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Big Wides
01-08-07, 12:53 pm
Well here are my current totals at the end of 2006:

Bench - 440 lbs
Squat - 525 lbs
Dead - 550 lbs
Clean and Jerk - 315 lbs

Looking for any advice on how to get to my 2007 goals which are:

Bench - 475+ lbs
Squat - 550+ lbs
Dead - 600 + lbs
Clean and Jerk - 330 + lbs

Current training is something like this:

Monday
Olympic Lifts
Bench - 3x10
Incline - 3x10
Push Press - 3x8
Smith Shoulder Press - 3x8
Side Raise - 3x8
Push Downs/Skull Crushers - 3x8
Abs

Tues
Dead - Percentage Training (50%-95%)
Shurgs - 4x10
Bent over Rows - 10 , 8 , 6, 6
Seated Rows - 3x8
Pulldowns - 3x8
DB Rows - 3x8
Barbell Curl - 3x12-15
Hammer - 2x12-15

Wed
Cardio/Abs/GPP

Thurs
Bench - Percentage Training (50%-95%)
CL Bench - 4x10
Incline - 4x6
Dips - 3x10
DB Shoulder Press - 4x8
Pushdowns - 4x8

Friday
Squat - Percentage Training (50%-95%)
Shrugs - 4x10
Leg Press - 10, 8, 6, 6
Leg Ext/Curl - 3x10
Barbell Curl - 3x8-12
Hammer Curl - 2x8-12
One Arm Preacher - 2x8-12
Incline Curl - 3x8-12
Abs

Sat
Olympic Lifts
GPP

Sun - OFF

G Diesel
01-08-07, 12:59 pm
Nice numbers BW, especially at 22. Representing Philly properly. I'm assuming by your training split that you're a powerlifter. Correct? Peace, G

Freakshow
01-08-07, 1:29 pm
Real solid lifts bro, keep it up, and welcome to the board.

Wasteland
01-08-07, 1:50 pm
Some solid lifts brother... Welcome aboard. Looking forward to seeing your progress.

Big Wides
01-08-07, 5:49 pm
today's lifts and numbers:

Hang Clean 5x3 @ 275 lbs
Bench - 3x6 @280 lbs (percentage speed day)
Incline - 3x10 @245
Push Press - 3x8 @ 230
Behind Neck (Smith) - 3x8@ 225
Side Raise - 2x8 @ 40lbs
Skull Crushers - 4x8 @ 135
Push Downs - 4x8 @125

Big Jawn
01-08-07, 6:29 pm
Big, are you a fellow powerlifter? I can't quite tell.

You've got a good mix of Oly, Pl and bodybuilding in there.

Big Wides
01-09-07, 12:30 pm
started out as a powerlifter at 14 but had to change when started football in high school and track, really liked the olympic lifts and when started competeting in track in college our strength coach intergrated powerlifting wtih olympic, but the background is powerlifting

Big Wides
01-09-07, 6:20 pm
puked mid workout today, must have been a hell of a workload:

squat - 12x2 @275lbs with chains
deadlift - 3x5 @ 290 w/medium bands
shrugs - 4x10 @335
bent over rows - 135x10, 195x8. 225x6. 245x6
seated row - 3x8 @ 215
pulldowns - 3x8 @ 225
low row - 3x8 @ 185
standing bar curl - 3x12 @105
hammer curl - 2x12 @ 45

Big Jawn
01-09-07, 6:41 pm
Whats your setup for band deads? Shoulder height or off the floor?

BigRick
01-09-07, 6:51 pm
yo bro, strong numbers. looking good. i cant give much advice cause ur already passed me up man. but for deads i would just concentrate alot on hip strength if u dont already. and maybe throw in im assistance work for lower back. Very heavy hyperextensions seemed to be a key for me

Big Wides
01-09-07, 10:25 pm
the band deads are done off the floor for greater tension at the top

deeder
01-10-07, 12:52 am
Sick workouts bro! I hate you for having chains and bands... I really need to get some, or find a real fucking gym.

Big Wides
01-10-07, 5:54 pm
well today was the GPP day of my cycle, damn it felt good to throw shit around:

sprints - 8x 100meters
keg toss (for distance) - 8 throws (best was 37.5')
sled drag/pull - 3x50 meters @ 225
16 lb. hammer throw ( 3 spins) - 5 throws (best was 150')
one arm overhead toss (height was at normal goal post height and the implement was a gallon paint can filled with cement) - 5 throws
plate carry - 2x60 meters @ 45lb

had to stop early due to darkness and once the sun went down the temp dropped to below 30 degress

Big Wides
01-11-07, 6:01 pm
decent bench day today:

bench - 3x5 @315
close grip - 4x10 @ 245
Inclince - 4x6 @ 255
seated dips (hammer strength) - 3x10 (3 45s on each side)
db shoulder press - 4x8 @ 75
pushdown - 4x8 @ 165

tomorrow's squat day, looking forward to it

Big Wides
01-12-07, 6:04 pm
best day of the week, squat day:

squat - 3x5 @ 345
upright row - 135x10.135x10. 155x8, 155x8
leg press - 315x10,405x6,495x6,585x6
leg ext. - 3x10 @ 200
leg curl - 3x10 @ 150
barbell curl - 3x8 @ 135
incline db curl - 3x8 @ 45
one arm preacher curl - 2x10 @ 40
hammer curl - 3x8 @ 55

using the weekend for rest back at it on monday

Big Wides
01-15-07, 6:12 pm
back at it this week, dropped 5 lbs in bodyweight, no friggin clue:

snatches - 5x5 @ 175
speed bench - 9x3 @ 275 w/chains (5/8")
incline - 3x10 @ 225
barbell shoulder press - 3x8 @ 205
skull crusher - 4x8 @ 135
pushdowns (light) 4x8 @ 110

need to get the bodyweight back up

TheNaturalG
01-15-07, 6:50 pm
You put up some sick numbers bro. I have no doubt you will reach the goals you have set for your lifts this year.

Big Wides
01-16-07, 8:06 pm
deads today:

speed squat - 12x2 @ 295 w/chains
deads - 3x4 @ 315 medium bands
shrugs - 4x10 @ 340
bent over rows - 135x10, 205x8, 245x6, 255x6
seated rows - 3x8 @ 225
pulldowns - 3x8 @ 220
low rows - 3x8 @ 185 (strict form)
standing bar curls - 3x12 @ 95
hammer curls - 2x12 @ 45

Big Wides
01-17-07, 6:58 pm
GPP Day and its finally winter, breathing was tough during some exercises since it was a balmy 30 degress outside:

1 lap warm up at a slight jog
sled drags/pulls - 4x 60 meters @ 225
wheelbarrow push/pulls - one lap each way @ 205
keg toss (over goal post) - 6 times
overhead shot put throw (on towboard) - 5 times (best distance 53')
duck walks - 4x10 meters @ 95 lbs
sledge hammer throws (16 lb) - 5 times
walks with barbell on back (135 lbs) - 1.5 laps

Big Jawn
01-17-07, 7:05 pm
walks with barbell on back (135 lbs) - 1.5 laps

Talk about the ultimate walkout....I thought it was suppose to be 1-2-3 steps? haha

Great GPP man.

Big Wides
01-18-07, 6:50 pm
figured that i would change some stuff up today:

bench - 3x4 @ 325 w/medium bands
close grip board/band bench - 4x10 @ 275
incline 4x6 @ 275
hammer dips - 4 pies each side
shoulder press (snatch grip - 4x8 @ 185
pushups w/ 2 45s on back - 2xfaliure (best was 40)

squats tomorrow

Big Wides
01-19-07, 3:21 pm
i enjoyed today way to much:

squats - 3x4 @ 315 with heavy bands
upright rows - 4x10 @ 155
leg press - 405x10, 495x8, 585x6, 675x4 <--- need to squat this for 1
leg ext - 3x10 @220
leg curl - 3x10 @ 135
standing curls - 3x8 @ 135
incline db curl - 3x8 @ 35
one arm preacher - 2x10 @ 40
hammer curl - 2x8 @ 55 (arms were fried)

the weight loss slowed down with a bw of 220 @ 8:00 am

Big Wides
01-22-07, 6:30 pm
speed day and felt a little out of it, might be getting sick

bench - 135x10,235x10, 315x10,315x10
incline - 3x10 @ 225
bb. shoulder press (smith) 3x8 @ 225 (behind neck)
push press - 3x8 @ 295
side raises - 3x8 @ 40
skull crushers - 4x8 @ 115
push downs - 4x8 @ 135

trying to kick this bug, dont want to get sick

heavyliftin
01-22-07, 10:06 pm
Sick numbers, keep it up bro.

Melkvik
01-23-07, 3:32 pm
stay strong bro

Hollywood
01-23-07, 3:54 pm
Keep up the hard work BW, you'll be reaching your goals in no time.

Big Wides
01-23-07, 7:14 pm
deads day:

squat - 135x20, 225x10, 295x8, 315x6 (chains)
deads w/chains - 3x3 @ 335 (chains weighted rouhly 45 lbs)
shrugs - 4x10 @ 315
bent over rows - 135x10, 185x8, 225x6,245x6
seated rows - 3x8 @ 185
pulldowns - 3x8 @ 185
standing curls - 3x12 @ 75
hammer curls - 2x12 @ 35

still felt sick but seems like it is getting better, might take tomorrow off so that the body can heal so that this minor setback will not interfer with my gains so far

Big Jawn
01-23-07, 9:05 pm
Glad to see someone taking advantage of the benefits of chains, plow through this sickness like you do with the heavy weights.

Big Wides
01-23-07, 9:18 pm
Glad to see someone taking advantage of the benefits of chains, plow through this sickness like you do with the heavy weights.

Congrats on the Legion as well bro.

thanks bro, yeah its great using chains and bands b/c of the lovley looks i receive in the gym

Hatred
01-24-07, 12:01 am
Heard that. Anything that makes someone look at you all crazy is redeeming.
Chains are awesome for breaking through plateaus..Your bench is sick.

Big Wides
01-24-07, 4:50 pm
just an active rest day today, did some needed stretching and bw exercises (pushups, walking lunges, mountain climbers), still getting over being sick but couldnt stand not hitting the gym. will see how i feel tomorrow and take it from there

Big Wides
01-25-07, 6:57 pm
Got back to the weights after an active rest day yesterday, felt good to be back:

bench - 135x10, 225x8, 275x5, 325x4, 3x3@345 (these sets with light bands)
close grip - 185x10, 225x8, 275x6, 285x6
hammer incline bench - 3x6 (3 pies each side) 1x6 (4 pies each side)
dips - 3x10 w/45lb db between legs
smith shoulder press - 4x8 @ 165 (snatch grip)
rope pushdowns - 4x8 @ 175

wanted to mix up the rep scheme with the close grip, going to follow the scheme above for another 2 weeks, then back to 4x10

Big Wides
01-26-07, 6:20 pm
leg day and decided to use chains on the squat, even though it was max effort and what a wise choice it was:

squat - 3x3@ 345 w/chains (60lbs of chains)
upright row - 4x10 @ 155
leg press - 495x10, 585x8, 675x6, 700x6
leg ext. - 3x10 @ 210
leg curl - 3x10 @ 135
standing bar curls - 3x8 @ 135
one arm preacher - 2x8 @ 40
hammer curls - 3x8 @ 55

Big Wides
01-29-07, 6:44 pm
back in the gym after a nice weekend off, was impressed:

clean and jerk - warmup, 225x6, 275x1, 295x1, 305x1, missed 315
bench - 3x10 @ 315
incline - 3x10 @ 225
behind neck shoulder press - 3x8 @ 220
side raises - 3x8 @ 40
skull crushers - 4x8 @ 125
pushdowns (21s) - 80

did not think that my clean and jerk would be this high at this point in the year, a new olympic cycle will start next week based on this weeks numbers and performance

Big Jawn
01-29-07, 9:52 pm
And I'm impressed as well...you're keeping me on my toes, keep it up.

Big Wides
01-29-07, 10:23 pm
And I'm impressed as well...you're keeping me on my toes, keep it up.

thanks bro. dont worry ur doing the same for me which is a great motovator for the both of us

Big Wides
01-30-07, 6:47 pm
another day and another round of weird looks from people about the chains:

box squats - 10x2 @ 315 w/chains
deads - 335x6, 355x3x3 w/chains
hammer shrugs - 4x10 with 4 pies
bent over rows - 145x10, 225x8, 245x6, 255x4, 225x6 (since failed on 255 only got 4)
low cable rows - 3x8 @ 165
pulldowns - 3x8 @ 205
narrow grip pulldowns - 2x12 @ 135
barbell curls - 3x12 @ 75
hammer curls - 2x15 @ 30

so far this week has been going well. Weather permitting GPP for tomorrow

Big Wides
01-31-07, 6:31 pm
didnt snow at all last night, which was great to hear loaded up the truck and headed to the track

sprints - 8x100 meters
farmer's walk - 4x100 meters (100lb db)
keg drag (took rope and tied it to the top of keg, added 25lbs to back) - 3x100 meters
hammer throw - 5 throws (150 ft best throw)
overhead shot put throw - 5 throws (53 ft)
sled drags - 5x50 meters @ 275 lbs

Big Wides
02-01-07, 6:46 pm
weighed in today to see where im at: 220lbs, then hit chest

bench - 3x3 @ 365 w/light bands. 315x7 (burnout)
close grip - 4x10 @ 245
flies -50x10, 60x8, 70x6
hammer shoulder press - 4x8 @ 3 plates a side
dips - 3x10 BW
pushdowns - 4x8 @ 190

tweaked my non throwing shoulder (left) during the workout, will play it easy going only as far as it will let me. dont want injury to slow me down

mikedfromaz
02-01-07, 9:24 pm
what does GPP stand for?

Big Wides
02-01-07, 9:51 pm
what does GPP stand for?

General Physical Prepardness, you train your body with different methods to help with recovery and overall strength. started doing G.P.P. after reading a louie simmons article on it and seeing the overall strength of the athletes on World's Strongest Man

Big Wides
02-02-07, 3:07 pm
squat day was good to me:

squat - 335x8, 355x2x2 w/chains
seated hammer shrugs - 4x15 3plates
leg press - 495x10, 585x8, 675x6, 765x6
leg ext - 2x12 @ 150
leg curl - 2x12 @ 120
barbell curls - 3x8 @ 135
one arm preacher - 2x8 @ 45
hammer curl - 3x10 @ 50

felt damn good today so took advantage of it. went balls out on some lifts and changed up the rep scheme for some. it was a good lifting week this week which will lead into a week of singles on the Big 3, so these numbers should be interesting at the mid point of my 14 week cycle, later bros

Big Wides
02-05-07, 6:54 pm
here's how today went -

hang cleans and jerks - 5x5 @245
speed bench - 9x3 @ 235 (with chains)
incline - 3x10 @ 225
hammer shoulder press - 3x8 @ 3plates
rear delts - 3x15 @ 30
side raise - 2x12 @ 35
skull crusher - 4x8 @ 135
diamond pushups - 3xfaliure

going for singles in the deadlift tomorrow..pumped

Big Wides
02-06-07, 7:02 pm
BW - 220

squats - 135x10, 225x8, 315x6 (warmup for the deads)
deads - 365x1, 395x1, 415x1, 450x1, 475x1 (stopped here, grip failed and ripped a callous off)
shrugs - 4x10 @ 315
bent over rows - 135x10, 185x8, 225x2x6 (back fried)
seated rows - 3x8 @ 140
pulldowns - 3x10 @ 160
one arm hammer rows - 2x10 @ 70
curls 3x12 @ 75
hammer curls - 2x12 @ 30

after dead singles my back was fried, went light on the assistance work in order to prevent injury. at the mid point of my 14 week cycle i have to rethink the dead training that i am doing i was somewhat dissapointed with my last single. 7 weeks till a true 1RM

Big Wides
02-07-07, 5:40 pm
light GPP today

sprints -6x100 meters
sled drags - 8x50 meters (225lbs)
one arm hammer throws - 4xeach arm
hammer throws (4 spins) 6 throws (173'5" best throw)
35lb squat throws - 3x10
duck walks w/135lb on back - 4x30 meters

kept it simple today but it did feel good to get out in the cold and workout

Big Wides
02-08-07, 6:20 pm
BW - 217

bench - 405x1, 415x1. 430x1, 440x0 (couldnt lock out)
flat flies - 45x10, 55x8, 60x6
incline - 2x15 @ 165
front raises - 3x8 @ 55
pushdowns - 4x8 @ 175
dips - 3xmax

well the single im not too impressed by or pissed off, since im not going to get a true max for another 7 weeks, but today really showed what parts i need to work on in order for me to be where i want to be. i also do not know if my recent weight loss has anything to do with this

Big Wides
02-09-07, 6:36 pm
BW - 218

squats - 405x1, 425x1 (no belt/wraps), 450x1, 475x1, 485x1 (belt only)
shrugs - 2x12 @ 315
upright row - 2x8 @ 155
leg press - 5 piesx10. 6piesx8, 7piesx6. 8piesx6
leg ext - 3x10 @ 170
leg curl - 3x10 @ 155
curls - 3x7 @ 135
db curls - 3x8 @ 50
one arm preacher - 2x8 @ 35
hammer curls - 3x8 @ 60

all and all it was a pretty decent singles week, i have found out where my weaknesses are in the big 3 and will improve on them for the next time i do a true 1RM in another 7 weeks. taking the weekend off to allow for my body to fully recover and then its back to work on Monday with Phase 2.

Big Wides
02-12-07, 7:16 pm
gym was crowded today and it seemed like everyone and their brother were using the same equipment i was and just standing around talking, it was a good fuel for the workout

push press - barx20, 135x10, 185x5, 205x5, 225x5, 245x5, 255x5
speed bench w/chains - 9x3 @ 255
hammer incline - 3x10 @ 3pies
behind neck press - 3x8 @ 205
side raise - 3x8 @ 40
pushdowns - 90x8, 110x8, 125x8, 110x8, 90x8
skull crushers - 3x8 @ 95lbs (fried)

Big Jawn
02-13-07, 12:05 am
Impressive push presses man, keep it up.

Big Wides
02-13-07, 7:09 pm
well thanks to the nor'easter that is moving through the gym was empty so i included some stuff that is usually taken up:

speed squat w/chains - 10x2 @ 230
deadlifts - 3x8 @ 295 w/light bands
hammer shrugs - 4x10 @ 3 pies
chest supported rows - 2piesx10. 3piesx8. 4piesx6. 4pies+25x6
pulldowns - 3x8 @ 200
pull ups (BW) - 1x10, 1x8
close grip pulldown - 2x15 @ 120
curls - 3x12 @ 75
hammer - 2x12 @ 30

have to wait and see how the weather goes tonight to see if GPP will be an option for tomorrow, i dont want to go out and catch some bug and derail my training. need to be smart

Big Wides
02-14-07, 12:57 pm
well thanks to mother nature she has changed my GPP day up. instead of sled drags and keg tosses, i will turn shoveling snow into a GPP workout somehow. im a little kid again, getting to play in the snow but this time its a workout instead of snowmen. gotta love it

Big Wides
02-15-07, 7:06 pm
bench day was today and felt a little sluggish at the start, but once warmed up it was all go:

bench - 3x8 @ 305
incline - 4x6 @ 255
incline flies - 2x15 @ 40
hs weighted dips - 3x10 @ 3pies/side
rear delt flies - 3x8 @ 35
close grip bench - 4x10 @ 225
pushdowns - 4x5 @ 200

switched up my usual routine to get in some work that I felt needed, the close grip bench usually follows the regular bench but I wanted to get inclines in while still fresh and wanted my tris for close grip to be pre-exhausted, still an effiective day

Big Wides
02-16-07, 6:51 pm
squat day:

squats w/chains - 3x8 @ 295
upright row - 4x10 @ 155
leg press - 5piesx10, 7piesx8, 9piesx6, 11 piesx6
leg ext. - 1x12 @ 135. 1x8 @ 220
leg curl - 1x12 @ 90, 1x8 @ 155
barbell curl - 3x8 @ 155
incline curl - 3x8 @ 40
one arm preacher - 2x8 @ 50
hammer - 3x8 @ 60

Big Wides
02-16-07, 7:24 pm
i also will be keeping a log for the ATP testing as well

Big Jawn
02-16-07, 9:45 pm
Consistantly brute strength man, the most diverse training I've seen on here as well.
Fucking the competition over from every angle.

Big Wides
02-19-07, 7:08 pm
back to the grindstone after two days off:

snatch - 5x5 @ 185
speed bench w/chains - 9x3 @ 275
incline bench - 3x10 @ 225
behind neck press (snatch grip) 3x8 @ 185
side raise - 3x8 @ 45
skull crushers - 4x8 @ 135
push downs - 4x8 @ 145 - did these slow so a quality burn could be established

Big Wides
02-20-07, 6:43 pm
today's lifts did not go as i had wanted them too:

speed squat w/chains - 6x2 @ 295 (DNF)
deads - DNF
chest supported rows - 2piesx10, 3 piesx8, 4piesx6, 4pies+25x6
seated rows - 3x8 @ 185
hs pulldowns - 3x8 @ 2pies
hypers - 3x10 @ BW
curls - 3x12 @ 75
hammer curls - 1x12 @ 30

what happend on the speed squat, middle of the six set as i was coming up felt a pop in my right knee and racked the weight. within 5 minutes my knee was the size of a grapefruit and decided that it was best not to deadlift. tried to complete the rest of the workout but it was hard hobbling from one area to the other. i have an appointment on thursday to see what is wrong, hopefully it is nothing serious.

Big Wides
02-22-07, 11:46 am
just got back from the doctors and its a strained MCL which looks about 2-4 weeks of recovery. he gave me the ok to do light ext/curls but thats it. i guess its better than nothing and the strain is better than not having one. will post the bench numbers later today, do not know how this will work out but ill figure something out

Big Wides
02-22-07, 10:04 pm
tried to do flat bench but it was hard to keep balance so the workout switched up:

hs bench - 2piesx10, 3piesx8, 4piesx6, 4piesx6
rev. grip pushdowns - 4x10 @ 130
hs incline - 4x6 @ 3pies
dips - 3x10
hs shoulder press - 4x8 @ 3pies
pushdowns - 4x8 @ 190

Big Wides
02-23-07, 6:29 pm
traps and arms all done seated:

seated hs shrugs - 3piesx10, 3pies+25x3x10
reverse smith shrug (seated) 3x10 @ 185
preacher curls - 3x10 @ 115
concentration curls - 3x10 @ 45
one arm preacher curls - 2x15 @ 30
seated hammer curls - 3x10 @ 50

update on the knee - felt a little better today but was not going to chance any progress that has been made by standing on it doing shrugs and curls. while at home i have been doing the exercises that the doctor said that will strengthen it up. plenty of rest and ice over the weekend.

Big Wides
02-26-07, 6:49 pm
back in the gym after a soild two days of rest:

speed bench w/chains - 9x3 @ 235
incline bench - 3x10 @ 225
hs shoulder press - 3x8 @ 3pies
front raises - 2x10 @ 45
side raises - 2x10 @ 40
skull crushers - 4x8 @ 115
pushdowns (rev. pyramid) 4x8 @ 130,120,110,100

10 min on bike

talked to the dr. today and he ok'd the light cardio on the bike to start movement back in the knee joint. did not go balls out still being smart. he also gave me more rehab work to do as well. i just have to remember, what does not break us makes us that much stronger

Karma
02-26-07, 9:02 pm
Intensive workouts and Impressive numbers brotha!!

Glad to See..

TheNaturalG
02-26-07, 9:05 pm
Sick workout bro, your putting up some big numbers.

Big Wides
02-27-07, 10:20 pm
back and light bis for today:

shrugs - 2x10 @ 315
behind back shrugs - 2x10 @ 225
chest supported rows - 2pies x10, 3piesx8, 4piesx6, 4piesx6
seated rows - 3x8 @ 210
pulldowns - 3x8 @ 225
hypers - 3x10 @ BW (cant dead yet cause of the knee)
barbell curls - 3x15 @ 95
hammer curls - 2x15 @ 45

bike for 10 mins to keep the legs loose and bloodflow to the knee. still find myself dying of thirst even after forcing the fluids all day and during my workouts. overall the recovery time is amazing

Big Wides
03-01-07, 6:52 pm
bench day:

bench - 3x6 @ 325, the 135x20 (illegal wide grip)
close grip - 4x10 @ 255
flies - 45x10. 55x8, 65x6
dips - 3x12 @ BW
one arm pushdowns - 4x10 @ 80
incline press - 4x8 @ 185

Big Wides
03-02-07, 7:01 pm
well today was somewhat of a leg day since i got the green light for light leg work:

leg ext - 3x15 @ 50lbs
leg curl - 3x15 @ 50lbs
shrugs - 2x10 @ 275
smith machine behind back - 2x10 @ 225
barbell curls - 1x8 @95. 1x6 @135, 1x8 @115
concentration curls - 3x8 @ 40
crazy 8's - 2 sets at 50

Freakshow
03-02-07, 10:10 pm
Sick workout bro, your putting up some big numbers.

Agreed...Keep it up Wides.

Big Wides
03-05-07, 6:58 pm
speed bench and shoulders:

speed bench w/chains - 9x3 @ 255 (wide, normal, close)
incline - 3x10 @ 245
smith shoulder press (behind) - 3x8 @ 225
front shoulder press - 3x8 @ 225
side raise - 35x10, 30x12, 25x15
pushdowns - 4x8 @ 120
ab machine - 100

Big Wides
03-06-07, 7:06 pm
back and light bis:

shrugs - 2x10 @ 315
seated shrugs -2x10 @ 100
pulldowns - 3x8 @ 220
chest supported rows - 5x5 @ 4pies, 1x20 @ 1pie
rear delt - 3x10 @ 35
barbell curls - 3x12 @ 75
hammer curls - 2x12 @ 45

never_2_big
03-06-07, 7:11 pm
awesome workouts man, you seem to be gettin it done in the gym and what not. keep it up man.

Big Jawn
03-06-07, 9:07 pm
How's the knee recovery?

Big Wides
03-06-07, 10:18 pm
How's the knee recovery?

going rather well thanks for asking, i meet with the dr tomorrow before my PT to see where i am at this point. overall it feels good, been keeping smart with it. the light cardio on the bike for about 10-15 minutes a day has kept it from getting stiff on me. i am hoping that i can start doing light deads and squats within the next couple of weeks.

Big Wides
03-07-07, 8:02 pm
went to see the dr. today who was the same person who was doing my PT, went through my normal leg day today, but only did it with BW to see if the knee could handle the stress. it well rather well today, heres how it went:

squat - 3x10 @ BW
leg press - 3x10
leg ext - 3x10
leg curl - 3x10

also weighed in at 220

Big Jawn
03-07-07, 9:00 pm
Good, take it slow...you'll be further ahead then if you just jumped right back into it.

Big Wides
03-08-07, 6:58 pm
went for my once a month high volume day:

bench - 3x8 @ 325
close grip - 135x12, 205x10, 225x8, 235x8
hs incline - 4x6 @ 3pies
dips - 3x15 @ BW
flies - 4x8 @ 50
pushdowns - 4x10 @ 135

Big Wides
03-09-07, 6:41 pm
heres how it went today:

shrugs - 2x12 @ 325
smith machine shrugs (behind back) - 2x15 @ 225
upright rows - 3x10 @ 155 PR
barbell curls - barx10, 115x8, 135x8 PR, 155x6 PR
conc. curls - 3x10 @ 40
crazy 8s - 2 sets at 40

brandonA
03-09-07, 6:51 pm
Looking good Bro....hows the knee?.....hey what are crazy 8's..if you dont mind me asking...
-B

Big Wides
03-09-07, 7:50 pm
knee is improving just taking it one day at a time. crazy 8's is when you take an ez-curl bar and start doing curls on the widest part for 8 reps, then right after that move to the middle grip for 8, then finsh off with the closest grip (i usually go where the ripped part starts) for 8 reps. these all are done one right after the other its a good way to finish of the bis

Big Wides
03-12-07, 6:52 pm
speed bench and shoulders

speed bench w/chains - 9x3 @275 (wide, normal, close grip)
incline - 3x10 @ 225 (wide grip)
hs shoulder press - 2x8 @ 3pies, 1x8 @ 3pies+25
smith machine front press - 4x8 @ 225
side raise - 2x12 @ 20 (paused at the top for a one count)
skull crushers - 4x10 @ 75
push downs - 4x10 @ 100

TheNaturalG
03-12-07, 7:33 pm
Thats some big ass weight for speed reps. Nice workout bro.

Big Wides
03-13-07, 8:55 pm
back and light bis:

shrugs - 4x10 @ 345
chest supported rows - 2pies+25x10, 3pies+15x8, 3pies+35x6, 4pies+10x4 PR
hs high rows - 3x8 @ 3pies
hs pulldowns - 3x10 @ 2pies+10
smith machine pullups - 3x10 @ BW
ez-bar curls - 3x10 @ 80
hammer curls - 2x8 @ 50

Big Wides
03-15-07, 7:10 pm
today's workout:

bench - 3x5 @ 335
incline flys - 2x12 @ 40
incline bench - 2x8 @ 235
dips - 3x10 @ BW
flat flys - 2x10 @ 50
rear delts - 2x10 @ 25
pushdowns - 3x10 @ 130

today's bench day felt horrible. possibility of overtraining on the flat bench, the weight felt extremely heavy. going to take 3 weeks off of flat barbell bench and stick with inclines, but going to stay light. hopefully this helps and i am open to any suggestions to prevent further overtraining

Big Wides
03-16-07, 3:12 pm
barbell shrugs - 3x10 @ 315 held for 1 count at top
behind back shrugs - 2x10 @ 225
single leg ext - 3x12 @ 45
leg curl - 3x12 @65
barbell curls - 3x6 @ 145
db curls - 3x8 @ 50
hammer curls - 3x8 @ 60

going to attempt to do light deads and squats next week per my dr.'s instruction. he does like what he is seeing with the progress so hopefully i get the green light for it.

Big Wides
03-19-07, 6:31 pm
went to dumbells and high reps for today:

db bench - 3x10 @ 100
close grip incline - 3x10 @ 135 (it had been a while and didnt want to hurt myself)
hs shoulder press - 3x12 @ 2pies
one arm db shoulder - 3x10 @ 65
20,20,20 - 1 set @ 20lbs
pushdowns - 4x12 @ 100
rev grip bench - 4x10 @ 225

20,20,20 - 20 front raises, 20 side raises, 20 bent over rear delts its a nice pump and burn. wanted to switch up the rep scheme and weights today to try and stimulate some new growth. tomorrow i have been cleared for light deads. these will be done smartly and if they do not feel as they should i will stop and wait another week

Big Wides
03-20-07, 7:02 pm
well today was my first day back with deads, felt good to go back to them and i didnt overdue them:

deads - 3x10 @ 135
behind back shrugs - 4x10 @ 245
chest supported rows - 3piesx8, 3pies+25x8, 4piesx6, 4pies+25x2
hs pulldowns - 2x7 @ 2pies
v bar pulldowns - 3x10 @ 180
hs high rows - 2x7 @ 3pies
preacher curl - 4x8 @ 90

got an adreline rush from being able to deadlift again i wanted to see how far i could push myself on the supported rows. i am going to switch my routine within the next few weeks, looking at either a 3x3 or Ed Coan style of lifting but i will wait until there is no akwardness in the knee before starting anything new.

Big Wides
03-21-07, 12:01 pm
was shocked that there was no pain in my knee after yesterday. i did not expect there to be but this morning confirmed that. although the rest of me was due to some atrophy that occured from not being able to do legs. will probably do the same reps/weight on friday for my squat, which will be to a box

widdlewade44
03-21-07, 12:09 pm
Nice to hear that the knee's feeling better. Sounds like a good plan for Friday; ease into it and floor it when it feels right. Peace.

Kevin
widdlewade44

Big Wides
03-22-07, 7:02 pm
wanted to shock the chest:

incline flies - 40x15, 55x10, 60x6
incline bench (pause at bottom) - 165x12, 205x10, 225x8
hs incliine - 12,10,6, 2 drop sets of 5
dips - 3x10
illegal wide grip bench - 3x12 @ 135, slow and controlled, pause at bottom
pushdowns - 4x12 @ 100
rev. pushdowns - 4x12 @ 60

Big Wides
03-23-07, 6:50 pm
first squat day in i cant remember:

squats (to box) - 3x10 @ 135
hs shrugs - 2x15 @ 3pies
upright row - 2x12 @ 115
leg press - 4x10 @ 2pies
leg ext - 2x10 @ 70
leg curl - 2x10 @ 70
preacher curl - 3x10 @ 90
db curl - 3x8 @ 50
conc. curl - 2x10 @ 30
hammer curl - 1x8 @ 55

squat felt stiff and form was off, but i was smart with it and allowed enough time between sets. kept it realtivly light on the other leg exercises in order not to overdue it on the first day back. felt good though to get back under the bar

Toni69
03-23-07, 8:11 pm
Glad to see your getting back on track...the rest didnt take anything away from you at all. Your motivation and drive will jumpstart your ass back to where you were. Watch that knee and keep doin' what your doin'..I am certainly impressed!

Ricky P
03-24-07, 8:13 pm
Good to see that strained ligament didn't put any kind of dent in your progress. Way to go brother, keep up the hard work!

Big Wides
03-26-07, 6:42 pm
back at it today after some r&r -

speed bench w/bands - 9x3 @ 235
incline bench - 185x12, 225x10, 235x11
hs shoulder press - 2piesx10, 3piesx8, 3pies+10lbx6
front raises (barbell) - 2x10 @ 65
side raises - 3x8 @ 35
db skull crushers - 4x8 @ 45
diamond pushups - 2xfaliure

knee felt decent on saturday after the leg session, was stiff but got better as the day went on. legs were sore as expected. in three weeks i will be switching up my training. its time for it

Big Wides
03-27-07, 7:08 pm
2nd week doing deads:

deads - 3x10 @ 185
shrugs - 4x10 @ 335, held the last rep for a stretch
seated rows - 3x8 @ 185
rev grip pulldowns - 3x8 @ 200
cs rows - 3piesx10, 3pies+25x8, 2piesx12, 1piex20
hs high row - 3x8 @ 2pies+25
hammer curls - 2x15 @ 35
barbell curls - 3x12 @ 75

rest day tomorrow and chest on thurs. the 185 felt pretty good wanted to push to 225 but decided that would not have been smart. all and all its going well with trying to get back into the swing of things with the knee

Big Wides
03-28-07, 5:24 pm
abs and 30 minutes of cardio today, keeping to joints lose

TheNaturalG
03-28-07, 8:04 pm
Nice workout yesterday. Good luck with that knee pain.

never_2_big
03-28-07, 8:20 pm
good work bro, keep that form tight on the squats, gotta stay in the game brother.
keep at it

Big Wides
03-28-07, 9:27 pm
Nice workout yesterday. Good luck with that knee pain.


good work bro, keep that form tight on the squats, gotta stay in the game brother.
keep at it

thanks bros, seeing this gives me even more motovation

Big Wides
03-29-07, 11:55 pm
car was still in the shop so couldnt get to the gym, moved furniture and ripped up carpet instead, hopefully the car is done tomorrow for a double duty session of chest/legs

Big Wides
03-30-07, 3:14 pm
got the car back this morning and drove straight to the gym:

bench - 135x10, 225x10, 275x10, 315x9
dips - 3x10
squat (to box) - 3x10 @ 185
step ups - 3x10 @ 35lb db
shrugs - 4x12 @ 275
upright row - 3x10 @ 125
skull crushers - 3x8 @ 95
pushdowns - 3x8 @ 145
barbell curl - 3x8 @ 135
db curl - 3x8 @ 55

yeah this kicked my ass but it was well worth it. the squats are getting better and the step ups helped with the leg portion of this insanity. felt good to get into high reps (for me) on the lifts and was shocked on the bench since i have been stalling in the past weeks.

TheNaturalG
03-30-07, 4:45 pm
Very strong numbers as usual bro. And it looks like that leg strength is coming back nicely with your knee.

Big Wides
04-02-07, 6:45 pm
speed bench and shoulders:

incline - 135x12, 185x12, 225x10, 135x12 (wide grip)
speed bench - 9x3 @ 255 w/chains
hs shoulder press - 2piesx10. 2pies+25x10, 3piesx8. 1piex20
push press - 3x8 @165 kept it light due to the knee
side raise - 3x8 @ 35
incline skull - 3x8 @75
pushdowns -3x8 @ 120

felt good today, this will be my last week on my current program, will do a maintaince week and following that i will be starting my new routine that follows an Ed Coan template. that will be 16 weeks

P-Midg
04-03-07, 12:57 pm
Hey bro, thanks for the feedback. You got some crazy numbers put up here. I'll be sure to let you know when I hit 315, even though you're doin' 335 for sets of 5, ha ha. Best of luck with those legs-- judging from your workouts, it's only a matter of time...

Big Wides
04-03-07, 1:32 pm
Hey bro, thanks for the feedback. You got some crazy numbers put up here. I'll be sure to let you know when I hit 315, even though you're doin' 335 for sets of 5, ha ha. Best of luck with those legs-- judging from your workouts, it's only a matter of time...

thanks for the encouragement, deads today so stay tuned

Big Wides
04-03-07, 7:54 pm
deads and back:

squat (to bench) - 3x10 @ 205
deads - 135x10, 185x8, 205x8, 225x6, 245x3
shrugs - ran the rack from 110 - 75lb db
pulldowns - 3x10 @ 210
close grip pulldowns - 3x10 @ 185
cs rows - 2pies+25x10, 3piesx8, 3pies+25x8. 4piesx6
preacher curl - 2x10 @ 95
hammer curl - 2x8 @ 45
rope curls - 1xfaliure at 45lbs

deads felt awesome today, just what i wanted. still have to rememeber baby steps for now but soon the normal steps will occur, waiting for it. weighed in at 218 this morning. tomorrow is a light cardio day and abs

Toni69
04-04-07, 6:09 am
always lookin' strong Big W...very impressive....except one thing...preacher curls...95lbs huh? with the ezbar is that? cause I hit 75lbs my friend....he he he

Big Wides
04-04-07, 1:19 pm
always lookin' strong Big W...very impressive....except one thing...preacher curls...95lbs huh? with the ezbar is that? cause I hit 75lbs my friend....he he he

nah no ez bar, i alternate between hs preacher curl (plate loaded) or go with a straight bar (believe its about 4 feet not to sure), as always thanks for the feedback

Big Wides
04-04-07, 6:57 pm
going to feel this tomorrow:

leg raise - 3x10
twists - 3x10 @ 95
decline crunches - 3x15
landmines - 3x10 w/ 45lb plate on bar
ab machine - 3x20

cardio was 25 minutes on the bike, worked up a good sweat while i could feel my abs tightening on the ride home. this means i need to do them more often

Sir J-Werk
04-04-07, 10:17 pm
going to feel this tomorrow:

leg raise - 3x10
twists - 3x10 @ 95
decline crunches - 3x15
landmines - 3x10 w/ 45lb plate on bar
ab machine - 3x20

cardio was 25 minutes on the bike, worked up a good sweat while i could feel my abs tightening on the ride home. this means i need to do them more often

Talk about spilling your guts! Don't forget to log the 1rep max when you get out of bed in the morning! Lol! You've got some solid routines going on here! Stay Strong, stay Focused, stay Animal!

Big Wides
04-05-07, 10:11 pm
bench day:

bench - 135x12, 225x10, 315x8, 345x4, 365x2, 385x1, 225x9
hs incline - 2piesx12,3piesx8, 3pies+25x6, 4piesx3
dips - 3x10 @ BW
flies - 2x10 @ 50
close grip bench - 4x8 @ 255
rev. grip bench - 3x5 @ 225
one arm push - 1x15 @ 80

damn felt good to put up some weight. maintaince week next week. also i am throwing this out there, i am open to any suggestions for tomorrows leg day, im open to anything want to change some things up.

Big Wides
04-06-07, 8:50 pm
legs and bis:

squats - 135x15, 185x12, 225x12, 275x8, 315x6
leg press - 3piesx12, 4piesx10, 5piesx10, 5piesx10
leg ext - 3x12 @ 135
sldl - 3x10 @ 135
barbell curls - 4x8 @ 135
preacher curls - 3x8 @ 105
hammer curls - 3x6 @ 60
conc. curls - 2x12 @ 30

had to wait 30 mintues to get a squat rack cause people were doing curls. did calves while i waited but today was a high volume test day for the knee. the squats were done with no box and to parellel (sp)! big day today still pumped

Big Wides
04-07-07, 3:03 pm
just cardio and abs today, easy day. on a side note weighed in at 215 this morning which shocked me. back at it on monday

Big Wides
04-09-07, 6:47 pm
well this was an interesting one to say the least:

bench - 135x15, 225x15, 255x14, 275x12
incline - 135x15, 185x12, 185x12
hs shoulder press - 3x15 @ 2pies
side raise - 3x15 @ 20lbs
pushdowns - 3x15 @ 110
db ext. - 1x20 @ 30

first off kudos to all of you who do high reps, its a ball buster but the pump was outstanding. disappointed in the bench cause i wanted all the sets to be at least 15 but i will take this workout. my rhyme and reason for this is that a new split starts in just one week, which im psyched about and wanted to get a large amount of blood flowing into my muscles the week before. its a necessary evil but we all do it.

Toni69
04-09-07, 7:34 pm
Lovin'that bench press...why were you shocked at weighing in at 215? and much congrats on becoming a Henchmen...well done!

Big Wides
04-09-07, 7:46 pm
Lovin'that bench press...why were you shocked at weighing in at 215? and much congrats on becoming a Henchmen...well done!

thanks toni! was shocked b/c i havent seen 215 in about three years now. it took me by surprise since i weighted in at 237 at the end of decemeber when i finished college. my new goal now is that when i walk on may 19, that people are shocked by the way i look.

TheNaturalG
04-10-07, 1:38 pm
Congrats on the 215. Your last workouts numbers are lookng strong. Also congrats on that Henchman bro, I had a feeling you would get it eventually.

Big Wides
04-10-07, 2:00 pm
Congrats on the 215. Your last workouts numbers are lookng strong. Also congrats on that Henchman bro, I had a feeling you would get it eventually.

thanks bro

Big Wides
04-10-07, 6:55 pm
back and light bis:

good mornings - 4x10 @ 135
cs rows - 4x10 @ 3pies+25
seated rows - 3x10 @ 160
hs pulldowns - 3x10 @ 2pies
v-bar pulldowns - 3x10 @ 180
barbell curls - 3x12 @ 95
hammer curls - 2x15 @ 35

decided not to do deads today since i have been doing them for quite sometime now and with the new routine starting soon wanted a fresh back and legs. the high reps with moderate weight are giving a soild pump into the muscles. no weights tomorrow, cardio and abs

Sir J-Werk
04-11-07, 12:52 am
Damn, I can't wait to be putting up those kind of numbers on my Back and Bi day! Solid and strong, Brother! Hope the new routine works well for you.

Stay Strong, stay Focused, stay Animal!
Respect.

brutal
04-11-07, 6:46 pm
sick numbers all around big wides. huge weight for huge reps. cant wait to see how the new routine turns out. stay strong, brother.

Big Wides
04-11-07, 6:48 pm
Damn, I can't wait to be putting up those kind of numbers on my Back and Bi day! Solid and strong, Brother! Hope the new routine works well for you.

Stay Strong, stay Focused, stay Animal!
Respect.


sick numbers all around big wides. huge weight for huge reps. cant wait to see how the new routine turns out. stay strong, brother.

thanks for the support bros, and the new routine should not dissapoint

Big Wides
04-11-07, 8:38 pm
abs and cardio, easy day:

leg raise - 3x10
twists - 3x10 @ 95
decline crunches - 3x15
landmines - 3x10 w/ 45lb plate on bar
ab machine - 3x20

cardio was 30 minutes on a 5.0 incline at 4.0 speed

deeder
04-12-07, 1:17 am
What are landmines?

Big Wides
04-12-07, 1:41 am
What are landmines?

landmines are when you take a barbell and set in a corner, much like a row with the one end anchored, you can put weight on if you like but the motion is the starting position is infront of you, arms are fully extended and you pivot till the barbell clears your hip, go back to the center and continue to the other side, that is one rep. it hits the obliques, lower abs, some back and shoulders. the back and shoulders are secondary since they are incorportated when you are holding the bar. i never heard of them till i started training a few years back with an olympic hammer thrower, hope this helps

Big Wides
04-12-07, 6:58 pm
another high rep day in the bench:

bench (illegal wide grip) - 135x12, 225x12, 225x12, 225x12
hs incline - 2piesx15, 3piesx10, 2piesx15
flat flies - 2x10 @ 55
incline flies - 2x10 @ 45
dips - 3x10 @ BW
overhead tricep ext - 3x10 @ 75
one arm pusdowns - 70x12, 80x10, 90x8, 80x10

awesome pumps on these high rep days. a side note, tomorrow is usually my leg day but with the new routine starting monday and with it being legs i will not be doing legs. instead i will be doing a "beach bum" workout, which is traps and biceps.

Big Wides
04-15-07, 7:03 pm
Friday's workout:

shrugs - 135x10, 225x8, 315x6, 365x6
upright row - 95x10, 115x8, 135x6, 135x6
behind back shrugs - 3x8 @ 225
barbell curls - 95x10, 115x8, 135x6, 155x3
hammer curls - 3x8 @ 60
db curls - 3x8 @ 45

tomorrow starts the ed coan template training. so the next 16 weeks will be one hell of a ride

Big Jawn
04-15-07, 9:21 pm
You training for a comp bro, I've probably asked but I keep forgetting?

Big Wides
04-15-07, 9:28 pm
You training for a comp bro, I've probably asked but I keep forgetting?

at the present moment no but i am considering it. i will see how the new split works and go from there

Nightshift
04-16-07, 4:12 am
I just read through your journey here....man I feel small! LOL Keep it up man, very impressive and very inspiring!!!

Big Wides
04-16-07, 12:29 pm
I just read through your journey here....man I feel small! LOL Keep it up man, very impressive and very inspiring!!!

thanks a lot bro! the encouragment helps

Toni69
04-16-07, 12:48 pm
Nice lifts and I like your ab routine too.

Big Wides
04-16-07, 1:56 pm
Nice lifts and I like your ab routine too.

thanks, yeah the ab workout is a killer but in the long run it helps with all of the lifts. its extreme but i would not have it any other way

Big Wides
04-16-07, 6:45 pm
first day on the new routine, it was legs and went well:

squats - 135x10, 225x8, 275x5, 315x3, 335x5
single leg press - 2piesx10, 3piesx8, 2piesx10
leg curls - 90x10, 110x10, 130x10
leg ext. - 170x10, 200x10
calf raises - 3x12
hanging leg raise - 3x12

first time in i dont know how long i went over 300 in the squat, felt amazing and like a monkey was lifted off my back. on a side note, i think that i will change every two weeks between a single leg press and normal leg press. if today is any glimpse into the rest of this program, i can only say that christmas comes early.

Big Wides
04-17-07, 8:24 pm
bench today and some light bis:

bench - 135x10, 225x8, 255x5 (warm-ups), 275x10,275x10
close grip - 2x10 @ 205
incline bench - 2x10 @ 195
barbell curls - barx12, 95x10, 115x8
preacher curls - 75x10, 95x8, 75x10
side bends - 3x10

well after yesterday's leg session DOMS was in full effect, which turned out to be a good thing since i was able to focus more on flexing my lats while benching. when i first looked at today's workout i didnt think that it was a lot and i was wrong. had a soild pump throughout the whole session

TheNaturalG
04-17-07, 8:29 pm
Sick Squats and Benching the past 2 days bro. You could def see why you would have so much DOMS today. And you probably will have it ust as bad in your chest tomorow.

brutal
04-17-07, 9:30 pm
very nice chest session big w, always impressive

Big Wides
04-17-07, 9:35 pm
Sick Squats and Benching the past 2 days bro. You could def see why you would have so much DOMS today. And you probably will have it ust as bad in your chest tomorow.


very nice chest session big w, always impressive

thanks a lot guys, so far im only two sessions in and am fully impressed. it does not seem like a lot of sets, but its working.

Big Wides
04-18-07, 7:10 pm
shoulders:

behind neck press (after Warm-Up) - 165x10, 185x8, 205x8
side raises - 25x10, 35x10
front raises - 25x10, 35x10

45 min of cardio

short and sweet, its quality not quantity (sp) but it felt good to hit the shoulders on a day all by themselves. looking to def. get stronger in these lifts as the weeks pass

Big Wides
04-19-07, 7:35 pm
back day:

good mornings - 3x10 @ 165
SLDL - 185x10, 205x8
barbell rows - 185x10, 205x10
hs pulldowns - 2piesx8, 2pies+25x8
bent over lat. raises - 2x10 @ 30
pullups - 4xBW, 7BW
side bends - 3x15 @ 45

reason for no deads on back day is that the pulls start next week. was surprised at myself for the SLDL since i have not done them on a regualr basis but will be for now. i like the hs pulldowns since i feel that it hits the lats better and the pull-ups need work.

Angst
04-19-07, 7:42 pm
Strong workout bro, I'll be doing deads next week also, can't wait.

Big Wides
04-19-07, 8:31 pm
Strong workout bro, I'll be doing deads next week also, can't wait.

thanks bro, yeah its been a soild two weeks since i have done them last, looking to destroy the traps, back and hams next thurs

Ricky P
04-19-07, 10:29 pm
Sick Squats and Benching the past 2 days bro. You could def see why you would have so much DOMS today. And you probably will have it ust as bad in your chest tomorow.

True. Those squats are lookin' pretty serious. Thata boy.

Big Wides
04-20-07, 1:12 am
True. Those squats are lookin' pretty serious. Thata boy.

thanks bro, trying to get back on track to where i was before

Big Wides
04-20-07, 3:08 pm
todays workout:
BW - 216

bench - 135x10, 225x5, 255x5, 275x5, 315x5, 335x5
db fllys - 45x10, 60x8
pushdowns - 110x10, 130x8
dips - 1 set of 20 @BW
barbell curls - barx10, 105x8, 115x8, 135x8
calve raises - 3x12
preacher curls w/ez bar - 3x8 @ 45lbs per side (can't do math)
hammer curls - 50x8, 60x6, 50x9
twists - 3x12

well the weather got nice so everyone decided to cut off the sleeves to their shirts, needless to say i wasn't one of them. for the dips i am going to switch to the hs dips since weight can be added more easily since i am only doing one set of them. overall very pleased with the first week but not satisified, i will be in 15 weeks. got the call today that my boat is in the water so i am going to go down there and check on it and take her out for a spin.

Toni69
04-20-07, 3:16 pm
I always admire your workout ethics, your style and approach to training...good stuff here...always strong and impressive...keep doing what your doing Big W!

Big Wides
04-20-07, 9:57 pm
I always admire your workout ethics, your style and approach to training...good stuff here...always strong and impressive...keep doing what your doing Big W!

thanks Toni, it can best be described as what your sig says "you reap what you sow" i try to do my best workout after workout you can only be the best if you train with them

BIG45s
04-21-07, 12:22 am
Nice workout. Those are some impressive bench numbers. It will be fun watching your progress as you are heading in the direction that I want to go.


Peace




BIG45s

Big Wides
04-22-07, 9:53 pm
thanks to everyone for their comments. the boat did not sink this weekend which is always a plus, got red like a lobster and got the needed rest. week two starts tomorrow with legs. like Al Bundy put it "Lets Rock"

Sir J-Werk
04-23-07, 8:03 pm
Hey Brother, everything is lookiing nice and strong. Glad to hear the boat didn't go down.... all that swimming would have made leg day suck! Ha!

Stay Strong, stay Focused, stay Animal!
Respect.

Big Wides
04-23-07, 8:55 pm
well im glad that everyone benches on monday, frees up the racks:

squat - 135x10, 235x8, 285x5, 315x5, 335x3, 345x5
one legged leg press (say that 5xfast) - 1piex10, 2piesx10, 2piesx10
leg ext - 170x10, 210x8
leg curl - 110x10, 135x10
calf raises - 3x8

stayed with the same weight on the leg press as last week since if i go any higher the knees shake to much. squats went rather well 1" below parellell (sp) and on the leg ext. held it for 1 sec at the top of the movement

brutal
04-24-07, 2:04 am
Ah, Monday. Worldwide Bench Press Day, where all the guys come in and talk about how wasted they got this weekend and chill on the flat bench. I love monday leg days.

Solid numbers man.

hjayss
04-24-07, 4:08 am
Looks great bro get those single leg presses in bro I like the way you snuck em in great for balace your squats will hit the 400's in not time.

Big Wides
04-24-07, 10:22 pm
thanks for the encouragment from everybody, chest went like this

bench - 135x12, 225x8, 255x6, 285x10, 285x9
close grip - 2x10 @ 215
incline - 2x10 @ 215
preacher curl - 70x10, 80x10, 90x10
db curl - 35x10, 45x10
hanging leg raise - 3x10

was shocked at the bench because of the volume. with the close grip and incline there was a one second pause at the bottom. kept it moderate on the bis since i hit them hard on fridays.

Ricky P
04-24-07, 10:24 pm
Bench is lookin' pretty legit. Like that weight and how you're reppin' it out.

Lookin' to get there soon myself.

Angst
04-24-07, 11:32 pm
Strong workout bro, I'd kill for that kind of numbers, I plan to follow a power lifting routine in the next month or so, I'll be looking for advice from you.

Big Wides
04-24-07, 11:34 pm
Bench is lookin' pretty legit. Like that weight and how you're reppin' it out.

Lookin' to get there soon myself.


Strong workout bro, I'd kill for that kind of numbers, I plan to follow a power lifting routine in the next month or so, I'll be looking for advice from you.

thanks a lot bros, always looking to do it better each day, little by little and it will all fall into place

Big Wides
04-25-07, 9:02 pm
shoulders:

behind neck press - 135x10, 185x8, 205x6, 225x3
front raise - 30x10, 35x10
side raise - 30x10, 40x6

45 min of cardio at different intervals and speeds

with the raises i dont think that i will increase the weight for a while since they are strict isolation exercises. will continue to work heavy with the presses. to get big you have to train big. I would also like to wish those in the Penn Relays who are competeting espically my bros in the Olympic Development Program (ODP) for the hammer and shot put. Let The Fucker Fly boys

brutal
04-25-07, 11:47 pm
sick numbers. did you throw in your day big w?

Big Wides
04-26-07, 12:33 am
sick numbers. did you throw in your day big w?

yeah in both high school and college, its where i got started with lifting heavy weights, olympic lifts, and plyos. i enjoyed it a lot, it was different than team sports since there is only you to blame if something goes wrong. missed the Penn Relays my senior year in college in the hammer, but trained with the ODP team. by PRs throwing were - 50'1" in the shot and 167'9" in the hammer.

Big Wides
04-26-07, 8:25 pm
well brothers and sisters, the damn meeting bug got me today, only ate once around 3 pm. so tomorrow will be a double duty day with an a.m. and p.m. workout

Big Wides
04-27-07, 9:10 am
workout #1 for the day at 0600:

deads - 135x10, 225x8, 275x5, 315x3, 330x5
sldl - 185x10, 210x10
barbell rows - 195x10, 215x8
db shrugs - 60x15, 70x12
hs lat pulldowns - 2pies+10x10, 2pies+25x10
bent over lat raises - 2x10 @ 35
pull ups @ BW - 5 reps, 5 reps

other fun things to come later

Angst
04-27-07, 2:42 pm
Solid workout BW, I enjoy doing deads in low reps also, do you think that'll thicken the waist?

Big Wides
04-27-07, 6:45 pm
Solid workout BW, I enjoy doing deads in low reps also, do you think that'll thicken the waist?

since i started doing deads again for low reps, i havent really had an waist issues infact it has gone down. my hips and hip flexiors though have grown pretty well. hope this helps

Big Wides
04-27-07, 8:09 pm
Part two of the day:

bench (done at an illegal wide grip) - 5x5@ 275 with a pause
flies - 50x10, 60x8
v bar pushdowns - 2x8 @ 130
dips - 1set of 20 @ BW
barbell curls - 115x8, 135x8, 145x6
hammer curls - 50x8, 60x6, 45x12
crazy 8s - 2 sets at 50 lbs

was beat after this. overall very productive day in the weights. now for much needed recovery

Sir J-Werk
04-27-07, 8:29 pm
Still movin' solid weight.... I don't know who woudn't be beat after curling 145 on a BB.... I did 90 once and thought I fractured a vein in my forehead! LOL.... Good shit Brother, enjoy the R&R!

Stay Strong, stay Focused, stay Animal!
Respect.

Angst
04-27-07, 11:40 pm
since i started doing deads again for low reps, i havent really had an waist issues infact it has gone down. my hips and hip flexiors though have grown pretty well. hope this helps

Yea i figured people will most likely get a thicker waist from too much food. Well that gives me the green light to pull some heavy ass weights lol

Big Wides
04-30-07, 9:46 pm
squat - 135x10, 235x8, 285x5, 315x5, 335x3, 345x5
leg press - 4piessx10, 5piesx8, 6piesx6, 6piesx6
leg ext - 170x12, 210x10
leg curl - 110x12, 135x10
calf raises - 3x15

yeah these are the same numbers as last week. did them again cause my form sucked when i did the same weight. there is no point in doing the weight when you have no form. so i made sure the form was soild.

Sir J-Werk
04-30-07, 10:52 pm
yeah these are the same numbers as last week. did them again cause my form sucked when i did the same weight. there is no point in doing the weight when you have no form. so i made sure the form was soild.

I'm with you on this Brother. The last two days I have either maintained or dropped back on the weight that I was using for the sake of form and man did I get whooped! There is a reason that it is called Strict Form! I'm at the point that until i am confident that my form is solid that the numbers just don't matter.

Stay Strong, stay Focused, stay Animal!
Respect.

Big Wides
05-01-07, 9:42 pm
chest day:

bench - 135x10, 225x8, 255x6, 275x5, 295x10, 295x8
hs incline - 2pies+25x10, 3piesx9
rev grip bench - 2x10 @ 215
barbell curls - barx12, 95x12, 115x10
seated db curl - 2x12 @ 35

ok heres the deal, after i got done benching and almost puking, all two incline benches were taken up. did not wanna putz around so i saw the hs incline was open and took it like a db press, nice and slow. and the rev grip bench was for the same reason, flat benches still full so hopped on a smith machine and did the reverse bench. did not want to waste a good pump that i had goin.

Ricky P
05-01-07, 9:46 pm
Like where your head's at, wasting no time.

How do you like the reverse grip bench? You feel like you get a good pump on that? Was thinking about adding it to the repertoire..

Big Wides
05-01-07, 9:50 pm
Like where your head's at, wasting no time.

How do you like the reverse grip bench? You feel like you get a good pump on that? Was thinking about adding it to the repertoire..

i like it a lot, gets the blood flowing to the longer head of the tricep, i try and cycle it in every 3-4 weeks to change up my close grip portion of chest. as far as hand placement i go with whats comfortable and it easy on the wrists. found this exercise does a number but it is a good mass builder for the triceps.

hjayss
05-02-07, 4:21 am
You do them on chest day huh I might try that you are hitting the inner peck more right.

Toni69
05-02-07, 5:01 am
Chest is another favorite bodypart of mine to train and whenever I run into that prob you had..everyone taking up all the benches..and keep in mind I train on the American Army base so its mostly guys there when I lift, these guys know I am getting ready for a show and once I start getting in my groove and getting pumped, you dont get in my way..I do get moody and I give looks like, dont even think about touching that weight, I am not done!

But what I do is just hit the floor and start maxing out pushups right next to them so they cant throw their 60lb db's on the floor..I hate that shit. They are forced to get their lazy asses up and rack the weights..God knows if one ever threw that db by my fingers or some shit, I would surely be pissed off! I guess I may deserve it though huh for being a wise ass...LOL

I have not tried reverse grip on bench..I may have to on arm day, just to get a feel for it..thanks! Always looking amazing here Big W..and dont ever skip meals again! The other day it was my time to eat and I carry food with me everywhere in a cooler in my car for like off days and whenever I know I will be out for a while. I was shopping and I had my container in my handbag. I just whipped it out in the makeup section and started eating my boiled chicken and sweet potato right there while browsing the makeup!

These young girls just came by and made this face and then walked off to the other aisle...I didnt give a shit, I was freakin' hungry and counting down the minutes to when I could eat again...dont wanna mess with me when I am hungry! LOL

Glad to see your rocking those weights Big W!

Big Wides
05-02-07, 8:55 am
You do them on chest day huh I might try that you are hitting the inner peck more right.

to tell you the truth, ive never felt them in the inner chest only in the tris

Big Wides
05-02-07, 9:00 am
thanks Toni, and i try not to skip a meal like everyone its not pretty when i do. and doing the rev grip on arm day seems like a new idea that i might have to try

Big Wides
05-02-07, 10:02 pm
no update today since i got out of work late and had zero energy. so to make up for it, i will be doing my shoulder routine (wed workout) in the morning before work, and after work doing my back

Testpolska
05-02-07, 10:50 pm
Your pressing is fucking discusting bro. Thats a hell of a chest session. Keep up the good work. I'll be keeping tabs on you.

Ricky P
05-02-07, 11:10 pm
thanks Toni, and i try not to skip a meal like everyone its not pretty when i do. and doing the rev grip on arm day seems like a new idea that i might have to try

I like to switch up grips on pretty much all my body parts. Especially on my arms, reverse grips on the pulldowns feel great. The grip changes so many things, targets different muscles, get more extension in some cases. It's always something I like to do with arms and back - but like I said earlier, I'm intrested doing it on the bench, haven't done that yet. Again, love to do it on arms to always keep them guessing!

Davidbitters
05-02-07, 11:28 pm
Looking for any advice to push more and Gain mass

Weight 210


Lifts
Bench- Max 225. Rep 190
incline - max 200 rep 185
Deads-350
Squat-395
leg press. 590
Clean- 210
I do upper Body Monday Thursday Saturday .
Lower- Tuesday friday .
Core -Wednesday
Also 16 years of age

Big Wides
05-02-07, 11:58 pm
Looking for any advice to push more and Gain mass

Weight 210


Lifts
Bench- Max 225. Rep 190
incline - max 200 rep 185
Deads-350
Squat-395
leg press. 590
Clean- 210
I do upper Body Monday Thursday Saturday .
Lower- Tuesday friday .
Core -Wednesday
Also 16 years of age

hey bro hit me up with a PM and your current routine with reps and exercises, im honored to help a fellow animal.

brutal
05-03-07, 1:38 am
yeah in both high school and college, its where i got started with lifting heavy weights, olympic lifts, and plyos. i enjoyed it a lot, it was different than team sports since there is only you to blame if something goes wrong. missed the Penn Relays my senior year in college in the hammer, but trained with the ODP team. by PRs throwing were - 50'1" in the shot and 167'9" in the hammer.

nice numbers in the ring and in the gym, big wides.

hjayss
05-03-07, 4:07 am
to tell you the truth, ive never felt them in the inner chest only in the tris

But I get a burn in my schest muscles and the inner is sore.

Big Wides
05-03-07, 9:04 am
i am starting to like this working out in the a.m. no one can bother you here is the workout:

behind neck press - barx12, 145x10, 195x8, 205x6, 235x4
side raise - 35x10, 40x8
front raise - 30x8, 35x8

kept it short, pressed for time cause of work and since shoulders were hit heavy on the bench day and will be hit again during my back session I wanted to save them. Thanks to everyone for their continued support it means a lot

Big Wides
05-03-07, 9:21 pm
here is part two of today:

deads - 135x10, 225x8, 275x5, 315x3, 335x5 <---- story here explains the rest
pulldowns - 180x10, 210x8
shrugs - 2x20 @ 220
cs rows - 2x15 @ 2pies+25
close grip pulldowns - 2x10 @ 180

ok reason so short and the story is this, went up too fast on the deads and my lumbar region of my back stiffened up. scary shit so i went light with high reps for the rest of the workout, keeping the intensity high and low weight to prevent further injury. it appears nothing serious since by the end of my workout it felt like its old self again. not going to take it lightly, heat it, stretch it, be smart with it and go from there. no minor setbacks all moves major

Nightshift
05-04-07, 5:16 am
You did well considering your back tightening up. Better safe than sorry! I'm sure it's just temporary and you'll be back hammering the deads in no time!

Toni69
05-04-07, 5:37 am
Hey, your back, excellent call. Its sad when you suffer from an injury, even past injuries and it puts you out for whatever period of time, even a couple days because mentally it just messes with you. You dont want to sit back and rest, you want to keep going, like a soldier..never give up. But we know, through trial and error, that rest is always best. If we don't the only war we wage is the one fighting within ourselves, for not listening to our bodies and not taking care of it the way we should, so it can last longer and perform better in the long run.

However, having a previous injury helps us too, because now we are more aware of our bodies and we know right away when something does not feel right and we can task it at that point with proper care and decisions on how to approach the situation.

I knew the other day doing SLDL's that 175 was just not in my reach now because of the dieting and the strains prepping for a show has on the body after months of putting it through all kinds of crap. So, I took that step back, humbled myself some, took the ego down a few notches, along with the weights on the bar and repped with a good enough weight to get the job done.

Its about control. We know what we are capable of on a normal day..sometimes, the body just says hey, today is not my day, gimme some rest or gimme a break..let's try something different. These are the days I tend to listen to my body and respect it.

I hope you feel better soon...you always live up to the name of your thread...I wouldnt expect anything less from you Big W! Feel better soon!

Big Wides
05-04-07, 8:33 pm
hope you'll enjoy:

bench (wide grip) - 135x12, 235x5, 265x5, 285x5, 295x5, 295x5
pec deck - 130x10, 180x5
one arm pushdowns - 70x10, 90x8
hs dips - 2piesx20
preacher curl - 75x12, 95x10, 105x6
conc. curls - 2x12 @ 35
cable curls - 1setx90,100,110,90

back was a lil tight but i took it easy today, will def rest this weekend and go forward from there

Testpolska
05-06-07, 6:36 pm
Again your pressing is very impressive. Not a ton of chest work. Good to see someone not going over board on the amount of sets.

Big Wides
05-06-07, 10:11 pm
Again your pressing is very impressive. Not a ton of chest work. Good to see someone not going over board on the amount of sets.

thanks testpolsaka, the K.I.S.S. method has not failed me yet so why fix what isnt broke

Big Jawn
05-06-07, 11:01 pm
Again your pressing is very impressive. Not a ton of chest work. Good to see someone not going over board on the amount of sets.

I hear yah...I can do that, but only off a 3bd haha

Big Wides
05-07-07, 9:24 pm
ok it was leg day, back was a lil tight and did not want to chance it on the squat so here it is:

hack squat - 1piex15, 2piesx10, 3piesx8, 3pies+25x8, 2piesx12
leg press - 3piesx15, 5piesx8, 3piesx18
leg curl - 110x10, 130x8, 150x6
leg ext. - 190x8, 210x6
calf raises - 3x12
behind back wrist curl - 3x15

the reason for the hack squat was that the pad gave me extra support, it was good went as deep as the machine would allow. im sure that it will help with the squat getting out of the hole. the volume kicked my ass today but i felt i needed a wake up call

hjayss
05-08-07, 6:41 am
We do it not for the thanks but for the felling of just that helping I want you to do your best bro and I hope that each time I say bro you are destroying the bar with all that weight you know that I MEAN THAT SHIT LOL.

Big Wides
05-08-07, 9:53 pm
here it is, bench and light bis day:

bench - 135x10, 225x8, 275x5, 295x3, 305x8, 305x8
close grip - 2x8 @ 225
incline - 2x8 @ 225 -- wanted to up the anity
seated db curl - 30x12, 40x10, 40x10
preacher curl - 90x10, 65x15
one arm cable curl - 50x15, 70x10

pretty damn good pump, shocked myself with the incline was only supposed to go for 6 but felt the urge to hit 8. the bench flew up which also surprised me since i havent gone over 300 in a couple of weeks. all and all a damn good session with a damn good pump.

Testpolska
05-08-07, 10:48 pm
nice session 305X8 is big weight bro. How often are you pressing?

Big Wides
05-08-07, 11:15 pm
nice session 305X8 is big weight bro. How often are you pressing?

twice a week, tuesdays is the heavy day with only two working sets that are based of a percentage of my 1RM. the second day is friday which is a light day at 5x5 with various assistance exercises.

Big Jawn
05-08-07, 11:35 pm
Strong bench Wides, keep it up.

hjayss
05-09-07, 3:51 am
here is part two of today:

deads - 135x10, 225x8, 275x5, 315x3, 335x5 <---- story here explains the rest
pulldowns - 180x10, 210x8
shrugs - 2x20 @ 220
cs rows - 2x15 @ 2pies+25
close grip pulldowns - 2x10 @ 180

ok reason so short and the story is this, went up too fast on the deads and my lumbar region of my back stiffened up. scary shit so i went light with high reps for the rest of the workout, keeping the intensity high and low weight to prevent further injury. it appears nothing serious since by the end of my workout it felt like its old self again. not going to take it lightly, heat it, stretch it, be smart with it and go from there. no minor setbacks all moves major
Did that last week at the same exact weight I forgot what rep my back is still tender from that hit back today really light because of it,,,SUCK HUH.

Big Wides
05-09-07, 9:23 pm
shoulders:

behind neck press: barx15, 135x10, 185x8, 205x6, 245x3, 135x12
side raise - 30x12, 25x15
front raise - 30x10, 20x12

45 min of cardio

front delt was killing me, took it easy on the front raises, resting up and back tomorrow

Toni69
05-10-07, 5:24 am
How come you didnt do normal shoulder press? Do you prefer behind the neck instead? Just wondering..you always look amazing here. Do you ever do clean and jerks or clean and press?

Big Wides
05-10-07, 9:01 am
How come you didnt do normal shoulder press? Do you prefer behind the neck instead? Just wondering..you always look amazing here. Do you ever do clean and jerks or clean and press?

i actually only started doing the behind the neck religiously for only about 4 weeks, i was a big beliver in the normal press but found out that, for me anyway that my front delts were getting hit more which in the end led to a suffering in my bench. so i decided to switch when the new program started not only to stimulate growth, but i have found out that my front delts are kinda saved for my bench days.

the clean and jerk or press is by far one of my more enjoyable exercises to do. they will be incoporated into my routine starting in june. the way that they make your whole body explode with growth is amazing. i also do snatches and the other forms of the clean (hang, power, push press) to keep not only me guessing, but the body and people at the gym....thanks Toni

Big Wides
05-10-07, 9:24 pm
back day today:

shrugs - 135x20, 225x15, 275x15, 225x25
cs rows - 2piesx12, 3piesx10, 3pies+25x8, 3piesx10
hs pulldowns - 2pies+5x10, 2pies+25x8, dropped to 2 pies close grip for a set of 10,
rev. flies on peck deck - 80x12, 90x12
pull-ups (done at BW) - 8, 6

wanted to pull today, but tried 135 and the lower back said no. so i stopped and continued on my way. upped the sets and reps since i did not get the deads in. next week i will not even attempt to pull, if my lower back is feeling up to par i will do glute-hams, hits the lower back well. a little dissapointed in myself right now, but if i was satisifed then there would be something wrong. tomorrows treat is a light bench day

Ricky P
05-11-07, 12:30 am
I think that could be the most overlooked and underrated thing when it comes to lifting, and that's backing off. I think it takes more will power to back off when you feel some pain instead of letting your ego take over and try to fight through it. That's smart you were able to find a way around aggrivating that injury further but still getting your work in. I think if everyone could exercise that restraint we'd see a lot less injuries and BigAnt wouldn't be so busy on here.

Big Wides
05-11-07, 9:05 pm
bench day:

bench - 135x12, 225x15, 225x15, 225x14
flies - 50x10, 55x8
one arm push - 2x12 @ 75
dips - 1 set at BW (17 reps) pec cramped
preacher curl - 70x12, 90x10, 110x8
hammer curl - 50x8, 55x6, 50x8
v-bar cable curl - 2x10 @ 70
ez-bar curl - 1 set to faliure @ 60 (15 reps)

very high rep day today, wanted to clean out the muscle fibers. the bench i really wanted to do 5x5 with dbs, but that area was taken up so i settled for a high rep bench day. also, wanted to kill the biceps and have been avoiding bb curls for them since my weight had not gone up in a while and did not want to plateau. all and all a good session, tomorrow just some light cardio to keep me from getting bored

hjayss
05-12-07, 4:41 am
bench day:

bench - 135x12, 225x15, 225x15, 225x14
flies - 50x10, 55x8
one arm push - 2x12 @ 75
dips - 1 set at BW (17 reps) pec cramped
preacher curl - 70x12, 90x10, 110x8
hammer curl - 50x8, 55x6, 50x8
v-bar cable curl - 2x10 @ 70
ez-bar curl - 1 set to faliure @ 60 (15 reps)

very high rep day today, wanted to clean out the muscle fibers. the bench i really wanted to do 5x5 with dbs, but that area was taken up so i settled for a high rep bench day. also, wanted to kill the biceps and have been avoiding bb curls for them since my weight had not gone up in a while and did not want to plateau. all and all a good session, tomorrow just some light cardio to keep me from getting bored
I love high rep day the burn is tramendous.. You can feel your muscle growing..

Big Wides
05-12-07, 2:20 pm
first gpp day in i cant remember also weighed in today:

BW - 213

sled drags - 5x100m @ 135
tire toss - 5 throws not all out due to lower back
farmers walk - 100lbs 50mx2
walking twists - 45lb plate at 100m (stepped with right foot twisted to the left)

that was it, did not want to do all out since my lower back is still healing. it felt good to go outside and train, had my old hammer and shot put with me but that would have destroyed the back. once the back gets 100% ill start throwing those bastards around and the fun will begin

Testpolska
05-13-07, 2:22 pm
Nice work brotha. I myself was looking into this style of training at one point. Now that the weather is nice a few truck pulls and sled drags might be an option.

Way to break the monotony of gym training.

Toni69
05-13-07, 8:25 pm
first gpp day in i cant remember also weighed in today:

BW - 213

sled drags - 5x100m @ 135
tire toss - 5 throws not all out due to lower back
farmers walk - 100lbs 50mx2
walking twists - 45lb plate at 100m (stepped with right foot twisted to the left)

that was it, did not want to do all out since my lower back is still healing. it felt good to go outside and train, had my old hammer and shot put with me but that would have destroyed the back. once the back gets 100% ill start throwing those bastards around and the fun will begin

See, I love trying new stuff like what you did here...I would love to try your wo, with obviously lighter weights. I wish I had someone here who would do it with me. Although, I did see a guy in my gym doing those walking twists you mentioned. At least, it seemed like it was the same thing as you described..I bet you look better than he did doing them! ;)

Big Wides
05-13-07, 11:56 pm
Nice work brotha. I myself was looking into this style of training at one point. Now that the weather is nice a few truck pulls and sled drags might be an option.

Way to break the monotony of gym training.

yeah, its great to do and it hits all of those little stablizers that the weight room cant hit


See, I love trying new stuff like what you did here...I would love to try your wo, with obviously lighter weights. I wish I had someone here who would do it with me. Although, I did see a guy in my gym doing those walking twists you mentioned. At least, it seemed like it was the same thing as you described..I bet you look better than he did doing them! ;)

thanks Toni, means a lot, encouraging words.

a heads up on this weeks training, since work and me finally walking at my college graduation are causing me to put 5 days of training into two, Monday and Tuesday. So stay tuned for this weeks stint in the land of the crazy....

Big Wides
05-14-07, 9:45 pm
leg day, did not squat cause of lower back, gotta be smart:

superset (same weight used on both exercises, slow and deep): hack squat/leg press (yum)
1piex15, 2piesx12, 3piesx10, 4piesx8, 2piesx10
upright row - barx15, 95x12, 115x10, 125x10
drop set leg ext. - 190x8, 170x10, 150x12
behind back shrug - 4x12 @ 245
leg curl - 2x12 @ 135
conc. curl - 3x8 @ 40
preacher curl - 3x8 @ 120
calf raise - 3x12

that was day one of fitting 5 training days into two, legs were fried but the pumps were awesome cant complain there, and the total body workout felt good to, cleared some cobwebs out. i will admit tomorrow will be more organized since i have done this type of workout for upper body before

Testpolska
05-14-07, 9:56 pm
Nice supersetting the hacks with the leg presses. That shit is mentally taxing I know first hand. Respect bro.

Big Wides
05-14-07, 10:15 pm
Nice supersetting the hacks with the leg presses. That shit is mentally taxing I know first hand. Respect bro.

thanks bro, gotta keep on trucking and shocking

Ricky P
05-14-07, 10:19 pm
Haha, supersetting those two - that's just asking for a cane tomorrow. I hammered on my legs pretty hard Saturday and I'm still limping. Good luck tomorrow I wish you the best of luck, haha.

Sir J-Werk
05-14-07, 10:25 pm
Nice supersetting the hacks with the leg presses. That shit is mentally taxing I know first hand. Respect bro.

x2 Brother. Hacks and Presses.... I LOVE LEG DAY!!!!

Stay Strong, stay Focused, stay Animal!
Respect.

Big Wides
05-15-07, 9:52 pm
thanks for the encouragement bros, and to much my surprise no DOMS in the legs, upper crazy day:

db bench (more later) - 60x12, 85x10, 95x10, 105x8, 115x8
incline - 2x8 @ 235
pushdowns - 3x10 @ 125
hs dips - 2x10 @ 3pies
hs shoulder press - 2x8 @ 2pies+35
side raise - 2x8 @ 30
pulldowns - 2x8 @ 210
pull-ups done at BW - 6. 6

reason for the db bench, i walk into the gym and the benches are taken up, so i decide to wait until one opens up, they dont cause everyone is on their phones. i saw a bench open up in the db area and jumped on it. figured this would give a nice change to my chest and stretch.

well that is all i will be able to workout this week, since i'll be away on business wed-fri. then i finally get to walk at my college graduation on saturday. i will try and check in when i can.

Testpolska
05-16-07, 12:11 am
Good work bro. Like you said always gotta be shocking and changin it up. Your presses are sick as usual. Great work and good to hear about graduation must be nice and....scary. I'm still dreading my highschool graduation, thats gonna suck.

Respect bro.

hjayss
05-16-07, 8:51 am
first gpp day in i cant remember also weighed in today:

BW - 213

sled drags - 5x100m @ 135
tire toss - 5 throws not all out due to lower back
farmers walk - 100lbs 50mx2
walking twists - 45lb plate at 100m (stepped with right foot twisted to the left)

that was it, did not want to do all out since my lower back is still healing. it felt good to go outside and train, had my old hammer and shot put with me but that would have destroyed the back. once the back gets 100% ill start throwing those bastards around and the fun will begin
Looks like you are training for the worlds strongest man comp lol. Nice way to shake thngs up huh..

Big Wides
05-17-07, 9:37 pm
Looks like you are training for the worlds strongest man comp lol. Nice way to shake thngs up huh..

i really enjoy those GPP workouts, cause ive worked construction for a while and they really let me know where my roots are. granted they kick my ass but the feeling that i get from them is amazing and the growth i get is equal to the output. if you can do some sort of GPP i reccommend (sp) it

Sir J-Werk
05-18-07, 12:44 am
Hows that back feelin' Brother? Still putting in your time though... Dug the shit out of the GPP w/o too.... That's a hell of a change up!

Stay Strong, stay Focused, stay Animal!
Respect.

hjayss
05-18-07, 4:39 am
x2 Brother. Hacks and Presses.... I LOVE LEG DAY!!!!

Stay Strong, stay Focused, stay Animal!
Respect.
The machines are right next to each other nobody really uses the hack...

Big Wides
05-18-07, 12:39 pm
Hows that back feelin' Brother? Still putting in your time though... Dug the shit out of the GPP w/o too.... That's a hell of a change up!

Stay Strong, stay Focused, stay Animal!
Respect.

the back has loosened (sp) up and feels better, i have changed the position i sleep also to help with it not getting sore. this week i will do light squats and deads to get the motion back and a way to ease into them

Big Wides
05-20-07, 2:44 pm
well yesterday i finally walked at my college graduation and saw some people that i have not seen in a while since i completed my courses in Dec. But i will say this, i did get complements on my appearance since i have dropped 30 lbs since i last saw them. it felt good to graduate and get the complements from the other people

Angst
05-20-07, 5:00 pm
Congrats bro, so what's next for Big Wides?

Big Wides
05-21-07, 9:49 pm
leg day:

squat - 135x12, 185x2 stopped
leg press - 2piesx15, 3piesx12, 4piesx10, 5piesx10, 3piesx10
hack squat - 2piesx12, 3piesx10, 4piesx6
leg ext, - 170x10, 190x10, 210x8
leg curl - 110x10. 130x8, 150x6
calf raises - 4x12

went to do light squats but stopped, lower back still is not healed. it felt fine during the leg press and hack squats but not during the squat. taking it easy on the back.

Angst - thanks bro and ive been working since jan. for a Medical Marketing firm.

Testpolska
05-22-07, 9:28 pm
Damn sorry to hear about the lowerback issue. That can really hold you back in many ways. Get well soon and get back to crushin them squats.

Big Wides
05-22-07, 10:11 pm
Damn sorry to hear about the lowerback issue. That can really hold you back in many ways. Get well soon and get back to crushin them squats.

thanks for the support bro, went to bench today:

db bench - 65x15, 85x10, 95x10, 110x8, 120x7
hs incline - 2piexx10, 3piesx8, 3pies+25x8
pec deck - 110x8, 150x8, 110x12
hs chest press - 3piesx16
one arm cable curls - 50x10, 60x10, 70x10
db curls - 2x10 @ 45

Ricky P
05-22-07, 10:16 pm
DB flat is lookin' strong brother.. How's that back feelin'?

Big Wides
05-22-07, 10:59 pm
DB flat is lookin' strong brother.. How's that back feelin'?

stiff in the morning but loosens up during the day, it goes in and out of tightness. im leaving the lower back alone until i can get around with normal living without discomfort.

Big Wides
05-23-07, 11:44 pm
rest day today, didnt want to but i know if i went near any weights it would have been bad. it was good though got to get some shit together for the conference that I am attending next week, so it wasnt a lost day.

Testpolska
05-24-07, 12:49 pm
Thats good bro I know that feeling of wanting to get in there. But way to play it smart and get your rest.

Big Wides
05-24-07, 10:47 pm
after the rest day back was feeling awesome shoulders were fresh, went into back day with some hesitation but a good session:

cs rows - 1piex12, 2piesx10, 3piesx8, 3pies+25x8, 4piesx6
seated rows - 2x10 @ 175
close grip hs pulldowns - 2piesx10, 2piesx25x8, 2piesx12 (drop set)
pull-ups @ BW - 8, 6
hs high row (lever grip) - 2piesx12, 3piesx8
behind back shurgs (supersetted with upright rows)
225x20/115x8
275x12/135x6
225x25/135x6

yeah weird day today felt like i was all over the place today, put the pump was great. loved supersetting the traps today. it was a great overall upper body pump. chest assistance day/bis tomorrow

hjayss
05-25-07, 4:52 am
Way to train smart better to take a little time offf then be forced to take a long time off...Then you will be hesitant lifting the weights you are use to throwing around...

Big Wides
05-25-07, 8:04 pm
Way to train smart better to take a little time offf then be forced to take a long time off...Then you will be hesitant lifting the weights you are use to throwing around...

yeah its one of the most underlooked/rated thing about training.

bench assistance day:

bench - 135x12, 225x5, 255x5, 275x5, 315x5, 335x5 (first bb bench in 2 weeks)
incline flies - 45x8, 55x8
one arm push - 75x15, 95x15
dips @ BW - 15, 18
hs preacher - 1piex12, 2piesx8, 2pies+15x7
hammer curls - 50x8, 55x6
ez bar curl - 2x12 @ 95
one arm preacher - 2x10 @ 25

well ill be off from the weights next week since ill be at a conference for work in fla (yeah i know poor me). but i will try and find a gym near the hotel so that i can at least get some sort of light work in. so my access to the forvm will be very limited so keep up the soild work bros.

Testpolska
05-25-07, 10:12 pm
Damn 335X5 is fucking diesel bro. Great pressing.

Big Wides
05-25-07, 10:24 pm
Damn 335X5 is fucking diesel bro. Great pressing.

thanks bro! pushing myself everyday and the help from all here gives the extra motovation i need

Nightshift
05-30-07, 5:47 am
Damn brother! That two weeks off from BB bench did ya some good. Great to see you giving it 110% every time! Unless you've done it before, I'm thinking you'll hit the 350-360 mark by the end of the summer! Keep pushin!

Testpolska
05-31-07, 11:46 pm
If this man can press 335X5 reps, I have faith he could pop up 360 right now.

hjayss
06-01-07, 5:57 am
Hope you find a gym down there maybe one of the bros here is ni the area...goad shit on chest and bi bro sick bench numbers you will be hitting 400+ in no time keep em coming...

Grond Al-Ghoul
06-01-07, 4:18 pm
sick fucking numbers bro... push hard... your goals for this year are attainable... dont waiver in their pursuit.

IRBS
06-01-07, 4:47 pm
yeah its one of the most underlooked/rated thing about training.

bench assistance day:

bench - 135x12, 225x5, 255x5, 275x5, 315x5, 335x5 (first bb bench in 2 weeks)
incline flies - 45x8, 55x8
one arm push - 75x15, 95x15
dips @ BW - 15, 18
hs preacher - 1piex12, 2piesx8, 2pies+15x7
hammer curls - 50x8, 55x6
ez bar curl - 2x12 @ 95
one arm preacher - 2x10 @ 25

well ill be off from the weights next week since ill be at a conference for work in fla (yeah i know poor me). but i will try and find a gym near the hotel so that i can at least get some sort of light work in. so my access to the forvm will be very limited so keep up the soild work bros.

Nice pressin bro, wish I had you as a training partner, we're both about the same weight wise and could push each other.

Sick work bro!

Big Wides
06-02-07, 3:02 am
Well after my week in Flordia for work, i am finally back in PA. Thanks to all for the support and words of encourgament (sp) about my past workout that I had before I left. I did get a chance to workout but the time was limited and the workouts were nothing to write home about, which was a good thing the way I look at it, since it gave my injuries time to heal properly, which this morning I felt like a million bucks. I will say that my diet was piss poor while down there, so I am dedicating Sat. and Sun as just strict cardio days to get back into the swing of things. I had some spare time to go over my past years training, and I will be switching up with the assistance work the rep schemes from week to week. Also I will be working to imporve these 3 areas that are in major overhaul: forearms, calves, core.

I will keep moving forward with the training, weights, and insight. Recharged and ready to rock

Nightshift
06-02-07, 3:44 am
Forearms, calves and core. The three a lot of people would like to improve, myself included! Glad to see your feeling better!

hjayss
06-02-07, 4:58 am
Yeah you ow us some intense cardio brother...lol...

Sir J-Werk
06-02-07, 11:07 pm
Big Wides, just got off the horn with the Gov....

Yo, you tell Biig Whydz he mus squwat! An den when he is dahn he mus do da frawnt squwats! Dis is wuat happens when you go to flawrida.... You tell him dis now but he'll hear me layta....


...LOL. Glad you're back Brother.
Stay Strong, stay Focused, stay Animal!
Respect.

Big Wides
06-03-07, 12:34 am
Big Wides, just got off the horn with the Gov....

Yo, you tell Biig Whydz he mus squwat! An den when he is dahn he mus do da frawnt squwats! Dis is wuat happens when you go to flawrida.... You tell him dis now but he'll hear me layta....


...LOL. Glad you're back Brother.
Stay Strong, stay Focused, stay Animal!
Respect.

how the hell do i respond to this? Sir J-Werk and your way with words leaves me laughing as always. its great to be back

Big Wides
06-03-07, 2:27 pm
well got back into the swing of things yesterday and today with 3.50 miles of cardio on both days at various speeds and inclines. had to get the blood flowing and a nice sweat going. i will be resting the legs for the rest of today and tomorrow until i hit the weights again, since monday is my leg day. calves, forearms, and abs will now be hit three times a week (Mon./Wed./Fri.) and i will be adding olympic lifts on Wed. which is my shoulder day.

Big Wides
06-04-07, 9:50 pm
new day of training split and it was nice kinda:

squats: 135x10, 225x8, 255x2 <---- pain back in the lower returned and stopped
hack squat - 1piex15, 2piesx10, 3piesx8
shrugs - 225x15, 275x15, 275x15
leg curl - 115x10, 135x8, 145x6
leg ext. - 150x12, 205x8, 225x6
ez bar upright row - 95x12, 115x10
leg press - 3piesx12
calve raises - 3x15
behind back wrist curls - 3x15

yeah thought the rest did the lower back good and it did, but i have no idea what happened. so i am not going to squat for a while, there is no need to be in pain and there is more than one way to skin a cat. my leg days are going to change to take the stress of the lower back. i like the pump i had today though felt good.

Sir J-Werk
06-05-07, 12:20 am
Never disappointing! Good w/o!

Brother, I know how much that lower back pain can fuck up your day.... Do you think it's muscular or skeletal? A little tip that I picked up from Toni is that if you think it is muscles, especially in your lower back, stretch your hams out real good.... I don't know how or why this works but I messed my back up a few weeks ago and doing that helped a lot!

Stay Strong, stay Focused, stay Animal!
Respect.

Big Wides
06-05-07, 12:34 am
Never disappointing! Good w/o!

Brother, I know how much that lower back pain can fuck up your day.... Do you think it's muscular or skeletal? A little tip that I picked up from Toni is that if you think it is muscles, especially in your lower back, stretch your hams out real good.... I don't know how or why this works but I messed my back up a few weeks ago and doing that helped a lot!

Stay Strong, stay Focused, stay Animal!
Respect.

thanks for the tip, i will try that during the week to keep them loose. i think its muscular since my abs are not as deveolped as my lower back is, so there might be a muscle imbalance there.

Nightshift
06-05-07, 6:09 am
Try doing your squats on the smith machine. This will help isolate the quads more and might take some stress off the lower back during the lift. Even if you have to go light (1pps), you could always superset it with Leg Press to give you a huge pump and burn!

Awesome workout though.

hjayss
06-05-07, 6:18 am
How do they feel to you try just doing them for a while. Do the squats later in your work out on the smitty just to get them in you know of course it takes the stress off the back...good stuff bro be careful you only get one back will not repair like the rest of the body...

Big Wides
06-05-07, 8:46 am
Try doing your squats on the smith machine. This will help isolate the quads more and might take some stress off the lower back during the lift. Even if you have to go light (1pps), you could always superset it with Leg Press to give you a huge pump and burn!

Awesome workout though.


How do they feel to you try just doing them for a while. Do the squats later in your work out on the smitty just to get them in you know of course it takes the stress off the back...good stuff bro be careful you only get one back will not repair like the rest of the body...

thanks bros for the advice and thoughts on how to deal with my current sisuation. i will take all of this information into consideration when i am planning my next leg workout for next week