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Razor
04-01-10, 9:29 am
I was due to hit 5/3/1 deads yesterday and my man Tek invited me to come train with him at Skiba's Barbell Club. I couldn't turn down the opportunity to train with the coach. Every time I train with him I learn and do something totally new. Last night was no different.

Even though I squatted on Sunday, Tek was scheduled to do "speed squats" so I figured I would do them and try something new. We did them with bands attached to the bar and off a box. The idea is to work on your technique and your speed, exploding as fast as you can on the way up.

http://i145.photobucket.com/albums/r217/er1994/Journey/Skibas3-30-10002.jpg

http://www.youtube.com/watch?v=T6IWBVYlmP4

Next we moved into Deads. Tek was working speed singles with 315, he must have done 8-10 single reps quick

http://i145.photobucket.com/albums/r217/er1994/Journey/Skibas3-30-10005.jpg

I was up and I stuck to my 5/3/1

340 x 5
385 x 3
430 x 5 (had to get at least 1)

http://www.youtube.com/watch?v=kdjbEE5GWDU

Then we moved on to glute/ham raises. This is a common movement done by powerlifters but it was new to me and very, very hard. Tek explains:

http://www.youtube.com/watch?v=hfG2KDMoTIg

We followed that with hyperextensions (not shown)

Then moved on to reverse hypers:

http://i145.photobucket.com/albums/r217/er1994/Journey/Skibas3-30-10008.jpg

http://i145.photobucket.com/albums/r217/er1994/Journey/Skibas3-30-10006.jpg

That was the end of the deadlift session.

Skiba's has some unique equipment that you won't find anywhere like the bamboo bar which helps with benching and also helps with shoulder injuries so I wanted to give it a go. Tek explains while I do it:

http://www.youtube.com/watch?v=bQSRD5QOHsk


It was a killer workout and I was exhausted. I thank Tek and Skiba for pushing me and teaching me.

Real nice NG! Jealous for sure! Glad you had a blast bro and i'm sure you're feeling it today!

HIGA MONSTER
04-01-10, 9:50 am
Then we moved on to glute/ham raises. This is a common movement done by powerlifters but it was new to me and very, very hard. Tek explains:

http://www.youtube.com/watch?v=hfG2KDMoTIg


NG or Tek,
You guys ever try doing glute/ham raises and a wide snatch row combo?

My late friend, Jesse Marunde, taught me that combo one time when I worked out with him up in Sequim and that combo is awesome!

Have a light olympic bar with some bumper plates on the ground. Maybe 115 lbs to start?
Then, grab it with a snatch width and start your glute/ham raise.
At the top of the movement, row the bar up to your chest.

Next time I am near a Glute/Ham raise machine, I will video it.

Killer workout NG! Skiba's looks like a really cool gym to visit and train. Will have to do that next time I am out that way.

HIGA MONSTER

naturalguy
04-01-10, 10:14 am
NG or Tek,
You guys ever try doing glute/ham raises and a wide snatch row combo?

My late friend, Jesse Marunde, taught me that combo one time when I worked out with him up in Sequim and that combo is awesome!

Have a light olympic bar with some bumper plates on the ground. Maybe 115 lbs to start?
Then, grab it with a snatch width and start your glute/ham raise.
At the top of the movement, row the bar up to your chest.

Next time I am near a Glute/Ham raise machine, I will video it.

Killer workout NG! Skiba's looks like a really cool gym to visit and train. Will have to do that next time I am out that way.

HIGA MONSTER

I had enough trouble with no weight Higa lol

Mr. Aestheticz
04-01-10, 10:36 am
What the hell happened in here, j and ng went into str8 beast mode lol!

Damn yall trying to put us pups to shame!

PIJW
04-01-10, 10:39 am
I love doing squats like that, Bands really make a difference on your lifts.

widdlewade44
04-01-10, 10:52 am
Great stuff ng! Thanks for posting the vids and it looks like it was a very solid session to say the least.

Kevin
widdlewade44

T. Kemble
04-01-10, 11:01 am
Big E great workout yesterday. I know my hamstrings arent going to forgive me a for a few days! Looking forward to the next time you want to make the trek up to Carteret haha.

naturalguy
04-01-10, 11:21 am
What the hell happened in here, j and ng went into str8 beast mode lol!

Damn yall trying to put us pups to shame!

Time to get srs


Big E great workout yesterday. I know my hamstrings arent going to forgive me a for a few days! Looking forward to the next time you want to make the trek up to Carteret haha.

Thanks for everything coach. I am feeling it today and I am sure I will feel it more tomorrow.

LayzieBone085
04-01-10, 12:02 pm
Saw the pics on bb.com . Try getting the green bands which are thicker/denser they will really leave your legs in shambles. Works real good on bench and clean/jerks too.

J-Dawg
04-02-10, 8:09 pm
Awesome work in here NG.

Here are a couple of missed workout posts--

Back
Pullups
3 sets x 12

Deadlifts
2 warmups
135 x 20
225 x 15
315 x 12
Nice easy reps. Contemplated 405 for reps but today wasn't the day for it.

Pulldowns
3 sets overhand x 10-15
3 sets underhand x 10-15

Cable Rows
4 sets x 12-15

J-Dawg
04-02-10, 8:11 pm
Chest

Incline Press
Warmup
135 x 15
185 x 12
205 x 10
215 x 8
225 x 6

Flat DB Press
80s x 12
90s x 10
90s x 8
90s x 6

Hammer Stress Incline Press
1pps x 15
2pps x 12
3pps x 8 immediately into
2pps x 10

Calves
10 sets total

mritter3
04-02-10, 9:32 pm
good looking workouts jason....those deads looked great man.

J-Dawg
04-03-10, 3:39 pm
good looking workouts jason....those deads looked great man.

Thanks Matt. Taking some time off from the heavy deads b/c my body was getting run down. Going to gradually increase the weight along with sticking to a higher rep range.

J-Dawg
04-03-10, 3:42 pm
Legs

Squats
Warmup
135 x 20
135 x 20
225 x 12
245 x 10
265 x 6 (didn't hit my goal of 8, gotta refocus for next week)

Leg Extensions
5 sets x 12-15

Leg Curls (Lying)
6 sets x 12-15

Leg Press
4 sets x 15-20

Leg Curls (Seated)
5 sets x 12-15

LayzieBone085
04-03-10, 4:19 pm
You got that next week J, just load up on the chinese buffet on Tuesday and carry the carb load until legs :)

Mr. Dead
04-09-10, 5:36 pm
Are you guys slackin', again...???

naturalguy
04-10-10, 7:55 am
Are you guys slackin', again...???

Nah, this week was supposed to be my deload week on 5/3/1 I decided to do some traditional bodybuilding workouts this week to switch it up. Back on a new 5/3/1 cycle on Monday.

LayzieBone085
04-10-10, 7:58 am
Hope your still keeping the tank fueled, time to see you blow up what you did in that last cycle.

Mr. Dead
04-10-10, 10:10 pm
Nah, this week was supposed to be my deload week on 5/3/1 I decided to do some traditional bodybuilding workouts this week to switch it up. Back on a new 5/3/1 cycle on Monday.

Cool... Lookin' forward to seein' ya tear it up!!!

LayzieBone085
04-11-10, 2:16 pm
Heard we got some big time squats going down? This True?

J-Dawg
04-11-10, 6:28 pm
Missed workout posts--

Arms
Close-grip Bench
5 sets 10-12

Standing DB Curls
5 sets 10-12

Skull Crushers
5 sets 12-15

Reverse BB Curls
5 sets 12-15

J-Dawg
04-11-10, 6:30 pm
Chest

Bench Press
135 x 15
185 x 12
225 x 8
245 x 5
255 x 3
245 x 3

DB Flyes
4 sets x 12-15

J-Dawg
04-11-10, 6:32 pm
Legs

Squats
135 x 15
185 x 12
225 x 12
275 x 6
295 x 3
225 x 15

Leg Press
4 sets x 12

Leg Extensions
5 sets x 12-15

Leg Curls
5 sets x 12-15

Calf Work
10 sets x 15-20

scals
04-11-10, 7:11 pm
Lookin real strong J.

LittleMan55
04-11-10, 8:39 pm
Great looking work in here. Strong stuff J!

B Con
04-12-10, 10:14 am
J is a beast.

Mr. Dead
04-12-10, 10:59 am
Sweet lookin' sessions, J!!!

naturalguy
04-12-10, 3:13 pm
Ok after a week of bodybuilding/deloading training it's back on a brand new 5/3/1 cycle. I've increased my 1RM by 10lbs for each exercise except squats, kept that the same.

Today was Military Press:

125 x 5

145 x 5

165 x 8 (had to get 5 minimum)

Seated dumbell laterals:

4 sets 12 reps

That's it, ran out of time and will hit rear delts later.

mritter3
04-12-10, 3:15 pm
strong work in here fellas, keep up the heavy lifting.

Mr. Dead
04-12-10, 3:16 pm
Nice session, NG!!! How did the shoulder hold up...

naturalguy
04-12-10, 5:04 pm
Nice session, NG!!! How did the shoulder hold up...

It still gets tight when I do presses however I am getting stronger

J-Dawg
04-12-10, 5:29 pm
Lookin real strong J.


Great looking work in here. Strong stuff J!


J is a beast.


Sweet lookin' sessions, J!!!


strong work in here fellas, keep up the heavy lifting.

Appreciate the comments guys. Nowhere near beast status, haha. I'll just keep pushing harder to be stronger than the previous month.

J-Dawg
04-12-10, 5:30 pm
Shoulders w/ NG

Standing Presses
3 warmups
125 x 12
145 x 10
165 x 8

Side Laterals
5 sets x 12-15

LayzieBone085
04-12-10, 7:09 pm
Thats what im talking about! Back to the grind and killing it
Enjoy that Tuesday Chinese Buffet!

Mr. Aestheticz
04-13-10, 9:21 am
Yall trying to make us young bucks look bad lol?

naturalguy
04-15-10, 3:40 pm
5/3/1 Deads

300 x 5

345 x 5

390 x 7 (5 was minimum)

Good mornings:

3 sets 5 reps

Lat Pulldowns:

3 sets 8-12

I felt great after 2 weeks off and deloading. There is something to be said for resting at the right time. I felt very fresh.

J-Dawg
04-15-10, 5:14 pm
Lower Back/Slight Upper Back w/ NG

Deads:
Warmups
135 x 15
225 x 12
300 x 15
345 x 8

Good Mornings
4 sets x 8-12

Lat Pulldowns
3 sets x 8-12

Mr. Dead
04-15-10, 5:17 pm
Strong lookin' sessions, there, guys!!!

LayzieBone085
04-15-10, 7:08 pm
Killing it fella's keep up the good work.

J-Dawg
04-16-10, 4:27 pm
Strong lookin' sessions, there, guys!!!


Killing it fella's keep up the good work.

Thanks guys. We're chugging along here.

J-Dawg
04-16-10, 4:28 pm
Chest w/ G and NG.

Flat DB Press
Warmup
50s x 15
70s x 12
80s x 12
90s x 10
100s x 10

DB Flyes
Flat
4 sets x 12
Incline
2 sets x 15

C.Coronato
04-16-10, 4:31 pm
Lookin strong J. Keep pushin man!

J-Dawg
04-18-10, 12:52 pm
Lookin strong J. Keep pushin man!

Thanks TTL. Trying to keep up the progress.

J-Dawg
04-18-10, 12:58 pm
Quads

Hack Squats
1pps x 15
2pps x 15
3pps x 12
4pps x 10
4pps x 10

Squats
135 x 15
185 x 12
225 x 10
245 x 10
275 x 5

Abductor Machine
4 sets x 12-15

Adductor Machine
4 sets x 12-15

scals
04-18-10, 1:19 pm
Looking good on the lowers J. See ya in Jersey next weekend???

naturalguy
04-19-10, 9:01 am
Looking good on the lowers J. See ya in Jersey next weekend???

Scals, your show is the Mid Atlantic, correct? If so I will be there my brother

B Con
04-19-10, 9:48 am
Scals, your show is the Mid Atlantic, correct? If so I will be there my brother

Take plenty of pics so those of us down south can live vicariously through the northern brethren.

naturalguy
04-19-10, 10:49 am
Take plenty of pics so those of us down south can live vicariously through the northern brethren.

I always have my camera handy

naturalguy
04-19-10, 11:01 am
Friday I benched, still working my way back slowly. Trying to add 10 lbs to the bar every week. I went up to 265 this week.

Saturday - arms

Sunday was squats:

I am still trying to find my groove with my form. It's getting better. I am "falling back" good now, even on the heavier sets, I've found that wider is better.

Also I know that for powerlifting you are supposed to train for speed however I find that going faster is not good for me, slowing down (at least on the negative) is better for me.

With that said, here is what I hit yesterday:

245 x 5

285 x 5

325 x 5

The last set was a bit of a struggle, the 3rd rep didn't feel so good but I sucked it up and the 4th and 5th rep were great.

scals
04-19-10, 11:29 am
Scals, your show is the Mid Atlantic, correct? If so I will be there my brother

10-4 brother. Doing the "first-timers" and novice classes. Can't wait to see ya there!

LayzieBone085
04-19-10, 2:10 pm
You have made tremendous strides in your squat Eric, keep it up.

J-Dawg
04-19-10, 4:55 pm
Shoulders w/ NG.

Standing BB Press
Warmups
135 x 10
155 x 6
175 x 6

DB Side Laterals
4 sets x 12

DB Rear Laterals on bench
3 sets x 10-12

J-Dawg
04-19-10, 4:57 pm
Looking good on the lowers J. See ya in Jersey next weekend???

Not 100% sure yet. Will keep ya posted.



Friday I benched, still working my way back slowly. Trying to add 10 lbs to the bar every week. I went up to 265 this week.

Saturday - arms

Sunday was squats:

I am still trying to find my groove with my form. It's getting better. I am "falling back" good now, even on the heavier sets, I've found that wider is better.

Also I know that for powerlifting you are supposed to train for speed however I find that going faster is not good for me, slowing down (at least on the negative) is better for me.

With that said, here is what I hit yesterday:

245 x 5

285 x 5

325 x 5

The last set was a bit of a struggle, the 3rd rep didn't feel so good but I sucked it up and the 4th and 5th rep were great.

Very strong NG. Keep it up.


You have made tremendous strides in your squat Eric, keep it up.

x2. NG is stronger than he'd let on. He's just gotta convince himself that.

J-Dawg
04-19-10, 4:58 pm
10-4 brother. Doing the "first-timers" and novice classes. Can't wait to see ya there!

It's getting close scals. Keep your head up and bring the best package that you can.

naturalguy
04-21-10, 9:37 am
Monday was 5/3/1 shoulders

Standing Military press:

135 x 3

155 x 3

175 x 5 (3 minimum)

One arm standing side laterals, bent over laterals facing incline bench followed.

Yesterday I did 30 minutes of cardio.

I was supposed be going to Germany and FIBO yesterday however it was not meant to be. With all the crazy volcanic ash going on, my flight got canceled.

PIJW
04-21-10, 9:40 am
Tearing up the gym instead of waiting to catch a flight, awesome job.

Mr. Aestheticz
04-21-10, 10:35 am
So it is official this is wher eth ebig weight is, i deem thee both naturalist de movetest and jayneth es paineth!

HIGA MONSTER
04-21-10, 10:37 am
I was supposed be going to Germany and FIBO yesterday however it was not meant to be. With all the crazy volcanic ash going on, my flight got canceled.

A client of mine was supposed to be back in Seattle from Europe this past Sat 4/17.

He was in Venice and couldn't get a flight out.
So, they took a train to Paris. Denied.
Then, they drove 11 hours from Paris to Nies (spell?) and couldn't fly out of there.

So, they ended up driving to Madrid, Spain and are scheduled to fly out tomorrow from Madrid to Seattle! FUCKIN CRAZY.
Good thing he is on the clock, and work will reimburse them for their time/expenses.

HIGA MONSTER

naturalguy
04-21-10, 10:40 am
A client of mine was supposed to be back in Seattle from Europe this past Sat 4/17.

He was in Venice and couldn't get a flight out.
So, they took a train to Paris. Denied.
Then, they drove 11 hours from Paris to Nies (spell?) and couldn't fly out of there.

So, they ended up driving to Madrid, Spain and are scheduled to fly out tomorrow from Madrid to Seattle! FUCKIN CRAZY.
Good thing he is on the clock, and work will reimburse them for their time/expenses.

HIGA MONSTER

Yeah man this is crazy. I hope your client can get back.

Ox is out in Germany, he got out there early and got stuck in England but luckily he was able to take a train to Germany for FIBO.

ghost
04-21-10, 10:55 am
Yeah man this is crazy. I hope your client can get back.

Ox is out in Germany, he got out there early and got stuck in England but luckily he was able to take a train to Germany for FIBO.

arent you in germany?

naturalguy
04-21-10, 11:32 am
arent you in germany?

Nope, grounded by volcanic ash

Mr. Dead
04-21-10, 11:42 am
Nope, grounded by volcanic ash

You just wanted to watch the Mets game...

B Con
04-21-10, 12:23 pm
So I may be up North for the debut of the new Giants stadium.. just saying...

naturalguy
04-21-10, 3:55 pm
So I may be up North for the debut of the new Giants stadium.. just saying...

Wow, cool. If you have time we can train

naturalguy
04-21-10, 3:56 pm
Deads today


Deads:

320 x 3

370 x 3

415 x 6 (3 was minimum)

Good mornings:

3 sets 6-8 reps

2 arm bent over dumbell rows:

3 sets 10-12 reps

Firedrake
04-21-10, 3:57 pm
Very nice -- how's that back feeling?

J-Dawg
04-21-10, 4:06 pm
So it is official this is wher eth ebig weight is, i deem thee both naturalist de movetest and jayneth es paineth!

Haha, I like it Mr. A.


A client of mine was supposed to be back in Seattle from Europe this past Sat 4/17.

He was in Venice and couldn't get a flight out.
So, they took a train to Paris. Denied.
Then, they drove 11 hours from Paris to Nies (spell?) and couldn't fly out of there.

So, they ended up driving to Madrid, Spain and are scheduled to fly out tomorrow from Madrid to Seattle! FUCKIN CRAZY.
Good thing he is on the clock, and work will reimburse them for their time/expenses.

HIGA MONSTER

Damn Higa, That's a heck of a way to come back home. I hope he flies back safely.


Nope, grounded by volcanic ash


So I may be up North for the debut of the new Giants stadium.. just saying...

Interesting...


Wow, cool. If you have time we can train

x2


Deads today


Deads:

320 x 3

370 x 3

415 x 6 (3 was minimum)

Good mornings:

3 sets 6-8 reps

2 arm bent over dumbell rows:

3 sets 10-12 reps

Very impressive NG.

J-Dawg
04-21-10, 4:09 pm
Arms

Quick workout.
Supersets of the following--
DB Curls
6 sets x 10-12
DB Skull Crushers
6 sets x 10-12
DB Hammer Curls
4 sets x 10
Rope Pulldowns
4 sets x 12

Abs in between sets
6 sets of crunches

naturalguy
04-21-10, 4:31 pm
Very nice -- how's that back feeling?

Back feels great Firedrake. I really feel like I am locked into a good groove with deads. Gotta work on my squat and military however.

Wingman
04-21-10, 8:00 pm
Hey J-Dawg, not trying to spam ur thread, but i was told to try postin this in ur thread becuz ur inbox might be to full of pms. Can i get a name change? i hav a good reason and all. ill try sending it again in a pm. thanks man.

LayzieBone085
04-21-10, 8:46 pm
Damn and i remember what NG was pulling at the Arnold. Hes on Fire!

J-Dawg
04-22-10, 3:17 pm
Hey J-Dawg, not trying to spam ur thread, but i was told to try postin this in ur thread becuz ur inbox might be to full of pms. Can i get a name change? i hav a good reason and all. ill try sending it again in a pm. thanks man.

What name would you like Drew?


Damn and i remember what NG was pulling at the Arnold. Hes on Fire!

He's insane!

J-Dawg
04-22-10, 3:18 pm
Back sans NG

Deads
135 x 15
225 x 10
315 x 20 (19 and then after a 5 second rest got 1 more)

BB Rows
135 x 15
185 x 12
185 x 12
185 x 12

Short and sweet.

naturalguy
04-22-10, 3:34 pm
Back sans NG

Deads
135 x 15
225 x 10
315 x 20 (19 and then after a 5 second rest got 1 more)

.

Wait wut????

J-Dawg
04-22-10, 3:36 pm
Wait wut????

Performed in dress pants.

Aggression
04-22-10, 3:38 pm
315 x 20 (19 and then after a 5 second rest got 1 more)

Never stop at 19, J-Dawg!!

J-Dawg
04-23-10, 10:04 am
Never stop at 19, J-Dawg!!

My grip slipped and I had to regroup to get that 20th. It's a good thing you were there to push me on, haha.

LayzieBone085
04-23-10, 4:20 pm
^^ Just like how you and NG killed it in Columbus. Except you brought some more boom this workout.

naturalguy
04-23-10, 4:27 pm
Benching today and I hit triceps with it.

I've been moving up slowly about 10lbs per week on the bench, strengthening my shoulder and stabilizers.

I went up to 270 for 3 sets of 3 reps, did plenty of warm up sets prior.

For tri's I hit cable extensions for 4 sets 6-12 reps

Then lying dumbell extensions for 4 sets of 6-10 reps.

Wingman
04-23-10, 8:10 pm
I would like the name "Wingman" if thats possible. i can giv ya a reason too if ya need one.

J-Dawg
04-26-10, 9:30 am
I would like the name "Wingman" if thats possible. i can giv ya a reason too if ya need one.

All set bro.

J-Dawg
04-26-10, 9:32 am
Chest w/ G and NG

DB Flat Press
3 warmups
55s x 12
70s x 12
80s x 12
90s x 10
100s x 10

DB Flyes
5 sets x 12-15

J-Dawg
04-26-10, 9:36 am
Legs (mainly quads)

Squats
2 warmups
135 x 20
185 x 15
225 x 10
245 x 12
275 x 6

Hack Squats
1pps x 15
1pps x 15
2pps x 12
3pps x 12
3pps +25s x 10
4pps x 10

Leg Extensions
4 sets x 12

Lying Leg Curls
4 sets x 12

naturalguy
04-26-10, 9:47 am
Legs (mainly quads)

Squats
2 warmups
135 x 20
185 x 15
225 x 10
245 x 12
275 x 6

Hack Squats
1pps x 15
1pps x 15
2pps x 12
3pps x 12
3pps +25s x 10
4pps x 10

Leg Extensions
4 sets x 12

Lying Leg Curls
4 sets x 12

That is a lot of work son

scals
04-26-10, 9:54 am
Strong work on the legs J.

naturalguy
04-26-10, 9:55 am
Yesterday was squats


Squats:

265 x 3

305 x 3

340 x 3

Leg curls, calves and abs


This was one of those days where the weights felt heavy. I hit my numbers but it was a bit of a struggle.

naturalguy
04-26-10, 9:56 am
I've been eating very, very clean during the week.

On Sundays I loosen it up a bit. I had this yesterday

http://i145.photobucket.com/albums/r217/er1994/SU1HMDAwNjQtMjAxMDA0MjUtMTg1Ny5qcGc.jpg

scals
04-26-10, 9:57 am
Don't wanna leave ya out, NG! Solid work. Those are some heavy weights. You still rollin with the wider stance?

naturalguy
04-26-10, 9:58 am
Don't wanna leave ya out, NG! Solid work. Those are some heavy weights. You still rollin with the wider stance?

Yes, wider stance. I am still getting used to it

J-Dawg
04-26-10, 10:31 am
That is a lot of work son
Thanks NG. Trying to step up the volume.


Strong work on the legs J.

Thanks Steve. Feeling better each week with some higher reps.


Yesterday was squats


Squats:

265 x 3

305 x 3

340 x 3

Leg curls, calves and abs


This was one of those days where the weights felt heavy. I hit my numbers but it was a bit of a struggle.

Still very strong NG. Looking very solid.

LayzieBone085
04-26-10, 2:18 pm
Milk and Cookies? OH WOW, how was that?

J-Dawg
04-26-10, 2:23 pm
Shoulders w/ NG

Standing BB Press (no weak sauce half reps)
3 warmups
145 x 10
165 x 6
185 x 4

Upright Rows
4 sets x 10-12

Rear Delt Raises
3 sets x 12

naturalguy
04-26-10, 2:23 pm
Milk and Cookies? OH WOW, how was that?

As good as it sounds (srs)


Today was shoulders and my last heavy day on 5/3/1:

Standing military presses:

145 x 5

165 x 3

185 x 3 (had to get 1 minimum)

Upright rows:

4 sets 8-12 reps

Bend over laterals:

3 sets 10-12 reps

Wingman
04-26-10, 3:39 pm
All set bro.

Thanks dude. And i have been readin through here...nice Shit going on!

shortstack
04-26-10, 5:22 pm
Nice work on those squats brothers. Good numbers and J-Dawg, I like the Squat/Hack Squat combo. I've been running Hip Sled/Hack combo..but I might have to change it up tomorrow morning.

Keep at it brothers.

Jeremy

Mr. Dead
04-26-10, 5:23 pm
I've been eating very, very clean during the week.

On Sundays I loosen it up a bit. I had this yesterday

http://i145.photobucket.com/albums/r217/er1994/SU1HMDAwNjQtMjAxMDA0MjUtMTg1Ny5qcGc.jpg

*Drool...* 4 1/2 more weeks, and I think I may be having some of that...

naturalguy
04-29-10, 9:43 am
Yesterday was deads. Last dead workout on 5/3/1 for a little while. Going to take a break for a few weeks and do some traditional bodybuilding workouts.

Deads:

345 x 5

390 x 3

435 x 4 (had to get 1 minimum)

Followed that with only 2 sets of bent rows. I was spent.

Aggression
04-29-10, 9:45 am
Milk and Cookies? OH WOW, how was that?


As good as it sounds (srs)

brb, gettin' myself a pint of this for my cheat day

J-Dawg
04-29-10, 9:50 am
Deads with NG

Deads
4 sets warmup
345 x 5
385 x 3
435 x 2 (haven't trained heavy deads in some time, stopped at 2 with a little gas in the tank)

BB Rows
5 sets x 185 x 12

naturalguy
04-29-10, 10:10 am
brb, gettin' myself a pint of this for my cheat day

Do it, you won't regret it

Mr. Dead
04-29-10, 11:37 am
Nice session, J-Dawg!!! I hope NG is ready for tomorrow... *LOL*

Mr. Dead
04-29-10, 11:37 am
Deads with NG

Deads
4 sets warmup
345 x 5
385 x 3
435 x 2 (haven't trained heavy deads in some time, stopped at 2 with a little gas in the tank)

BB Rows
5 sets x 185 x 12

*Courtesy Bump...*

PIJW
04-29-10, 11:38 am
Nice session, J-Dawg!!! I hope NG is ready for tomorrow... *LOL*

With Fanny Pak, he is always ready

Mr. Dead
04-29-10, 11:44 am
With Fanny Pak, he is always ready

Not tomorrow, he won't be... *LOL*

Littlefry
04-29-10, 12:30 pm
Deads with NG

Deads
4 sets warmup
345 x 5
385 x 3
435 x 2 (haven't trained heavy deads in some time, stopped at 2 with a little gas in the tank)

BB Rows
5 sets x 185 x 12

Looking good in here J-Dawg. Simple basic movements utilizing heavy weight is the way to go. In my opinion there are to many different routines out there with "this or that" new an upcoming principle in them. When all you need to do is a nice compound movement with heavy weight followed by another strong compound/isolation movement to get the blood pumping.

keep up the good work.

PIJW
04-29-10, 12:32 pm
Looking good in here J-Dawg. Simple basic movements utilizing heavy weight is the way to go. In my opinion there are to many different routines out there with "this or that" new an upcoming principle in them. When all you need to do is a nice compound movement with heavy weight followed by another strong compound/isolation movement to get the blood pumping.

keep up the good work.

Well stated littlefry, i have follow that philosophy for a few years now after my dad preached it to me. I have to say it gets the work down and everything pumped instead of doing ever exercise under the moon until your bicep can't flex at all.

Razor
04-29-10, 12:51 pm
Deads with NG

Deads
4 sets warmup
345 x 5
385 x 3
435 x 2 (haven't trained heavy deads in some time, stopped at 2 with a little gas in the tank)

BB Rows
5 sets x 185 x 12

Great pulling J. Nicely done sir!

Mr. Dead
04-29-10, 1:04 pm
Hmmm... Where's NG's workout...??? "OldTimer's" must be gettin' to him, and he forgot to put it up in here... *LOL* (J/K...)

naturalguy
04-29-10, 3:09 pm
Hmmm... Where's NG's workout...??? "OldTimer's" must be gettin' to him, and he forgot to put it up in here... *LOL* (J/K...)

Post # 2597, don't call me old timer till you put your reading glasses on old man

Mr. Dead
04-29-10, 3:22 pm
Post # 2597, don't call me old timer till you put your reading glasses on old man

*LMAO!!!* Good one!!!

J-Dawg
04-30-10, 4:51 pm
Some quick updates.

Arms Thurs
Supersets of--
Standing EZ Bar Curls
6 sets x 10-12
Tricep Overhead Press
6 sets x 10-12
Hammer Curls
4 sets x 10
Pushdowns
4 sets x 10

J-Dawg
04-30-10, 4:52 pm
Chest Fri w/ G

DB Presses
3 sets of warmups
70s x 12
90s x 10
100s x 12
100s x 11

Incline DB Flyes superset w/ DB Presses
4 sets x 12 each exercise

Mr. Dead
04-30-10, 5:03 pm
Nice sessions, J!!! Decided to let the "Birthday Boy" off, today...???

naturalguy
04-30-10, 8:44 pm
Nice sessions, J!!! Decided to let the "Birthday Boy" off, today...???

I trained today brah

http://i145.photobucket.com/albums/r217/er1994/THVsei5qcGc.jpg

LayzieBone085
04-30-10, 9:29 pm
^^^^ epic!

Mr. Dead
04-30-10, 10:30 pm
*LMAO!!!* Perfect, NG!!!

smoothballer
04-30-10, 10:35 pm
Sweet shirt NG!

NWSaint
04-30-10, 10:45 pm
Simple basic movements utilizing heavy weight is the way to go. In my opinion there are to many different routines out there with "this or that" new an upcoming principle in them. When all you need to do is a nice compound movement with heavy weight followed by another strong compound/isolation movement to get the blood pumping.

Tru'Dat!!


.. THE longevity principle.. tried and true for all-time.

.. good lookin' stuff in here gentlemen.. keep up the good work.




NWSaint.

J-Dawg
05-02-10, 3:07 pm
Quads - Sun

Squats
2 warmups
135 x 15
185 x 12
225 x 10
255 x 10
275 x 6
275 x 6
275 x 6

Hack Squats
1pps x 15
2pps x 15
3pps x 15

Calves
8 sets x 15-20

mritter3
05-02-10, 3:09 pm
Nice squatting Jason...and good work on those deads

LayzieBone085
05-02-10, 4:50 pm
Yo Eric, how SCALS show go?

Firedrake
05-02-10, 5:03 pm
Nice squatting Jason...and good work on those deads

X2 -- that's some solid work there . . . color me impressed.

Mr. Dead
05-03-10, 2:09 pm
Quads - Sun

Squats
2 warmups
135 x 15
185 x 12
225 x 10
255 x 10
275 x 6
275 x 6
275 x 6

Hack Squats
1pps x 15
2pps x 15
3pps x 15

Calves
8 sets x 15-20

Sweet session!!! That'll stimulate some growth!!!

J-Dawg
05-04-10, 9:18 pm
Nice squatting Jason...and good work on those deads


X2 -- that's some solid work there . . . color me impressed.


Sweet session!!! That'll stimulate some growth!!!

Thanks guys. I'm really feeling the effects from that workout. I wanted to stop after the first set of 275 but I told myself that I need to suffer and bang out 2 more sets to really test myself.

J-Dawg
05-04-10, 9:25 pm
Shoulders (Mon)

Standing BB Press
2 warmups
135 x 12
155 x 10
175 x 6
155 x 8

Machine Laterals
4 sets x 12

Upright Rows
4 sets x 10-12

J-Dawg
05-04-10, 9:27 pm
Arms (Tues)

Close-grip Bench
5 sets x 10-12
DB Curls
5 sets x 8-12
Pushdowns
4 sets x 12
Hammer Curls
4 sets x 8-12

Wrist Curls (behind back)
4 sets x 20
Reverse Wrist Curls
4 sets x 15-20

Littlefry
05-04-10, 9:48 pm
Arms (Tues)

Close-grip Bench
5 sets x 10-12
DB Curls
5 sets x 8-12
Pushdowns
4 sets x 12
Hammer Curls
4 sets x 8-12

Wrist Curls (behind back)
4 sets x 20
Reverse Wrist Curls
4 sets x 15-20

Good looking workout here J-dawg. High volume it seems, but thats what gives a nice big arm pump. Keep up the good work.

J-Dawg
05-05-10, 10:22 am
Good looking workout here J-dawg. High volume it seems, but thats what gives a nice big arm pump. Keep up the good work.

Thanks LF. Not too high volume, just enough for a good pump. I've been cutting back on arm workouts and have been trying to focus more on the bread and butter ones like bench, squats, deads, shoulder press.

B Con
05-05-10, 11:46 am
Bread and butter is the way to go J.

Aggression
05-05-10, 12:44 pm
Bread and butter is the way to go J.

Biscuits and gravey is a better way to go. Damn, I need my cheat day to come quicker ..


niCe work up in here, J-Dawg. Keeping it simple yet effective. I like your style.

LittleMan55
05-05-10, 1:13 pm
Solid work as always J!


All this food talk between B and A in here makes me hungry. Or it could be that its meal time lol

LayzieBone085
05-05-10, 5:30 pm
How was Chinese Buffet Tuesday?

B Con
05-06-10, 10:51 am
Eric,

I concur. Watermelon is awesome.

That is all.

:)

naturalguy
05-06-10, 8:18 pm
Eric,

I concur. Watermelon is awesome.

That is all.

:)

It is awesome.


I gotta catch up and log my workouts the last few days

naturalguy
05-06-10, 8:26 pm
Yo Eric, how SCALS show go?

Sorry brah, I missed this post.

Scals show was great, he is now officially a competitive bodybuilder. He took 4th in the light heavies.

My friend who is 47 years old, entered the masters and the open and was sliced. As a lightweight, he took the whole show!!!!!!!

http://i145.photobucket.com/albums/r217/er1994/5-1-10019.jpg

LayzieBone085
05-06-10, 8:41 pm
Eric,

I concur. Watermelon is awesome.

That is all.

:)

we need more info on this!

Mr. Dead
05-12-10, 1:48 pm
Uhm... Is this thing still going...??? Or are you guys takin' a vacation...??? Just checkin'... *LOL*

Mr. Dead
05-12-10, 1:48 pm
we need more info on this!

Uhm... It's REALLY awesome!!!

LayzieBone085
05-12-10, 5:48 pm
Uhm... It's REALLY awesome!!!

So.. If you want me to stop digging your grave right now, please PM me :)

Mr. Dead
05-13-10, 1:33 pm
So.. If you want me to stop digging your grave right now, please PM me :)

Uhm... You were at the Arnold... You had the same opportunity I did, to sample the wares... *LOL*

Mr. Dead
05-13-10, 1:34 pm
Uhm... I still don't see any recent workouts in here... As NG would say... "Weak Sauce"... *LOL* (J/K...)

J-Dawg
05-13-10, 2:55 pm
Haha nice one Mr. Dead.


Was under the weather for a week but back to hitting the weights. Just needed some rest and recuperation.

Monday (Shoulders/Chest)
6 sets standing db press
6 sets flat db press
4 sets side laterals
4 sets rear delts
x 10-12 reps + lighter weight for a pump

Tuesday (Arms)
6 sets hammer curls
6 sets close-grip bench
4 sets standing db curls
4 sets pushdowns
x 10-12 + lighter weights

Wednesday (Back)
5 sets pulldowns
5 sets bb rows
4 sets pullovers
x 10-12 reps per

Thursday (Misc)
6 sets of seated calf raises
4 sets of standing calf raises
x 20
6 sets of crunches
4 sets of broom twists
x 15-20

Mr. Dead
05-13-10, 2:58 pm
I'll let illness work, as a reason, not an excuse... *LOL*
Nice sessions!!! I trust you're feeling better...???

J-Dawg
05-13-10, 4:11 pm
I'll let illness work, as a reason, not an excuse... *LOL*
Nice sessions!!! I trust you're feeling better...???

Feeling much better and back to hitting it hard.

Mr. Dead
05-13-10, 4:12 pm
Feeling much better and back to hitting it hard.

Awesome!!!

J-Dawg
05-14-10, 3:52 pm
Chest (Friday)

Flat Bench
2 warmups
135 x 12
185 x 10
225 x 8
275 x 1
225 x 10
225 x 8

Incline Flyes
4 sets x 12-15

Mr. Dead
05-14-10, 3:53 pm
Chest (Friday)

Flat Bench
2 warmups
135 x 12
185 x 10
225 x 8
275 x 1
225 x 10
225 x 8

Incline Flyes
4 sets x 12-15

Nice!!! Work, was definitely done!!! Any word, as to whether NG has done any work...??? *LOL*

naturalguy
05-14-10, 4:20 pm
Nice!!! Work, was definitely done!!! Any word, as to whether NG has done any work...??? *LOL*

I am here, hiding in the shadows.


I benched more than J-Dawg today, that is all you need to know

Mr. Dead
05-14-10, 4:25 pm
I am here, hiding in the shadows.


I benched more than J-Dawg today, that is all you need to know

Reps or weight...??? Inquiring minds want to know...

LayzieBone085
05-14-10, 4:26 pm
Dead, your asking to see your grave 20 years early. Just sayin'

Mr. Dead
05-14-10, 4:29 pm
Dead, your asking to see your grave 20 years early. Just sayin'

Meh... I turn 42, tomorrow... I've survived this long, I bet I survive longer... *LOL*

J-Dawg
05-14-10, 4:29 pm
I am here, hiding in the shadows.


I benched more than J-Dawg today, that is all you need to know


Reps or weight...??? Inquiring minds want to know...

Let's just say he does half a workout, lol. When he ends, I'm just warming up.

Mr. Dead
05-14-10, 4:33 pm
Let's just say he does half a workout, lol. When he ends, I'm just warming up.

*LOL*

naturalguy
05-14-10, 4:41 pm
Reps or weight...??? Inquiring minds want to know...

Weight of course, reps are for cardio bunnies

Mr. Dead
05-14-10, 4:42 pm
Weight of course, reps are for cardio bunnies

Ah... Still doin' 5/3/1, then...???

naturalguy
05-14-10, 4:47 pm
Ah... Still doin' 5/3/1, then...???

Taking a little break from it but will go back on soon

Mr. Dead
05-14-10, 4:48 pm
Taking a little break from it but will go back on soon

Cool... Going back to a bodybuilding training regimen, then...???

naturalguy
05-14-10, 4:56 pm
Cool... Going back to a bodybuilding training regimen, then...???

Yes for a couple of weeks

Mr. Dead
05-14-10, 4:58 pm
Yes for a couple of weeks

Hmmm... Just a few weeks...???

Mr. Dead
05-14-10, 5:07 pm
Yes for a couple of weeks


Hmmm... Just a few weeks...???

I was wondering.. Since I'm doing a Nationals Qualifier, next year... You could dust things off, and perhaps join me in a similar quest, and it would be awesome to go toe to toe onstage... Just sayin'... *LOL*

naturalguy
05-14-10, 8:17 pm
I was wondering.. Since I'm doing a Nationals Qualifier, next year... You could dust things off, and perhaps join me in a similar quest, and it would be awesome to go toe to toe onstage... Just sayin'... *LOL*

In a pie eating contest???? ok

Mr. Dead
05-14-10, 8:31 pm
In a pie eating contest???? ok

Uhm... On that one, you may need a coach... Rage actually had to curtail my 30 minutes of all you can eat, cheat meals... And, you can ask him... *LOL*

Mr. Dead
05-14-10, 9:16 pm
Uhm... On that one, you may need a coach... Rage actually had to curtail my 30 minutes of all you can eat, cheat meals... And, you can ask him... *LOL*

Just playin', NG, I know you could wipe the stage with me... *LOL*

LayzieBone085
05-14-10, 11:51 pm
Uhm... On that one, you may need a coach... Rage actually had to curtail my 30 minutes of all you can eat, cheat meals... And, you can ask him... *LOL*

Im doing a 4 pound burger in a few days. I bet i tackle it in under 30 minutes

FYI NG.. Just ordered up some Protein for Lean Mass... Just sayin' :)

naturalguy
05-15-10, 8:12 am
Im doing a 4 pound burger in a few days. I bet i tackle it in under 30 minutes

FYI NG.. Just ordered up some Protein for Lean Mass... Just sayin' :)

Nice, that is a good formula.

LayzieBone085
05-15-10, 9:14 am
Nice, that is a good formula.

Went with the vanilla good choice?
Just finished a 5lb tub of Sportpharma strawberry Just Whey, hands down the best Strawberry I have tried to date! Keep up the good work.

naturalguy
05-15-10, 9:17 am
Went with the vanilla good choice?
Just finished a 5lb tub of Sportpharma strawberry Just Whey, hands down the best Strawberry I have tried to date! Keep up the good work.

Yes, it's particularly good mixed in oatmeal. I really like the protein blend in there

TimK13
05-15-10, 10:40 pm
Hi NG

How was the ABC? After 6 hours of driving yesterday for Ryan's graduation, just couldn't get in the car for another big drive (that & had to take my last final) Hope you guys had a great time!!
Tim

naturalguy
05-15-10, 11:55 pm
Hi NG

How was the ABC? After 6 hours of driving yesterday for Ryan's graduation, just couldn't get in the car for another big drive (that & had to take my last final) Hope you guys had a great time!!
Tim

Tim, it was a great event at a really hardcore gym. I got some good pics, they should be up by monday.

TimK13
05-16-10, 9:39 pm
I'll look forward to checking out the pic's. Vinny has some up on facebook. Looks like it was a great time.


Tim, it was a great event at a really hardcore gym. I got some good pics, they should be up by monday.

J-Dawg
05-17-10, 3:26 pm
Legs (Sunday)

Was sick last week so it was been 2 weeks in between leg sessions instead of my normal 1 week. I went in to get a pump and get things ready for next week.

Squats
3 warmups
4 easy sets of 185 x 12

Leg Extensions
5 sets of 12

Leg Curls
5 sets of 12

Abductor
3 sets x 15

Adductor
3 sets x 15

J-Dawg
05-17-10, 3:29 pm
Shoulders (Mon)

Another moderate workout. No feats of strength were on the drawing board. Just a workout of slow, control reps and moderate reps.

Standing DB Press
3 warmups
50s x 12
60s x 10
60s x 10
70s x 8

DB Side Laterals
5 sets x 12

DB Rear Laterals
4 sets x 12

Mr. Dead
05-17-10, 3:56 pm
Nice sessions... Ya got in, and got it done... That's what counts...

J-Dawg
05-17-10, 4:37 pm
Nice sessions... Ya got in, and got it done... That's what counts...

Can't go all out everyday. Have to listen to the body and assess when to take slow down. That said, don't take advantage of slowing down, lol.

LayzieBone085
05-17-10, 8:25 pm
Way to put in work J, sometimes we cant have all the days go our way.

naturalguy
05-18-10, 8:32 am
Time to get back to logging workouts, yesterday I hit shoulders at Atlas Gym in Shaolin:

Seated military presses:

135 x 12
165 x 8
165 x 8
165 x 7
135 x 12

Icarian side lateral machine:

3 sets x 8-10 reps

Rear delt machine:

4 sets 10-12 reps

I ended with a couple of sets of machine presses, wanted to try out a machine they had that I have never tried before.

This gym has an excellent seated military press bench. It's rare to find these in gyms anymore for some reason.

I also did 30 minutes of cardio in the a.m.

LayzieBone085
05-18-10, 9:45 am
Hows that bodybugg treating you?
Find a good indication of what you burn with Off days, Cardio Days, and WO + Cardio yet?

J-Dawg
05-18-10, 10:25 am
Way to put in work J, sometimes we cant have all the days go our way.

Thanks LB. The rest will do my body good.


Time to get back to logging workouts, yesterday I hit shoulders at Atlas Gym in Shaolin:

Seated military presses:

135 x 12
165 x 8
165 x 8
165 x 7
135 x 12

Icarian side lateral machine:

3 sets x 8-10 reps

Rear delt machine:

4 sets 10-12 reps

I ended with a couple of sets of machine presses, wanted to try out a machine they had that I have never tried before.

This gym has an excellent seated military press bench. It's rare to find these in gyms anymore for some reason.

I also did 30 minutes of cardio in the a.m.

Nice NG. Way to hit shoulders hard.

Mr. Dead
05-18-10, 10:48 am
Nice session, NG!!! How did the shoulder hold up...???

naturalguy
05-18-10, 12:48 pm
Hows that bodybugg treating you?
Find a good indication of what you burn with Off days, Cardio Days, and WO + Cardio yet?

I wasn't going to talk about this yet as I wanted to use it a couple of weeks first but since you asked.

I've been using a Bodbybugg for the past few days. What the heck is a Bodybugg, you ask? It counts how many calories you burn in a day. It's supposed to be 90% accurate. You wear it on an armband all day (even when you sleep). It looks like this:

http://i145.photobucket.com/albums/r217/er1994/SU1HMDAwMTAtMjAxMDA1MTMtMjA0Ny5qcGc.jpg

For those that want to know the science on how it works:

http://www.bodybugg.com/science_behind_bodybugg.php

You also have to pay for a subscription to their service in order to use the bugg. Every night you hook it up to your computer via USB cable and it downloads the info. You can also purchase a digital display that will show you it all day long. The other component to this is you inputing and logging your food intake. The bodybugg program will calculate your calories and you can see what you are taking in vs what you are burning. It's pretty cool. It even has a graph that shows you when you were active and when you are not.

This was yesterdays, you can see I burned 2,790 calories (you can see on the chart I did cardio in the a.m. and then lifted around 4pm) and only took in 2,369 which is good since I am looking to lean up. The first few days however I found I was under eating quite a bit so I have upped my calories a little. Time will tell if this is helpful or not however it should make a big difference just because it increases awareness of what you are doing.

http://i145.photobucket.com/albums/r217/er1994/bodybuggscreenshot.jpg

J-Dawg
05-18-10, 3:38 pm
Arms (Tues)

Cutting down on the volume for my arm sessions. I need to concentrate more on the core lifts for the moment and cut down on expending energy/recovery time on high volume arm training.

Standing EZ Bar Curls
2 light warmups
5 sets w/ 25lb pps x 12
Skull Crushers
2 light warmups
5 sets w/ 25lb pps x 12

DB Hammer Curls
4 sets x 35s
DB Overhead Tricep Press
4 sets x 12-15

C.Coronato
05-18-10, 4:37 pm
You dont want big Guns brosef? No suns out guns out?

J-Dawg
05-21-10, 3:16 pm
You dont want big Guns brosef? No suns out guns out?

Who doesn't want the big guns, haha. First I need to work on getting my legs up to par and a stronger chest.

J-Dawg
05-21-10, 3:17 pm
Back (Wed)

Pullups
2 sets of warmups
3 sets of 10

Cable Rows
4 sets x 10-12

Deads
4 sets x 10

J-Dawg
05-21-10, 3:22 pm
Misc (Thurs)

Forearms
Needed a good, quick blast.
6 sets total Rope curls

Calves
Standing Calf Raises
4 sets x 15

Abs
6 sets total lower leg lifts

J-Dawg
05-21-10, 3:27 pm
Chest (Fri)

Trained w/ NG

Flat Bench
2 warmups
135 x 10
185 x 10
225 x 5
275 x 1
245 x 3

DB Flyes
5 sets x 12

Tricep Pushdowns
6 sets x 12 (to kick up some tricep action while the tri's were pumped)

naturalguy
05-21-10, 3:32 pm
Back w/J on Wed:

Chins: haven't done these in months

3 sets 8-10 reps

Cable rows:

4 sets 10-12 reps

Deads:

3 sets 8 reps

30 minutes cardio in the a.m.

naturalguy
05-21-10, 3:33 pm
Bench w/J:

Went up to 315 for 2 sets of singles. It's been a long time since I benched 3 pies, it wasn't easy but the good news is the shoulder feels good.


Triceps:

Cable pushdowns:

4 sets 8-10 reps

Lying dumbell extensions:

3 sets 6-8 reps

30 minutes of cardio in the a.m.

LayzieBone085
05-21-10, 4:17 pm
Busting out 3 plates? Damn i dont wanan mess with you guys on bench!

naturalguy
05-21-10, 4:46 pm
Busting out 3 plates? Damn i dont wanan mess with you guys on bench!

Just getting started Bob

FITGYM
05-21-10, 5:54 pm
Bench w/J:

Went up to 315 for 2 sets of singles. It's been a long time since I benched 3 pies, it wasn't easy but the good news is the shoulder feels good.




Good work NG.

J-Dawg
05-23-10, 8:48 pm
Legs (Sun)

Squats
5 sets x 10

Leg Press
4 sets x 12

Leg Extensions
4 sets x 10-12

Seated Leg Curls
5 sets x 12

Seated Calf Raises
5 sets x 15

Calf Press Machine
4 sets x 20

Abs
Lying Leg Raises
4 sets x 20

Crunches
4 sets x 20

Leg Raises
4 sets x 15

J-Dawg
05-24-10, 3:16 pm
Shoulders (Mon)

Trained w/ NG.

Standing BB Press
2 warmups
135 x 8
165 x6
165 x 6
165 x 7
135 x 15

DB Side Laterals superset w/ Rear Laterals
3 sets x 10 each exercise

Firedrake
05-24-10, 3:18 pm
You guys have such fun . . . always solid work going on, and somehow I can imagine the byplay that goes on. <grin>

J-Dawg
05-24-10, 3:23 pm
You guys have such fun . . . always solid work going on, and somehow I can imagine the byplay that goes on. <grin>

The byplay is what makes the workout, lol.

naturalguy
05-24-10, 4:05 pm
You guys have such fun . . . always solid work going on, and somehow I can imagine the byplay that goes on. <grin>

You mean the trash talk

Mr. Dead
05-24-10, 4:08 pm
You mean the trash talk

Who would trash talk, around here...???

Firedrake
05-24-10, 5:03 pm
You mean the trash talk

_I_ would certainly never characterize it in that fashion, sir. I have no desire to be mashed to a pulp by your brute strength . . .

(grin,duck and run . . .)

C.Coronato
05-24-10, 5:07 pm
Went up to 315 for 2 sets of singles. It's been a long time since I benched 3 pies, it wasn't easy but the good news is the shoulder feels good.



Nice man. Thats solid for sure.

LayzieBone085
05-24-10, 5:43 pm
I see a lot of talking in here..... oh wait.. thats all that goes down :)

J-Dawg
05-25-10, 10:05 am
I see a lot of talking in here..... oh wait.. thats all that goes down :)

Zing! Lol.

naturalguy
05-26-10, 4:30 pm
Getting back to logging workouts, back today at the U without J-Dawg:

Lat pulldowns:

3 sets 8-10 reps

Bent over rows:

3 sets 8 reps

Deadlifts:

4 sets 3-6 reps

Finished off with one set of chins (just felt like doing 'em)

30 minutes of cardio in the a.m.

LayzieBone085
05-26-10, 5:44 pm
Looks like the session on Thursday night before the Arnold. Now how was chinese tuesday?

naturalguy
05-27-10, 7:03 am
Looks like the session on Thursday night before the Arnold. Now how was chinese tuesday?

We haven't been going :(


Been eating real strict and measuring everything which is tough to do at the buffet. Right now I am only having one bad meal on Sundays. Time to get serious although I do miss the buffet.

J-Dawg
05-27-10, 8:34 am
We haven't been going :(


Been eating real strict and measuring everything which is tough to do at the buffet. Right now I am only having one bad meal on Sundays. Time to get serious although I do miss the buffet.

x2. Chinese buffet has been dropped for the time being. Gotta eat clean and cut up for the summer months. I'm not one for bulking in the summer and it seems that it's my instinct--As soon as the weather gets hot, it's time to clean up the diet and remove the junk. Not really missing it either.

Big Wides
05-27-10, 8:38 am
damn....cutting up for the summer and missing food. Reading that makes me feel like a fat ass after I was thinking last night in the middle of the session "I could go for a Rice Krispy Treat right now".....


Soild work fellas

newbreed
05-27-10, 12:30 pm
We haven't been going :(


Been eating real strict and measuring everything which is tough to do at the buffet. Right now I am only having one bad meal on Sundays. Time to get serious although I do miss the buffet.

I LOVE buffets. Sucks being away form those. Training looks good though bro and in time, being away from them buffets will pay off BIG TIME. Keep training hard bro

LayzieBone085
05-27-10, 5:32 pm
x2. Chinese buffet has been dropped for the time being. Gotta eat clean and cut up for the summer months. I'm not one for bulking in the summer and it seems that it's my instinct--As soon as the weather gets hot, it's time to clean up the diet and remove the junk. Not really missing it either.

Well, at least I am not the only one.
Where you guys pigging out on Sundays? Ever think of controlled refeeds instead of a buffet/cheat meal? Just curious.

naturalguy
05-28-10, 10:32 am
Well, at least I am not the only one.
Where you guys pigging out on Sundays? Ever think of controlled refeeds instead of a buffet/cheat meal? Just curious.

I have been having a cheat meal on Sundays - anything goes. Down the road if/when I need to I will tighten it up to be more controlled.

Mr. Dead
05-28-10, 11:16 am
What's goin' on, in here...???

Big Wides
05-28-10, 11:20 am
What's goin' on, in here...???

a bunch of restricted eating

Mr. Dead
05-28-10, 11:21 am
a bunch of restricted eating

At 1 one day out, from showtime, I know all about restricted eating... *LOL*

J-Dawg
05-28-10, 3:19 pm
Chest w/ NG (Fri)

No high reps, just enough to get a pump b/c of lack of sleep this week.

Flat Bench
2 warmups
135 x 10
185 x 10
225 x 3
225 x 3
225 x 5
225 x 5
225 x 5

DB Flyes
5 sets x 12

Abs
Lower Leg Raises
5 sets x 15

Crunches
5 sets x 15

J-Dawg
05-28-10, 3:20 pm
At 1 one day out, from showtime, I know all about restricted eating... *LOL*

Nice, just about there Mr. Dead. How ya feeling?

Aggression
05-28-10, 3:29 pm
Chest w/ NG (Fri)

No high reps, just enough to get a pump b/c of lack of sleep this weak.

Flat Bench
2 warmups
135 x 10
185 x 10
225 x 3
225 x 3
225 x 5
225 x 5
225 x 5

fixed

J-Dawg
05-28-10, 3:39 pm
fixed

I definitely can't argue with that, haha. Gotta step up for next week.

naturalguy
05-28-10, 3:45 pm
fixed

roflmao

naturalguy
05-28-10, 4:34 pm
Memorial day bench-a-palooza blast off with J-Dawg at the U with AC/DC blasting on the wheels of steel

Bench - went up to 315 for a single again like last week, shoulder feels good

Triceps:

Cable extensions:

4 sets 6-8 reps

Lying dumbell extensions:

3 sets 6-8 reps

Reverse grip cable extensions:

2 sets 12 reps

30 minutes of cardio in the a.m.

Exactly 2 weeks using the Bodybugg: I am averaging burning right around 3,000 calories per day. I've been averaging taking in 2,300 per day. I am definitely getting leaner, I was able to tighten my belt another notch. The scale reads 197, I was 200 last week. I think I could do with eating some more calories, I am not interested in really losing too fast as long as it's consistent. It's been a really big help with being aware of my diet and how many calories I burn. I may try to burn more and take more in, we will see.

Mr. Dead
05-28-10, 5:21 pm
Nice, just about there Mr. Dead. How ya feeling?

Tired, weak, hungry, but ready to do it up!!!

LayzieBone085
05-28-10, 5:38 pm
I love the smack talk in here. Feels like I am listening to the Jim Rome show. LOL

J-Dawg
05-30-10, 3:53 pm
Here's the weekend lifts

Back (Sat)
Nautilus Row Machine
Wide Grip
5 sets x 10

Close Grip
4 sets x 10-12

Pullups (wide)
4 sets x 8

Biceps/Forearms
Preacher Curls
5 sets x 10-12

Hammer Curls
4 sets x 12

Wrist Curls
4 sets x 20

Reverse Wrist Curls
4 sets x 25

J-Dawg
05-30-10, 3:55 pm
Legs (Sun)

Hack Squats
4 sets x 12

Squats
135 x 12
225 x 10
245 x 8
275 x 5
275 x 5

Deadlifts
135 x 12
225 x 10
315 x 10
365 x 6
415 x 3
415 x 3

LayzieBone085
05-30-10, 8:06 pm
415 x 3.. where was that at the Arnold? Smokes bro!

J-Dawg
05-30-10, 8:39 pm
415 x 3.. where was that at the Arnold? Smokes bro!

I haven't deadlifted heavy in awhile. Thought I'd break from the weak sauce and go a bit heavier. No chalk. No belt.

naturalguy
05-31-10, 8:24 am
Legs (Sun)

Hack Squats
4 sets x 12

Squats
135 x 12
225 x 10
245 x 8
275 x 5
275 x 5

Deadlifts
135 x 12
225 x 10
315 x 10
365 x 6
415 x 3
415 x 3

Squats and deads in the same workout = impressive.


I trained bi's and forearms on Saturday at Atlas Gym, legs yesterday at Globo Gym, nothing crazy, light squats, gearing up for another run at 5/3/1.

scals
05-31-10, 10:27 am
Lookin good fellas. Hope all is well.

J-Dawg
05-31-10, 11:04 am
Shoulders (Mon)

Seated Shoulder Press
3 warmups
135 x 12
165 x 8
175 x 6
175 x 6

DB Side Laterals
4 sets x 12

DB Rear Laterals
4 sets x 12

Triceps
Pushdowns
5 sets x 12-15

Reverse Grip Pushdowns
5 sets x 12-15

Calves
Seated Calf Raises
8 sets x 20-25

Abs
Decline Crunches
6 sets x 12-15

J-Dawg
06-01-10, 11:36 am
NG, took the weekend off?

Mr. Dead
06-01-10, 11:49 am
NG, took the weekend off?

I'm sure NG isn't slack-a-lackin'... Or... Is he...??? Inquiring minds want to know... *LOL*

naturalguy
06-01-10, 1:17 pm
NG, took the weekend off?

You should know better, I hit it hard

Mr. Dead
06-01-10, 1:18 pm
NG, took the weekend off?


I'm sure NG isn't slack-a-lackin'... Or... Is he...??? Inquiring minds want to know... *LOL*


Squats and deads in the same workout = impressive.


I trained bi's and forearms on Saturday at Atlas Gym, legs yesterday at Globo Gym, nothing crazy, light squats, gearing up for another run at 5/3/1.

Looks like the answer was right in front of us... *LOL*

naturalguy
06-02-10, 4:17 pm
Back on 5/3/1

After a few week hiatus, I am back on a new 5/3/1 cycle. I plugged in my numbers and off I go.

Today was deads:

295 x 5

340 x 5

385 x 5

Good mornings: 3 sets 6-8 reps

Chins: 3 sets bodyweight x 8-10 reps

30 minutes of cardio in the a.m.

Aggression
06-02-10, 4:27 pm
Another round of 5/3/1. niCe. After every wave, I want to go back to the 'traditional' training, but I can't help but want to keep increasing the strength. Its too good to let go.

J-Dawg
06-02-10, 4:45 pm
Back (Wed)

Just trained upper back on Sat and lower back on Sun. To get back on the Wed routine, I threw in a day of various grip pulldowns.

Wide Grip Overhand
5 sets x 12
Close Grip Underhand
5 sets x 12
Wide Grip Underhand
5 sets x 12

naturalguy
06-02-10, 4:46 pm
Another round of 5/3/1. niCe. After every wave, I want to go back to the 'traditional' training, but I can't help but want to keep increasing the strength. Its too good to let go.

Yes, I missed it

LayzieBone085
06-02-10, 5:46 pm
Hey J, ever do weighted chins? They will build your back into a brick real fast and help with biceps as well. Can never have enough guns :)

scals
06-02-10, 8:43 pm
180 pull-ups! Nice J.

naturalguy
06-04-10, 8:47 am
I am a creature of habit when dieting and usually eat everything the same way everyday, I really have no problem with this, I know many people find it boring or stale but I really don't mind. That being said I am human and do like some variety.

For breakfast I always eat oatmeal (some times substitute ezekiel bread) and eggs. I usually scramble my eggs and microwave my oatmeal and then add some splenda and 1 scoop of Ultra Whey Pro. This morning I decided I wanted some protein pancakes so I made some and thought I would share my recipe here with you. It's really simple to make and gives you some good variety, even though it's the same food I eat every day it has different texture, mouth feel and taste.

Start with 1 cup of oats (you can adjust this to whatever your macro intake is at the time, yes I do eat carbs)

http://i145.photobucket.com/albums/r217/er1994/Journey/SU1HMDAwMTktMjAxMDA2MDQtMDU1OS5qcGc.jpg

Add: 2 whole eggs and 4 egg whites (again you can adjust this to your diet) 1 packet Splenda and 1 scoop Ultra Whey Pro (Mocha Cappuccino today) and mix

http://i145.photobucket.com/albums/r217/er1994/Journey/SU1HMDAwMjAtMjAxMDA2MDQtMDYwMi5qcGc.jpg

Put it in a pan and cook:

http://i145.photobucket.com/albums/r217/er1994/Journey/SU1HMDAwMjEtMjAxMDA2MDQtMDYwNC5qcGc.jpg

Serve and enjoy with sugar free syrup:

http://i145.photobucket.com/albums/r217/er1994/Journey/SU1HMDAwMjItMjAxMDA2MDQtMDYxMC5qcGc.jpg

G Diesel
06-04-10, 9:21 am
Awesome pancake pics NG... Way to get creative and make the clean food tasty.

Peace, G

C.Coronato
06-04-10, 9:57 am
I think im going to have to give that a whirl. I am going to have it cut it in half, as i only have one egg yolk. But im excited. Ill post up Monday how it goes.

J-Dawg
06-04-10, 10:07 am
Looks pretty good NG. But don't be throwing away any egg yolks in the process of making these pancakes :(

J-Dawg
06-04-10, 3:57 pm
Misc (Thurs)

Calves
10 sets standing calf raises x 15-20

Abs
5 sets lying leg raises x 15
5 sets of crunches x 15
5 sets of oblique crunches
10 mins of side twists w/ light barbell

J-Dawg
06-04-10, 3:59 pm
Bench (Fri)

Trained w/ G and NG at the U.

Flat Bench Press
2 warmups
135 x 12
185 x 10
225 x 6
275 x 1
275 x 1
275 x 1
275 x 1

DB Flyes
5 sets x 12-15

naturalguy
06-04-10, 4:05 pm
Bench a palooza with J-Dawg and G

Went up to 315 x 1 then a set of 275 x3. Shoulder feels good

I hit tri's after with 4 sets of cable extensions 6-10 reps followed by non-stop one arm overhead extensions - 4 sets 6-8 reps

I hit 30 minutes of cardio in the a.m.

Firedrake
06-04-10, 4:55 pm
Looking good, gentlemen -- mind you, I don't know what I'd do with myself doing that few reps. <grin> I hope to find out again in August.

LayzieBone085
06-04-10, 5:52 pm
Cardio.

Wait

Am i in the right log?

PIJW
06-04-10, 5:53 pm
Cardio.

Wait

Am i in the right log?

lol

Mr. Dead
06-04-10, 5:53 pm
Cardio.

Wait

Am i in the right log?

It's bikini season...

J-Dawg
06-06-10, 12:48 pm
Legs (Sun)

Squats
2 warmups
135 x 15
225 x 8
275 x 6
275 x 10

Deads
warmups
135 x 12
225 x 10
315 x 8
405 x 3

Leg Extensions
5 sets x 12

Leg Curls
5 sets x 12

scals
06-06-10, 2:49 pm
Real strong work J. How do you like squatting before deads? I usually do deads first to warm up my legs.