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blueIMlifter
06-24-08, 2:14 pm
http://s222.photobucket.com/albums/dd22/mgobluelifter/?action=view&current=1stshow.jpg

Just got done competing on Saturday. Didn't do nearly as good as I expected to do, but am now more motivated than ever to come back bigger and better than ever. I plan on using this next bulk to see some sick gains coming off of a contest diet for 16 weeks and using the rebound effect to pack on some serious muscle.

I stepped on stage at 174lbs and roughly 5% bodyfat. I'm gonna be bulking until I get back to 210 where I will stay for a few months before beginning another mini-cut cycle.

I've got some big goals this next bulk - bench 315 for reps, squat 405, and deadlift 500 for reps.

Here are some pics of the last few weeks leading up to my show
http://www.flickr.com/photos/27472749@N05/?saved=1

Here are some pics when I was eight weeks out from the show
http://s262.photobucket.com/albums/ii90/irontosspong/?action=view&current=IMGP0192.jpg

Here is a video of me 11 weeks out from the show
http://youtube.com/watch?v=HO4viNbOMoo

Alright fellas, its time to get fucking huge.

blueIMlifter
06-24-08, 5:53 pm
1st day back lifting since the competition on Saturday

Push Day

Flat Bench
205x10
205x8

Weighted Dips
45x6
45x5

Flat Dumbell Bench
65x13
65x11

Incline Bench
105x23
105x20

Cable Pushdowns superset Push-ups
100x30/bwx5
100x23/bwx6

I weighed myself today to see the difference a couple days could make...hahah i fucking weighed 192. I literally laughed out loud when I saw that number. I know its becuase I had already eaten about 2500 calories before I worked out and had a bunch of water weight/bloat on me but I went from 174 Saturday morning at weigh in to 192 today hahahaha. Now it is time to go force feed myself because my body is telling me it is not hungry...time for some fish and a giant baked potato.

J Wong
06-24-08, 5:58 pm
1st day back lifting since the competition on Saturday

Push Day

Flat Bench
205x10
205x8

Weighted Dips
45x6
45x5

Flat Dumbell Bench
65x13
65x11

Incline Bench
105x23
105x20

Cable Pushdowns superset Push-ups
100x30/bwx5
100x23/bwx6

I weighed myself today to see the difference a couple days could make...hahah i fucking weighed 192. I literally laughed out loud when I saw that number. I know its becuase I had already eaten about 2500 calories before I worked out and had a bunch of water weight/bloat on me but I went from 174 Saturday morning at weigh in to 192 today hahahaha. Now it is time to go force feed myself because my body is telling me it is not hungry...time for some fish and a giant baked potato.


Crazy how you can almost put on 20 lbs in a few days, when it takes weeks and weeks to take it off. I thought my 11 was bad from my cut to my bulk.

blueIMlifter
06-24-08, 6:27 pm
Crazy how you can almost put on 20 lbs in a few days, when it takes weeks and weeks to take it off. I thought my 11 was bad from my cut to my bulk.

i was as shocked as anybody lol. i think it is because i kept my sodium real low throughout contest prep and lately i have had a lot of sodium in my diet so the water weight gain is gigantic.

blueIMlifter
06-25-08, 2:54 pm
Pull Day

Pull-Ups
bwx10
bwx7 - no need for any weight as the nearly 20 lbs of water/bloat were enough lol

Bent Rows
185x14
185x11

1-Arm Rows
90x20
90x15

Pulldowns
100x26
100x21

Barbell Curls
65x21
65x16

-nice and easy as I don't want to jump back into things too quickly. Tomorrow is first time training legs hard and heavy in 11 days because of the competition.

LegendKillerJosh
06-25-08, 5:00 pm
glad to have you back on the bulking side of the spectrum. Now I want to see 20lb gains on every lift every week.

LegendKillerJosh
06-25-08, 5:02 pm
btw...The guy on your right won? bullshit, you looked better than all those suckers on stage. You had the most definition

blueIMlifter
06-26-08, 10:40 am
glad to have you back on the bulking side of the spectrum. Now I want to see 20lb gains on every lift every week.


btw...The guy on your right won? bullshit, you looked better than all those suckers on stage. You had the most definition

20 lbs every week? dang man i guess you dont expect much haha. but i definitely expect to see my lifts steadily increase the next few weeks.

the guy to the right of me in the picture deserved to win...in person he looked sick, didnt have legs but his upper body looked like one out of a magazine ad thats how vascular he was plus he is 45 and has been competing since the mid 80's. i thought i would have been higher too but oh well life goes on. time to move up to the lightheavy weight class anyways!!

krazyassmexican
06-26-08, 11:35 am
nice stuff bro

blueIMlifter
06-26-08, 3:08 pm
nice stuff bro

thanks man just doing what i can!!



Today's workout

Legs - first time hard and heavy on legs in 12 days

Squats
255x15
255x12

Deads using only 25lb plates
365x1
365x1 (deads after squats just arent for me...kills my strength)

SLD's
255x5

Squats
205x25
205x20

Barbell Lunges
135x20
135x18

-can already feel it in my legs. 1-2 sets is all I need to destroy my legs right now because I havent trained them in awhile. Time to feed the machine!!

mjsef88
06-28-08, 2:35 pm
Dont know how I missed this new journey. 210lbs man? fuck that, get up to 220!

Now that you're working more twards mass, do you think you'll be deadlifting more conventionally on back day or keeping it squared away on leg day?

R.Bearse1
07-07-08, 10:33 am
Damn don't know how I missed this either, subbed as alwys to support bro

blueIMlifter
07-07-08, 7:57 pm
havent had internet access in a couple weeks here. been killin it hard and heavy back home and eating a shit load of food mostly good and some bad...

my weight has skyrocketed to anywhere between 196-199 and just a couple weeks back i was 174 lol. the good news is my strength is going through the roof and i keep increasing weight and my reps keep going up.

hittin legs tomorrow morning. just livin the good life!

sly06
07-07-08, 8:02 pm
Best of luck on your bulk bro. I am subbed on this one.

Hollow
07-09-08, 1:08 pm
Here for the bulk!

R.Bearse1
07-13-08, 3:44 pm
Can't wait to hear/see more form ya again bro! Hope ya get internet back soon

blueIMlifter
07-21-08, 7:21 pm
every time i get a chance to get on the internet i'll post up some updates. my weight is up to 205 which is 31 lbs in the past month since the show lol.


today i hit 275x20 on squats ass to the grass. new PR for myself. last week i messed my head up pretty bad from leg day. 6 sets of squats til failure to end the workout severly fucked me up and i had to lay down for 20 minutes after the workout to avoid puking all over the place. but anyways i think all the pressure gave me a really bad headache and my trainer thought i could have possibly gave myself a concussion from it and i still had a light headache 3 days after the leg workout. i have since fixed the issue which was my breathing and im ready to rock and roll again.

i was planning on bulking til 210 but 210 is gonna be here in a couple weeks so im gonna bump it up to at least 220 and really let the good times start rolling.

Hollow
07-21-08, 9:12 pm
Congrats on the PR blueIMlifter! Good to hear you got your little situation worked out and it sounds like all is going well.

blueIMlifter
08-03-08, 12:22 am
Dont know how I missed this new journey. 210lbs man? fuck that, get up to 220!

matt is right. fuck 210 lbs....im sittin at 208 on a good day right now and its been 6 weeks since my first show. its time to crank it up and go to 220. biggest ive ever been is 212 so i cant wait to tip the scales at 220+.

mjsef88
08-03-08, 9:54 am
matt is right. fuck 210 lbs....im sittin at 208 on a good day right now and its been 6 weeks since my first show. its time to crank it up and go to 220. biggest ive ever been is 212 so i cant wait to tip the scales at 220+.

DOOOOO ITTTTTTTTTT. Right now I'm sitting at approximately 230lbs. in the morning. Granted my bodyfat is a little higher than normal.

blueIMlifter
08-03-08, 10:07 am
DOOOOO ITTTTTTTTTT. Right now I'm sitting at approximately 230lbs. in the morning. Granted my bodyfat is a little higher than normal.

it will be done! im gonna go up to 220 and then stay at that for awhile and then cut down to 200 and maybe do a powerlifting meet in the 198s and see what happens. hell yea

blueIMlifter
08-06-08, 1:10 pm
hit a couple PR's last night. pulled 405x13 and then 405x11. previous PR was 405x10. hit up a couple sets of squats and leg press after that and called it a night. my schedule is all jacked up right now and im just trying to hit the gym whenever i get the chance. still eating like a god damned horse though hahahah!

Hollow
08-06-08, 1:18 pm
Good to hear you are still hitting it as hard as ever blueIMlifter!

blueIMlifter
08-10-08, 4:28 pm
Good to hear you are still hitting it as hard as ever blueIMlifter!

even though im not keeping up on here as much as I was before because of time constraints doesnt mean I'm not hitting it harder than ever.

Legs 8/10/08

Deads
415x13
415x11

Hypers
40x10
40x8

Close Stance Squats
230x15
230x12

Leg Press
410x21
410x18

Squats
230x12
230x10

-deadlifts keep on going up and up....cant complain about that shit.

blueIMlifter
08-20-08, 10:59 pm
Bodyweight is up to 210...so the original goal of this journey has been met lol but I didnt expect to gain as fast as I did so I'm pushing it to 220. Its time to really explode here.

Here are some of the latest workouts

Push 8/13
Incline dumbell 65x22,15,10
Overhead Barbell Tri. Ext. 85x15,13,11
Standing Military 105x15,14
Skulls superset Push-ups 70x16/8, 12/6
Flat Dumbell 60x9,7,6,5,5,4,4

Pull 8/14
Underhand Pullups 10x10,7,5
EZ Underhand Rows 175x17,13,10
Alt Dumbell Curls 30x19,14,7
Underhand Pulldowns 110x19,14
Cable Curls 95x14,11

Legs 8/15
Deads 425x10,8 - new personal record
Hypers 45x11,9,7
Close Stance Squats 235x13,11,10
Leg Press 415x22,20
Squats 235x10,9,8

Shoulders/Calves 8/17
Calf Raises 235x20,16,13
Side Raises 20x30,21,16
Bent Rear Raises 20x12,10,8,5
Dumbell Upright Rows 35x22,19,14

Push 8/20
Incline Dumbell 70x21,14,10
Overhead Barbell Tri Ext 90x15,11,10
Standing Military 110x13,11,10
Skulls/Push-Ups 75x15/10, 10/7
Flat Dumbell 65x6, 55x8,7,4

-been eating like a horse, trying to get as much rest/sleep as possible and training as heavy as I can. Right now is about the strongest and the heaviest I've ever been. Time to keep pushing to new heights.

mjsef88
08-21-08, 12:26 pm
Well, I pushed you to get up to 220, why not make it 230 now?

So I don't know about your schedule, but late September, and almost all of August I'm free. We should set up a UofM Animal day.

blueIMlifter
08-21-08, 1:30 pm
Well, I pushed you to get up to 220, why not make it 230 now?

So I don't know about your schedule, but late September, and almost all of August I'm free. We should set up a UofM Animal day.

lol 230 is a little out of my range for this bulk...but for the one after this I will surely get up to 230 before I cut down for my next show in late '09.

as far as getting together to lift hmmmm give me a date for September but only thing is Sundays are the only day that could possibly work for me because of football games and such and having to work them.

mjsef88
08-21-08, 2:47 pm
lol 230 is a little out of my range for this bulk...but for the one after this I will surely get up to 230 before I cut down for my next show in late '09.

as far as getting together to lift hmmmm give me a date for September but only thing is Sundays are the only day that could possibly work for me because of football games and such and having to work them.

Can't really give you anything solid right now. It's all going to come down to our class schedules and whatnot.

R.Bearse1
08-21-08, 10:22 pm
as far as getting together to lift hmmmm give me a date for September but only thing is .

October....19th....I'll be home...Let's do it!

lookin good bro. 415 deads for reps is killer bro!

blueIMlifter
09-02-08, 11:49 pm
alright. i'm gonna get back on here more and more and back to posting my workouts and everything. i've been slacking on getting on the forum and checkin in on all my boys....however i've still been bustin my ass in the gym :)


tonights workout

Push
Flat Dumbell 85x20,12
Skulls superset Close Grip 85x10,10, 8/8
Close Grip Bench 135x20,15
Overhead tricep extensions superset military 65x19/11, 17/8
Close Grip Incline 115x15,11

this routine I'm on currently is focused on arms quite a bit and the new goal of dialing myself in to hit 315x15 on squats. my current bodyweight is prolly in the 212-215 range. i hit a new PR on deads the other day of 435x11,9

mjsef88
09-03-08, 5:57 pm
alright. i'm gonna get back on here more and more and back to posting my workouts and everything. i've been slacking on getting on the forum and checkin in on all my boys....however i've still been bustin my ass in the gym :)


tonights workout

Push
Flat Dumbell 85x20,12
Skulls superset Close Grip 85x10,10, 8/8
Close Grip Bench 135x20,15
Overhead tricep extensions superset military 65x19/11, 17/8
Close Grip Incline 115x15,11

this routine I'm on currently is focused on arms quite a bit and the new goal of dialing myself in to hit 315x15 on squats. my current bodyweight is prolly in the 212-215 range. i hit a new PR on deads the other day of 435x11,9

good to see you around. Stuff happens in life. What classes are you taking this semester?

blueIMlifter
09-03-08, 8:23 pm
good to see you around. Stuff happens in life. What classes are you taking this semester?

good to be back man. i mean ive been checkin in on the forum just kinda lost the motivation to post every workout i guess. but now school is starting and everything is a little more planned out i figure i might as well get back into it.

classes are good. mostly ones that i like cause they're sport classes. a light load for school because of my 2 jobs...but hey it makes it all the more fun.

mjsef88
09-03-08, 8:43 pm
good to be back man. i mean ive been checkin in on the forum just kinda lost the motivation to post every workout i guess. but now school is starting and everything is a little more planned out i figure i might as well get back into it.

classes are good. mostly ones that i like cause they're sport classes. a light load for school because of my 2 jobs...but hey it makes it all the more fun.

Ha you lucky sonbitch. I have chem+lab, algebra, geography and film .... because apparetly those last two are REQUIRED for physical therapy....wierd...Oh well, it beats next semester's chem, stats and physics...

blueIMlifter
09-03-08, 11:24 pm
Ha you lucky sonbitch. I have chem+lab, algebra, geography and film .... because apparetly those last two are REQUIRED for physical therapy....wierd...Oh well, it beats next semester's chem, stats and physics...

hey i give ya credit for taking those classes....im the exact opposite with school in terms of my motivation levels for lifting...i just cant get teh motivation to read/study very much for classes. but hey i do enough to get by!!

blueIMlifter
09-03-08, 11:26 pm
Pull day

1-Arm Rows
85x31
85x22

Bent Rows
165x13
165x10

Underhand Bent Rows
135x12
135x10

Barbell Curls
70x17
70x14

-short and sweet but kicked my ass...it was fucking 300 degrees in the school weight room and of course there were 300 people in there as well....god damn it i cant wait for this first week to be over with so ppl stop going lol

Hollow
09-04-08, 10:10 am
Short and sweet and to the point! Solid session blueIMlifter! I like the higher rep scheme.

blueIMlifter
09-05-08, 12:21 am
Short and sweet and to the point! Solid session blueIMlifter! I like the higher rep scheme.

just go til failure....wherever that rep range takes me i go.

blueIMlifter
09-05-08, 12:23 am
Leg Day -I'm cycling my weights to hit 315x15 soon on squats


Squats
285x15
285x10
285x10

Deads (only using 35 lb plates)
405x8
405x8

Leg Press
455x18
455x15

Barbell Lunges
185x20 (10 each leg)

first time doing lunges in awhile...I'm sure I will be messed up the next 2 days.

blueIMlifter
09-07-08, 6:32 pm
hit shoulders on friday....just a bunch of cable stuff not really worth posting up here.


today was push

flat dumbell
90x18,11,9

skullcrushers superset close grip press
90x9/9, 7/7

close grip bench press
140x21
140x14

overhead tri ext. superset standing military
70x21/8
70x16/7

incline close grip bench
120x13
120x10

blueIMlifter
09-08-08, 10:56 pm
Pull

1-Arm Rows
90x30
90x20
90x15

Bent Rows
175x13
175x10

Underhand Bent Rows
140x14
140x11

Barbell Curls
75x18
75x15

I'm stuck at around the 215 lb range...I'm eating about 5,000 cals every day and around 600g of carbs and my body is having trouble putting on these last 5 lbs or so. on the plus side my strength has never been better so i guess it all evens out.

Hollow
09-09-08, 3:58 pm
Workouts are looking solid blueIMlifter! Lunges are a great way to leave you sore for a day or two when you haven't done them for a while.

blueIMlifter
09-10-08, 12:14 am
Workouts are looking solid blueIMlifter! Lunges are a great way to leave you sore for a day or two when you haven't done them for a while.

thanks man. good to have you back around. how's everything up in the great north?

blueIMlifter
09-10-08, 12:15 am
Leg day

Squats
295x15
295x10
295x10

SLDs
275x4
275x4

Leg Press
465x20
465x18

Barbell Lunges
190x16
190x14

-short and sweet. took the day off from deads and did SLDs instead....my hamstrings are FUCKED just from 2 sets of those.

Hollow
09-10-08, 8:04 am
thanks man. good to have you back around. how's everything up in the great north?

Things are going well up here in the Great White North, as I can see things have been going very well for yourself blueIMlifter.

That was a great leg session blueIMlifter, like you said, short and sweet! Enjoy the rubber legs!

blueIMlifter
09-11-08, 12:24 am
Things are going well up here in the Great White North, as I can see things have been going very well for yourself blueIMlifter.

That was a great leg session blueIMlifter, like you said, short and sweet! Enjoy the rubber legs!

good to hear man. legs aren't too bad...my hamstrings are as sore as they have been in a looooong time.

hit up some shoulders tonight....nothing to write down as it was all cable stuff to take a break from free weights to rest up a little bit.

blueIMlifter
09-15-08, 12:39 am
Push 9/12

Flat Dumbell
95x17
95x10
95x7

Skullcrushers/CG EZ bench
95x8/8
95x6/6

Close Grip bench
145x20
145x13

Overhead Barbell tricep extensions superset military
75x19/7
75x15/6
75x12/6

Close Grip Incline
125x11
125x9
125x6


Pull 9/14
1-Arm Rows
95x30
95x20
95x16

Bent Rows
185x12
185x9
185x7

Underhand Bent Rows
145x15
145x12

Barbell Curls
80x17
80x11
80x9

-I'm really gonna step up the eating here now in order to get to 220. my cals are gonna be about 5,200-5,400 per day in order to hit my goal.

blueIMlifter
09-16-08, 12:40 am
Squats
305x15
305x10
305x10

Deads (using only 35 lb plates)
425x11
425x7

Leg Press
475x20
475x18
475x15

Barbell Lunges
195x18
195x14
195x12

-usually i cant do deads after squatting, but tonight i tied a PR at 425 and it was after squats and was using 35 lb plates instead of 45's so im pretty fucking stoked about that.

mjsef88
09-16-08, 7:43 am
-usually i cant do deads after squatting, but tonight i tied a PR at 425 and it was after squats and was using 35 lb plates instead of 45's so im pretty fucking stoked about that.

Awesome job man!

Hollow
09-16-08, 8:59 am
Outstanding work blueIMlifter! Congrats on the PR!

blueIMlifter
09-16-08, 11:54 pm
Awesome job man!

thanks man. ive seen some serious strength gains following the show.


Outstanding work blueIMlifter! Congrats on the PR!

thanks man. deadlifting every other leg workout leads me to some serious results.

blueIMlifter
09-18-08, 10:38 pm
Push

Flat Dumbell
100x17 - PR
100x9
100x7

Skullcrushers superset close grip
100x7/7
100x5/5

Close Grip Bench Press
150x20
150x13
150x10

Standing overhead barbell tri. extensions superset military press
80x19/7
80x13/5
80x11/4

Incline bench Close Grip
130x9
130x9
130x9

weight is at an all-time high of 218. my training partner's camera died so I dont have a video of the dumbell press.

R.Bearse1
09-19-08, 3:50 pm
Nick, workouts are sick in here bro. How are classes and shit goin?

blueIMlifter
09-19-08, 5:53 pm
Nick, workouts are sick in here bro. How are classes and shit goin?

what up bro?? thanks for takin the time to check in. hope everything is goin well for ya. classes are just classes ya know nothing too bad...lift, eat, sleep, work, repeat thats about all i do.

mjsef88
09-20-08, 1:10 am
Damn strong lifting days Nick. You should shoot over to my log and check out Hine Shrugs. Those will seriously give you some upper body back mass.

incoincidently I may be at UofM in the near future to visit a female friend or two. I'd love to hit up your gym with you....but seriously, I'm just in the planning stages right now. As soon as (if I ever) confirm a date, you'll be on the top of the list of people to notify.

R.Bearse1
09-20-08, 4:43 am
Hey bro, yeah sorry I haven't dropped by more often but i didn't have internet for awhile. Got in back though. lookin really good in here bro

blueIMlifter
09-21-08, 1:11 pm
Damn strong lifting days Nick. You should shoot over to my log and check out Hine Shrugs. Those will seriously give you some upper body back mass.

incoincidently I may be at UofM in the near future to visit a female friend or two. I'd love to hit up your gym with you....but seriously, I'm just in the planning stages right now. As soon as (if I ever) confirm a date, you'll be on the top of the list of people to notify.

my traps get hit when i virtually do any exercise its really weird man. i read those in your workouts and wondered what they were.

if you make it up to ann arbor you sure as shit had better let me know and we'll for sure hang out.


Hey bro, yeah sorry I haven't dropped by more often but i didn't have internet for awhile. Got in back though. lookin really good in here bro

hey man i understand not having internet for awhile. thats why if u look through theres only like 2 posts from july-august. good to have u back around though man.

blueIMlifter
09-21-08, 1:14 pm
Legs

Squats - ass to fucking grass

315x17 - new PR...smashed the old PR of 315x10
315x10
315x10

SLD's
295x4
295x4

Leg Press
485x20
485x17
485x15

Barbell Lunges
200x18
200x14
200x12

-was happy as hell the way the squats worked out. next squat goal is to hit 365x10.....yea buddy

blueIMlifter
09-25-08, 12:33 am
took 3 days off to rest up and have been eating like a mad man and tomorrow starts a new routine. body weight is closing ever so closely to 220...which means my bulking might soon be over and then it will be time to stay at 220 eating only clean foods for 2 months.

Hollow
09-25-08, 10:14 am
Great leg session blueIMlifter! Congrats on smashing the 315 PR on squats!!!

mjsef88
09-25-08, 1:53 pm
315x17 - new PR...smashed the old PR of 315x10
315x10
315x10


goddamn Nick. Good shit!

How's the bulk going?

blueIMlifter
09-25-08, 11:50 pm
Great leg session blueIMlifter! Congrats on smashing the 315 PR on squats!!!

thanks man. i was pretty shocked i could hit my old PR of 315x10 for 2 sets after setting a new PR...bulking life is gooooood!


goddamn Nick. Good shit!

How's the bulk going?


dude im eating over 5000 cals a day...i look like shit but im gaining strength/muscle and destroying my old PRs from my last bulk. i weighed in today at 219...lol we gotta lift sometime soon so u can see my fat ass hahah....and i wanna see how big you've gotten

blueIMlifter
09-25-08, 11:53 pm
Push day

- trying a little pre-exhaustion on this routine

Dumbell Flyes
35x11
35x10

Flat Bench
225x15 - tied an old PR
225x10

Incline Bench
145x22
145x18

Tricep Pushdowns superset dips
120x31/2
120x25/2

i was so pumped from everything before the dips that i could barely go past parallel like i usually do becuase my chest and tri's couldnt move lol it was fucking awesome.

im up to 219 today and that was after my 1st meal so i prolly have just a couple more lbs to go before i reach my goal of 220.

mjsef88
09-26-08, 7:33 am
thanks man. i was pretty shocked i could hit my old PR of 315x10 for 2 sets after setting a new PR...bulking life is gooooood!




dude im eating over 5000 cals a day...i look like shit but im gaining strength/muscle and destroying my old PRs from my last bulk. i weighed in today at 219...lol we gotta lift sometime soon so u can see my fat ass hahah....and i wanna see how big you've gotten

haha between fucking class work and lifting I don't have much free time to travel. I've been getting bitched at by friends at Western, MSU and UofM to come visit. MSU is first on the list because my best friend of 17 years goes there. UofM is second, and I figure I can see you first and hit up a session out there.

probably when the snow starts falling.

blueIMlifter
09-27-08, 12:36 am
UofM is second, and I figure I can see you first and hit up a session out there.

probably when the snow starts falling.

just say the words man and you know you've got a place to stay up here. we could have some huge dudes throwin around some weights in our shit hole student gym.

blueIMlifter
09-27-08, 12:37 am
Pull

Pullups
bwx12
bwx8

Pulldowns
120x19
120x16

Assisted Pullups
140x11
140x10

Cable Curls
100x18
100x14

-was pretty happy with getting 12 pullups at 220 lbs. doing all the rows last routine gave me some great power for the pullups.

blueIMlifter
09-29-08, 12:06 am
Legs

Deads
335x5
335x4

Hyperextensions
40x18
40x12

Leg Press
465x30
465x25

Close Stance Squats
245x18
145x15

-didnt have chalk and belt for my deadlifts but next week I'll be back to 445 on deads.

blueIMlifter
09-29-08, 11:23 pm
Shoulders/Calves

Calf Raises (with dip belt for weights)
45x30
45x23

Barbell Upright Rows
115x13
115x11

Side Raises
10x50
10x42
10x35

Military Press
95x22
95x19

blueIMlifter
10-01-08, 11:07 pm
Today was Push

Dumbell Flyes
40x12
40x9
40x7

Flat Bench
235x15 - new PR...previous PR was 225x15 and that was fresh
235x8

Incline Bench
155x21
155x16

Cable Pushdowns superset Dips
130x34 ss bwx2
130x23 ss bwx10 (switched to push-ups instead because i couldnt do any dips lol)

-one of the most pumped ive ever been from a workout. after the pushdowns i couldnt bend my arm and my chest was about to explode....on another note, mjsef88 if you're reading this...i hit 227 on the scales today. the 227 was at the end of the day (8pm) so my real weight is prolly about 220-222.

mjsef88
10-02-08, 12:18 am
-one of the most pumped ive ever been from a workout. after the pushdowns i couldnt bend my arm and my chest was about to explode....on another note, mjsef88 if you're reading this...i hit 227 on the scales today. the 227 was at the end of the day (8pm) so my real weight is prolly about 220-222.

Hell yeah man!!! That's fucking awesome! When are you thinking about dieting down again? I'm starting "dieting" the first of the new year...I say "diet" because I'll be doing a 16 week slow diet, just cutting away fat but keeping my strength up the entire way thru...depending on my start weight maybe get down to a 9-11% 220-225lbs...

blueIMlifter
10-02-08, 12:34 am
Hell yeah man!!! That's fucking awesome! When are you thinking about dieting down again? I'm starting "dieting" the first of the new year...I say "diet" because I'll be doing a 16 week slow diet, just cutting away fat but keeping my strength up the entire way thru...depending on my start weight maybe get down to a 9-11% 220-225lbs...

starting monday i'm switching over from a very lenient diet to a basically super strict maintenance diet so i stay at 220 for 2 months or so and keep my strength high as well. i will add in some cardio and hopefully shed a few bodyfat % and gain a couple lbs of LBM. so to answer the question...i prolly wont start a cut diet until around the new year or so.

blueIMlifter
10-03-08, 1:08 am
Pull

Weighted pull-ups
5x10
5x7
5x5

Pulldowns
130x19
130x16

Assisted Pull-ups
160x13
160x11

Cable Curls
110x20
110x16

legs on tap tomorrow...heavy deads for first time in almost 2 weeks.

Hollow
10-03-08, 8:52 am
Workouts continue to look great blueIMlifter! Congrats on the PR for the flat bench! Diet and training sound like they are bang on.

blueIMlifter
10-03-08, 4:38 pm
Workouts continue to look great blueIMlifter! Congrats on the PR for the flat bench! Diet and training sound like they are bang on.

thanks hollow. diet is great right now and training honestly couldnt really be any better.

blueIMlifter
10-04-08, 12:12 am
Legs

Deads
435x8
435x6 - only used 35lb plates...makes it prolly an inch and a half harder

Hyperextensions
45x13
45x10

Leg Press
475x32
475x25
475x20

Close Stance Squats
250x15
250x12

-quads are really feeling it after the leg press and CS squats.

RK
10-04-08, 12:19 am
yo man keep up the great work! it's awesome seeing a guy the same age as me killing it in the gym. i hope u reach all your goals and stay motivated so u can grow more and more. Sick job so far, dont stop!

RK

blueIMlifter
10-05-08, 7:51 pm
yo man keep up the great work! it's awesome seeing a guy the same age as me killing it in the gym. i hope u reach all your goals and stay motivated so u can grow more and more. Sick job so far, dont stop!

RK

thanks for checkin in man. i got some pretty high goals i set for myself so i cant stop, wont stop til i get there. im doing a pretty good job of growing on this mass cycle....175 all the way to 220 lol. of course about 20 lbs was water weight right from the start but hey its all good.

blueIMlifter
10-07-08, 12:35 am
Calves/Shoulders - yesterday afternoon

Calf Raises
50x33
50x25
50x20

Barbell Upright Rows
120x12
120x9

Side Raises
15x40
15x31
15x23

Standing Military Press
100x23
100x16
100x13

-shoulders burned so bad after the side raises....doing military seemed almost impossible lol. My bulk ended today so I'm trying out some new dieting techniques for the next 3 months or so until new years when I begin a cut. Just trying to keep the weight at 220 right now until January.

blueIMlifter
10-08-08, 1:05 am
Push today after an off day yesterday

Dumbell Flyes
45x11
45x8
45x6

Bench Press
245x12
245x8
245x6

Incline Bench
165x19
165x13

Cable Pushdowns superset dips
140x34/2
140x21/8 - switched to pushups cause I couldnt even do a dip
140x16/7 - pushups again

-pretty sure the 245x12 would be a PR even if I was fresh...so my strength is at an all-time high.

Hollow
10-08-08, 9:21 am
Damn impressive workouts blueIMlifter! Having your strength at an all time high will continue to produce great results, enjoy!

RK
10-08-08, 9:55 am
Push today after an off day yesterday

Dumbell Flyes
45x11
45x8
45x6

Bench Press
245x12
245x8
245x6

Incline Bench
165x19
165x13

Cable Pushdowns superset dips
140x34/2
140x21/8 - switched to pushups cause I couldnt even do a dip
140x16/7 - pushups again

-pretty sure the 245x12 would be a PR even if I was fresh...so my strength is at an all-time high.

Damn dude! cant imagine do those high reps after such an insane PR of 245! awesome work lookin forward to seeing more of it!

RK

blueIMlifter
10-09-08, 12:09 am
Damn impressive workouts blueIMlifter! Having your strength at an all time high will continue to produce great results, enjoy!

thanks hollow. its no coincidence that my weight is at an all time high and im putting up numbers ive never hit before. i wanna be hitting 275x10 on the bench here soon


Damn dude! cant imagine do those high reps after such an insane PR of 245! awesome work lookin forward to seeing more of it!

RK

thanks bro. im used to training this way so high reps is basically all my body is used to for the last year basically. hopefully i'll have some much freakier numbers here in the next coming months. gotta get to work!

blueIMlifter
10-09-08, 12:10 am
Pull

Weighted Pull-ups
10x10
10x7
10x5

Pulldowns
140x19
140x15
140x11

Assisted Pullups
170x14
170x11

Cable Curls
120x21
120x14
120x10

-was able to feel a good pump in my biceps from the cable curls and I'm finally starting to feel my lats getting pumped from back work.

blueIMlifter
10-09-08, 10:58 am
Legs 9:00am

-short and sweet workout in before class


SLD's
295x6
295x4

Incline Leg Press
485x32
485x25
485x20

Close Stance Squats
255x15
255x12

-ended up puking up my breakfast and half of my workout drink after the 2nd set...damn that sucked but i had 1 set to finish...and I made sure to finish it

255x10

-i thought i could get away with only getting up 80 minutes before my workout and downing a quick shake....man did that come back to bite me in the ass. note to self....allow more time to eat before legs

Hollow
10-09-08, 11:06 am
Some things on legs aren’t meant to be messed around with, especially when it comes to shakes/foods, lesson learned. Solid leg session blueIMlifter, especially getting in the last set after puking. Eat up!

blueIMlifter
10-10-08, 11:46 pm
Some things on legs aren’t meant to be messed around with, especially when it comes to shakes/foods, lesson learned. Solid leg session blueIMlifter, especially getting in the last set after puking. Eat up!

i mean this isnt the first time ive ended up losing one of my meals from legs but i thought i went rather light with breakfast and wasnt doing that many sets so i guess it means i was going intense lol.

blueIMlifter
10-10-08, 11:49 pm
Shoulders

Barbell Upright Rows
125x14
125x10
125x7

Side Raises
20x32
20x23
20x18

Standing Military Press
105x22
105x16
105x11

-had to skip calves today becuase they were STILL sore from last time i hit them up...i guess that means something is working on them lol.

blueIMlifter
10-12-08, 10:59 pm
Push Day

Dumbell Flyes
50x9
50x6
50x4

Bench Press
255x10
255x7
255x4

Incline Bench
175x17
175x13
175x8

Tricep Pushdowns superset pushups
150x31/8
150x20/7
150x15/6

-excellent pump from the workout and 255x10 is a new PR

RK
10-12-08, 11:50 pm
grats on the PR! lookin great man keep growin!

blueIMlifter
10-13-08, 11:18 pm
Pull day

Weighted Pullups
15x10
15x6
15x4

Pulldowns
150x18
150x11
150x8

Assisted Pull-ups
180x16
180x12
180x10

Cable Curls
130x21
130x13
130x10

-I'm finally getting to the point where I can legitimately feel the pump in my back/lats from doing pull workouts....I'm loving that. Took some pictures of my progress (or should I say fattening up after the workout)....I'll consider that a good 21st birthday present for myself haha.

blueIMlifter
10-14-08, 11:47 am
http://www.youtube.com/watch?v=0nqt_hS1qfc

-finally got my video up of my posing routine from my show back in june. my roomate was the one who labeled it as well...i wasnt trying to get ahead of myself with it :)

blueIMlifter
10-14-08, 11:35 pm
Leg Day

Deadlifts - only using 35lb plates
445x8
445x6

-pulled these like it was light...gives me confidence that 500 for reps is realllll close.

Hyperextensions
50x12
50x9

Incline Leg Press
495x30
495x25
495x20

Close Stance Squats
260x15
260x12
260x10

-quads were destroyed from the high reps til failure on the leg press.

RK
10-15-08, 12:21 am
awesome wheel work! how long u plannin on bulking?

blueIMlifter
10-15-08, 12:46 am
awesome wheel work! how long u plannin on bulking?

thanks bro. uhhh well i guess i officially stopped bulking last monday...right now im just trying to keep my weight at 220 and continue gaining strength. the hope is to add in some cardio, clean up the diet and hopefully improve my conditioning slightly and add some lean mass. i have a few numbers that i wanna hit before i start to cut again come january.

Hollow
10-15-08, 9:57 am
Solid leg session blueIMlifter! Hitting 500’s on reps for the deads, I can see that easily before January. Looked like you had a great time in the video, great work!

blueIMlifter
10-15-08, 1:11 pm
Solid leg session blueIMlifter! Hitting 500’s on reps for the deads, I can see that easily before January. Looked like you had a great time in the video, great work!

the 445 wasnt til failure and i know using the 35's instead of the 45's makes it a helluva lot harder so im thinking i can hit approx. 465x10 right now. i wanna work up to 5 plates a sidex10 reps.

i did have a lot of fun in that video...usually im nervous speaking/performing in public but i think its just knowing that i had worked so hard for it and had practiced the routine enough that i felt really comfortable just going out and doing it!

mjsef88
10-15-08, 4:38 pm
Awesome video and awesome leg day.

All of my professors have been flipping tests and lab practicals around on me, so I don't know if I'll still be coming up in early November yet. We'll figure something out for an ABC soon.

blueIMlifter
10-15-08, 10:52 pm
Awesome video and awesome leg day.

All of my professors have been flipping tests and lab practicals around on me, so I don't know if I'll still be coming up in early November yet. We'll figure something out for an ABC soon.

you just gotta get up to A2 so we can hang out man. we'll work out the lifting part sometime. its been too damn long man!

blueIMlifter
10-15-08, 10:54 pm
Shoulders/Calves

Calf Raises - 30 second rest between each set
60x29
60x21
60x17
60x13

Barbell Upright Rows
135x11
135x9
135x6

Lateral side raises
25x26
25x20
25x15

was gonna do some standing military press but they wont allow that anymore in the gym...so im definitely gonna raise all hell to get that taken care of here soon becuase my next cycle is going to be focused heavily on bringing along my shoulders and triceps.

mjsef88
10-16-08, 7:57 am
was gonna do some standing military press but they wont allow that anymore in the gym...so im definitely gonna raise all hell to get that taken care of here soon becuase my next cycle is going to be focused heavily on bringing along my shoulders and triceps.

What the fuck?! Did some prick load up the bar and crack his spine? Why can't you do a foundational movement in a GYM anymore?

Themostocles
10-16-08, 8:09 am
What the fuck?! Did some prick load up the bar and crack his spine? Why can't you do a foundational movement in a GYM anymore?

Didn't you know real work might offend someone now-a-days. -T.

blueIMlifter
10-20-08, 12:02 am
What the fuck?! Did some prick load up the bar and crack his spine? Why can't you do a foundational movement in a GYM anymore?


Didn't you know real work might offend someone now-a-days. -T.

i just couldnt believe it when the skinny 120lb twig comes up to me and my lifting partner and said standing military was too dangerous and we couldnt do it in the gym anymore lol. i basically laughed in his face and we just have to go to the gym on the other side of campus if we want to do them. its pathetic really......bastards

blueIMlifter
10-20-08, 12:03 am
Push Day

Weighted Dips
45x10
45x8

Standing Military
135x15
135x10

Close Grip Bench
185x15
185x9

Overhead Barbell Tricep Extenions
85x18
85x12

Flat Dumbells
70x15
70x10

-first day back lifting since wednesday. after each routine i do im gonna take 3-4 days off from now on to give myself some time to eat, eat, eat and rest up (except for when im cutting).

Themostocles
10-20-08, 12:31 am
Damn that is some strong pressing for reps, gotta have some huge shoulders, chest, and tris. -T.

blueIMlifter
10-20-08, 2:26 pm
Damn that is some strong pressing for reps, gotta have some huge shoulders, chest, and tris. -T.

thanks man. im actually tryin to bring my shoulders and tris to match my chest. im gonna hammer my shoulders and tris real good on this next routine so when my next one comes around in december most likely im hoping to be benching 300 for reps.

mjsef88
10-20-08, 8:00 pm
Push Day

Standing Military
135x15
135x10


Nice to see you still doing them.

blueIMlifter
10-20-08, 8:32 pm
Nice to see you still doing them.

there's always ways around it. haha!

blueIMlifter
10-20-08, 10:32 pm
Pull

Bent Rows
225x16 - new PR
225x11

V-Handle Pulldowns - 1 second hold at top and bottom of each rep
100x20
100x15

1-Arm Rows
100x15
100x12

Bent EZ Curls superset standing EZ curls
65x10/7
65x8/6

Themostocles
10-21-08, 1:44 am
Congrats on the PR, thats alot of reps. -T.

blueIMlifter
10-21-08, 6:59 pm
Congrats on the PR, thats alot of reps. -T.

thanks man. thats 1 of the 5-6 goals i set for myself when i was getting ready for my show way back in june. my goal was 225x15 for bent rows and now i can cross that one off my list and look forward to hitting my next goal of 365x10 for squats.

blueIMlifter
10-21-08, 10:25 pm
Legs

Squats
335x10
335x8

SLD's
295x6
295x4

Close Stance Squats
275x16
275x12

Barbell Lunges
185x16
185x12

-could have legitimately hit 275x20 on close stance if i was in shape at all lol....i just ran outta breath and had to stop cause of that. oh well...thats what happens when u bulk i guess

Themostocles
10-22-08, 1:09 am
Well, you don't like you are too far off from hitting that second goal. What are the other goals? -T.

Hollow
10-22-08, 10:18 am
Legs

Squats
335x10
335x8

SLD's
295x6
295x4

Close Stance Squats
275x16
275x12

Barbell Lunges
185x16
185x12

-could have legitimately hit 275x20 on close stance if i was in shape at all lol....i just ran outta breath and had to stop cause of that. oh well...thats what happens when u bulk i guess


Congrats on the PR for the Bent Over Rows!

What are you doing letting yourself go? You should've hit the 20 reps. Just kidding! That was a great leg session blueIMlifter!

RK
10-22-08, 10:38 am
looking beastly man! dont think i know anyone that reps it out like u! Awesome leg day keep hungry for those PR's!

blueIMlifter
10-22-08, 11:28 am
Well, you don't like you are too far off from hitting that second goal. What are the other goals? -T.

Squat 365 for 10
Bench 275 for 10
Deadlift 500 for 10
Curl 115 for 10
Row 225 for 15
Dips with 90lbs for 5-10 reps

-these are all the goals that my trainer and I set for hitting before I cut again (which means before January 1st.) We came up with these goals while I was doing my pre-contest diet.


Congrats on the PR for the Bent Over Rows!

What are you doing letting yourself go? You should've hit the 20 reps. Just kidding! That was a great leg session blueIMlifter!

haha I know Hollow I am my biggest critic....I had one of those feelings at around the 12th rep where I knew I had the strength for 20 reps but I just couldnt freaking breathe anymore lol. I guess I'll be a bit easier on myself if I get up to 290x15 on close stance squats.


looking beastly man! dont think i know anyone that reps it out like u! Awesome leg day keep hungry for those PR's!

thanks man. I do most sets til failure so my body is used to the higher reps. It actually feels weird doing a set number of reps on squats now instead of going til failure...it's almost dare I say a bit refreshing lol.

blueIMlifter
10-25-08, 10:38 am
Push Day

Standing Military Press
155x12
155x9
155x7

Overhead Standing Skullcrushers
95x15
95x13

Weighted Dips
30x8
30x7

Tricep Pushdowns
150x23
150x18
150x14

Flat Dumbell
75x13
75x8
75x4

Themostocles
10-25-08, 2:41 pm
Strong pushing, but you laready know that lol. -T.

RK
10-25-08, 9:03 pm
AWESOME push downs man! that's some serious tri work!

RK

blueIMlifter
10-26-08, 5:48 pm
Strong pushing, but you laready know that lol. -T.


AWESOME push downs man! that's some serious tri work!

RK


thanks guys. gotta get those delts and triceps ready to push 300 for reps.

blueIMlifter
10-26-08, 11:03 pm
Pull

Bent Rows - strict form
230x16
230x10
230x7

V-Handle Pulldowns - 1 sec hold at top and bottom
110x19
110x14

1-Arm Rows
105x13
105x10

Bent EZ Curls ss standing EZ curls
70x9/6
70x7/6

RK
10-27-08, 12:08 am
i cry a little bit on the inside each time i see u rep out more than i can max LOL!! 230x16 is fucken beastly brother! dont stop striven for that one more rep!

RK

Themostocles
10-27-08, 1:57 am
i cry a little bit on the inside each time i see u rep out more than i can max LOL!! 230x16 is fucken beastly brother! dont stop striven for that one more rep!

RK

LOL, he reps my maxes too. Oh well ;). -T.

blueIMlifter
10-27-08, 1:05 pm
i cry a little bit on the inside each time i see u rep out more than i can max LOL!! 230x16 is fucken beastly brother! dont stop striven for that one more rep!

RK


LOL, he reps my maxes too. Oh well ;). -T.

it's all relative guys. the big guys around here can warm up with my max and that makes me know i have a million miles to go to get where i wanna go. i know you guys can move some serious weight as well. just about 4-5 months ago i was struggling keeping my strength up cause of the contest diet, but i guess adding 40 lbs since then has kinda helped the strength issues!!

blueIMlifter
10-27-08, 1:06 pm
Legs

Squats ATG
345x10
345x8

SLD's
305x6
305x4

Close Stance Squats
280x11
280x9
280x7

Barbell Lunges
190x16
190x12

-had to focus on going down reallllllllly slow for squats becuase my right calf was giving me problems...which is why my reps went down about 5 on close stance squats. rather lose a few reps then irritate my calf.

mjsef88
10-27-08, 6:29 pm
Legs

Squats ATG
345x10
345x8

SLD's
305x6
305x4

Close Stance Squats
280x11
280x9
280x7

Barbell Lunges
190x16
190x12

-had to focus on going down reallllllllly slow for squats becuase my right calf was giving me problems...which is why my reps went down about 5 on close stance squats. rather lose a few reps then irritate my calf.

Jesus Christ what are your quad measurements at now???

blueIMlifter
10-27-08, 11:12 pm
Jesus Christ what are your quad measurements at now???

im not sure...i'll ask him next time i see him. hahhahaha...in all seriousness im not sure...i do know that i need to measure them again soon. last time i measured them was when i was about 195. fucking calf hurts like hell from squats though...damn it!

blueIMlifter
10-30-08, 10:35 pm
Push

Standing Military
165x10
165x8
165x6

Overhead barbell Tri. Extensions
100x16
100x13
100x10

Weighted Dips
35x8
35x6

Pushdowns - straight bar
150x25
150x18
150x11
150x6

Flat Dumbell
75x14
75x9
75x7

-man oh man my triceps are a wreck right now.

blueIMlifter
10-31-08, 12:01 pm
Pull

Bent Rows
235x14
235x10
235x7 - some of the reps on the last 2 sets the plates were touching the floor

V-Handle Pulldowns
120x17
120x12
120x9

1-Arm Rows
100x16
100x12

Bent EZ curls ss standing EZ curls
75x7/7
75x6/3
75x4/4

blueIMlifter
11-02-08, 6:56 pm
Legs

-since i hurt my right calf a little last leg day i decided to lay off heavy squats today to be sure it gets healed back up

Incline Leg Press
585x12
585x10
585x8

SLD's
315x6
315x4

Incline Leg Press
405x30
405x25
405x20

Squats (couldnt resist haha)
225x10
225x10
225x10 - made sure to go nice and slow so my calf wouldnt be bothered...it cant be leg day and not fucking squat

RK
11-02-08, 10:14 pm
Legs

-since i hurt my right calf a little last leg day i decided to lay off heavy squats today to be sure it gets healed back up

Incline Leg Press
585x12
585x10
585x8

SLD's
315x6
315x4

Incline Leg Press
405x30
405x25
405x20

Squats (couldnt resist haha)
225x10
225x10
225x10 - made sure to go nice and slow so my calf wouldnt be bothered...it cant be leg day and not fucking squat

hahahahha fucken LOVE it man! gotta squat every time or it makes u feel like u left something on the floor. Awesome numbers man, u pretty much amaze me every time i look at this log. keep it up!

RK

blueIMlifter
11-03-08, 11:45 am
hahahahha fucken LOVE it man! gotta squat every time or it makes u feel like u left something on the floor. Awesome numbers man, u pretty much amaze me every time i look at this log. keep it up!

RK

i love squats. not fucking hack squats or power squats or anything like that...just give me a fucking barbell and some weight and i'll go to town squatting my ass off. thanks for checkin in bro...just doin what i can.

blueIMlifter
11-06-08, 12:04 am
Push

Standing Military
175x9
175x7
175x5

Standing Overhead Barbell Tricep Extensions
105x17
105x14
105x10

Weighted Dips
40x8
40x6
40x5

Straight Bar Tricep Pushdowns
150x26
150x18
150x13
150x8

Flat Dumbell Press
75x14
75x9
75x6
75x6

-lot of volume today. wont be doing push again for prolly a week and a half as i like to take 2-3 days off after each routine i complete before starting a new one. next routine i should be benching 300 for reps...cant fucking wait. current bodyweight is about 225 mid-day so prolly 222-223 in the morning. hoping to maintain this weight until january when i cut.

RK
11-06-08, 12:36 am
looking great there big man! looking forward to see how many reps u get at 300. keep that fire going and keep on eating.

RK

blueIMlifter
11-06-08, 12:45 am
looking great there big man! looking forward to see how many reps u get at 300. keep that fire going and keep on eating.

RK

im gonna be pushin (pun intended) to get at least 5-6 at 300. i think that would be pretty good because 300 is the most ive ever benched before.

for ppl who wonder i actually have a 4th day shoulders/calves but since i tweaked my calf i dont do calves currently and my shoulder routine is all cable stuff to give my shoulders a break so i dont bother to post them. but next routine is back to free weight exercises for shoulders.

blueIMlifter
11-06-08, 10:34 pm
Pull

Bent Rows - strict form (bar touches ground or nearly touches ground on every rep)
240x14
240x10
240x8

V-Handle Pulldowns
130x17
130x12
130x10

1-Arm Rows
110x12
110x10
110x8

Bent EZ Curls superset standing EZ curls
80x7/7
80x6/5
80x5/4

Themostocles
11-07-08, 5:06 am
What angle do you go to on the bent rows? -T.

Hollow
11-07-08, 8:16 am
Workouts continue to look great blueIMlifter! Benching 300 for reps!? No sweat, they’re yours, hands down.

I hope your calf heals up quickly.

RK
11-07-08, 12:08 pm
got some real solid numbers on here man. You like the V-handle pull downs? never tried them before but sounds like something new id like to try.

RK

LegendKillerJosh
11-07-08, 12:33 pm
I can't wait to train with you again. It's gotta be soon. You have a fairly unique style of training that I like. And training with you guys always brings out our best. We've been slacking in throwing dates out.

blueIMlifter
11-07-08, 12:59 pm
What angle do you go to on the bent rows? -T.


ahhhh i would say less than 45 degrees. i bend my knees quite a bit and keep my back as tight as possible and lower the bar as far as i can and then in a controlled motion bring it up until it touches my stomach.


Workouts continue to look great blueIMlifter! Benching 300 for reps!? No sweat, they’re yours, hands down.

I hope your calf heals up quickly.

calf is basically 100% but im not gonna squat heavy just to be safe. 365x10 was there and i know it but i'd rather wait than risk further injury. thanks for checkin in hollow...hope all is well for ya up there in canada.


got some real solid numbers on here man. You like the V-handle pull downs? never tried them before but sounds like something new id like to try.

RK

try the v-handle and hold the stretch at the top for a second and hold the contraction at your chest for a second...when i do that it almost makes me want to cry becuase my lats are burning so much haha.

blueIMlifter
11-07-08, 1:02 pm
I can't wait to train with you again. It's gotta be soon. You have a fairly unique style of training that I like. And training with you guys always brings out our best. We've been slacking in throwing dates out.

i thoroughly trust and believe in the guy who writes my routines. he just got done training a girl who qualified for nationals in the 118 lb class for women's bodybuilding in her 1st attempt! unreal!

after thanksgiving man we should get something together. its been way too damn long since we last hit it up. i think last time all of us trained together was at your gym in march.

blueIMlifter
11-07-08, 10:28 pm
Legs

-still letting my calf rest before getting back to intense squatting.

Incline Leg Press
595x12
595x10
595x8

SLD's
325x6
325x4

Incline Leg Press
415x30
415x25
415x20

Squats
235x10
235x10
235x10

-everything was the same from last leg day except bumped up everything 10 lbs.

blueIMlifter
11-09-08, 6:57 pm
hit shoulders and some real light calves yesterday...nothing worth mentioning on here though.

got the next 3 days off...just lots of eating and no lifting to get ready for my next routine. 300 on bench and 475x8 on deads off of 35 lb plates coming up soon.

RK
11-09-08, 7:28 pm
hit shoulders and some real light calves yesterday...nothing worth mentioning on here though.

got the next 3 days off...just lots of eating and no lifting to get ready for my next routine. 300 on bench and 475x8 on deads off of 35 lb plates coming up soon.

Ah man that's gonna be sick! best of luck im sure ur gonna fuckin nail it!

Hollow
11-10-08, 8:21 am
Enjoy the time off, eat up!

blueIMlifter
11-10-08, 9:05 am
Ah man that's gonna be sick! best of luck im sure ur gonna fuckin nail it!

i havent deadlifted in like a month now except for heavy SLDs and i usually gain fantastic strength after taking some time off from deads so im pumped as hell for it. trying to reach the ultimate goal of 500x10.


Enjoy the time off, eat up!

thanks hollow. rest assured there is no going hungry for me anymore!

blueIMlifter
11-12-08, 10:09 pm
Push - back at it after 3 days rest

Bench
270x10
270x6

45 degree Incline Bench
75x16
75x10

Weighted Dips
35x6
35x5

Skullcrushers superset CG bench
75x13/13
75x11/11

-wanted to get more than 10 at 270 but oh well thats how it goes. this should set me up for 300x6-7 reps. previous best bench was 275x6 so i killed that. chest and tri's are swoll right now lol.

blueIMlifter
11-13-08, 10:45 pm
Pull

Pull-ups
bwx12
bwx8

Assisted Pull-ups
180x15
180x12

Underhand EZ Rows
135x23
135x17

Barbell Curls
95x13
95x10

J Wong
11-14-08, 12:00 am
You said you wanted to do a powerlifting meet, so I would recommend ditching the 10 rep sets, and stick to 3-5 reps per set on main compound movements.

Themostocles
11-14-08, 2:07 am
You said you wanted to do a powerlifting meet, so I would recommend ditching the 10 rep sets, and stick to 3-5 reps per set on main compound movements.

x2. And do you main compound first. -T.

blueIMlifter
11-14-08, 1:00 pm
You said you wanted to do a powerlifting meet, so I would recommend ditching the 10 rep sets, and stick to 3-5 reps per set on main compound movements.


x2. And do you main compound first. -T.

the powerlifting meet is gonna be for shits and giggles...now dont get me wrong im gonna take it serious however my main priority is bodybuilding and i will gradually lower my reps on the squat, bench, and deads...but all of my auxiliary lifts will prolly stay with higher reps.

im thinkin a 450 squat (ass to grass not parallel) 330 bench, and 550 deadlift

Themostocles
11-14-08, 1:05 pm
I train with Brandon Cass, and he does high rep on all his auxilary moves. We don't anything less than eight reps, unless trying to take that next step up. -T.

blueIMlifter
11-14-08, 2:04 pm
I train with Brandon Cass, and he does high rep on all his auxilary moves. We don't anything less than eight reps, unless trying to take that next step up. -T.

i googled him and read an article where he says he likes bodybuilding movements for powerlifting to keep a balanced physique to avoid injuries. bodybuilding will always be my #1 priority...im just gonna alter my training a little bit to cycle in to lower reps for january hit some PR's and then continue on in my bodybuilding ways.

blueIMlifter
11-15-08, 1:47 am
Legs

Deadlifts - using only 35lb plates (first time doing deads in over a month)
455x6

Good Mornings
135x4
135x4

Incline Leg Press
475x32
475x30

Close Stance Squats
250x20
250x15

-my back and hamstrings are gonna be fried i can already feel it. first time doing deads in about a month as i was just giving my body some time off from them and thats the first time ive done good mornings so i went light and my hamstrings were fucked up!

RK
11-15-08, 1:50 am
DAMNNNNN you did animal proud today bro! that is one sick deadlift! and those close stance squats are fucken impressive as well! keep up the great work! when u planning on competing again?

blueIMlifter
11-15-08, 8:24 pm
DAMNNNNN you did animal proud today bro! that is one sick deadlift! and those close stance squats are fucken impressive as well! keep up the great work! when u planning on competing again?

thanks bro. i was thinkin i could have got 8-9 if i went to failure. bodybuilding wise i plan on competing either late 2009 or early 2010 as a lightheavy instead of a middleweight. powerlifting im planning on doing a meet in january.

blueIMlifter
11-15-08, 11:28 pm
Shoulders/Calves

Dumbell Calf Raises on stairs
105x26
105x20

Bent Rear Laterals
10x27
10x20

Side Raises
10x36
10x23

Standing Dumbell Press
50x12
50x10

-time to rest up, eat up and get ready for push on monday.

Themostocles
11-17-08, 12:44 am
Good looking delt work, have fun with pushing tomorrow. -T.

blueIMlifter
11-17-08, 10:22 pm
Good looking delt work, have fun with pushing tomorrow. -T.

i didnt go to failure on the dumbell press on shoulder day to try and save some for bench tonight...didnt work out that way i guess lol


Push
Bench
280x7
280x5
280x4

45 degree Incline Dumbell
80x16
80x11

Weighted Dips
40x6
40x5

Skulls superset EZ close grip
80x12/12
80x10/10

-tri's are blown up...chest definitely felt it from incline and dips. bench numbers went down 3 reps from last week...damn

Themostocles
11-18-08, 12:43 am
We all got off days, beside I would kill for some of your numbers. -T.

blueIMlifter
11-18-08, 8:36 pm
We all got off days, beside I would kill for some of your numbers. -T.

bodybuilders are damn perfectionists....no time for "off" days! thanks for dropping in to check things out. im just bustin my ass trying to get to the next level.

blueIMlifter
11-19-08, 12:03 am
Pull

Weighted Pull-ups
5x11
5x7
5x5

Assisted Pull-ups
170x13
170x10

Underhand Bent EZ Rows
140x23
140x16

Barbell Curls
100x10
100x6

Themostocles
11-19-08, 1:11 am
Pull

Weighted Pull-ups
5x11
5x7
5x5

Assisted Pull-ups
170x13
170x10

Underhand Bent EZ Rows
140x23
140x16

Barbell Curls
100x10
100x6

Nice work. -T.

blueIMlifter
11-20-08, 12:05 am
Nice work. -T.

lol i love the simplicity of your last post and my last post....no words just the workout and then just a simple nice work! enough said! lol

blueIMlifter
11-20-08, 12:07 am
Legs

Deads - once again only using 35lb plates. only use chalk and belt for deads
465x8
465x4

Good Mornings
145x6
145x4

Incline Leg Press
485x32
485x30
485x25

Close Stance Squats
260x15
260x12
260x10

-could barely make it up the stairs afterwards. quads were shot.

Themostocles
11-20-08, 12:09 am
I don't know how you squat after deads, you masochist. -T.

Themostocles
11-20-08, 12:17 am
lol i love the simplicity of your last post and my last post....no words just the workout and then just a simple nice work! enough said! lol

I am a simple man lol. OH OH! Look something shiny... -T.

blueIMlifter
11-20-08, 12:24 am
I don't know how you squat after deads, you masochist. -T.


I am a simple man lol. OH OH! Look something shiny... -T.

lol nice. and shit man....i'm as simple as can be. give me some food, some weights, a tv or computer just for fun and im pretty much set.

for some reason i cant deadlift after i do squats so i have to do deadlifts first. i really only do 1-2 work sets on deads ever so its not like i kill myself with tons of volume and then try and squat...cause frankly i would fucking collapse haha.

LegendKillerJosh
11-20-08, 12:42 am
Legs

Deads - once again only using 35lb plates. only use chalk and belt for deads
465x8
465x4

Good Mornings
145x6
145x4

Incline Leg Press
485x32
485x30
485x25

Close Stance Squats
260x15
260x12
260x10

-could barely make it up the stairs afterwards. quads were shot.

Solid. Everything looks good, nice volume.

mjsef88
11-20-08, 8:02 am
dude fucking seriously, what would your max on deads be if you pulled with 45lb plates?!?!

blueIMlifter
11-20-08, 12:01 pm
Solid. Everything looks good, nice volume.

thanks man. workout actually took like 75 minutes, which with only 10 sets seems like a long time.


dude fucking seriously, what would your max on deads be if you pulled with 45lb plates?!?!

im thinkin somewhere in the neighborhood of 520ish...im gonna start cycling some lower reps in on deads and do a powerlifting meet most likely in january so im hoping to pull in the mid 500's

blueIMlifter
11-20-08, 11:00 pm
Shoulders

Bent Lateral Raises
15x21
15x15
15x11

Side Raises
15x24
15x20
15x17

Standing Dumbell Press
55x12
55x10

-shoulders were nice and shot from this. focused on really strict form on all of the raises. i am really really sore from these past 4 workouts.

RK
11-20-08, 11:44 pm
Shoulders

Bent Lateral Raises
15x21
15x15
15x11

Side Raises
15x24
15x20
15x17

Standing Dumbell Press
55x12
55x10

-shoulders were nice and shot from this. focused on really strict form on all of the raises. i am really really sore from these past 4 workouts.

Sweet work man tgats how shit gets done! I hate these people that think they need to side lateral 40's to get big shoulders.i love checkin ur journey, a true animal!

RK

J Wong
11-23-08, 5:34 pm
Shoulders

Bent Lateral Raises
15x21
15x15
15x11

Side Raises
15x24
15x20
15x17

Standing Dumbell Press
55x12
55x10

-shoulders were nice and shot from this. focused on really strict form on all of the raises. i am really really sore from these past 4 workouts.

Nice man, only two sets of compound movement though?

Themostocles
11-24-08, 1:16 am
Strict work will completely toast the delt heads. Great work bro. -T.

blueIMlifter
11-24-08, 1:25 am
Sweet work man tgats how shit gets done! I hate these people that think they need to side lateral 40's to get big shoulders.i love checkin ur journey, a true animal!

RK

i mean i could throw around the 40s on side raises but it would be worthless lol...only thing it would help is my ego.


Nice man, only two sets of compound movement though?

my shoulders get hit on push day as well and since i take almot everything til failure i start with 2 sets on most stuff and then cycle my way up to 3 or 4.


Strict work will completely toast the delt heads. Great work bro. -T.

kills my traps too. thanks for checkin in.

blueIMlifter
11-24-08, 1:26 am
Push

Bench
290x5
290x3
290x2

45 degree Incline Dumbell
85x15
85x12
85x9

Weighted Dips
45x5
45x4

Skulls superset EZ CG press
85x11/11
85x9/9
85x6/6

-bench is getting damn heavy. its a load on my shoulders thats for sure. im hoping to get 300x3 next push day. that would technically triple my last PR of 300x1.

Themostocles
11-24-08, 1:54 am
Damn that is some strong pressing, especially after doing shoulders the previous w/o. I definitely need up my incline work. -T.

blueIMlifter
11-25-08, 12:09 am
Damn that is some strong pressing, especially after doing shoulders the previous w/o. I definitely need up my incline work. -T.

i dont take the shoulder press to failure so i can save a little bit for push day. plus i took an extra rest day so my shoulders were good to go. bench is gettin heavy as hell!! my shoulders definitely feel it the most on bench and i tuck my shoulders back....damn

blueIMlifter
11-25-08, 12:10 am
Pull Day

Pull-ups
10x10
10x6
10x5

Assisted Pull-ups
160x12
160x9
160x7

Underhand Bent EZ Rows
145x23
145x16

Barbell Curls
105x8
105x5
105x3

-hard to keep good form and get a lot of reps at 105 on bb curls.

RK
11-25-08, 1:11 am
Lookin sweet big man! I agree with you on the BB curls, especially after doing all those pull ups and bent over rows, great way to fry your back and bi's!

Themostocles
11-25-08, 2:14 am
Pull Day
-hard to keep good form and get a lot of reps at 105 on bb curls.

Ain't that the truth, especially after the beating they already had. -T.

blueIMlifter
11-25-08, 11:57 pm
Ain't that the truth, especially after the beating they already had. -T.

honestly biceps are my weakest muscle. heay barbell curls are probably my worst lift. i know they're growing and improving but compared to everything else i always feel that they suck. such is life i guess lol

blueIMlifter
11-26-08, 12:01 am
Legs

Deads only 35's
475x8 (new PR...previous PR was 455x8 using 45's)
-only hit 1 set cause i was fucking fried from this. lower body was aching after that.

Good Mornings
155x8
155x4

Incline Leg Press
495x15
495x15
495x15

Close Stance Squats
270x16
270x13
270x10

-lower body was feeling it today...but moreso in an aching way rather than just sore or fatigued...next leg day is a de-load day to give the body a chance to catch back up. heavy deads fuckin take a toll on ya.

RK
11-26-08, 12:07 am
fucken sweet PR there man! with dead lifts like that no wonder your lower body was hurtin. Keep this shit goin man and good luck with your deload session.

Themostocles
11-26-08, 12:34 am
That is some awesome repping with the deads. Hella of a lot of strength to do that. -T.

blueIMlifter
11-26-08, 12:46 am
fucken sweet PR there man! with dead lifts like that no wonder your lower body was hurtin. Keep this shit goin man and good luck with your deload session.


That is some awesome repping with the deads. Hella of a lot of strength to do that. -T.

inching closer and closer to my goal of 495x10...i would of course be using 45 lb plates so it would be a little easier than the 35's. just gotta throw on the crazy music (mudvayne - dig for deadlifts) and get all pissed off and go lift it.

Themostocles
11-26-08, 1:16 am
(mudvayne - dig for deadlifts) and get all pissed off and go lift it.

U 2? LOL, I thought I was the only one ;). -T.

blueIMlifter
11-26-08, 1:44 am
U 2? LOL, I thought I was the only one ;). -T.

man i save that song ONLY for deadlifts. any time it randomly comes on while im just sitting around or during any other lift i immediately change the song...trying to train myself for when i hear that song i know its time to pull some fucking heavy weight!

im also becoming a big fan of hollywood undead for lifting music. ever heard of 'em?

Themostocles
11-26-08, 1:50 am
man i save that song ONLY for deadlifts. any time it randomly comes on while im just sitting around or during any other lift i immediately change the song...trying to train myself for when i hear that song i know its time to pull some fucking heavy weight!

im also becoming a big fan of hollywood undead for lifting music. ever heard of 'em?

Nope, but I will check them out. -T.

blueIMlifter
11-26-08, 4:11 pm
Shoulders

had to make it real quick cause our POS student gym here closed at 3 and i got there at 2:30

Bent Rear Lateral Raises
20x16
20x12
20x9

Side Raises
20x18
20x15
20x11

Standing Dumbell Press
60x12
60x10

-im out for the weekend. hope everybody has a good thanksgiving. im gonna eat my fair share of food tomorrow...hope everybody else does as well!

Hollow
11-26-08, 4:17 pm
Have a great Thanksgiving blueIMlifter!

blueIMlifter
11-30-08, 12:05 pm
Have a great Thanksgiving blueIMlifter!

thanks hollow. hope you had a good thanksgiving as well.

Hit up push last night

Bench
300x3 new PR

45 degree Incline Dumbell
90x15
90x8
90x6

Weighted Dips
50x5
50x4
50x3

Skulls superset CG EZ press
90x11/11
90x8/8
90x6/6

only did 1 set of bench because it was pretty rough on my shoulders. gonna lay off going heavy on flat bench for awhile because of that.

RK
11-30-08, 4:40 pm
Swweeeett PR man, definitely something to be proud of! How much rest do you do between sets?

blueIMlifter
11-30-08, 7:27 pm
Swweeeett PR man, definitely something to be proud of! How much rest do you do between sets?

thanks bro. uhhh well i usually lift with 2 other guys so long enough for them to both do their sets and then i might take an additional 45-60 seconds to get ready and then go. usually i would say 3-4 minutes. im so out of shape right now that i cant do any less otherwise i might have a heart attack haha.

J Wong
11-30-08, 7:29 pm
300x3, hell yeah, that's my goal.

RK
12-01-08, 12:03 am
thanks bro. uhhh well i usually lift with 2 other guys so long enough for them to both do their sets and then i might take an additional 45-60 seconds to get ready and then go. usually i would say 3-4 minutes. im so out of shape right now that i cant do any less otherwise i might have a heart attack haha.

ah man a heart attack huh lol? I got a couple guys doing this crazy rotations where you do 6 sets of one exercise but u only rest for 45 seconds. Then every couple weeks u drop the rest time. Pretty sure i might spew if i tried that haha.

blueIMlifter
12-01-08, 12:15 am
300x3, hell yeah, that's my goal.

that would be damn impressive man. 300x3 at 17 would be incredible.


ah man a heart attack huh lol? I got a couple guys doing this crazy rotations where you do 6 sets of one exercise but u only rest for 45 seconds. Then every couple weeks u drop the rest time. Pretty sure i might spew if i tried that haha.

i gotta start doing some cardio because i can tell how out of shape i have gotten. but i guess thats the price to pay on a bulk lol.

blueIMlifter
12-01-08, 12:16 am
Pull

Weighted Pull-ups
15x9
15x5
15x4

Assisted Pull-ups
150x12
150x10
150x8

Underhand Bent EZ Rows
150x23
150x15
150x10

Barbell Curls
110x6
110x3
110x2

Themostocles
12-01-08, 12:44 am
WOW! Awesome PR with 300x3. I still trying to just get one lol. Thats a shit ton of pullups too. Great work. -T.

blueIMlifter
12-01-08, 5:24 pm
WOW! Awesome PR with 300x3. I still trying to just get one lol. Thats a shit ton of pullups too. Great work. -T.

thanks man. im guessing my bench is right around 315 currently. not bad considering i really dont focus a whole lot on flat bench.


De-load Legs today

Deads
315x6
315x4

Good Mornings
165x8
165x6

Incline Leg Press
225x10
225x10
225x10

Close Stance Squats
225x10
225x8
225x6

-nice and easy...nothing to stressful. ready to get back to going heavy next leg day.

Themostocles
12-02-08, 3:25 am
Nice Gms for a light day. -T.

blueIMlifter
12-02-08, 9:57 pm
Nice Gms for a light day. -T.

lol i forgot that i kept those at the normal weight. meh

blueIMlifter
12-02-08, 10:06 pm
Shoulders/Calves

Standing Calf Raises - Smith Machine
225x18
225x12
225x10 - held all reps for a second at the bottom to really stretch it (i was standing on two 35lb plates)

Bent Dumbell Laterals
25x11
25x8
25x6

Side Raises
25x15
25x11
25x8 - strict form on all reps

Standing Dumbell Press
55x16
55x13
55x9

RK
12-03-08, 12:34 am
Sweet work bro! how do u like the standing DB press? i know my dad really likes them doing them one side at a time almost like a landmine. what you think?

blueIMlifter
12-03-08, 1:17 am
Sweet work bro! how do u like the standing DB press? i know my dad really likes them doing them one side at a time almost like a landmine. what you think?

hmmmmm not sure how i would feel doing them 1 arm at a time....i definitely do them both arms at a time. i like the standing dumbell as a different exercise vs regular standing barbell press. its definitely a different feel and makes it quite a bit harder.

Themostocles
12-03-08, 1:20 am
Nice delt work Blue. I like them standing as well, but I do everything I can standing to recruit my core into it more. Gotta keep the power chain complete. -T.

blueIMlifter
12-03-08, 6:40 pm
Nice delt work Blue. I like them standing as well, but I do everything I can standing to recruit my core into it more. Gotta keep the power chain complete. -T.

yea about the only time my abs get trained are doing the heavy compound exercises.

blueIMlifter
12-08-08, 11:44 pm
alright folks....i promise i didnt quit or die

took 3 days off after my last routine ended, then i did a de-load day because my body was getting aches and pains from the heavy lifting for so long and then i took yesterday off as well....but here i am back fucking at it

Push

Close Grip bench
215x14
215x11

Standing Overhead BB Tri. Extensions
100x16
100x11

Incline Bench - medium grip
170x15
170x10

Pushdowns superset dips
130x31/2

Pushdowns superset push-ups
130x22/11

-could barely do BW dips after those pushdowns...tris were shot all to hell

Themostocles
12-09-08, 12:35 am
Damn, those are some strong triceps. Hope the deload helped the aches and pains. -T.

blueIMlifter
12-09-08, 1:42 am
Damn, those are some strong triceps. Hope the deload helped the aches and pains. -T.

thanks man. damn it felt good to be back lifting somewhat heavy. i feel plenty rested but man did i feel like a worthless piece of shit for those days off...man it sucks but i know its necessary so i dont wear myself out and fuck something up. everythings good now that im back lifting on a regular basis!!

RK
12-09-08, 12:05 pm
strong strong numbers bro! glad to see that the deload worked well for u and i know exactly how u feel about not knowing what to do with urself during the off time. But its over now and its time to see some of those big ass numbers!

Hollow
12-09-08, 12:58 pm
Still throwing the iron around like it was nothing blueIMlifter! Even though you may have been restless during your days off, I am sure your body thanks you and you will feel re-charged and ready to push even heavier weights.

blueIMlifter
12-09-08, 10:57 pm
strong strong numbers bro! glad to see that the deload worked well for u and i know exactly how u feel about not knowing what to do with urself during the off time. But its over now and its time to see some of those big ass numbers!

thanks man. wont be seeing anything too impressive on this routine...365x6 on squats, but thats not that impressive. routine after this one i should be cycled up to some deads off of 45's and might be lookin to hit 495 for reps


Still throwing the iron around like it was nothing blueIMlifter! Even though you may have been restless during your days off, I am sure your body thanks you and you will feel re-charged and ready to push even heavier weights.

thanks hollow. good to hear from ya man. my body does feel better after the time off...ive dropped a few lbs cause i did a little cardio and my carb intake was low becuase i wasnt lifting.

blueIMlifter
12-09-08, 10:59 pm
Pull

Bent Rows - strict form
245x13
245x9

Underhand Pull-ups
bwx7
bwx5

Wide Grip Pulldowns
120x15
120x10 - hold for 1 second at bottom

EZ Curls
65x19
65x13

-on my bent rows for form the bar scrapes my shins and quads like mad. the bar is probably 4-5 inches from touching the ground on every rep and my back is kept tight.

J Wong
12-09-08, 11:19 pm
Nice looking back workout man. Simple and straight to the point.

Themostocles
12-10-08, 12:50 am
Nice looking back workout man. Simple and straight to the point.

x2. Recipe for growth. -T.

blueIMlifter
12-10-08, 12:33 pm
Nice looking back workout man. Simple and straight to the point.


x2. Recipe for growth. -T.

some say i'm a simplistic kind of guy...lol.

short and sweet...essentially how all of my workouts go down. thanks for checkin in guys.

blueIMlifter
12-10-08, 10:42 pm
Legs - let me start off by saying this is the first time I've hit up legs in roughly 8-9 days so thats why I did only a few sets. my legs are literally already so sore that I could barely make it home


Squats
335x6 - no belt

SLD's
335x4

Front Squats
225x5
225x3

Barbell Lunges
185x30
185x4 - hams/glutes were so tight I just couldnt go anymore without risking messing something up. first time doing lunges in a long ass time and I really pushed the 1st set so my legs were already sore/tight.

-im gonna have to switch front squats because i have the strength to do way more its just the form i was trying to use was impossible

Themostocles
12-10-08, 11:49 pm
Those are some heavy ass lunges. And there isn't anything wrond with being simple. There is a reson basic compounds are so effective. -T.

blueIMlifter
12-14-08, 10:00 pm
Those are some heavy ass lunges. And there isn't anything wrond with being simple. There is a reson basic compounds are so effective. -T.

basic compounds are about all i do lol. man my legs are still sore from those lunges and its 4 days later....guess it worked

blueIMlifter
12-14-08, 10:05 pm
Shoulders/Calves 12/11/08

Calf Raises
65x21,18

Cable 1-Arm Rear Delt Raises
30x18,13

Cable Upright Rows
120x17,13

Side Raises
20x14,12,10


Push Day 12/14/08

Close Grip
220x13,10,6

Standing BB Tri. Ext
105x14
105x10

Medium Grip Incline Bench
175x14
175x10

Cable Pushdowns supserset push-ups
140x30 ss bwx10
140x20 ss bwx9

tri's are fried...ive lost a few lbs since ive started adding in cardio 2 times every 5 day cycle and ive been cycling my carbs. down to about 220 from roughly 225. i noticed on my belt that i had to make it tighter so i guess thats good.

Themostocles
12-15-08, 1:07 am
Damn that is some strong lifting, least my tri's aren't TOO far behind yours lol ;). Congrats on the weight loss. -T.

blueIMlifter
12-16-08, 1:48 am
Pull

Bent Rows
250x11
250x8
250x6

Weighted Underhand Pull-ups
5x6
5x5

Wide Grip Lat Pulldowns
130x12
130x9

EZ Curls
70x17
70x10

-bi's were pumped good. changed my bent row form a little to be more strict and to make it harder than previous form.

Themostocles
12-16-08, 1:58 am
Strong rows, especially if strict. So when are you competing? -T.

blueIMlifter
12-16-08, 2:21 am
Strong rows, especially if strict. So when are you competing? -T.

thanks bro. next competition will be in about 10 months. long enough to go through a cut cycle and then mass up again before i pre-contest diet. will compete as a lightheavy this time vs being a middleweight last time.

Themostocles
12-16-08, 2:22 am
thanks bro. next competition will be in about 10 months. long enough to go through a cut cycle and then mass up again before i pre-contest diet. will compete as a lightheavy this time vs being a middleweight last time.

Ever going to post progress pics? -T.

blueIMlifter
12-16-08, 4:04 pm
Ever going to post progress pics? -T.

lol only recent pics i have is me looking fat. my friend who writes my routines called me a tiny version of trey brewer...so not all bad i guess. but im not gonna post them cause i was fat in those pics and had about 550g of carbs that day so i was bloated as hell on top of that.

i gotta get a video camera goin for some of my lifts. when i go for 495 for reps on deadlift i will def. get video of it.

blueIMlifter
12-16-08, 9:45 pm
Legs

Squats
345x6
345x4

SLD's
345x6
345x4

Squats
275x15
275x14

Barbell Lunges
190x22
190x16
190x16

-set a new record after the workout....blew chunks 4 times (all within about 2 minutes of each other) after this one. damn was i pissed cause of that. legs are gonna be sooooooore tomorrow. can already start to feel it.

RK
12-18-08, 1:51 am
now that is some heavvyyyy assssss shit! how many warm up sets did u do before ur first squat session? I'm usually a big fan of volume but damn this must have put a hurting on u! then u put a hurting on the trash can hahahaha

Themostocles
12-18-08, 1:54 am
Gee! I can't possibly imagine why you blew chunks after that one lol. Can't wait to see a video of that. -T.

blueIMlifter
12-18-08, 11:48 pm
now that is some heavvyyyy assssss shit! how many warm up sets did u do before ur first squat session? I'm usually a big fan of volume but damn this must have put a hurting on u! then u put a hurting on the trash can hahahaha


Gee! I can't possibly imagine why you blew chunks after that one lol. Can't wait to see a video of that. -T.

it may not be a lot of volume but its damn near going til failure on about every set and with all compound movements...fuck that man its damn near impossible to do a shit load of volume training til failure and with all heavy compound movements.

i know i gotta get some videos up...will prolly be in january cause im headed home for the holidays. prolly wont be keepin track of stuff over the holidays on here but once i get back up here the 1st week of january and school starts back up ill be back on here.

happy holidays everybody. thanks for checkin in guys.

Themostocles
12-19-08, 12:58 am
Have a great Xmas man. Enjoy going home. -T.

blueIMlifter
12-29-08, 10:04 pm
just on for a little bit here and wanted to update a few things

hit 230x13 on close grip bench the other day

hit 260x9 on bent rows.

hit 365x6,4 today on squats. then hit 285x15,12,10 later on for squats.

when i get back up to school...the 2nd week of january im gonna start my next cut.

Themostocles
12-29-08, 10:27 pm
Some awesome numbers brother. Hope you are enjoying the holidays. -T.

blueIMlifter
12-29-08, 10:45 pm
Some awesome numbers brother. Hope you are enjoying the holidays. -T.

i definitely am man. been keeping the diet pretty clean...had a couple cheat meals in there for the holidays but everything is goin good. been getting a LOT of sleep lol it has been great. hope everything is goin good for you man. have a good new years.

J Wong
12-29-08, 11:45 pm
just on for a little bit here and wanted to update a few things

hit 230x13 on close grip bench the other day

hit 260x9 on bent rows.

hit 365x6,4 today on squats. then hit 285x15,12,10 later on for squats.

when i get back up to school...the 2nd week of january im gonna start my next cut.

Damn! good job.


Good luck on the cut bro

blueIMlifter
01-04-09, 11:20 pm
Damn! good job.


Good luck on the cut bro

thanks man. still have a couple goals left to hit before my next cut is over.

blueIMlifter
01-04-09, 11:22 pm
took 4 days off after my last workout which was the 30th and it felt good to finally get back in the gym.


Push

Dumbell Flyes
30x15
30x12

Flat Dumbell Bench
90x14
90x10

Incline Bench
165x16
165x11

Overhead BB Tri Extensions superset Military
85x12/7
85x9/6

-my pecs were about blown up after the flyes...i go down real slow and try and pause at the bottom for the deepest stretch and then come back up. definitely gonna be feeling it for not working out in a few days on top of doing flyes for the 1st time in a looooong time.

Themostocles
01-05-09, 12:40 am
Sounds like a great way to get back into it. I still can barely feel my chest when I work it, though it blows every workout. Glad to have you back lol. -T.

blueIMlifter
01-07-09, 1:06 am
Sounds like a great way to get back into it. I still can barely feel my chest when I work it, though it blows every workout. Glad to have you back lol. -T.

its good to be back in the swing of things. i like having a nice schedule to follow for lifting, eating, school, and work. makes things a lot easier. i cant even turn without my chest being sore as hell....gotta love it.

blueIMlifter
01-07-09, 1:09 am
Pull

1-Arm Rows - slow and strict form
100x20
100x14

Weighted Pullups
5x5
5x4

Wide Grip Pulldowns - 1 sec hold at chest
100x16
100x12

Alt. Dumbell Curls
30x20
30x14

Themostocles
01-07-09, 1:11 am
Was about to ask where the deadlifts were lol, then Iremembered you do them on leg day. Thats alot of rows for strict form, great work. -T.

blueIMlifter
01-07-09, 10:16 pm
Was about to ask where the deadlifts were lol, then Iremembered you do them on leg day. Thats alot of rows for strict form, great work. -T.

c'mon T you know i wouldnt not do deadlilfts lol....speaking of deadlifts today was legs


Deads back to using regular 'ol 45lb plates
475x12 - new PR by a mile

Low Bar Good Mornings
175x6

Leg Press - super deep and no knee lockout at top
475x15
475x12

Squats - used squat shoes for these, changes things a bit
265x17
265x12

-not many sets but totally effective, just heavy ass basic movements basically til failure. guaranteed to get ya sore for 4-5 days. my hamstrings/glutes are already feeling it from the deads and GM's.

Themostocles
01-08-09, 12:14 am
Awesome job with those deads, that is a hellacious PR. I am suppose to deadlift in the morning but my quads are still killing me. Might have to go sumo so I have to bend less lol. -T.

blueIMlifter
01-08-09, 10:55 am
Awesome job with those deads, that is a hellacious PR. I am suppose to deadlift in the morning but my quads are still killing me. Might have to go sumo so I have to bend less lol. -T.

sumo is the way i go...its the way i learned how to deadlift and havent looked back ever since.

Themostocles
01-08-09, 1:11 pm
sumo is the way i go...its the way i learned how to deadlift and havent looked back ever since.

I am not built quite right for sumo. But I may just need to practice more. Conv deads just feel natural to me; its my best lift and I don't really try that hard with it. It just grows on its own. -T.

RK
01-08-09, 1:33 pm
good work big man! what was ur previous dead lift record?

mjsef88
01-08-09, 9:09 pm
Congrats on the PR!

blueIMlifter
01-09-09, 1:39 am
I am not built quite right for sumo. But I may just need to practice more. Conv deads just feel natural to me; its my best lift and I don't really try that hard with it. It just grows on its own. -T.

hey man whatever works. i switched to conventional awhile back and did it for a month or so and it felt kinda weird and then when i went back to sumo my form was a little off. but after i hit 495x10 i might think about switching over because conv is more suited for BBing


good work big man! what was ur previous dead lift record?

uh my PR is 500x1. ive hit 435x10 or so before and 475x8 using 35lb plates instead of 45's so this was a PR by quite a bit over pulling with 45 lb plates. my main goal was to hit 495x10 by the time i started to cut again...so i think im basically there just have to do it.


Congrats on the PR!

thanks man. looking to creep closer to 600.

blueIMlifter
01-09-09, 1:43 am
Shoulders/Calves

Calf Raises
70x20
70x14

Barbell Upright Rows - strict form
115x12
115x9

Side Raises
20x16
20x12

Standing Barbell Military Press
95x26