has been lifting since she was 17 and is now 38,she told me to point toes out,push butt towards the floor,chest up head up,use hips to drive,so im going to get that down,but i have to admit,my back got me pretty fat,just need to work on that

[need2getBIG]

i meant far not fat hahaha and alos i needed to bring the bar to my shin

[mcbeast]

Keep bar 2 in from shin.Point toes slightly out like "v"

Get it? It helped me alot.405 is yours soon buddy

[SQUAT or DIE!]

Keep bar 2 in from shin.Point toes slightly out like "v"

Get it? It helped me alot.405 is yours soon buddy

LOL i have to pull kinda like that in my suit.... fuckin akward but it works

[need2getBIG]

Keep bar 2 in from shin.Point toes slightly out like "v"

Get it? It helped me alot.405 is yours soon buddy


i get it bro,i tried a couple reps with 225 and i could tell the difference,going to work on it alot


LOL i have to pull kinda like that in my suit.... fuckin akward but it works

yeah my problem is i tryied to use my back to much,shes a beast tho,shes competed in bb and pl for over 20 years

[J Wong]

Nice work man

[need2getBIG]

Nice work man

thanks man,not my best but it was ok lol so you live florida right? i have friends down there

[need2getBIG]

speed bench 9x3
155 good long pauses,i think a couple were probably 5 seconds

pushdowns 3x10-15
65
75
85

skullies 4x10
65

floor presses 3x3
175

bb rows 4x10
155

upright rows 3x10
85
95
95

db curl 3x10
40
50
50

hammer curl 3x10
45
45
50

leg raises 4x10-15
30
25
30
30

[mcbeast]

Great stuff! I start speed benchin this following week

[need2getBIG]

Great stuff! I start speed benchin this following week

thanks man! yeah i like speed day for bench,good time to focus on form and pause,i almost space out sometimes on pauses lol

[need2getBIG]

deload squats 3x5
190
205
225

back raises 3x10
bw
45
45

seated calf raises 4x15-20
100
100
90
90

ab pulldowns 4x10-15
160
160
170
170

quick and short day,i dont prefre deload days,but theyre good for the body lol bench on wednesday,and dl on friday,NEED TO WORK ON DL FORM

[J Wong]

thanks man,not my best but it was ok lol so you live florida right? i have friends down there

Yeah I do.

[need2getBIG]

thats cool man

[need2getBIG]

deload bench 3x5
was suppose to be 120 and then 130 but that was tooo light
135x5
135x5
145x5

incline bb 3x10
105
115
115

tri pushdown 3x10-15
70
75
80

db skullies 5x10
25

t bar row 5x10
3 plates
3 plates
3 plates and 25
3 plates and 10
3 plates

rear db raises 3x10
25

db curl 4x10
45
45
50
50

bb curl 2x10
75
85

leg raises 4x10-15
30

training partner was late,so i went without him,then he showed up right before i was going to do abs,so i spotted him and all that,did the bb curl to keep warm for abs,did stretching etc. so i was at the gym for a loooong time,no problem though

[need2getBIG]

next cycle will be like this,box squats,overhead press,deadlift,and speed bench

[need2getBIG]

got to gym early today.
deload dl 3x5
225
245
265

shrugs bb 4x10
225

hip ab/ad 3x10
130

leg raises 4x10-15
30

[Cellerator65]

u work your shoulders, apart from upright rows and incline bench?

[need2getBIG]

u work your shoulders, apart from upright rows and incline bench?

ive always done shrugs as a deadlift assistance

[need2getBIG]

weight is around 198,im still 5 7 haha,pretty lean right now,not cut,just more solid,and thick,going to try and maintain the solid and lean, but keep getting bigger and stronger,cheat meal sometime today,HAPPY EASTER!

also ran out of zma,so ima lay off the tribulus for awhile.

[Cellerator65]

no actual shoulder presses?

[need2getBIG]

im going to be doing overhead press this cycle

[J Wong]

weight is around 198,im still 5 7 haha,pretty lean right now,not cut,just more solid,and thick,going to try and maintain the solid and lean, but keep getting bigger and stronger,cheat meal sometime today,HAPPY EASTER!

also ran out of zma,so ima lay off the tribulus for awhile.

What are you gonna have for your cheat?

[need2getBIG]

What are you gonna have for your cheat?

girl friends dad is bbqin today wooo!!

[need2getBIG]

Made the decision to start sumo pulls,watched the video by PowerFreak on form and style,since i have bulging disc L5 and s1 in my lower back i heard that sumo uses less of your lower back,thought id give it a try,i will still alternate between the two,need to get use to sumo.

Id like to wish a happy easter to all my brothers.

[Firedrake]

Be careful with that back -- give it a chance to heal. You don't want to wind up requiring titanium reinforcement, like I did.

Have fun with the BBQ!

[need2getBIG]

Be careful with that back -- give it a chance to heal. You don't want to wind up requiring titanium reinforcement, like I did.

Have fun with the BBQ!

Thanks drake,thats what im trying to avoid lol

[mcbeast]

Thanks drake,thats what im trying to avoid lol

Sumo will def help save your back some.Its all in the hips.

I however will be switching back to conv.Need to be pullin 5+again..

[SQUAT or DIE!]

Be careful with that back -- give it a chance to heal. You don't want to wind up requiring titanium reinforcement, like I did.

Have fun with the BBQ!

gee that almost sounds cool.. ALMOST..

derek, do what ya gotta do if its gonna save ur back rock on bro..

[T o m m Y]

Yeah,sumo is good bro
thats the only way i pull now

[SQUAT or DIE!]

Yeah,sumo is good bro
thats the only way i pull now

god ur still alive.. shit....

[T o m m Y]

lol
moved into my house 2 weeks ago but just got internet yesterday
been mad busy

[SQUAT or DIE!]

word word.. hope wifey is well.. the puggles too, and even your mini horse of a dog

[need2getBIG]

Sumo will def help save your back some.Its all in the hips.
I however will be switching back to conv.Need to be pullin 5+again..

thanks bro,its going to take some time getting us to but long run is good,sounds good bro,5 plus is good lol



gee that almost sounds cool.. ALMOST..

derek, do what ya gotta do if its gonna save ur back rock on bro..


thanks man,i already have bulging disc i dont need anyhing else haha


Yeah,sumo is good bro
thats the only way i pull now


any tips bro? and congrat on the move man! movin on up! haha

[need2getBIG]

speed bench 9x3
155,good long pauses

rope pushdown 3x10-15
60
65
65

skullies 4x10
65

bb rows 4x10 w/ belt
155
185
205
205

upright row 3x10
95
95
85

hammer curl 3x10
50

decline bench 3x10
145
155
145

leg raise 4x10-15
30


watch a bb do 500x5 almost parallel,wouldve liked to of seen parallel but its still 500 pounds ha. box squats wednesday,and then over head press friday

im out bros,going to see my chickita for a little bit.

[SQUAT or DIE!]

good work... 500x5? i could probably take that below parallel... what a pansy.. LOL

[need2getBIG]

good work... 500x5? i could probably take that below parallel... what a pansy.. LOL

lol i know you could ive seen you do 500x9 at parallel,tis tis,poor bodybuilder.

[need2getBIG]

ME 3x5 box squats,partner took a day off,let his joints heal,his shoulders are bad.

235x5
255x5
270x5

bb shrugs 4x10
225

bb calf raises(needed these back ha.)4x20
275
285
285
295

pull throughs 3x10
80


ab pulldowns 4x10-15
160
160
170
170

pulled 135 sumo just to get feel of the form for like 3 reps haha,friday is overhead press 3x5 ME.

forgot about a glute and ham exercise doh!

[need2getBIG]

ohp 3x5 ME
100
110
115

floor tri ext with pause on floor 3x10
15
20
25

bw dips 2x10

lat pulldowns 4x10
110
120
120
130

face pulls to neck 3x10
100
110
110

bb curl 4x10
85
75
75
75

leg raises 4x10-15
30

watched an oly lifter whos the only other strength athlete at my gym,hes training a fitness model to lift oly,hes training for the 2012 olympics,pretty strong dude he clean and jerks more than two plates,anyways training partner is out for a lil over a week letting his shoulders heal up,so ill be solo for the next couple sessions

[need2getBIG]

oh yeah! front plate raises 3x10 with a 45,damn im spacey today

[mcbeast]

Good stuff!

[need2getBIG]

thanks bro,i found some good assistance from elte fts

[need2getBIG]

Saw an old freind today,he was the one who was over my first two meets,hes an old school guy,his wife is pretty big herself haha it was good meeting another powerlifter outside the gym,makes me happy just thinking about it,i mean this guy hadnt seen me for about 2 years,and i was 60 pounds less than i am now,and he still remembered me,he trains at his house,and im pondering is i should hit him up for some sessions,hmm,well the lady friend went to bed early tonight,and i dont have to get up till 9,so talk bros,im bored lol

[need2getBIG]

ME 3x5 dl SUMO
285
305
325

seated calf raises 4x15-20
115
115
105
105

leg curls 3x10
90

side bends 4x10
65
80
80
80

leg raises bw 1x30

alot of yelling and grunt went into the last set of deadlift,i think some pretty boys mind of even laughed,fuck them,they know nothing.

[need2getBIG]

oh yeah,zero back pain from the bulging disc,thanks to sumo,my legs are fried tho lmao

[SQUAT or DIE!]

ME 3x5 dl SUMO
285
305
325

seated calf raises 4x15-20
115
115
105
105

leg curls 3x10
90

side bends 4x10
65
80
80
80

leg raises bw 1x30

alot of yelling and grunt went into the last set of deadlift,i think some pretty boys mind of even laughed,fuck them,they know nothing.


great work lil buddy!!

glad to hear about the back aswell... very important to keep it that way..

fuck them curl jockeys, any fuck stain can curl some weight.... real men know whats important..

[need2getBIG]

great work lil buddy!!

glad to hear about the back aswell... very important to keep it that way..

fuck them curl jockeys, any fuck stain can curl some weight.... real men know whats important..

thanks squatty,yes lets hope it keeps that way,some days i wish to destroy them lol

[TXPWRLFTR]

Good work brother! Do your thing!!!! Make them stare!!!!

[need2getBIG]

Good work brother! Do your thing!!!! Make them stare!!!!

thanks bro!!!

[need2getBIG]

And i will!!!!

[T o m m Y]

=)

[SQUAT or DIE!]

thanks squatty,yes lets hope it keeps that way,some days i wish to destroy them lol

just fart as you walk past them..... OH YEAH!!!

keep on bustn ass an you will some day

[need2getBIG]

=)

lol smiley face?


just fart as you walk past them..... OH YEAH!!!

keep on bustn ass an you will some day


ive done that before haha
thanks man

[need2getBIG]

so my dad has started his shit again,cheating on my mom,some days i wish i could knock him straight the fuck out,i think that the most disrespectful thing you can do to a woman is cheat on her,i need a job,i need money,the gym is my life now,its where i go to escape the brutal reality of the real world,the world isnt made for guys like us,the guys who do what they love,but we make it,we try our hardest,and we try our best,i never in my life thought i would go through this,im not crying,im not whining,im telling the cold hard truth,the world is full of bad things,more bad than good in my opinion,i tell my girl,i will never do this to you,i will never drink,i will never cheat,i will never lie,a woman i know,who has 25 years of experience in the iron life told my girl,stick with this guy,the sports guys never cheat you,never go to titty bars,never lie,they are dedicated to thier sport,and YOUR DAMN RIGHT because i fucking LOVE this sport,i fucking LOVE pain,i fucking LOVE being apart of THE FORVM,LETS KEEP THIS ALIVE,no matter how much the real world pushes me back,the gym,the iron,you my brothers,are here,its like a stagnant object,never moving but yet always progressing,i love you guys,and i mean that,what we embark upon is something not many people in thier lifetime choose to do,we decide to take this plunge,and diet,and train,wether it be powerlifting or bodybuilding,we are desciplined,determined,and dedicated,i know ima keep doing what i love,and i know you my brothers will too.

[need2getBIG]

speed bench 9x3
155

db press 3x10
50

tri pushdown straight bar 3x10-15
65
75
80

db skullies 5x10
25
last set 30

bb rows 5x10
185
225
205
295
295

upright rows 3x10
85
85
95

db curls 4x10
45

messed arounnd did 5 pullups

leg raises 4x10-15
30

[Firedrake]

That was some good work today, bro -- as for all the rest: FUCK IT!

Your dad isn't gonna change. If your mom is putting up with his B.S., then she is. I'm sorry it's this way. I was raised by a father who didn't cheat, but spent several years with an uncle who couldn't keep his dick in his shorts. Yet, said uncle really DID love his wife, and tried his damnedest to keep his indiscretions from her (It didn't work). He was a loving father, grandfather and great-grandfather as he aged. He's 87 now, and can barely remember his own name, I fear. If a man doesn't have the ethical strength to keep his parts to himself, then there's very little you can do about it.

All you can do is keep YOUR head on YOUR shoulders, and keep your focus in the place it does the most good. With the iron. Be the best man YOU know how to be.

[TXPWRLFTR]

Good work brother!

[need2getBIG]

That was some good work today, bro -- as for all the rest: FUCK IT!

Your dad isn't gonna change. If your mom is putting up with his B.S., then she is. I'm sorry it's this way. I was raised by a father who didn't cheat, but spent several years with an uncle who couldn't keep his dick in his shorts. Yet, said uncle really DID love his wife, and tried his damnedest to keep his indiscretions from her (It didn't work). He was a loving father, grandfather and great-grandfather as he aged. He's 87 now, and can barely remember his own name, I fear. If a man doesn't have the ethical strength to keep his parts to himself, then there's very little you can do about it.

All you can do is keep YOUR head on YOUR shoulders, and keep your focus in the place it does the most good. With the iron. Be the best man YOU know how to be.

That helps me so Drake,thank YOU for that

[need2getBIG]

Good work brother!

Thanks man! haha i saw those old pics of you haha

[need2getBIG]

oh shit i just realize bb rows werent 295! lmao they were 195 last two sets,DAMN i mustve been out when i typed this hahaha sorry for the confusion

[need2getBIG]

ME Box Squats 3x3
250 80%
270 85%
285 90%

gm with belt 3x10
185
185
165

bb shrugs 4x10
225

leg raises 4x10-15
30

training patner back from break,finally have a spotter

[SQUAT or DIE!]

good work lil fella

[need2getBIG]

thanks squatty =)

[mcbeast]

Good work kiddo...if ya need to talk i got the phone..

[need2getBIG]

thanks ej,i texted a couple times the other day,but i figured you were busy with the wifey and all that

[need2getBIG]

I am wanting more and more now,my goal is to total 1000-1200 by the end of this year,my body weight is at about 196 right now,been keeping it clean with a cheat meal once a week,not sure if i want to maintain my weight,and focus on strength or just get both up

[SQUAT or DIE!]

LOL i feel ya bro, im looking into some METAL briefs.... help me total over 1400!!

[need2getBIG]

LOL i feel ya bro, im looking into some METAL briefs.... help me total over 1400!!

lol i just recently got a job part time just to pay off my school until i get some real work starting up,so first paycheck after paying the bills im going to get some knee wraps from inzer,either iron z or power surge

[SQUAT or DIE!]

inzer has more than 1 knee wrap???? i was unaware

[need2getBIG]

inzer has more than 1 knee wrap???? i was unaware

yeah they actually have three haha they have iron z,power surge and true black,the power surge are the least in price

[need2getBIG]

pondering on if i should try power squats as assistance on wendesday??

[need2getBIG]

meal one-eggs,bagel with pb,yogurt,orange juice
meal two-2 grilled chicken fillets,baked potatoe
meal three-wheat bread,turkey,cheddar cheese light mayo with wheat thins,or sometimes two sanwiches
meal 4-if my mom makes something healthy than i eat that if not i improvise,or if its after gym itll be a shake

not sure on the timing since i just started a parttime job to help pay for things,so meal two will be whenever i get home,so some meals may not be eatin if i get home to late,which sucks,but i do not get a break at work since im only part time

[need2getBIG]

also watching my carbs a bit,still trying to lean up a bit,not to much tho,i currently am 196,going to maintain that i think,and focus on my numbers,gotta get that 1200 total this year!

[need2getBIG]

overhead press 3x3 ME strict form 3x5 were more of a push press
105
110
115

side delt raises 3x10
20
15
15

skullies 4x10
70

t bar rows 4x10
2plateswith25
3 plates rest of sets

preacher curls 3x10
55

rear db raises 3x10
20

ab pulldowns 4x10-15
170
170
160
160

[SQUAT or DIE!]

not shabby lil feller

[need2getBIG]

thanks bro,i need to work on my shoulder strength

[SQUAT or DIE!]

me too...

[need2getBIG]

how are the goats?

[SQUAT or DIE!]

how are the goats?

alive and well... i pulled 2 out yesterday, 1 was dead... i was very sad..

[TXPWRLFTR]

Good workout session

[need2getBIG]

alive and well... i pulled 2 out yesterday, 1 was dead... i was very sad..

aww poor goats,atleast one is alive!


Good workout session

thanks man,not my best tho

[need2getBIG]

ive been working at restraunt part time,so far,i do not like it,im trying to get my meals in before and after,since i dont get a break,so lets hope i dont lose valuable muscle by starving at work,im still looking for a better job right now though

[SQUAT or DIE!]

ive been working at restraunt part time,so far,i do not like it,im trying to get my meals in before and after,since i dont get a break,so lets hope i dont lose valuable muscle by starving at work,im still looking for a better job right now though

shit man your supposed to get a break at any job if you work more than like 6 hrs.. id work like 5-6 at my old job and i gots a break..

thanks man, its very sad but im glad i managed to get one of mine them out alive.. doing well now

[need2getBIG]

i dont work that long haha only like 4 hours,except for yesterday because we were short like a gazillion ppl because of the flooding over here,how are you knees today? haha did you steal a wheelchair yet?

[SQUAT or DIE!]

they are feeling better, ive tried to stay off them as much as possible today...

[need2getBIG]

3x3 dl im pissed.
305x3
325x2
335x0
fucking pissed.

seated calf raises 4x15
100

bb shrugs 4x10
225

hip ab3x10
145
130
115

leg raises 4x10
35

bought some protien bars from my gym,going to take em to work and eat em the bathroom,very very pissed off,dont even want to think about my dl today

[need2getBIG]

oh yeah im going to keep it 4-5 assistance

[need2getBIG]

also im going to try and maintain staying in the 190's,im 196 right now,want to focus on strength,also with the little work problem,im not letting that happen again,i will not settle for 2 reps with 325,when i can do it for FIVE!!!!Going to be visiting the bathroom more often at work and chowing down some food

[T o m m Y]

Do It!

[need2getBIG]

FUCKIN A RIGHT IM GONNA DO IT!! im not going to let work get in the way of MY LOVE FOR POWERLIFTING!!!!!

[Firedrake]

THAT'S what I like to hear!

I guess I'm lucky -- I sit back in a corner in my own little cubicle at work, with my cooler next to me, and put something down my gullet every couple of hours. Works for me!

[TXPWRLFTR]

Do what you gotta do big D! I am right there with you Firedrake...cooler in my office...I try to stock it with goodies but some of my students come in and buy some bars...not bad huh? LOL

Lift Large brothers! Become what many are affraid of and what many are in awe of just looking at us....as TB writes..."unleash the fuckin MONSTER!"

[need2getBIG]

THAT'S what I like to hear!

I guess I'm lucky -- I sit back in a corner in my own little cubicle at work, with my cooler next to me, and put something down my gullet every couple of hours. Works for me!


Do what you gotta do big D! I am right there with you Firedrake...cooler in my office...I try to stock it with goodies but some of my students come in and buy some bars...not bad huh? LOL

Lift Large brothers! Become what many are affraid of and what many are in awe of just looking at us....as TB writes..."unleash the fuckin MONSTER!"

THANKS BROS!!! see i work at a restraunt,only par time,but being on my feet all day,constantly moving to tables,and helping people,plus i sweat very easy,luckily they let us have free drinks,so im downing water as much as i can,tryied the two protien bars today,spaced em out tho,i feel great,and believe it or not,im full haha so i have a good feeling so far

[mcbeast]

take it easy there kiddo..that dl will go up dont worry..

[need2getBIG]

thanks ej,it really bothers me though ha. i still get angry when i think about it

[SQUAT or DIE!]

just think about how i feel about my DL, i had a 165 pull 480 for reps in front of me....

[need2getBIG]

im right there with ya bro,its an angry feeling

[T o m m Y]

just think about how i feel about my DL, i had a 165 pull 480 for reps in front of me....

lmao

[need2getBIG]

lmao

we do not laugh at squatty,he will eat you haha

[SQUAT or DIE!]

we do not laugh at squatty,he will eat you haha

and im fucking hungry....

[Psycho77]

and im fucking hungry....


yikes!


Need2getbig: take it easy on yourself bro. Sure, didn't go as you might have hoped but there is always a next time. It will come.

[need2getBIG]

thanks bro,ive calmed down now haha

[need2getBIG]

speed bench 9x3
155,pauses from 3-5 seconds long
repititive max
135x16

tri pushdown 4x10-15
65
75
70
65

pendely rows 2x5
205

hammer curls 3x10
45

leg raises 4x10-15
30

[mcbeast]

Good work kid..keep it up

[need2getBIG]

thanks ej,did you get my number in your new phone?

[need2getBIG]

next cycle of 5/3/1 will be somewhat like this:
front squats
floor press
rack dl
speed bench

maxing out all this week,lets get some new numbers up!!!
box squats tomorrow,ohp wednesday,friday dl...got my name written all over dl,gotta make up for last wednesday.

[T o m m Y]

kill it buddy!

[need2getBIG]

kill it buddy!

thanks bro!! when am i gonna see some workouts on your journey??

[T o m m Y]

already like 3-4 in there lol
just posted one today lol

[need2getBIG]

whaat lol let me go check it out i totally missed those haha sorry bro oh hey let me ask you something,my gyms power rack doesnt go below the knees for me(because im f in short) so i thought i get thier upright chairs that i know are below knees and set the bar on that?

[T o m m Y]

you wanna do rack pulls?

[need2getBIG]

yeah lol but my gyms rack doesnt go low enough

[T o m m Y]

my old gym was same way
i fould a box in the gym that was 4" high and put plates on it to change the ht,if no box just use plates and stand on them..

[pedraza]

my old gym was same way
i fould a box in the gym that was 4" high and put plates on it to change the ht,if no box just use plates and stand on them..

ill second that, cause you want to be carelull just placing the bar on a seat or bench. the heavyer the weight the more of a chance you have to bend the bar that way. even doing rack pulls at heavy weight will bend the bar...i have done it

[SQUAT or DIE!]

ill second that, cause you want to be carelull just placing the bar on a seat or bench. the heavyer the weight the more of a chance you have to bend the bar that way. even doing rack pulls at heavy weight will bend the bar...i have done it

i just bend the bar on my back, works quite well...

[need2getBIG]

hmmm

[need2getBIG]

i will place the weight on the bench would that make the bar bend?

[need2getBIG]

ME box squats
230x5 75%
265x3 85%
325x1 95% pr!
330x1 pr!

shrugs bb 4x10
225

seated calf raises 4x15-20
100
100
105
105

ab pulldowns 4x10-15
160
160
170
170

ohp wednesday,and dl on friday,going to do lower back and glute/ham assisitance on friday

[T o m m Y]

i will place the weight on the bench would that make the bar bend?


Nice box squating dude!!
dude
do what i said
stand on 45's

[need2getBIG]

ill give it a try lol and thanks bro!

[mcbeast]

Good Work,congrats On Pr!

[need2getBIG]

Good Work,congrats On Pr!

thanks bro!

[need2getBIG]

for those of you who dont know,i was arrested on valentines day,for theft,i was caught with a backpack full of spray paint,because i use to do graffiti,yes i know i fucked up,and im sure most of you are going to want to kill my ass,especially EE and SOD,and i apologize,it twas not the ANIMALPAK WAY,but ive learned my lesson,currently i am working at a pizza place part time,and i f in hate it,once i get all this stupid crap out of the way im going to go to an agency and get a job as an LMRT which is what i went to school for,and then eventually OPEN A GYM,again i apologize to you,MY BROTHERS,for doing something so stupid and juvinile,i have learned my lesson,and not a day goes by that i dont think about how stupid it was,so yes,this is a minor set back in my career,but it doesnt keep me from the gym,after this things blows over,im quiting the pizza place,and getting my shit together with my career.

[Firedrake]

If it's behind you, and you learned the lesson, then all is said and done. Old bad habits are sometimes hard to break.

You're doing some great work in your training. Don't fuck it up!

And, I have to use a box for rack deads at my gym, too. Trust me; it works!

[need2getBIG]

ive never let anything fuck up my training,POWERLIFTING is what i truly love to do

[need2getBIG]

ME ohp
100x5 75%
115x3 85%
135x0
125x1 used a lil hip

front plate raises 3x10
45

tri pushdown 3x10-15
70
80
75

bw dips 3x10

lat pullthrough 3x10
110

upright rows 2x5
115

leg raises 4x10-15
30

went easy on the back,have to switch dl from friday to thursday because my job has me working a double on friday,so except something tomorrow,GOTTA GET A NEW PR ON DL!

[T o m m Y]

good work kid
yes you will get this PR on deads no doubt
DO WORK!!

[need2getBIG]

YEAHH!!!! lol

[need2getBIG]

sumo max dl
280x5
320x3
390 miss
385 miss
sad day

power sq 3x10
2 pies
3 pies
3 pies with 25 each side

pull throughs 3x10
80
85
80

hammer curls 3x10
45
45
50

grappler 4x10
25 plate

decided i need to train sumo more,my body isnt use to it,but i want to stick with it because it helps my back,so im not going to let this piss me off to much haha,starting monday,im back to westside,going to BUZZFEST this sunday yeahhh!! but i decided that westside works better for me,so thats what i will be doing

[SQUAT or DIE!]

good work lil feller.... keep at it

[need2getBIG]

thanks bro,you too!

[Firedrake]

Keep at it. If something works for you, keep at it! Have fun at Buzzfest. Just don't get -too- "buzzed" if you're hittin' it Westside on Monday! <grin>

[need2getBIG]

hahaha nah thats not me,i dont drink or anything,im only going because my gal wants me to come along,going to try and get food in,itll be hard tho lol

[SQUAT or DIE!]

hahaha nah thats not me,i dont drink or anything,im only going because my gal wants me to come along

pansy ass- beer=cals=growth!!!
going like a good boy should!! my gal drags me to shows that i cant afford to go to much less drink at.. but i manage LOL...

[need2getBIG]

yeah im pretty much going to have to settle to whatever i can get my hands on that day,but were going to ihop afterwards

[sodapop]

Good work, man. You'll get the DL next time.

[SQUAT or DIE!]

yeah im pretty much going to have to settle to whatever i can get my hands on that day,but were going to ihop afterwards

youll live, i promise!!!!! OOOH I HOP!!!!!!!!!!!!!!!! squatty like never ending pancakes

[need2getBIG]

Good work, man. You'll get the DL next time.

thanks man!


youll live, i promise!!!!! OOOH I HOP!!!!!!!!!!!!!!!! squatty like never ending pancakes

haha yeahh saving all my tips from work to afford a shitload of food,hoping to get some steak

[T o m m Y]

welcome back to the darkside!
what made you wanna do westside again?

[SQUAT or DIE!]

welcome back to the darkside!
what made you wanna do westside again?

i threatened to steal his cookies and supps....

[T o m m Y]

good job!

[need2getBIG]

haha,i mean i must give to jim wendler he knows his shit,but westside just work better for me so my split starting monday is this:

monday-DE BENCH
wendesday-ME SQ/DL
friday-SPEED SQ/DL

then the following week will be

[need2getBIG]

damnit i hit enter lol

so bascially one week ill have two speed days,and the next week will be two ME days,like this week i have two speed days and the following week
monday ME upperbody,most likely floor presses
wednesday DE bench
friday ME lower body

doing rack dl or front squats next ME lower body

[T o m m Y]

Sun=DE bench
Mon=ME SQ/DL
Wed=ME bench
Fri=DE SQ/DL

This is the basic westside template and is the one i follow...

[NJC_Manhattan]

Sun=DE bench
Mon=ME SQ/DL
Wed=ME bench
Fri=DE SQ/DL

This is the basic westside template and is the one i follow...

Looks solid to me man

[need2getBIG]

Sun=DE bench
Mon=ME SQ/DL
Wed=ME bench
Fri=DE SQ/DL

This is the basic westside template and is the one i follow...

yeah bro,but i only can train three times a week

[SQUAT or DIE!]

yeah bro,but i only can train three times a week

combine your DE days, hit the main lifts and 1 accessory... just an idea or maybe hit an ME with a DE

[T o m m Y]

yeah bro,but i only can train three times a week

Mon=ME SQ/DL
Wed=ME BENCH
Fri=DE SQ/DL
Mon=DE BENCH
Etc..

[Psycho77]

sumo max dl
280x5
320x3
390 miss
385 miss
sad day

power sq 3x10
2 pies
3 pies
3 pies with 25 each side

pull throughs 3x10
80
85
80

hammer curls 3x10
45
45
50

grappler 4x10
25 plate

decided i need to train sumo more,my body isnt use to it,but i want to stick with it because it helps my back,so im not going to let this piss me off to much haha,starting monday,im back to westside,going to BUZZFEST this sunday yeahhh!! but i decided that westside works better for me,so thats what i will be doing


nice work Bro. you'll get new DL PRs soon enough.

[need2getBIG]

lets hope my friend lets hope

[need2getBIG]

BUZZFEST today!!! for all of you who dont know what it is,its not a drug fest or beerfest lol its a radio station down here in houston and theres tons of bands(none that i like) but the ladyfriend wants me to go so im going to lol ill try to keep food in the stomach,they dont let you bring your own,and the food there is expensive,but we will be going to ihop afterwards

[J Wong]

BUZZFEST today!!! for all of you who dont know what it is,its not a drug fest or beerfest lol its a radio station down here in houston and theres tons of bands(none that i like) but the ladyfriend wants me to go so im going to lol ill try to keep food in the stomach,they dont let you bring your own,and the food there is expensive,but we will be going to ihop afterwards

Just make a day out of it, don't worry about all the food intake for one day.

[SQUAT or DIE!]

BUZZFEST today!!! for all of you who dont know what it is,its not a drug fest or beerfest lol its a radio station down here in houston and theres tons of bands(none that i like) but the ladyfriend wants me to go so im going to lol ill try to keep food in the stomach,they dont let you bring your own,and the food there is expensive,but we will be going to ihop afterwards

wooo emo music!!! the buzz blows ass....

[Cellerator65]

oh shit... squatty puting you in your place. Enjoy the wrist cutting, black eye shadow, and non responsive people

[Firedrake]

BUZZFEST today!!! for all of you who dont know what it is,its not a drug fest or beerfest lol its a radio station down here in houston and theres tons of bands(none that i like) but the ladyfriend wants me to go so im going to lol ill try to keep food in the stomach,they dont let you bring your own,and the food there is expensive,but we will be going to ihop afterwards

Hope you have a good time!

[need2getBIG]

wooo emo music!!! the buzz blows ass....

i must admit,i hated the bands,and I NEVER SAID I LIKED THEM! STEVEN! LOL the only good band was korn,they actually had every single person there standing up and shouting,but everyone else sucked,papa roach is the most retarded band ive ever seen,but the experience was fun,got to spend the whole day with my girl,and thats all that mattered

[SQUAT or DIE!]

i must admit,i hated the bands,and I NEVER SAID I LIKED THEM! STEVEN! LOL the only good band was korn,they actually had every single person there standing up and shouting,but everyone else sucked,papa roach is the most retarded band ive ever seen,but the experience was fun,got to spend the whole day with my girl,and thats all that mattered

i never said you liked them either DEREK!!! im just stating a fact about the radio station

[need2getBIG]

i never said you liked them either DEREK!!! im just stating a fact about the radio station

lol DONT YELL AT ME!!! lol

[need2getBIG]

DE bench 9x3
155 3-5 sec pauses

incline db 3sets
45x10
45x10
50x7

tri pushdown 5x10 different grips
60
60
75
70
75

wg pullups4x10(need work)
most sets were 5 then rest for about 10 seconds then 5 more

upright rows 3x10
85

bb curls 3x10
75

ab pulldowns 4x10-15
160
160
170
160

[Firedrake]

Good stuff! How's the chest feel?

[need2getBIG]

it feels ok lol i dont usually feel a big pump

[T o m m Y]

wheres the tricep work bro,pushdowns thats it?
throw some heavy rack presses or boards in after DE Bench..

[SQUAT or DIE!]

wheres the tricep work bro,pushdowns thats it?
throw some heavy rack presses or boards in after DE Bench..

he did push downs..

and why u be doin board work on DE days....... i wouldnt do that, thats just me- purely a ME situation, now i can see lockouts as a extra wo the next day...