Improvement is the only way

[IRBS]

I'm kind of in the same boat bro. Just train smart, it will pay off in the end.

[Big Wides]

a non scheduled off day today due to me traveling for work. i missed 2 meals and was slightly dehydrated since the fluids were not as available today. the benefit was that the back had a day of rest to recover. tomorrow is chest,bi,forearm,calf day.

[Big Wides]

a lovley day at the office:

bench - 135x10, 225x8, 255x6, 275x10, 275x10
incline - 135x10, 195x10, 195x10 pause at chest
close grip bench - 185x10, 185x10 pause at chest
crazy 8s - 2 sets @ 80lbs
hammer curls - 3x10 @ 45
rev. curls - 3x12
one legged calf raise - 3x8
leg lifts - 3x12
leg throws - 3x12

my warmups felt heavy today no idea why but the 275 flew up with every rep that i did. felt great to move weight around again. as for the inclines and close grip i know these areas are lagging. the pause at chest for each rep is going to help me get through the sticking point. going to do this for 2 weeks on, 2 off. tomorrow is shoulders and cardio, also going to weigh myself to see where i'm as far as the weight area goes

[Nightshift]

Nice chest workout here!! You might want to do Inclines first to prioritize the area.

Also.....Remind me what crazy 8's are again.

[Big Wides]

Crazy 8s is when you use an ez curl bar, take a the wide grip preform 8 reps then as soon as they are done move to the middle grip do 8 again, then move to the close grip do 8, thats one set. its a great volume and a nice change every once and a while

[IRBS]

Killer work bro, 275 for 10 is awesome. Solid.

[kyderz]

lookin great man. keep it up!

also, once you get the pump, you must maintain it for how long?

and after you get it, you have already started to fatigue yourself, so you dont have to move such big weights, right? just lift to failure?

[Big Wides]

Killer work bro, 275 for 10 is awesome. Solid.

thanks IRBS, and shockingly no DOMS today either

lookin great man. keep it up!

also, once you get the pump, you must maintain it for how long?

and after you get it, you have already started to fatigue yourself, so you dont have to move such big weights, right? just lift to failure?

kyderz, with this cycle that I am on, espically for a day like yesterday is all based on percentage training of the 1RM. somedays i will get a pump, espically after time off, and other days i don't. me personally i don't hold a pump in one area for a long time, and once the lifting has stopped then the pump goes away. its all how your body reacts to how you are training and what your specific goals are

[kyderz]

alright man. thanks a lot.

[Big Wides]

shoulders/traps:

behind neck shoulder press - 135x12, 165x10, 185x8, 205x5, 225x3
side raise - 2x12 @ 35
front raise - 2x12 @ 35
db shrugs - 2x12 @ 100
upright row - 2x8 @ 135

weighed in this morning at 215lbs, thats all she wrote. wanted to warm up with high rep cleans but did not want to get a "Dear John" letter from my lower back. better be safe than sorry. it was good clean workout got the job done. i am looking to get around 275-295 for a double or a single when my cycle is over.

[Big Wides]

here's today's workout at 0500 on 6/8

hypers - 3x10 @ BW
cs rows - 1piex12, 3piesx8, 3pies+25x8, 4piesx8
pulldowns - 190x10, 210x10
bent lat raise - 2x10 @ 35
pull-ups @ BW - 10, 8
one arm smith row - 1x15
calves - 3x20
behind back curls - 3x15

due to prior engaments this evening my normal training time, i went in this morining to get things going. gym was empty so it allowed me to fly around without hesitation. i haven't done that many pull-ups since i was 185lbs so it felt good to knock them out. bench assistance tomorrow

[hjayss]

I would do so many supersets it wouls not be pretty. Good to have the gym empty and youo ripped it up great w/o..

[Big Wides]

I would do so many supersets it wouls not be pretty. Good to have the gym empty and youo ripped it up great w/o..

thanks bro, i wanted to make the best out of the sisuation. the funny part was while i was there, i ran into a buddy from work who was squatting, going to try and get him to change his split so i have someone to train with

[hjayss]

thanks bro, i wanted to make the best out of the sisuation. the funny part was while i was there, i ran into a buddy from work who was squatting, going to try and get him to change his split so i have someone to train with

gOOD TO HIT LEGS WITH A PARTNER YOU CAN TRUST...DONT BURN THE GUY OUT BRO GO LIGHT ON EM WITH THOSE BACK SESSIONS TOO TAKE IT EASY ON EM LOL...

[Big Wides]

gym was crowded on a saturday, waiting for it to snow:

bench - 135x10, 225x5, 255x5, 285x5, 315x5, 345x5
db flies - 50x10, 60x8
pushdowns - 110x10, 130x8
dips @ BW - 1x15
barbell curls - 105x8, 125x8
one arm preacher - 2x10 @ 35
hammer curls - 50x10, 60x8

bench felt good, and the flies helped with the recovery process by stretching out the pecs. kept the bi workout to a minimal, the reason is in the sig. time to rest, recover, and grow. new and improved leg day on monday

[IRBS]

Awesome work bro, nice benchin

[Big Wides]

Awesome work bro, nice benchin

thanks bro. like AC/DC put it "its a long way to the top if you want to rock and roll" and i wanna rock and roll. thanks for the support

[IRBS]

thanks bro. like AC/DC put it "its a long way to the top if you want to rock and roll" and i wanna rock and roll. thanks for the support


So true. Keep Truckin brother.

[Big Wides]

"You can turn the hack squat into a torture device no problem" - G Diesel

leg press - 1piex20, 2piesx15, 4piesx12, 5piesx10, 6piesx10, 7piesx8
shrugs - 275x12, 315x12, 345x8
hack squat - 2piesx10, 3piesx10, 3pies+25x8
leg curl - 110x10, 135x10, 150x8
leg ext. - 210x8, 170x12
calves - 3x15
upright row - 105x10, 135x8
side bends - 3x12
behind back wrist curls - 3x12

fun day, legs were pumped to the max blood was flowing everywhere and felt nice and tight. calves felt like they were going to explode and the shrugs/upright rows felt nice. good way to start off the week

[Big Wides]

"Without plans there'd be chaos" - Old Foreman of Mine

incline bench - 135x10, 185x8, 210x10, 210x10
pec deck - 180x10, 180x10, 150x12
hs incline - 2piesx12, 2pies+25x10, 2piesx15
wide grip bench - 2x12@185
preacher curl - 90x12, 105x10,105x10
hammer curl - 45x10, 50x10

the quote above the workout sums up how today went. went to the gym with the usual tuesday bench workout, got in there and saw crowds waiting to use the benches. so i saw the incline free, and preceded to do my sets, after that the crowds waiting for a bench only got bigger. so i improvised and made today a high volume day, and the benches finally cleared up at the end of the workout. however i did enjoy today though, got some much needed work in the incline department and allowed the shoulder not to get hit that hard. lifting shoulders early in the A.M. due to work schedule

[Ricky P]

I hate going in there and being thrown off my routine. It happened to me on a bench day a couple weeks back and I ended up hitting exercises I haven't done in a long time. Sometimes it works out, I was able to shock some muscles that day and it ended up being a pretty damn good workout.

[Sir J-Werk]

Adapt and Overcome.... You executed it perfectly and got in a strong w/o.... Good job Animal!

Stay Strong, stay Focused, stay Animal!
Respect.

[Toni69]

Long time no write..well, I am back and your still looking dam good!
I see you do chest and bi's...hmmm. I was doing chest and back for the longest..now..just a day for chest...and so on...except I usually split legs into 2 days. I see many guys here do legs all in one day..so, I may change it up. Im such searching around and picking brains to see how I can make my leg training more aggressive and responsive so I can rock the stage in Nov in NY...only if I have my legs up to par though.

I will be back...your one of my pets here at the forum...LOL

[Big Wides]

I hate going in there and being thrown off my routine. It happened to me on a bench day a couple weeks back and I ended up hitting exercises I haven't done in a long time. Sometimes it works out, I was able to shock some muscles that day and it ended up being a pretty damn good workout.

Adapt and Overcome.... You executed it perfectly and got in a strong w/o.... Good job Animal!

Stay Strong, stay Focused, stay Animal!
Respect.

Ricky P and Sir J, thanks for the kind words of encouragement. a little change never hurt anybody.

Long time no write..well, I am back and your still looking dam good!
I see you do chest and bi's...hmmm. I was doing chest and back for the longest..now..just a day for chest...and so on...except I usually split legs into 2 days. I see many guys here do legs all in one day..so, I may change it up. Im such searching around and picking brains to see how I can make my leg training more aggressive and responsive so I can rock the stage in Nov in NY...only if I have my legs up to par though.

I will be back...your one of my pets here at the forum...LOL

welcome back Toni and i see you have another competetition on the horizon. i have been trying new things here and there also as noted above adapting my training days to what is available when i lift. as for the legs i had never thought of splitting them into two days. you might have given me some insight.

[Big Wides]

"I'm a rolling thunder, pouring rain, I'm comin' on like a hurricane, you got me ringing Hell's Bells, My temperature's high, Hell's Bells"

what was going through my head and first song i heard at 0430:

behind neck press - 135x15, 165x8, 185x8, 205x8, 135x10 (snatch grip)
side raise - 30x10, 35x10
seated front raise - 30x10, 35x0
one arm preacher rev. curl - 3x15
hs horizontal calf thingy - 3x20

yeah i know not the most technical term that is out there but the name was escaping me. i am dying to clean/snatch but did not want to push the lower back issue. really like the seated front raise and will start to incorportate them more and more. shoulder day is in need of an overhaul, its getting to that point

[hjayss]

Way to use that pronated grip bro....improvement is a lot of work and you are punching your card everyday bro hard as work...

[Big Wides]

Way to use that pronated grip bro....improvement is a lot of work and you are punching your card everyday bro hard as work...

thanks bro, gotta keep moving forward, i would not have it any other way.

[Nightshift]

Workouts are looking strong as always! Keep pushin forward and keep that lower back safe!!!

[Bam Bam]

"I'm a rolling thunder, pouring rain, I'm comin' on like a hurricane, you got me ringing Hell's Bells, My temperature's high, Hell's Bells"

what was going through my head and first song i heard at 0430:

behind neck press - 135x15, 165x8, 185x8, 205x8, 135x10 (snatch grip)
side raise - 30x10, 35x10
seated front raise - 30x10, 35x0
one arm preacher rev. curl - 3x15
hs horizontal calf thingy - 3x20

yeah i know not the most technical term that is out there but the name was escaping me. i am dying to clean/snatch but did not want to push the lower back issue. really like the seated front raise and will start to incorportate them more and more. shoulder day is in need of an overhaul, its getting to that point

Good to see that you arent pushing the issue with your lower back. I have a naggin back injury from about 3 years back that still hurts from time to time.

[Big Wides]

Workouts are looking strong as always! Keep pushin forward and keep that lower back safe!!!

Good to see that you arent pushing the issue with your lower back. I have a naggin back injury from about 3 years back that still hurts from time to time.

Thanks bros, gotta keep the back safe its been something that has been following me from my throwing days. since i have been doing more core work it has been helping.

Also, Happy Flag Day to all

[Big Wides]

"I am a real American fight for the rights of every man I am a real American fight for what's right fight for your life"

back day:

cs rows - 1piex12, 2piesx10, 3piesx10, 3pies+25x10, 4pies+15x7
pulldowns - 180x10, 210x8, 225x8
hs close grip pulldowns - 2pies+15x8, 2pies+25x6
bent over lat raise - 2x8 @ 35
pull-ups @ BW - 9, 8
behind back shrugs - 2x12 @ 275
upright row - 135x8, 155x5, 155x5

weighed in this morning at 208, which i found interesting since i was around 215 about a week ago. anywho was pumped for the workout and the cs rows set the tone. wanted to get in some lower back work but that wasn't happening since i had tightness today at work. better judgement got the best of me. the next two weeks the pull-ups will be replaced by pull-overs, its a nice change and havent done them in a while

[hjayss]

he rows and pulldowns ouch good shit bro....

[IRBS]

Killer work bro, CS rows with 4 plates, very nice work!!!

[Testpolska]

Nice session yesterday bro. Real strong 4 plates is amazing. Keep it up.

[Big Wides]

he rows and pulldowns ouch good shit bro....

Killer work bro, CS rows with 4 plates, very nice work!!!

Nice session yesterday bro. Real strong 4 plates is amazing. Keep it up.

thanks bros! the encouragment is amazing and fuels me to go heavier with each workout. i'm also a firm believer that opossing bodyparts will not get stronger if the other is lagging. so you can say that i'm "backing up" my bench.

A side note, i will not be able to post my workout for today since it is being moved to saturday. my boat has had some problems and i need to see what they are ASAP so that I can get them fixed. I will train in the morning, doing my bench numbers that were supposed to be done on Tuesday (flat bench - working sets 2x10 @ 285, close grip 2x10 @ 205) along with a modified workout. That will be posted as soon as i can get to a computer. Keep hitting the weights everyone

[hjayss]

It might be listening to that hulkster wring entrance music lol...goood stuff bro..

[Big Wides]

well im back after a weekend fixing the boat, and me being a big dummy im burnt. forgot the sunscreen and such so i will deal with this. I did lift, at Atilus Gym (rcrott1 knows the place) heres how it went saturday morning:

bench - 135x10, 225x8, 265x4, 285x10, 285x9
close grip bench - 2x10 @ 205
flies - 2x8 @ 60
pushdowns - 2x15 @ 125
dips - 1x15
barbell curls - 95x8, 115x8, 135x6, 135x6
hammer curls - 55x8, 60x8
one arm preacher - 2x8 @ 40
calve raises - 3x15
behind back barbell curls - 3x15

boat still is not fixed which is one big pain in the ass, but the workout went rather well. i enjoyed going back to old places that i have passed in my travels. legs tomorrow

[IRBS]

nice work bro...being sunburned sucks!!!

[Nightshift]

Nice modified workout!! Looks like ya didn't miss a thing............except the sunscreen. Keep it going brother!!

[Big Wides]

"The horsemen are drawing nearer, On the leather steeds they ride, They have come to take your life, On through the dead of night, With the four horsemen ride, Or choose your fate and die"

Thanks bros for the encouragement and i will say this, doing legs with sunburned shoulders is a nice walk in the park:

hack squat/leg press supersets: 1pie+25x12/3piesx12, 2piesx10/4piesx10, 3piesx8/5piesx8, 3pies+25x6/6piesx6
shrugs - 3x12 @ 225
leg curl - 90x10, 130x8, 150x7 dropped to 110x15
leg ext - 170x10, 220x8
calf raises - 3x12

felt like supersetting the legs and went light on the traps. no forearms since everything was packed in the upper body area, gotta love summer

[Preston]

"The horsemen are drawing nearer, On the leather steeds they ride, They have come to take your life, On through the dead of night, With the four horsemen ride, Or choose your fate and die"

Thanks bros for the encouragement and i will say this, doing legs with sunburned shoulders is a nice walk in the park:

hack squat/leg press supersets: 1pie+25x12/3piesx12, 2piesx10/4piesx10, 3piesx8/5piesx8, 3pies+25x6/6piesx6
shrugs - 3x12 @ 225
leg curl - 90x10, 130x8, 150x7 dropped to 110x15
leg ext - 170x10, 220x8
calf raises - 3x12

felt like supersetting the legs and went light on the traps. no forearms since everything was packed in the upper body area, gotta love summer

Nice workout Wides...got a ? for ya though...how much ya swingin' while doin' your extentions? I've also found that supersetting squats with weighted lunges...send good amounts of blood into my hamstrings and glutes...and right now they're takin' some good shape becuase of that...just an idear :D

-Preston[ANIMAL]

[Big Wides]

Nice workout Wides...got a ? for ya though...how much ya swingin' while doin' your extentions? I've also found that supersetting squats with weighted lunges...send good amounts of blood into my hamstrings and glutes...and right now they're takin' some good shape becuase of that...just an idear :D

-Preston[ANIMAL]

for the leg ext. there is no swing. its all one fluid motion very slow and methodical. when i reach the top of the motion, hold it for a 2 count then lower the weight. when sitting in the leg ext, i make sure that the pad is at the ankles and that there is a good strectch in the quads at the lower part of the exercise, hope this answers your question

[Ricky P]

Haha, that's true man, summertime means the bench will be stacked and the free weights will be in constant curling motion. That's when you gotta hit chest Friday night and arms Saturday night while all of them are out partying.

[Big Wides]

Haha, that's true man, summertime means the bench will be stacked and the free weights will be in constant curling motion. That's when you gotta hit chest Friday night and arms Saturday night while all of them are out partying.

its funny how that works out, or when the gym crowd disappears on a thursday/friday. i enjoyed today walking into the gym and being one of the few people who were wearing sweatpants in 90+ degree weather. just another day at the office....

[Preston]

its funny how that works out, or when the gym crowd disappears on a thursday/friday. i enjoyed today walking into the gym and being one of the few people who were wearing sweatpants in 90+ degree weather. just another day at the office....

hahaha....best thing to train in...sweats. Get a good burn. Oh, got a ? for ya.

Do you sweat heavily during your training sessions? I mean, it may just depend on the person, or does that really reflect your intensity during your training session...and I'm not talking hardcore bullshit, I'm talking heavy ass training.

-Preston[ANIMAL]

[Big Wides]

hahaha....best thing to train in...sweats. Get a good burn. Oh, got a ? for ya.

Do you sweat heavily during your training sessions? I mean, it may just depend on the person, or does that really reflect your intensity during your training session...and I'm not talking hardcore bullshit, I'm talking heavy ass training.

-Preston[ANIMAL]

thats a tough one, since i sweat when its 70 degrees outside and i dont know why. so the sweating factor has been a big mystery to me. I do however break a soild sweat during my compound movements because of the stress i am putting on my body but sometimes it all comes down to the person. i have never left a training session dry but i am sure if the intensity is high enough then you will sweat since the body temp. will rise

[Preston]

thats a tough one, since i sweat when its 70 degrees outside and i dont know why. so the sweating factor has been a big mystery to me. I do however break a soild sweat during my compound movements because of the stress i am putting on my body but sometimes it all comes down to the person. i have never left a training session dry but i am sure if the intensity is high enough then you will sweat since the body temp. will rise

Yeah, when I cut, I usually have layers on of sweats...like 2 sweatshirts, 2 sweatpants, under-armour n ankles n wrists taped. :) lol great wrestling technique :) Time for bed, thanks for the answers

-Preston[ANIMAL]

[Nightshift]

Nice workout brother!! track pants are a must for me all year long!!

[hjayss]

Thanks bros for the encouragement and i will say this, doing legs with sunburned shoulders is a nice walk in the park:

I FEEL YOUR PAIN DAMN BRO...Why did you make us paint that picture damn..lol...still hit em hard that is what it is all about tuff through it..

[Big Wides]

Thanks bros for the encouragement and i will say this, doing legs with sunburned shoulders is a nice walk in the park:

I FEEL YOUR PAIN DAMN BRO...Why did you make us paint that picture damn..lol...still hit em hard that is what it is all about tuff through it..

i have been having a lot of brain farts latley, maybe its due to increased fiber or something. thanks bro, i like the supersets every now and then

Nice workout brother!! track pants are a must for me all year long!!

amen to that

[Big Wides]

"only through struggle have i found rest, with a piece of me taken away, i begin to understand, hollow out this machine like chest, with its gears that, turn to make me feel, and assembled thoughts that fade away, only through struggle have i found rest" - as i lay dying

another adventure in bench day:

hs bench - 1piex15, 2piesx12, 2pies+25x10, 3piesx8, 3pies+25x8, 2piesx12
incline - 2x10 @ 215
db ext. - 2x10 @ 40
pushdowns - 2x20
hammer curl - 45x12, 50x10
preacher curl - 90x10, 65x12

only did the hs bench due to people bullshitting around the benches and talking on their phones. did not get pissed just adapted to what the gym threw at me. i made the best of it and got a nice workout in. the same story with the close grip which was scheduled for today as well. i used my knoweldge and cleaned out the triceps and hit the bis light. shoulders tomorrow. going to make up today's bench numbers later on in the week

[Nightshift]

Great chest w/o brother!! Like track pants all year long, adapting to the gym is a must!

[Big Wides]

Great chest w/o brother!! Like track pants all year long, adapting to the gym is a must!

thanks bro! yeah after this week i'm going to have to look at where my split falls during the week so it can be rearanged (sp) to fit the gym. but shaking things up every now and again doesn't hurt either

[IRBS]

only did the hs bench due to people bullshitting around the benches and talking on their phones. did not get pissed just adapted to what the gym threw at me. i made the best of it and got a nice workout in.

I feel ya here bro. I hate when people do this...at least you got your sets in, good work.

[Big Wides]

I feel ya here bro. I hate when people do this...at least you got your sets in, good work.

thanks IRBS, i have been reading through your journey and saw that you do hs shoulder press with palms facing (im guessing you), i am going to try them tonight and see how they feel

[Toni69]

I feel ya here bro. I hate when people do this...at least you got your sets in, good work.

It seems talking on cell phones while supposedly training is getting popular all over the place. I love it when people drive and are obviously texting while they are driving. Then they stare at you like why are you staring at me? I hate that shit! LOL...always gorgeous here Big W!

[IRBS]

thanks IRBS, i have been reading through your journey and saw that you do hs shoulder press with palms facing (im guessing you), i am going to try them tonight and see how they feel

Palms facing each other. They destroy my delts after I do the behind the neck presses. I love doing them back to back, it just kills. The main reason I do them with Palms Facing is for the (hopefully) carryover to my bench work.

[Big Wides]

Palms facing each other. They destroy my delts after I do the behind the neck presses. I love doing them back to back, it just kills. The main reason I do them with Palms Facing is for the (hopefully) carryover to my bench work.

IRBS - thanks for the clarification

It seems talking on cell phones while supposedly training is getting popular all over the place. I love it when people drive and are obviously texting while they are driving. Then they stare at you like why are you staring at me? I hate that shit! LOL...always gorgeous here Big W!

thanks Toni, always trying to move forward and always up for doing new things as well to keep the engine running

[Sir J-Werk]

only did the hs bench due to people bullshitting around the benches and talking on their phones.

Because I pay $XX a month in gym dues so I can talk on my cell phone too.... Lol.... I tell ya man it's getting pretty bad.... Not to long ago a couple of guys were standing around talking about The Real World and how "hot" the girls were.... THEN turned the one TV in the entire place to MTV to see if it was on.... THEN they got froggy and turned down the radio so they could hear the TV.... That didn't go over so well with the rest of us.... After pouting one of them said, "Well I am going to go to florida for my buddies bachelor party and the bitches are fine as hell down there.... You tell I've been hittin' the weights.... None of my buddies look like me and I'm gonna bang every one of them." .... I hope he was talking about the girls! LOL... Either way, I don't think he has a chance. Hahaha!

Brother, you continue to bust ass! Won't expect nothing less!

Stay Strong, stay Focused, stay Animal!
Respect.

[Big Wides]

thanks Sir-J, the forvm members keep motovating me more and more each day

"too small, too small don't compromise, so have fast, too fast don't realize, have hand on wheel, set the sights, drive with me, moving - motion
said move, said move it...big truck" coal chamber

shoulders

hs shoulder press (palms facing) - 1piex15, 2piex12, 2pies+25x8, 3pies+10x6
seated side raise - 2x10 @ 30
seated front raise - 2x10 @ 30
reverse grip shoulder press - 2x8 @ 165
one legged calf raise - 8,8,20
wrist curls - 3x12
driving the car - 2x12 w/45lb plate (will explain this)

ok "driving the car" is this, grab a plate and hold it infront of you like a front plate raise, while it is there turn the plate like a car wheel, do this for both sides its nice. IRBS, i like that way of doing the shoulder press although i feel it hits more of the tricep. did the iso exercises seated for a change and those driving the car thingys i will start to include every third shoulder day

[eblnyc]

workouts looking strong. i like the shoulder routine.i might have to borrow that or steal it!lol

[hjayss]

Way to not bitch and just move along with your w/o got a damn good one in too...I know how you feel though..today I had all the weights to my self it was weird few soccer moms doing what they do...

[Toni69]

I dont think a little bitching is bad..as long as you do it in your head and dont let anyone else see your dreading another set, haha!

I still believe I am stronger in my upper than my lower even though your legs have the strongest muscles in your body (besides your brain of course)...because of years of not training my legs to the intensity that I trained my upper body. So, come leg DAYS, (not leg DAY anymore for me cause I train them every other day now; see...I am bitching out loud!) LOL
I have to really get myself pysched and think crazy thoughts so this will force me to push through. It seems I dont have to motivate myself so much with upper body because it just feels right to train upper body...strange huh?

[Big Wides]

I dont think a little bitching is bad..as long as you do it in your head and dont let anyone else see your dreading another set, haha!

I still believe I am stronger in my upper than my lower even though your legs have the strongest muscles in your body (besides your brain of course)...because of years of not training my legs to the intensity that I trained my upper body. So, come leg DAYS, (not leg DAY anymore for me cause I train them every other day now; see...I am bitching out loud!) LOL
I have to really get myself pysched and think crazy thoughts so this will force me to push through. It seems I dont have to motivate myself so much with upper body because it just feels right to train upper body...strange huh?

believe it or not i am the same way, i guess its due to all of the knee injuries ive had or as you put it a comfort level with training upper body

Way to not bitch and just move along with your w/o got a damn good one in too...I know how you feel though..today I had all the weights to my self it was weird few soccer moms doing what they do...

never surrender, never give up - new motto when it comes to those days like i had on tuesday. never surrender to the crowds/people and never give up on your goals in the gym. thanks for the motovation Homer

workouts looking strong. i like the shoulder routine.i might have to borrow that or steal it!lol

feel free to steal whatever you want, its open to all

[IRBS]

IRBS, i like that way of doing the shoulder press although i feel it hits more of the tricep.

It does hit the tricep some, but should kill the front delts. I always do them after I have done either strict presses or behind the neck military presses.

[Big Wides]

"Insane in the membrane, Insane in the brain!, Insane in the membrane, Insane in the brain!"

back day:
pull-ups (dead hang) - 8, 8, 8
weighted hypers - 1x10@25, 1x10@45
cs rows - 3piesx10, 3pies+35x8, 2piesx15
pulldowns - 180x10, 210x10, 135x15 (pause for 1 sec on chest)
rear pec deck - 2x12 @ 150
pullovers - 65x10, 80x8 <--- hit myself in the brain pot
db shrugs - 2x15 @ 90
upright row - 135x6, 135x6, 95x15

wanted to test the lower back today and no problems at all. so im going to try and see how the squat feels on monday. did drop sets today to get some extra blood flow into the muscles. i did have a nice pump going as well in my back. also i will need to watch where those dbs are going when i do pullovers, it kinda hurt

[Young&Hungry]

"Insane in the membrane, Insane in the brain!, Insane in the membrane, Insane in the brain!"

back day:
pull-ups (dead hang) - 8, 8, 8
weighted hypers - 1x10@25, 1x10@45
cs rows - 3piesx10, 3pies+35x8, 2piesx15
pulldowns - 180x10, 210x10, 135x15 (pause for 1 sec on chest)
rear pec deck - 2x12 @ 150
pullovers - 65x10, 80x8 <--- hit myself in the brain pot
db shrugs - 2x15 @ 90
upright row - 135x6, 135x6, 95x15

wanted to test the lower back today and no problems at all. so im going to try and see how the squat feels on monday. did drop sets today to get some extra blood flow into the muscles. i did have a nice pump going as well in my back. also i will need to watch where those dbs are going when i do pullovers, it kinda hurt

Are CS rows T-Bar rows? I see a lot of the power guys doing them in their logs, but I don't really know what they are.

[Big Wides]

Are CS rows T-Bar rows? I see a lot of the power guys doing them in their logs, but I don't really know what they are.

yes and no at the same time. its the same motion at the T-Bar row, however you are resting your upper body against a pad, that supports your body taking the stress off your lower back. here is a link to a pic of what it is:

http://www.weightliftingdiscussion.com/supportrows.html

hope that helps, words are escaping me on how to explain it

[Young&Hungry]

Ah, chest supported rows, I knew that! Damn, now I feel like an idiot hahaha.

[Pokoritel]

You got some powerful pressing strength bro. Good job.

[hjayss]

yes and no at the same time. its the same motion at the T-Bar row, however you are resting your upper body against a pad, that supports your body taking the stress off your lower back. here is a link to a pic of what it is:

http://www.weightliftingdiscussion.com/supportrows.html

hope that helps, words are escaping me on how to explain it

I do those on days I do not do deadlifts..

[Big Wides]

I do those on days I do not do deadlifts..

i hear ya, i do them now because my lower back has been acting up and it seems to take the stress off of it. i prefer barbell rows to cs rows, but got to be smart with the training.

did my weekly weigh in this morning and i was 206, not to bad since i was 240 on Jan. 1 of this year. Today is an off day for me, i need it. tomorrow will be the day i make up my bench and close grip numbers for this week along with the normal chest assistance day.

[hjayss]

i hear ya, i do them now because my lower back has been acting up and it seems to take the stress off of it. i prefer barbell rows to cs rows, but got to be smart with the training.

did my weekly weigh in this morning and i was 206, not to bad since i was 240 on Jan. 1 of this year. Today is an off day for me, i need it. tomorrow will be the day i make up my bench and close grip numbers for this week along with the normal chest assistance day.
good job bro..I know you feel much better nice to was the car with the shirt of you know not worry about people looking at you like lose weight...good job are you gonna do a bulk after the summer...

[Nightshift]

i hear ya, i do them now because my lower back has been acting up and it seems to take the stress off of it. i prefer barbell rows to cs rows, but got to be smart with the training.

did my weekly weigh in this morning and i was 206, not to bad since i was 240 on Jan. 1 of this year. Today is an off day for me, i need it. tomorrow will be the day i make up my bench and close grip numbers for this week along with the normal chest assistance day.

Keep that lower back safe! Workouts looking great!

[Big Wides]

Keep that lower back safe! Workouts looking great!

thanks bro!

good job bro..I know you feel much better nice to was the car with the shirt of you know not worry about people looking at you like lose weight...good job are you gonna do a bulk after the summer...

not quite sure if im going to start a bulk after the summer. to be honest i eat more now, its just clean and i added cardio to the workouts. but a bulk does sound nice

[Big Wides]

bench assistance day on sat.:

bench - 135x10, 225x8, 275x5, 295x10, 295x9
close grip bench - 2x10 @ 215
db flies - 55x10, 60x10
skull crushers - 2x12 @ 105
dips - 1x20
barbell curl - 105x8, 115x8, 135x6, 135x6
hammer curl - 60x8, 55x10
one arm preacher - 2x12 @ 35
behind back wrist curl -3x15
calf raise - 3x15

good soild session for saturday. this was the last week of the 10 rep days. the next 3 weeks will be in the 8 rep range. gonna attempt to squat tomorrow for the first time in a while, going light and ATG

[Nightshift]

Great bench assistance day!! Good luck with the squats tomorrow!

[IRBS]

Nice pressin bro!!

[Testpolska]

Damn your bench numbers amaze me bro. Great work.

[Big Wides]

Damn your bench numbers amaze me bro. Great work.

Nice pressin bro!!

Great bench assistance day!! Good luck with the squats tomorrow!

thanks a lot brothers! can't wait to squat even though i am not going heavy but i am going at it smart

[Big Wides]

"Perseverance, Against all opposition, Crushing all limitations, Pure strength through solitude..Discipline and determination"

squats - barx20, 135x15, 225x10, 225x8, 135x12
hack squat/leg press s/s - 2pies+25xle8/3piesx8, 3piesx8/4piesx8, 3pies+25x6/4piesx8
leg curl - 135x10, 125x12, 115x15
leg ext. - 170x12, 210x9
calf raise - 3x10
behind back shrugs - 135x12, 225x12, 225x12, 135x15
upright row - 105x10, 125x10
behind back wrist curls - 3x15

felt good to squat and there was no discomfort in the lower back. tomorrow will be the tell tale sign of how it went. legs were pumped throughout the whole workout espically the hams. on a side note, there was this Goliath lifting that I had never seen before, and he had on the Animal trucker cap. first time in my gym that i had ever seen Animal gear being worn. chest tomorrow, lets hope its not crowded

[Sir J-Werk]

Solid w/o Brother. Good to hear that the back didn't bother ya. How did those Presses SS with Hacks treat ya?

Stay Strong, stay Focused, stay Animal!
Respect.

[Big Wides]

Solid w/o Brother. Good to hear that the back didn't bother ya. How did those Presses SS with Hacks treat ya?

Stay Strong, stay Focused, stay Animal!
Respect.

the legs were filled with tons of latic acid, which made them feel heavy as hell. however it was worth every second and would reccomd it to all

[Nightshift]

Glad to hear thet your back didn't bother you!

[hjayss]

I see you have a nice pump set going..Hey animals are coming out...I have yet to see one in my gym besides me and my bro d-train...

[IRBS]

"Perseverance, Against all opposition, Crushing all limitations, Pure strength through solitude..Discipline and determination"

squats - barx20, 135x15, 225x10, 225x8, 135x12
hack squat/leg press s/s - 2pies+25xle8/3piesx8, 3piesx8/4piesx8, 3pies+25x6/4piesx8
leg curl - 135x10, 125x12, 115x15
leg ext. - 170x12, 210x9
calf raise - 3x10
behind back shrugs - 135x12, 225x12, 225x12, 135x15
upright row - 105x10, 125x10
behind back wrist curls - 3x15

felt good to squat and there was no discomfort in the lower back. tomorrow will be the tell tale sign of how it went. legs were pumped throughout the whole workout espically the hams. on a side note, there was this Goliath lifting that I had never seen before, and he had on the Animal trucker cap. first time in my gym that i had ever seen Animal gear being worn. chest tomorrow, lets hope its not crowded

Nice work bro, you killed it with the Hacks!!

[Big Wides]

Nice work bro, you killed it with the Hacks!!

I see you have a nice pump set going..Hey animals are coming out...I have yet to see one in my gym besides me and my bro d-train...

Glad to hear thet your back didn't bother you!

thanks bros! i'm feeling sore in all of the right places (legs not lower back). feels great!

[Big Wides]

"Company Always on the run, Destiny is the rising sun"

chest day:

db bench - 65x12, 85x12, 95x10, 105x8, 120x8, 90x10
incline - 2x8 @ 225
rev grip bench - 2x8 @ 225
ez bar curl - 3x12 @ 90
cable curl (this is one set) - 100x12,110x10,120x10,120x10,110x9,100x10

thats all she wrote. it doesnt look like much but it got they job done. felt amazing afterwards and the update on the lower back is a green light. so tomorrow i will attempt light hang cleans as a warm up for shoulders. im excited already.

[Big Wides]

[QUOTE=Big Wides;112351]
cable curl (this is one set) - 100x12,110x10,120x10,120x10,110x9,100x10 QUOTE]

forgot to clarify the above, there was a 10 count pause in-between the sets. they were not ran through like a sprint, slow and controlled.

[IRBS]

120x8

Thats strong right there!

[Big Wides]

Thats strong right there!

thanks bro! it wasn't easy but it got the job done. found out through this that my rear delt strength is a weak point in my bench, so more focus will be directed in that region as the weeks progress.

[IRBS]

thanks bro! it wasn't easy but it got the job done. found out through this that my rear delt strength is a weak point in my bench, so more focus will be directed in that region as the weeks progress.

I hear ya on that. Its an easily overlooked area. I am trying to bring mine up as well.

[Big Wides]

"You starve your children on neglect,Then feed their bellies with fear Concussion bat to the brain"

shoulders:

hang clean - 135x12, 165x10, 185x8
behind neck shoulder press - 165x8, 195x8, 215x6
side raise - 30x10, 40x7, 30x10
front raise - 2x10 @ 30
standing one leg calf raise - 3x12
wrist curls - 3x12

shocked myself with the hang cleans, since i can't remember when i did them last. form was dead-on and i got quicker in the wrist flick, thinking the grip work has something to do with that. it was a good warm-up, jumped into shoulder press with a nice pump going. finished off with the good old isolation exercises. slowly getting back into the swing of it all

[Bam Bam]

"You starve your children on neglect,Then feed their bellies with fear Concussion bat to the brain"

shoulders:

hang clean - 135x12, 165x10, 185x8
behind neck shoulder press - 165x8, 195x8, 215x6
side raise - 30x10, 40x7, 30x10
front raise - 2x10 @ 30
standing one leg calf raise - 3x12
wrist curls - 3x12

shocked myself with the hang cleans, since i can't remember when i did them last. form was dead-on and i got quicker in the wrist flick, thinking the grip work has something to do with that. it was a good warm-up, jumped into shoulder press with a nice pump going. finished off with the good old isolation exercises. slowly getting back into the swing of it all

Lookin good big wides keep it up bro.

[Nightshift]

Workout are lookin really strong! Keep it comin brother!

[hjayss]

Those are true killers...gotta do them...really good shooulder routine bro moving mad weight over there...

[Toni69]

Those are true killers...gotta do them...really good shooulder routine bro moving mad weight over there...

You know, I dont do them..never did. I watch guys everyday in my gym do them and every guy does something a bit different and not in a good way either. Watching these dudes never inspired me to try them. They look so uncomfortable, especially when you go super heavy.

I watched this one guy do them standing and he was using the straight bar with 45's. He looked so unsteady, his back was hyperextending, his legs were shaking. I was sure he was gonna drop the weight on his head or something when he pushed up...he even locked his elbows! I think watching these types of guys just turned me off totally to that particular exercise.

The guys on the lat pulldown are no better..they think they are cause they sit and try to have better control. When they hang their head so far foward to pull the weight back and down, it really freaks me out. It just doesnt look right! I hope you all are not like those guys! Tell me your not! ;)

[Big Wides]

You know, I dont do them..never did. I watch guys everyday in my gym do them and every guy does something a bit different and not in a good way either. Watching these dudes never inspired me to try them. They look so uncomfortable, especially when you go super heavy.

I watched this one guy do them standing and he was using the straight bar with 45's. He looked so unsteady, his back was hyperextending, his legs were shaking. I was sure he was gonna drop the weight on his head or something when he pushed up...he even locked his elbows! I think watching these types of guys just turned me off totally to that particular exercise.

The guys on the lat pulldown are no better..they think they are cause they sit and try to have better control. When they hang their head so far foward to pull the weight back and down, it really freaks me out. It just doesnt look right! I hope you all are not like those guys! Tell me your not! ;)

i've seen those people as well, and from my own experience of doing them the smith machine is the way to go. keeps your form straight and perfect and with a bench that forms into a chair (hope i'm making sense here) gives your back full support so that you are not squirming around. i'm sure if i ever turn into one of those guys, my ass would get kicked.

Those are true killers...gotta do them...really good shooulder routine bro moving mad weight over there...

thanks hjayss, just make sure your shoulder is fully warmed up since it puts the rotar cuff in a vulnerable spot. you'll get hooked

Workout are lookin really strong! Keep it comin brother!

thanks Nighshift, gotta keep up with the rest of you Animals

Lookin good big wides keep it up bro.

thanks bro for stopping by and for the words of encouragement

[IRBS]

Nice Behind the Neck Pressing bro, also good job on the hang cleans, those are a killer when put together!

[Big Wides]

Nice Behind the Neck Pressing bro, also good job on the hang cleans, those are a killer when put together!

thanks bro, yeah it was killer i was spent after those two back to back. next week is looking like hanging snatch to switch it up and maybe some push press.

[IRBS]

thanks bro, yeah it was killer i was spent after those two back to back. next week is looking like hanging snatch to switch it up and maybe some push press.

Snatches may be making an appearance in my log as well next week...

[Big Wides]

"what the fuck is this world,running to?, you didn't leave a message, at least I could have, heard your voice one last time. daily minefield, this could be my time, how 'bout you?, would you hit me?"

back:

BW - 205

deads - 135x10, 225x8, 225x8
weighted hypers - BW+25x10, BW+45x8, BW+45x8
cs rows (underhand grip) - 3piesx12, 3pies+25x8, 3pies+25x8, 2pies+25x12
pulldowns (BigAnt style) - 130x12, 140x8 (to heavy didnt get a good squeeze), 130x12
close grip hs pulldowns - 2piesx10, 2pies+25x8
seated hs shrugs - 2piesx12, 2pies+25x12
pullovers - 70x10, 90x8
pullups - 1x8
upright row - 105x10. 125x8, 95x15

not one of my heavier workouts but it got the job done. lower back was starting to tighten up as i went along, so i took my time and played it smart. this is more volume than my normal workout. those pulldowns BigAnt style really hit the lats well. productive day today. cardio in the a.m. then thats it for tomorrow. chest assistance day on sat.

[IRBS]

"what the fuck is this world,running to?, you didn't leave a message, at least I could have, heard your voice one last time. daily minefield, this could be my time, how 'bout you?, would you hit me?"

back:

BW - 205

deads - 135x10, 225x8, 225x8
weighted hypers - BW+25x10, BW+45x8, BW+45x8
cs rows (underhand grip) - 3piesx12, 3pies+25x8, 3pies+25x8, 2pies+25x12
pulldowns (BigAnt style) - 130x12, 140x8 (to heavy didnt get a good squeeze), 130x12
close grip hs pulldowns - 2piesx10, 2pies+25x8
seated hs shrugs - 2piesx12, 2pies+25x12
pullovers - 70x10, 90x8
pullups - 1x8
upright row - 105x10. 125x8, 95x15

not one of my heavier workouts but it got the job done. lower back was starting to tighten up as i went along, so i took my time and played it smart. this is more volume than my normal workout. those pulldowns BigAnt style really hit the lats well. productive day today. cardio in the a.m. then thats it for tomorrow. chest assistance day on sat.

Doesnt have to be heavy to be effective, nice work.

[Big Wides]

Doesnt have to be heavy to be effective, nice work.

thanks bro, sometimes i get caught up in how much can be pushed in each workout rather than what good comes out of it. granted i am not sore but looking back on the workout a lot of the movments i paused at the stretching point...

[Testpolska]

Back workout lookin strong. But I have to ask. Whats a 'BigAnt Style Pulldown'?

[Malloy1344]

kickass workouts..glad to the Behind The Neck Presses in ur routine.....I'm like you , I hit them on the smith machine. It just feels more natural......I used to superset BTN Press with Upright Rows......did it for 4 weeks and really put some beef on my shoulders.....awesome stuff. Keep pushin hard and you'll be at your goals before you know it!

[Big Wides]

Back workout lookin strong. But I have to ask. Whats a 'BigAnt Style Pulldown'?

sit with your back towards the stack and pulldown to the front, gets a good squeeze in your lats.

kickass workouts..glad to the Behind The Neck Presses in ur routine.....I'm like you , I hit them on the smith machine. It just feels more natural......I used to superset BTN Press with Upright Rows......did it for 4 weeks and really put some beef on my shoulders.....awesome stuff. Keep pushin hard and you'll be at your goals before you know it!

thanks bro!

[Big Wides]

chest assistance day:

bench - 135x10, 225x8, 275x5, 305x8, 305x8
close grip incline - 2x8 @ 185
db flies - 2x12 @ 50
one arm pushdowns - 2x12 @ 70
dips - 1x20
barbell curls - barx12, 115x8, 125x8, 135x6, 145x5
hammer curls - 50x8, 60x8, 65x6
alt. db curls - 2x10 @ 45
preacher curl - 105x15

engine threw a rod, that went throught the block!! so my truck is dead and its a shame to see it go. the repairs cost more than the truck does so its off for me to buy something. happened when i was riding home from the workout. as they say, shit happens

[Toni69]

So...Big W is getting a new truck then? Cool...I was reading that post on the lat pulldowns...BigAnt style. That was kinda ironic for me cause I just saw this dude yesterday doing them like that and I was like what is he doing? Doesnt he realize he has to turn around? 'cause the weight was pulling him up off the seat. Obviously he had too much weight on there.

When nobody is around, I am gonna try that! Just for fun! LOL

[Big Wides]

So...Big W is getting a new truck then? Cool...I was reading that post on the lat pulldowns...BigAnt style. That was kinda ironic for me cause I just saw this dude yesterday doing them like that and I was like what is he doing? Doesnt he realize he has to turn around? 'cause the weight was pulling him up off the seat. Obviously he had too much weight on there.

When nobody is around, I am gonna try that! Just for fun! LOL

always the adventorous one there Toni, i liked them a lot and thinking of doing them every third week when i go light to get the full range of motion

[IRBS]

305x8...killer work bro!

[BigAnt]

"what the fuck is this world,running to?, you didn't leave a message, at least I could have, heard your voice one last time. daily minefield, this could be my time, how 'bout you?, would you hit me?"

back:

BW - 205

deads - 135x10, 225x8, 225x8
weighted hypers - BW+25x10, BW+45x8, BW+45x8
cs rows (underhand grip) - 3piesx12, 3pies+25x8, 3pies+25x8, 2pies+25x12
pulldowns (BigAnt style) - 130x12, 140x8 (to heavy didnt get a good squeeze), 130x12
close grip hs pulldowns - 2piesx10, 2pies+25x8
seated hs shrugs - 2piesx12, 2pies+25x12
pullovers - 70x10, 90x8
pullups - 1x8
upright row - 105x10. 125x8, 95x15

not one of my heavier workouts but it got the job done. lower back was starting to tighten up as i went along, so i took my time and played it smart. this is more volume than my normal workout. those pulldowns BigAnt style really hit the lats well. productive day today. cardio in the a.m. then thats it for tomorrow. chest assistance day on sat.

-----------------------------------------------------------------------------

Good workout, hard core!

How did you like the pull downs, facing away...

A bunch of guys are doing to DE to train (try to keep up ) better choice of words with Big Al on Sunday...you are more than welcome to join in!

We will take pictures for the board

Seriously, think about this!

ANT

[Big Wides]

305x8...killer work bro!

thanks IRBS, I can't wait till my split has me going no higher than 8 reps, not liking the high rep stuff

-----------------------------------------------------------------------------

Good workout, hard core!

How did you like the pull downs, facing away...

A bunch of guys are doing to DE to train (try to keep up ) better choice of words with Big Al on Sunday...you are more than welcome to join in!

We will take pictures for the board

Seriously, think about this!

ANT

those pulldowns facing away was a nice and welcomed change. it was really easy to get the squeeze and full range of motion on them. i did notice that heavy weight could not be used. felt real good though

[IRBS]

No doubt bro...I'll take my sub 5 rep ranges any day...anything over 5 reps can be considered cardio anyway!! LOL!

[Big Wides]

"Dear Big Wides, go fuck yourself" - My Lower Back

hack squat - 1piex12, 2piesx10, 3piesx8, 3pies+25x3
leg curl - 3x15 @ 95
leg ext - 3x15 @ 135
leg press - not a damn thing
db shrugs - 2x20 @ 75

felt like a million bucks going into today's workout, but the last set listed on the hack squat is when that lovley Dear John letter (see quotes) was left. the pain went from the lower back down my hammy. went light on all of the other lifts due to the pain. got a heating pad on it right now, probably gonna see a doc in the near future. now is the time i've gotta train smart

[hjayss]

No leg press okay okay dont panic must be a reason...okay read the dear john letter hmmmmm..man I know the fealing be careful hows the belt holding up that was an issue for me got new belt with more cusion in the back area worked wonders I love my new belt if dude would not have stolen my bag I would not even know it...lol.

[Toni69]

"Dear Big Wides, go fuck yourself" - My Lower Back

hack squat - 1piex12, 2piesx10, 3piesx8, 3pies+25x3
leg curl - 3x15 @ 95
leg ext - 3x15 @ 135
leg press - not a damn thing
db shrugs - 2x20 @ 75

felt like a million bucks going into today's workout, but the last set listed on the hack squat is when that lovley Dear John letter (see quotes) was left. the pain went from the lower back down my hammy. went light on all of the other lifts due to the pain. got a heating pad on it right now, probably gonna see a doc in the near future. now is the time i've gotta train smart

Hmmm...you know, I had 2 bulging disks one time not so long ago. It had to have been from either deads or heavy hacks...who knows. I am fine now but it took months of working through it to the point that I made it way worse before it became better and now non-existant, thank God! I actually went to a PT person and they did absolutely nothing for me. They poked me and talked to me, wrote shit down..that was about it so I worked around it and through it myself. That was pure pain though..so I surely dont wish that kinda pain on you. I did have to lay off loads of compound movements. I was in so much pain that to bend over to do single arm db rows with 25's was nearly impossible! that was pathetic for me!

It took about 6 months before it went away totally..and even then, I cant believe it just disappeared...I never went back to the doc to make sure. I just listen to my body now. If I was to feel the slightest pinch, I would stop and change things up.

Are you stretching?? Remember, tight hams lead to back issues. You must stretch! I dont care how big and inflexible you may be...get on that floor and stretch for 15min every day after you train and warm up for 10 on some cardio before you train. You better listen to me man! Im watching you here sir!

[Big Wides]

No leg press okay okay dont panic must be a reason...okay read the dear john letter hmmmmm..man I know the fealing be careful hows the belt holding up that was an issue for me got new belt with more cusion in the back area worked wonders I love my new belt if dude would not have stolen my bag I would not even know it...lol.

to be honest hjayss, i havent used a belt in about 6 years, i do have one and its looking like i am going to have to start using it again.

Hmmm...you know, I had 2 bulging disks one time not so long ago. It had to have been from either deads or heavy hacks...who knows. I am fine now but it took months of working through it to the point that I made it way worse before it became better and now non-existant, thank God! I actually went to a PT person and they did absolutely nothing for me. They poked me and talked to me, wrote shit down..that was about it so I worked around it and through it myself. That was pure pain though..so I surely dont wish that kinda pain on you. I did have to lay off loads of compound movements. I was in so much pain that to bend over to do single arm db rows with 25's was nearly impossible! that was pathetic for me!

It took about 6 months before it went away totally..and even then, I cant believe it just disappeared...I never went back to the doc to make sure. I just listen to my body now. If I was to feel the slightest pinch, I would stop and change things up.

Are you stretching?? Remember, tight hams lead to back issues. You must stretch! I dont care how big and inflexible you may be...get on that floor and stretch for 15min every day after you train and warm up for 10 on some cardio before you train. You better listen to me man! Im watching you here sir!

i'll be honest, there has been zero stretching. i will stretch since i keep seeing this red light coming out of my wall, must be those damn cameras.

All memebers, i will be taking at least 4 weeks off from any leg exercise that would put any unnecessary pressure on my lower back. I will start stretching before/after my sessions and heating pads when necessary. there will be no jumping back into things like this last time, i have learned my lesson

[IRBS]

I was kind of in the same position as Toni. My back is screwed up beyond belief, but I just focused on strengthening my core and I am good to go now.

My Orthopedic Surgeon told me not to waiste my time going to a PT...he said "you look like you lift, you can take care of it, heres what you need to do."

*Disclaimer* - No PT's were harmed in the typing of that comment. I hope no PT's take it the wrong way.

[Big Wides]

I was kind of in the same position as Toni. My back is screwed up beyond belief, but I just focused on strengthening my core and I am good to go now.

My Orthopedic Surgeon told me not to waiste my time going to a PT...he said "you look like you lift, you can take care of it, heres what you need to do."

*Disclaimer* - No PT's were harmed in the typing of that comment. I hope no PT's take it the wrong way.

maybe this round here that im facing is my body telling me to get some core work in. nice disclaimer, now I'm going to get a parental rating on my thread, lol!

[Nightshift]

Injuries completely suck!!!! Go see your Doc and let us know what the verdict is. Hopefully it will just be some time off and some sort of rehab.

[IRBS]

Yeah bro, core work is the key. Its the only way I am able to live a "normal" life. People who dont have to deal with back pain just dont understand. It is something that you cant really even explain to someone other than "my back hurts like hell!" Just spend some time workin on the core and youll be back to good in no time.

[Big Wides]

did this chest session SMART:

hs bench - 1piex15, 2piesx12, 3piesx10, 3pies+25x8, 4piesx4, 2piesx12
hs incline - 2piesx10, 3piesx8, 3pies+25x6, 2piesx10
incline flies - 2x10 @ 45
pec deck - 2x12 @ 170 (paused in the middle for squeeze)
barbell curls - barx15, 95x12, 105x10, 95x8
behind back wrist curls - 4x20
21s - 1set @ 45, 1set @65

could barley lay flat last night but today sitting at work the chair gave some support. which gave me the idea of using the hammer strength equipment, since you are vertical. kept it easy today, not that hard it was a pretty straight forward day. the 21s were thrown in to wake up the biceps, they've been dragging ass.

[Young&Hungry]

Way to use your head and keep your safety in mind. Take the back injury seriously, although it's probably some sort of sprain it will grow worse if you train through it like I did. I banged that puppy up back in April and just getting over it recently because I didn't let it heal like I should have. Continue to work hard and train with your head outside of your ass.

[Nightshift]

Great w/o today BW!! Due to injuries I've sustained over the years, I love using H.S. equipment, I find they work great.

[Lowdown5]

Good to see you being smart training around the injury. Hammer makes some good shit, I use it all the time.

[hjayss]

did this chest session SMART:

hs bench - 1piex15, 2piesx12, 3piesx10, 3pies+25x8, 4piesx4, 2piesx12
hs incline - 2piesx10, 3piesx8, 3pies+25x6, 2piesx10
incline flies - 2x10 @ 45
pec deck - 2x12 @ 170 (paused in the middle for squeeze)
barbell curls - barx15, 95x12, 105x10, 95x8
behind back wrist curls - 4x20
21s - 1set @ 45, 1set @65

could barley lay flat last night but today sitting at work the chair gave some support. which gave me the idea of using the hammer strength equipment, since you are vertical. kept it easy today, not that hard it was a pretty straight forward day. the 21s were thrown in to wake up the biceps, they've been dragging ass.

We do not have to tell you to be careful I know you are already taking the necessary precautions to protect the good lol...solid chest and bi day bro...hit he gym with big ant and the crew throw down a few sets for me I would love that opportunity...

[Toni69]

Not trying to beat a dead horse here cause you know what you need to do...just wanted to make another moot point. I have found at times that whenever I trained "lighter" but more concentrated and strict with form and contractions (instead of always relying on power to drive weight), I would be more sore than the times I went heavy. Now, we know soreness is not a true indicator that you did train hard, but its reassuring, isnt it? We are used to training heavy so the body adapts and builds a sort of threshold to a certain level of pain or intensity when lifting...we can handle it right?

But when you take a slightly lighter weight (and Im not saying to cut your weights in half or more)...just a lighter weight and focus more on contractions and holding and squeezing for a sec or two....it makes a huge difference in how your body will respond.

Whenever I did my "lighter" leg sessions, it never failed...I was sore beyond belief cause I took that extra time to concentrate on the set and the muscles at work. I only do this every now and again for a change up and mostly with isolation stuff. I have used this method with squats and it was rough..it worked though. I was sore in areas of my legs I was never sore before cause of how I squeezed the muscles when coming back to the upright position.

Im glad your taking time to stretch..you will feel better as you get used to it..trust me. It will hurt and suck at first..just keep doin it.

[Big Wides]

heres how it went today:

stretching for 10 minutes
behind neck shoulder press - 135x10, 185x8, 205x6, 225x6, 245x3
seated one arm side raise - 2x8 @ 35
seated one arm front raies - 2x8 @ 35
hs shoulder press - 2x15 @ 1 pie
stretching for 15 minutes

thanks to all for support and words of encouragement! it helps a lot. the lower back felt better today and there was no discomfort on the shoulder press. i made sure that my whole back was against the pad the whole time and even brought my belt. i will be stretching again tonight before i hit the sack to keep it limber.

happy 4th of july to all, espically those who are overseas making sacrifices everyday. God Bless America!

[Preston]

heres how it went today:

stretching for 10 minutes
behind neck shoulder press - 135x10, 185x8, 205x6, 225x6, 245x3
seated one arm side raise - 2x8 @ 35
seated one arm front raies - 2x8 @ 35
hs shoulder press - 2x15 @ 1 pie
stretching for 15 minutes

thanks to all for support and words of encouragement! it helps a lot. the lower back felt better today and there was no discomfort on the shoulder press. i made sure that my whole back was against the pad the whole time and even brought my belt. i will be stretching again tonight before i hit the sack to keep it limber.

happy 4th of july to all, espically those who are overseas making sacrifices everyday. God Bless America!


Nice workout wides...pretty hefty numbers. Keep that back in condition bro, don't want that shit all fucked up...keep it safe!

[Big Wides]

Nice workout wides...pretty hefty numbers. Keep that back in condition bro, don't want that shit all fucked up...keep it safe!

thanks Preston, i thinkt that with all of the stretching that i have neglected to do in the past will help keep everything going as smooth as it can

[Preston]

thanks Preston, i thinkt that with all of the stretching that i have neglected to do in the past will help keep everything going as smooth as it can

I wouldn't dare step into back pain territory...I'm still feelin' it from my back day on Monday...SLDL's at 315 is hell on my back....but it looks good....and yeah, stretching is greeeeeeeeeaaaaaaaaaat for it. I also do a lot of arching on the ground during sets of abs...that helps my lower back too....

[Big Wides]

back day:

10 minutes of stretching
cs rows - 1piex20, 2piesx15, 3piesx10, 3pies+25x8, 4piesx6
"BigAnt" pulldowns - 140x10, 150x8, 160x8
rev. pec deck thingy - 140x10, 160x8
dead hang pullups - 8, 6
close grip hs pulldowns - 2piesx12, 2pies+25x8, 2piesx12
upright rows - barx20, 115x10, 135x8
shrugs - 4x20
glute ham stretch for 10 min

did the shrugs after my cardio, since somehow i forgot to do them. the lower back felt amazing, still going to keep stretching cause its helping espically the glute ham stretch. had a nice full pump going for the back.

[Lowdown5]

Great workout Big Wides, I like the way the workout was laid out, may borrow that one.

[firebeast]

is every animal working back tonight, damn. i am reading all these posts and am getting pumped up. great workout. as always, you set the bar high.

[herdz]

whats a "BigAnt" Pulldown???

[Big Wides]

whats a "BigAnt" Pulldown???

sit at the pulldown station with your back to the stack, pulldown to the top of your chest, its a nice squeeze in your lats, can't go to heavy cause then the form is compensated

[Big Wides]

is every animal working back tonight, damn. i am reading all these posts and am getting pumped up. great workout. as always, you set the bar high.

Thanks bro! gotta do what i can to get to were i am going. i feel the need to get bigger and bigger, and the only way that i know of is through heavy weights and hard work

Great workout Big Wides, I like the way the workout was laid out, may borrow that one.

LOL! by all means all of my workouts can be borrowed or stolen. i find that the key to the back exercises is getting a stretch in every rep or so at the top of the motion (i.e. dead hang pull-ups). thanks bro

[herdz]

sick thanx bro, so just face away from teh stack instead of towards it eh

[Sir J-Werk]

is every animal working back tonight, damn. i am reading all these posts and am getting pumped up. great workout. as always, you set the bar high.

What? You didn't know that all Animals are genetically linked to have the same w/o split? ;)

Good session Brother... I wish I could do the "rev. pec dec thingies" (LOL) but unfortunately we have the standard pec dec with the forearm pads. Guess I'll just keep bending over and kiss'n my butt at the cable x-over machine to burn up my rear delts. Ha! That's a disturbing visual! LMAO!

Stay Strong, stay Focused, stay Animal!
Respect.

[Big Wides]

What? You didn't know that all Animals are genetically linked to have the same w/o split? ;)

Good session Brother... I wish I could do the "rev. pec dec thingies" (LOL) but unfortunately we have the standard pec dec with the forearm pads. Guess I'll just keep bending over and kiss'n my butt at the cable x-over machine to burn up my rear delts. Ha! That's a disturbing visual! LMAO!

Stay Strong, stay Focused, stay Animal!
Respect.

you can add that one to your aresonal along with the sumo deads, make a video of it. lol! thanks for the kind words Sir J. always a pleasure

[Ricky P]

Thanks bro! gotta do what i can to get to were i am going. i feel the need to get bigger and bigger, and the only way that i know of is through heavy weights and hard work

I like where your head's at! Perfect attitude right there, brother! I feel the same way.

[firebeast]

What? You didn't know that all Animals are genetically linked to have the same w/o split? ;)

Good session Brother... I wish I could do the "rev. pec dec thingies" (LOL) but unfortunately we have the standard pec dec with the forearm pads. Guess I'll just keep bending over and kiss'n my butt at the cable x-over machine to burn up my rear delts. Ha! That's a disturbing visual! LMAO!

Stay Strong, stay Focused, stay Animal!
Respect.

seems that we are all on some sort of the same twisted mind level. gotta love it.

[Nightshift]

Workouts are looking awesome BW. Keep training smart and focused!

[hjayss]

back day:

10 minutes of stretching
cs rows - 1piex20, 2piesx15, 3piesx10, 3pies+25x8, 4piesx6
"BigAnt" pulldowns - 140x10, 150x8, 160x8
rev. pec deck thingy - 140x10, 160x8
dead hang pullups - 8, 6
close grip hs pulldowns - 2piesx12, 2pies+25x8, 2piesx12
upright rows - barx20, 115x10, 135x8
shrugs - 4x20
glute ham stretch for 10 min

did the shrugs after my cardio, since somehow i forgot to do them. the lower back felt amazing, still going to keep stretching cause its helping espically the glute ham stretch. had a nice full pump going for the back.

Yeah I hate when I gete tot the car and I always forget to do pullovers...almaost always.. good back session "BIG ANT" PULLDOWNS WHAT IS THAT...

[Big Wides]

sit at the pulldown station with your back to the stack, pulldown to the top of your chest, its a nice squeeze in your lats, can't go to heavy cause then the form is compensated

Yeah I hate when I gete tot the car and I always forget to do pullovers...almaost always.. good back session "BIG ANT" PULLDOWNS WHAT IS THAT...

hey homer, there they are. i like them and will cycle them every two weeks like i do with pullovers/pullups. there like doughnuts, delicious

[Big Wides]

I like where your head's at! Perfect attitude right there, brother! I feel the same way.

thanks bro!

seems that we are all on some sort of the same twisted mind level. gotta love it.

yes our mother's would be proud....

Workouts are looking awesome BW. Keep training smart and focused!

our muscles are used all the time, i figured it was time for me to start using that thing above my ass. i have a problem about being content with workouts.... thanks Nightshift

[IRBS]

Nice back day bro!

[Big Wides]

Nice back day bro!

thanks bro! felt it this morning in the shower lats were kinda tight. havent felt that in a while

[Big Wides]

today was supposed to be an off day meaning only cardio. before i hit the cardio this morning i hit the calves with 3 different exercises ranging from 15-20 reps each set for 4 sets. the cardio consisted of 45 minutes of various inclines and speeds. bench work and other goodies tomorrow

[Malloy1344]

nice lifting brother, I try to go in and only do cardio as well. But i always end up throwing in some calves, forearms or traps. I just can't avoid the weights, haha.

[Ratch]

nice lifting brother, I try to go in and only do cardio as well. But i always end up throwing in some calves, forearms or traps. I just can't avoid the weights, haha.

I know, right? I'm with you guys on that one. I had to learn to start piping the music in my ears before I walk in the door...all it takes is hearing one "clank" from the plates in the weight room and I'm off the treadmill and into the weightroom..haha. That back day was a beaut, bro!

[Big Wides]

nice lifting brother, I try to go in and only do cardio as well. But i always end up throwing in some calves, forearms or traps. I just can't avoid the weights, haha.

I know, right? I'm with you guys on that one. I had to learn to start piping the music in my ears before I walk in the door...all it takes is hearing one "clank" from the plates in the weight room and I'm off the treadmill and into the weightroom..haha. That back day was a beaut, bro!

thanks bros! i think that we all have the same disease running through us all, and we are not afraid to admit to it

[Big Wides]

saturday's bench session:

bench - 135x10, 225x8, 275x6, 315x7, 315x8
close grip bench - 2x8 @ 235
db flies - 55x10, 70x6
one arm rev. pushdowns - 2x15
dips - 2x20
bb curls - barx15, 115x8, 135x6, 155x4
hammer curls - 55x8, 65x6
one arm preacher - 2x10 @ 35
db curls - 1x12 @ 40

with the bench, was supposed to get it for 8 on the first working set, missed the last rep. walked away from the bench gathered my thoughts then went after the 315 with the business as normal attitude. wanted to see how heavy i could go on the flies and tried the 70s, was shocked that i could do them. it was a good quailty session, took today off and thinking of new ways to attack legs tomorrow since i am staying away from anything that would stress the lower back

[Angst]

Strong session Big Wides, putting up solid numbers as usual.

[IRBS]

saturday's bench session:

bench - 135x10, 225x8, 275x6, 315x7, 315x8
close grip bench - 2x8 @ 235
db flies - 55x10, 70x6
one arm rev. pushdowns - 2x15
dips - 2x20
bb curls - barx15, 115x8, 135x6, 155x4
hammer curls - 55x8, 65x6
one arm preacher - 2x10 @ 35
db curls - 1x12 @ 40

with the bench, was supposed to get it for 8 on the first working set, missed the last rep. walked away from the bench gathered my thoughts then went after the 315 with the business as normal attitude. wanted to see how heavy i could go on the flies and tried the 70s, was shocked that i could do them. it was a good quailty session, took today off and thinking of new ways to attack legs tomorrow since i am staying away from anything that would stress the lower back

Killer session bro!!!! 315x8...damn, gonna be scary when you drop the reps again!!

[Big Wides]

Killer session bro!!!! 315x8...damn, gonna be scary when you drop the reps again!!

next week is my last week of 8 reps, then knocking it down to 5 reps for 4 weeks, then down to 3 for a while, can't wait!

Strong session Big Wides, putting up solid numbers as usual.

thanks Angst, can't get enough of the heavy weights.

[Ratch]

Hell yeah, man. Those numbers are NICE!

[BEASTOFRAGE]

kickass bench brother! keep it up!
TB

[Lowdown5]

Some killer lifts Bro, that is a strong bench and 70 on the flyes, that is huge.

Keep kickin ass.

[Nightshift]

saturday's bench session:

bench - 135x10, 225x8, 275x6, 315x7, 315x8
close grip bench - 2x8 @ 235
db flies - 55x10, 70x6
one arm rev. pushdowns - 2x15
dips - 2x20
bb curls - barx15, 115x8, 135x6, 155x4
hammer curls - 55x8, 65x6
one arm preacher - 2x10 @ 35
db curls - 1x12 @ 40

with the bench, was supposed to get it for 8 on the first working set, missed the last rep. walked away from the bench gathered my thoughts then went after the 315 with the business as normal attitude. wanted to see how heavy i could go on the flies and tried the 70s, was shocked that i could do them. it was a good quailty session, took today off and thinking of new ways to attack legs tomorrow since i am staying away from anything that would stress the lower back


Impressive workouts as always BW!! You definatley kicking ass! For legs, use the smith machine. Hope that helps!

[Big Wides]

Hell yeah, man. Those numbers are NICE!

thanks bro, gotta keep growing and getting bigger

kickass bench brother! keep it up!
TB

Beast, thanks for stopping by and thanks for the words of encouragement. gotta catch up to you powerlifters again.

Some killer lifts Bro, that is a strong bench and 70 on the flyes, that is huge.

Keep kickin ass.

was shocked with the flies, the odd part was that i thought it would put a lot of stress on the pec considering the weight, there was not stress at all.

Impressive workouts as always BW!! You definatley kicking ass! For legs, use the smith machine. Hope that helps!

i will def. try the smith machine for my legs, was also thinking of doing some zercher squats or lunges. ive got some time to ponder that....

thanks to all for the encouragement and support, it adds that little extra fire in my workouts. just when i start to wonder a little bit off the path, the forvm kicks me in the ass and puts me right back on track...

[Big Wides]

"Run to the Hills, Run for your lives"

leg press - 1piex20, 2piesx20, 3piesx20, 4piesx16
hack squat - 1piex15, 2piesx10, 2piesx10
smith machine front squat - 3x8 @ 135
leg curl - 3x12 @ 120
leg ext - 3x12 @ 150
behind back shrug - 135x15, 225x12, 275x10
upright row - 105x10, 115x10
behind back wrist curls - 4x15

cant lift the legs heavy cause of the lower back, so light weight high reps. keep them conditioned. the front squat felt a small ouch in my lower back and stopped. pump was great, going to keep this rep scheme going till i can get back into squatting.

[Lowdown5]

"Run to the Hills, Run for your lives"

leg press - 1piex20, 2piesx20, 3piesx20, 4piesx16
hack squat - 1piex15, 2piesx10, 2piesx10
smith machine front squat - 3x8 @ 135
leg curl - 3x12 @ 120
leg ext - 3x12 @ 150
behind back shrug - 135x15, 225x12, 275x10
upright row - 105x10, 115x10
behind back wrist curls - 4x15

cant lift the legs heavy cause of the lower back, so light weight high reps. keep them conditioned. the front squat felt a small ouch in my lower back and stopped. pump was great, going to keep this rep scheme going till i can get back into squatting.


You got in and did what you could training around the injury, smart Bro. Good stuff.

[Big Wides]

You got in and did what you could training around the injury, smart Bro. Good stuff.

thanks LD! gonna be a good sore tomorrow

[Lowdown5]

thanks LD! gonna be a good sore tomorrow


Good sore though Bro.

[Testpolska]

Damn bro. A lowerback injury can hurt alot of sessions. Get well soon bro. Your doin the right thing here active recovery. Keep at it. and keep us posted.

[Big Wides]

Damn bro. A lowerback injury can hurt alot of sessions. Get well soon bro. Your doin the right thing here active recovery. Keep at it. and keep us posted.

active recovery is very overlooked in my opinion. it has been feeling better over the past week, due to the stretching i have been doing lately. i am not rushing back from this.

[firebeast]

smart move with the lower back injury doing a active recovery b/c alot of people don't know if you just rest it will be sore and tight for a whole lot longer.

you kicked ass in your workout as well, you are movin some big numbers

[Nightshift]

Great leg day BW. Look like your working around that injury quite well.

[hjayss]

"Run to the Hills, Run for your lives"

leg press - 1piex20, 2piesx20, 3piesx20, 4piesx16
hack squat - 1piex15, 2piesx10, 2piesx10
smith machine front squat - 3x8 @ 135
leg curl - 3x12 @ 120
leg ext - 3x12 @ 150
behind back shrug - 135x15, 225x12, 275x10
upright row - 105x10, 115x10
behind back wrist curls - 4x15

cant lift the legs heavy cause of the lower back, so light weight high reps. keep them conditioned. the front squat felt a small ouch in my lower back and stopped. pump was great, going to keep this rep scheme going till i can get back into squatting.
Take care of that back smart lifting...improvement is the only way...being smart will have youo improving like you have every week...

[Big Wides]

smart move with the lower back injury doing a active recovery b/c alot of people don't know if you just rest it will be sore and tight for a whole lot longer.

you kicked ass in your workout as well, you are movin some big numbers

thanks bro!

Great leg day BW. Look like your working around that injury quite well.

thanks bro, the hard part was i had some sort of a plan of what exercises to do, however i entered the gym and my mind went to shit. i figure theres more than one way to skin a cat

Take care of that back smart lifting...improvement is the only way...being smart will have youo improving like you have every week...

thanks bro, we all are improving each day whether we are lifting, resting, working or doing daily life activites. we carry the same gym mindset with us in all aspects.

thanks for the kind words to all

[IRBS]

Nice leg session bro!

[Big Wides]

Nice leg session bro!

thanks IRBS, got some tightness in the legs but thats what you get when you do these high rep days...

[IRBS]

thanks IRBS, got some tightness in the legs but thats what you get when you do these high rep days...

Thats the truth bro! Hypertrophy sucks!! LOL!!

[Big Wides]

switched it up and hit back yesterday:

barbell rows: 4x8 @ 185
wide grip pullups: 3x5 @ BW
narrow neutral grip chins: 3x5 @ BW
db rows: 90x10, 100x10, 110x8
db pullovers: 80x10, 85x8, 90x6
floor crunches (legs raised): 4 sets x 25 reps
hs horizontal calf raises: 6 sets x 15-12 reps

[IRBS]

Nice session bro!!

[Big Wides]

Nice session bro!!

thanks bro!

[G Diesel]

Good shit Wides... Keep blasting it. Peace, G

[Big Wides]

Good shit Wides... Keep blasting it. Peace, G

thanks G, gotta blast it every session, gotta get bigger

[Lowdown5]

Blastin away Bro, gonna be one wide cat.

[Big Wides]

Blastin away Bro, gonna be one wide cat.

thats what i am hoping for, each session is a new one for growth and new step towards reaching my goals. i know that this is not an overnight sucess, gotta keep pushing it. the fact that everyone here has the same mentality and work ethics helps fuel that fire

[Big Wides]

shoulders tonight

behind neck shoulder press - barx15, 135x10, 195x8, 235x4, 185x10, 135x12
db side raise - 30x10, 40x6
barbell front raise (snatch grip) - 2x10 @ 65
db shoulder press - 60x10, 80x8
preacher rev. curl - 4x15

thought i was warmed up and jumped into 235 to early. decided to drop the weight and go for reps. the snatch grip front raise were done, because i want to start targeting problem areas in my olympic lifts. kept it short and sweet.

[Lowdown5]

Good workout Wides, sometimes those short workouts are the ones that give us the best results.

[Ratch]

Ack! BW, 235 for reps! Beast! I need shoulders like yours, bro.

[Big Wides]

Good workout Wides, sometimes those short workouts are the ones that give us the best results.

thanks LD5! i have found the simpler the workout is for my shoulders the better off for them. also, because they get hit in mostly all of the upper body workouts, short and sweet is the way to go.

Ack! BW, 235 for reps! Beast! I need shoulders like yours, bro.

thanks Ratch! its a step down from my last shoulder day, was still feeling the effects of last nights back workout

[firebeast]

shoulders tonight

behind neck shoulder press - barx15, 135x10, 195x8, 235x4, 185x10, 135x12
db side raise - 30x10, 40x6
barbell front raise (snatch grip) - 2x10 @ 65
db shoulder press - 60x10, 80x8
preacher rev. curl - 4x15

thought i was warmed up and jumped into 235 to early. decided to drop the weight and go for reps. the snatch grip front raise were done, because i want to start targeting problem areas in my olympic lifts. kept it short and sweet.

i love seein mofo's who can move some iron with shoulders. it's motivatin b/c i am weak as hell in my shoulders. great workout.

[Big Wides]

i love seein mofo's who can move some iron with shoulders. it's motivatin b/c i am weak as hell in my shoulders. great workout.

thanks, i train shoulders like any other part, start with compound movements then isolation. i don't beleive in high sets. also olympic lifts add not only to overall strength but shoulder strength as well

[MassMonster]

shoulders tonight

behind neck shoulder press - barx15, 135x10, 195x8, 235x4, 185x10, 135x12
db side raise - 30x10, 40x6
barbell front raise (snatch grip) - 2x10 @ 65
db shoulder press - 60x10, 80x8
preacher rev. curl - 4x15

thought i was warmed up and jumped into 235 to early. decided to drop the weight and go for reps. the snatch grip front raise were done, because i want to start targeting problem areas in my olympic lifts. kept it short and sweet.

nice short and sweet bro ....1question tho with the behind the necks do u think they work rear or sides more?

[Nightshift]

Your workouts are looking really solid! Focused and Intense!

[hjayss]

Hell yeah way to take them shoulders out for lunch..pies and cakes ...lol..

[Big Wides]

Hell yeah way to take them shoulders out for lunch..pies and cakes ...lol..

haha, they love those pies. thanks bro!

nice short and sweet bro ....1question tho with the behind the necks do u think they work rear or sides more?

i feel it more in my side delt than rear. if i want to feel more rear delt i do rev. grip presses to the front. give them a try

Your workouts are looking really solid! Focused and Intense!

thanks, the workouts have gotten better since my weight has leveled off. i have been weighing in constantly for about three weeks around 210-212.

[IRBS]

Nice pressin bro...235 is sick!!

[Big Wides]

Nice pressin bro...235 is sick!!

thanks IRBS. i think for the next couple of shoulder sessions i am just going to go for triples on the behind neck shoulder press, to help build strength then cut to high reps after that run has been completed

[Toni69]

Hey..you dont need me to remind you how awesome an athlete you are...but DAM! 235???

Ok...I give..your awesome! ;)

[Big Wides]

Hey..you dont need me to remind you how awesome an athlete you are...but DAM! 235???

Ok...I give..your awesome! ;)

thanks Toni! training shoulders is a tricky science. a goal is to be able to do 300+ on the shoulder press one day. until then i train them hard and smart. i will also start to encorporate front shoulder presses and overhead presses as well to help with growth and strength.

[Toni69]

thanks Toni! training shoulders is a tricky science. a goal is to be able to do 300+ on the shoulder press one day. until then i train them hard and smart. i will also start to encorporate front shoulder presses and overhead presses as well to help with growth and strength.

You know, funny you said this. I only JUST started training front delts and only on and off. Like I wont do front raises every wo but I make sure to hit side and rear every shoulder day. Tomorrow, I will do Arnolds and cable front raises. I do them every other wo usually; I just never really targeted them before.

I do lots of front shoulder presses..usually on the smitty cause our military press rack thing vertically challenges me too much...LOL

I did do push presses one wo as a burnout...that was cool.

[Shark]

thanks Toni! training shoulders is a tricky science. a goal is to be able to do 300+ on the shoulder press one day. until then i train them hard and smart. i will also start to encorporate front shoulder presses and overhead presses as well to help with growth and strength.

It's ok Big. If you and I do a session then I'll show you 300 for a shoulder press. lol

[Toni69]

OHHHHH...a challenge is that Shark???

[Big Wides]

It's ok Big. If you and I do a session then I'll show you 300 for a shoulder press. lol

let me know when you get settled in the area. should be a fun time training

OHHHHH...a challenge is that Shark???

starting trouble are we Toni?? lol!

[Toni69]

let me know when you get settled in the area. should be a fun time training



starting trouble are we Toni?? lol!

nah....LOL...maybe a little ruckus...its all good! LOL

[Big Wides]

i have no idea what i would call today:

rack lock-outs - 365x3, 405x1 (best triple and single)
db incline press - 85x10, 95x8, 105x6, 115x4
pec deck - 120x15, 140x12, 160x12, 180x10
hs press - 3piesx6, 2piesx12
v-bar pushdowns - 3x12
rev. grip pushdowns - 2x15
crazy 8s - 40, 50, 40
21s - bar, 65, bar

i knew that my lock-out was an issue, did not know it was that bad. it was a struggle. now i know where to fix the bench for when i max. this was kind of a deload day. i am resting till sunday then back at it.

[Lowdown5]

i have no idea what i would call today:

rack lock-outs - 365x3, 405x1 (best triple and single)
db incline press - 85x10, 95x8, 105x6, 115x4
pec deck - 120x15, 140x12, 160x12, 180x10
hs press - 3piesx6, 2piesx12
v-bar pushdowns - 3x12
rev. grip pushdowns - 2x15
crazy 8s - 40, 50, 40
21s - bar, 65, bar

i knew that my lock-out was an issue, did not know it was that bad. it was a struggle. now i know where to fix the bench for when i max. this was kind of a deload day. i am resting till sunday then back at it.

Rest day? I don't think so. If that workout was in my log book I would be bragging. Good job Wides.

[Young&Hungry]

i have no idea what i would call today:

rack lock-outs - 365x3, 405x1 (best triple and single)
db incline press - 85x10, 95x8, 105x6, 115x4
pec deck - 120x15, 140x12, 160x12, 180x10
hs press - 3piesx6, 2piesx12
v-bar pushdowns - 3x12
rev. grip pushdowns - 2x15
crazy 8s - 40, 50, 40
21s - bar, 65, bar


Awesome session, I think I'm saving this one in a Word doc for a day that I'm feeling a bit adventerous. Way to push that weight.

[Big Wides]

Rest day? I don't think so. If that workout was in my log book I would be bragging. Good job Wides.

thanks LD5, i counted it as a quasi deload day due to the fact that i was trying to pin point what needs to be fixed.

Awesome session, I think I'm saving this one in a Word doc for a day that I'm feeling a bit adventerous. Way to push that weight.

thanks bro, it was def a different one, the pump on the bis was intense

[Testpolska]

Strong lockouts bro. You ever do any board pressing or use any bands or chains? A bud of mine does alot of that and his bench has recentally sky rocketed, he lifts raw as far as bench is concerned, and he said it helped him a lot. Just a thought. Strong as usual bro.

[hjayss]

solid job on those lock ouot bro pushing craz