View Full Version : J-Dawg & naturalguy: Powerlifting and Gainz
11.14.12
Deads and hamstrings at the U HQ w/ NG
Deficit deads (stand on 45lb plate)
Warmups
135 x 5
135 x 5
225 x 3
275 x 3
315 x 3
365 x 3
405 x 3
455 x 1
500 x 1 (add belt) - PR b/c I never do these.
These felt good for the first time in awhile today.
Glute Ham Raises
4 sets x 8
Leg Curls
3 sets x 10-12
Abs - lower leg lifts
4 sets x 12+
Mr. Dead
11-14-12, 4:11 pm
11.14.12
Deads and hamstrings at the U HQ w/ NG
Deficit deads (stand on 45lb plate)
Warmups
135 x 5
135 x 5
225 x 3
275 x 3
315 x 3
365 x 3
405 x 3
455 x 1
500 x 1 (add belt)
These felt good for the first time in awhile today.
Glute Ham Raises
4 sets x 8
Leg Curls
3 sets x 10-12
Rustled NAUT's Jimmies
Stirred the pot
*Fixed...*
Hahaha, he always gets mad that RX Muscle stole the name idea after we did it at the Arnold in 2009 (I think that was the first year we did it).
And who would have thunk it? The NAUT actually participated that year: http://forum.animalpak.com/showthread.php?22834-Bros-vs-Bros-Big-Wides-vs-JUGGERNAUT-quot-Howmuchyabench-quot
I noticed, hahaaa
*Fixed...*
Any day of the week that ends in y, should involve rustling the NAUT's jimmies, lol.
I noticed, hahaaa
Haha, yep. That gets him every time.
Altered Beast
11-14-12, 4:24 pm
Is NG still alive?
Is NG still alive?
He was in the gym and actually had a good workout today.
Mr. Dead
11-14-12, 4:30 pm
Is NG still alive?
He seems to prefer to log his misadventures here:
http://forum.bodybuilding.com/showthread.php?t=120942081
Altered Beast
11-14-12, 4:33 pm
He seems to prefer to log his misadventures here:
http://forum.bodybuilding.com/showthread.php?t=120942081
Extra flaming.
Mr. Dead
11-14-12, 4:37 pm
Extra flaming.
He still does not escape my comments, over there... *LOL*
11.16.12
Benchapalooza at the U HQ w/ NG.
Flat Bench - all paused reps
Warmups
135 x 5
185 x 5
225 x 3
275 x 3 (paused rep PR!)
Noticed discomfort in my right elbow/tricep--may need to warm it up better in between lifts.
Incline DB Press - deep reps
60s x 8
90s x 8
120s x 4 (PR for incline)
Incline DB Flyes
4 sets x 12
Look at those big ol 120's on incline! Nice and strong J!
Mr. Dead
11-16-12, 4:15 pm
With that elbow/tricep issue, you might want to consider a sleeve... I used to have issues with that area, but once I started wearing an elbow sleeve I had zero problems...
Look at those big ol 120's on incline! Nice and strong J!
Felt pretty good!
With that elbow/tricep issue, you might want to consider a sleeve... I used to have issues with that area, but once I started wearing an elbow sleeve I had zero problems...
Haven't thought of that yet but I may need to check that out, esp. to keep 'em warm while benching/tricep work.
11.17.12
Shoulders and Bi's @ Retro
Shoulder Press
Warmups
135 x 5
165 x 5
175 x 5
Side Laterals
4 sets x 12
Rear Delts
4 sets x 10
Preacher Curls
4 sets x 10
DB Curls
2 sets x 10
Reverse Curls
4 sets x 10
Wrist Curls
4 sets x 15+
Reverse Wrist Curls
4 sets x 12+
VANCLEAVE
11-19-12, 1:07 pm
11.17.12
Shoulders and Bi's @ Retro
Shoulder Press
Warmups
135 x 5
165 x 5
175 x 5
175 x 5......
O.o
You do the damn thing!
Mr. Dead
11-19-12, 1:27 pm
Haven't thought of that yet but I may need to check that out, esp. to keep 'em warm while benching/tricep work.
Exactly... And, then there's a BigAnt trick, for those, as well... Line the inside of the sleeve with icy hot...
11.18.12
Triceps and Back @ Retro
Close Grip Decline Bench
Warmups
135 x 8
185 x 5
225 x 5
250 x 3
265 x 3
Overhead Cable Extensions
4 sets x 10-12
Pullups
6 sets x 8 with varying grip
Hammer Strength Machine Row
Wide Grip
3 sets x 10
Closer Grip
3 sets x 10
175 x 5......
O.o
You do the damn thing!
It was a good workout but a little lighter than usual. I'm trying to get my bench up but have to sacrifice shoulder press weight for the time being!
Exactly... And, then there's a BigAnt trick, for those, as well... Line the inside of the sleeve with icy hot...
The icy hot cream is magic!
11.19.12
Quads @ the U HQ with NG in the house.
Squats - slight deload (focused more on using hips today)
Warmups
135 x 5
135 x 5
225 x 5
275 x 3
315 x 3
365 x 2
225 x 5
Hack Squats - deep reps ATG
1pps x 10
2pps x 8
3pps x 6
3pps x 6
Leg Extensions
2 sets x 15
Nice work J-Dawg. Make sure Naturalguy doesn't look into the schedule at Diamond gym, he's liable to get all kinds of fired up.......lol
Altered Beast
11-19-12, 4:43 pm
Yep, training with NG always leads to a deload...... =)
JUGGERNAUT
11-19-12, 4:52 pm
Yep, training with NG always leads to a deload...... =)
zing
Nice work J-Dawg. Make sure Naturalguy doesn't look into the schedule at Diamond gym, he's liable to get all kinds of fired up.......lol
Very true!
Yep, training with NG always leads to a deload...... =)
Hahaha, that is correct. When you train with him, it's good to factor your deload week so that you won't be let down during the workouts, lol.
zing
The NAUT could take off a year and his overall numbers would be close to NGs maxes.
11.20.12
Conditioning at the U HQ w/ Aggression
Prowler
40 yards x 10 trips.
I have a love hate relationship with the prowler.
I have a love hate relationship with the prowler.
It's the only type of relationship to have with it, lol.
11.21--11.27: no training
Had to take off from training due to the flu. I hope to be back tomorrow but I'm not going to push it. I want to be back to full health before hitting the weights again!
According to the calendar, there's about 8 weeks of solid training left before the January 26th meet in Newark, NJ: http://www.rychlakpowersystems.com/FORMS/2013_NJ_State&NA_ChampsEntry.pdf
smoothballer
11-28-12, 8:27 am
Damn J, this freaking flu is hitting everyone. Had it last week too. Felt like I was going to die.
Yep, got me too along with a stomach virus that had me pissing out my ass and puking my guts out. be lucky you only got the flu!
Damn J, this freaking flu is hitting everyone. Had it last week too. Felt like I was going to die.
Damn! I know the feeling, haha. But we'll slowly but surely get back to full strength!
Yep, got me too along with a stomach virus that had me pissing out my ass and puking my guts out. be lucky you only got the flu!
Oh man, I definitely feel bad for you! I know the pain of having a stomach virus (and food poisoning too). A stomach virus hit me hard last year at the Arnold and I couldn't even make it to The Cage that Sunday. Everything came out of every end of the body, lol, and I could barely move.
But I hope you're better now and getting back to health!
Damn! I know the feeling, haha. But we'll slowly but surely get back to full strength!
Oh man, I definitely feel bad for you! I know the pain of having a stomach virus (and food poisoning too). A stomach virus hit me hard last year at the Arnold and I couldn't even make it to The Cage that Sunday. Everything came out of every end of the body, lol, and I could barely move.
But I hope you're better now and getting back to health!
Thanks J, gettingg there. Hit a nice little chest and tri session to try and sweat some of it out of me. Fluids and foods are going down much better! That sucks to have period, but to get it at the Arnold! Fuck! I was down 16lb, and slowly getting some of that back!
Aggression
11-28-12, 1:12 pm
11.21--11.27: no training - Had to take off from training due to the flu.
http://media.salon.com/2009/11/im_bitter_and_resentful_and_have_no_trust.jpg
Thanks J, gettingg there. Hit a nice little chest and tri session to try and sweat some of it out of me. Fluids and foods are going down much better! That sucks to have period, but to get it at the Arnold! Fuck! I was down 16lb, and slowly getting some of that back!
I know, that weight comes off fast! Luckily it's most water weight that you can add back on when you get fully hydrated again. Glad to hear the fluids and foods are getting down better now.
http://media.salon.com/2009/11/im_bitter_and_resentful_and_have_no_trust.jpg
lolquemexicanpear.jpg
11.28.12
First day back. Still a bit run down but got in a decent session.
Lower back + upper back with NG. TDirty and G came in a bit later.
Deads
Warmups
135 x 5
135 x 5
225 x 5
275 x 3
315 x 3
365 x 3
405 x 3
GluteHam Raises
4 sets x 6
Leg Curls
4 sets x 10
BB Rows
4 sets x 8
Pullups (wide)
4 sets x 8
Altered Beast
11-28-12, 4:32 pm
Who is T-Dirty and why is he dirty?
11.28.12
First day back. Still a bit run down but got in a decent session.
Lower back + upper back with NG. TDirty and G came in a bit later.
Deads
Warmups
135 x 5
135 x 5
225 x 5
275 x 3
315 x 3
365 x 3
405 x 3
GluteHam Raises
4 sets x 6
Leg Curls
4 sets x 10
BB Rows
4 sets x 8
Pullups (wide)
4 sets x 8
Come back after it with deads, epic!
Who is T-Dirty and why is he dirty?
The one and only Dirt Malone. I gotta get him to post in here, lol.
Come back after it with deads, epic!
I was winded at first but pushed it up a notch after getting warmed up. I still feel fatigued from being sick and am hoping to be up and running full steam by the ABC this weekend. I can't perform poorly at Skiba's!
I was winded at first but pushed it up a notch after getting warmed up. I still feel fatigued from being sick and am hoping to be up and running full steam by the ABC this weekend. I can't perform poorly at Skiba's!Feeling ya on this, and my gym was packed so pressure to perform was on! hahahahaha! youll kill it no doubt.
Mr. Dead
12-04-12, 1:26 pm
http://2.bp.blogspot.com/-MN36yQ2W4Lw/T_WTYxifAyI/AAAAAAAADfU/d3sgBgyhbtM/s640/unrustling-for-jimmies-purpledranknj-tumblr.jpg
Aggression
12-04-12, 1:32 pm
Nothing for nothing, but I believe its time to let the 'jimmie rustling' meme go, Mr Dead. That shit was beat to death months ago.
Mr. Dead
12-04-12, 1:34 pm
Nothing for nothing, but I believe its time to let the 'jimmie rustling' meme go, Mr Dead. That shit was beat to death months ago.
Point taken... I still get a chuckle out of them, on occasion, though... *LOL*
Aggression
12-04-12, 5:20 pm
If 1550 is the Pro qualifying total for 220 raw amateur in RPS .. and there is no difference between raw modern and raw classic pro qualifying totals (both 1550) .. then why even bother not wrapping teh knees?
smoothballer
12-05-12, 8:30 am
If 1550 is the Pro qualifying total for 220 raw amateur in RPS .. and there is no difference between raw modern and raw classic pro qualifying totals (both 1550) .. then why even bother not wrapping teh knees?
Interesting and definitely a valid point
If 1550 is the Pro qualifying total for 220 raw amateur in RPS .. and there is no difference between raw modern and raw classic pro qualifying totals (both 1550) .. then why even bother not wrapping teh knees?
Looks like the expression "Don't be a fool, wrap your tool" is once again relevant.
Well... it's always been relevant...
Aggression
12-05-12, 9:03 am
Looks like the expression "Don't be a fool, wrap your tool" is once again relevant.
Well... it's always been relevant...
I like to live life dangerously.
Nothing for nothing, but I believe its time to let the 'jimmie rustling' meme go, Mr Dead. That shit was beat to death months ago.
http://cdn.memegenerator.net/instances/400x/31402736.jpg
If 1550 is the Pro qualifying total for 220 raw amateur in RPS .. and there is no difference between raw modern and raw classic pro qualifying totals (both 1550) .. then why even bother not wrapping teh knees?
This is a very interesting point you make A.
But will NG even hoist in the event?
Looks like the expression "Don't be a fool, wrap your tool" is once again relevant.
Well... it's always been relevant...
Haha, that's a good one.
Do you guys think the wraps help on deadlift at all? My weakness is exploding off the floor.
Aggression
12-06-12, 12:37 pm
But will NG even hoist in the event?
http://cdn.memegenerator.net/instances/400x/23938840.jpg
Finally back in action again in the gym. The flu really kicked my ass this time around (can't remember getting it since I was little). And from what the CDC is saying, this season could be really bad for the flu. http://www.webmd.com/cold-and-flu/news/20121203/flu-activity-statistics
12.2.12
Quads
Squats (no belt)
Warmups
135 x 5
135 x 5
225 x 5
275 x 3
315 x 3
315 x 3
Hack Squats
1pps x 10
2pps x 10
3pps x 10
3pps x 10
Leg Extensions
3 sets x 15
Mr. Dead
12-06-12, 12:42 pm
Nice work, J...!!! As far as the flu goes... It's mandatory for all staff here at the hospital to get the vaccination...
http://cdn.memegenerator.net/instances/400x/23938840.jpg
http://weknowmemes.com/wp-content/uploads/2011/11/look-at-all-the-fucks-i-give-squidward.jpg
Nice work, J...!!! As far as the flu goes... It's mandatory for all staff here at the hospital to get the vaccination...
Yep. At a hospital level, it makes sense to make sure all workers are vaccinated so it doesn't spread!
Mr. Dead
12-06-12, 1:11 pm
http://weknowmemes.com/wp-content/uploads/2012/10/not-sure-if-i-dont-care-about-anything-or.jpg
Altered Beast
12-06-12, 1:37 pm
Agg, you know J and NG will never let the memes go!
LOL!
I was getting sick of the fruity looking gorilla with the motherly look on his face!
Aggression
12-06-12, 1:46 pm
I was getting sick of the fruity looking gorilla with the motherly look on his face!
That's the exact one I was putting a stop to. You're welcome, haha.
Finally back in action again in the gym. The flu really kicked my ass this time around (can't remember getting it since I was little). And from what the CDC is saying, this season could be really bad for the flu. http://www.webmd.com/cold-and-flu/news/20121203/flu-activity-statistics
12.2.12
Quads
Squats (no belt)
Warmups
135 x 5
135 x 5
225 x 5
275 x 3
315 x 3
315 x 3
Hack Squats
1pps x 10
2pps x 10
3pps x 10
3pps x 10
Leg Extensions
3 sets x 15
12.3.12
Light Shoulders
DB Presses
Warmups
30s x 12
45s x 12
55s x 12
65s x 12
Side Laterals
4 sets x 12
Rear Laterals
4 sets x 12
Biceps
Seated DB Curls
4 sets x 10
Standing DB Curls
4 sets x 10
12.4.12
20 min of sled pulling w/ 45lb plate
12.5.12
Deficit Deadlifts (using 35lb plates)
Warmups
115 x 5
185 x 5
255 x 5
325 x 5
395 x 3
450 x 3
Barbell Hip Thrusts
4 sets x 10
Superset the following:
Glute Kickback Machine
3 sets x 12
Leg Curls
3 sets x 12
Agg, you know J and NG will never let the memes go!
LOL!
I was getting sick of the fruity looking gorilla with the motherly look on his face!
The memes rule...
http://cdn.memegenerator.net/instances/400x/31407394.jpg
That's the exact one I was putting a stop to. You're welcome, haha.
It was good for a little while though.
12.6.12
Conditioning Day
20 min of sled pulling w/ 45lb plate
naturalguy
12-06-12, 6:23 pm
Looks like I am going to have to brush the dust off and start posting my workouts here again
Mr. Dead
12-06-12, 6:28 pm
Looks like I am going to have to brush the dust off and start posting my workouts here again
And you are...???
naturalguy
12-06-12, 6:37 pm
And you are...???
Don't rustle my j....................... oh wait, Aggression is going to drop the hammer on me if I say that
Mr. Dead
12-06-12, 6:41 pm
Don't rustle my j....................... oh wait, Aggression is going to drop the hammer on me if I say that
I think it's the memes of the R rather than mentioning Jimmies or Vajayjays, that has caused his ire...
naturalguy
12-06-12, 6:51 pm
I think it's the memes of the R rather than mentioning Jimmies or Vajayjays, that has caused his ire...
I think it's the lack of carbs, he's grumpy in the daytime until he eats his carbs at night
I think it's the lack of carbs, he's grumpy in the daytime until he eats his carbs at night
Taking away carbs is never good for mood, haha.
12.7.12
Benchapalooza with NG. First heavier session post-flu. Coming back into the groove and starting to feel stronger. Just waiting to get my appetite back!
Flat Bench
Warmups
135 x 8
185 x 3
225 x 3
245 x 1
275 x 1
285 x 1
Incline DBs
50s x 10
70s x 8
90s x 8
DB Flyes
3 sets x 10
naturalguy
12-07-12, 3:37 pm
No better way to start logging again than benchapalooza. I've been getting back to benching with some weight after some issues with my shoulder, I didn't bench at all in October but each week I am getting stronger and the shoulder is ok as long as I keep the volume down.
Trained at the U w/J-Dawg
Bench:
225 x 3
245 x 1
275 x 1
315 x 1
All with contest reps and with full pause
Incline "Tate" Presses:
5 x 6-12 reps
Lying dumbell rollovers:
3 x 4-8
Rotator cuff exercises
Mr. Dead
12-07-12, 3:41 pm
Nice work...!!! BOTH of you...
12.7.12
Benchapalooza with NG. First heavier session post-flu. Coming back into the groove and starting to feel stronger. Just waiting to get my appetite back!
Flat Bench
Warmups
135 x 8
185 x 3
225 x 3
245 x 1
275 x 1
285 x 1
Incline DBs
50s x 10
70s x 8
90s x 8
DB Flyes
3 sets x 10Nice work J! I feel ya man. The strength is back but my appetite is still down. Getting better though!
Altered Beast
12-07-12, 3:53 pm
Nice work J! I feel ya man. The strength is back but my appetite is still down. Getting better though!
hGh! Wait, what?
=)
naturalguy
12-09-12, 2:08 pm
Saturday's workout - Retro Fitness, Staten Island, NY
Upper back & bi's
Lat pulldowns (individual handles):
5 x 6-12 reps
Bent over barbell rows:
4 x 6-8
Wide grip chins:
2 x 6
Seated cable rows wide grip:
4 x 8-12
Incline dumbell curls:
4 x 8-12
Preacher curl machine:
4 x 10-12
wrist curls & rotator cuff work
Sunday - Squats & deads - Skiba's:
Squats with contest depth commands:
295 x 3
315 x 3
315 x 3
315 x 3
400 x 3 w/reverse monster mini bands
Deficit deads off a 6" box:
5 x 5 reps
Back attack:
2 x 10
NG nice couple days! Strong squatting! Whats the world coming to when your posting in here on a Sunday?
Nice work...!!! BOTH of you...
Thanks MD!
Nice work J! I feel ya man. The strength is back but my appetite is still down. Getting better though!
That's good to hear! I'm still not 100% but hope to be soon. I took the weekend to rest up more and skipped training like I usually would b/c I still felt run down. I think my daughter is the culprit b/c the kids in her pre-school class are always sick, lol.
hGh! Wait, what?
=)
Wait, what? LOL. I have heard HGH increases appetite!
Saturday's workout - Retro Fitness, Staten Island, NY
Upper back & bi's
Lat pulldowns (individual handles):
5 x 6-12 reps
Bent over barbell rows:
4 x 6-8
Wide grip chins:
2 x 6
Seated cable rows wide grip:
4 x 8-12
Incline dumbell curls:
4 x 8-12
Preacher curl machine:
4 x 10-12
wrist curls & rotator cuff work
Sunday - Squats & deads - Skiba's:
Squats with contest depth commands:
295 x 3
315 x 3
315 x 3
315 x 3
400 x 3 w/reverse monster mini bands
Deficit deads off a 6" box:
5 x 5 reps
Back attack:
2 x 10
Nice work NG. Any vids?
NG nice couple days! Strong squatting! Whats the world coming to when your posting in here on a Sunday?
It's surprising, isn't it? He must be on a mission now!
12.10.12
Squats @ the U HQ
Still recovering from being run down after the flu but got a pretty decent session in. Tested out some knee wraps today to see how they'd feel.
Squats
Warmups
135 x 5
135 x 5
225 x 5
275 x 3
315 x 1
315 x 1 (added wraps)
365 x 1
385 x 1
Hack Squats
3 sets of deep hack squats.
Worked on exploding up.
Altered Beast
12-10-12, 3:42 pm
Ok GOOD! I figured NG would have talked you into deloading! LOL!!!!!!!!!!!!!!!!!!!
Ok GOOD! I figured NG would have talked you into deloading! LOL!!!!!!!!!!!!!!!!!!!
For most of the year he would, lol but at the moment he's fired up and lifting heavy again.
naturalguy
12-10-12, 5:42 pm
NG nice couple days! Strong squatting! Whats the world coming to when your posting in here on a Sunday?
haha, it's time to step up my game
Nice work NG. Any vids?
No vids yet
Ok GOOD! I figured NG would have talked you into deloading! LOL!!!!!!!!!!!!!!!!!!!
For most of the year he would, lol but at the moment he's fired up and lifting heavy again.
There will be enough time to deload.....................in the grave
haha, it's time to step up my game
There will be enough time to deload.....................in the graveDamn straight!
There will be enough time to deload.....................in the grave
Grave = post-contest? LOL
naturalguy
12-11-12, 9:05 am
Grave = post-contest? LOL
Potentially yes lol
Altered Beast
12-11-12, 10:17 am
Potentially yes lol
Not what we want to hear =|
Mr. Dead
12-11-12, 12:20 pm
Grave = post-one more bodybuilding-contest? LOL
Whut...???
naturalguy
12-11-12, 12:26 pm
Whut...???
http://i145.photobucket.com/albums/r217/er1994/wellthisisawkward.jpg
G Diesel
12-11-12, 12:32 pm
Road to the 2013 Newark Airport Ramada Inn Invitational Revolution Powerlifting Syndicate Raw Modern Sub-Masters Junior Nationals 198 Open Push & Pull Beef & Beer
Peace, G
naturalguy
12-11-12, 12:44 pm
Road to the 2013 Newark Airport Ramada Inn Invitational Revolution Powerlifting Syndicate Raw Modern Sub-Masters Junior Nationals 198 Open Push & Pull Beef & Beer
Peace, G
Say that 3 times fast
Altered Beast
12-11-12, 2:56 pm
Road to the 2013 Newark Airport Ramada Inn Invitational Revolution Powerlifting Syndicate Raw Modern Sub-Masters Junior Nationals 198 Open Push & Pull Beef & Beer
Peace, G
You must be on La Bomba....
Mr. Dead
12-11-12, 2:57 pm
Say that 3 times fast
That,That,That... What do I win...???
Road to the 2013 Newark Airport Ramada Inn Invitational Revolution Powerlifting Syndicate Raw Modern Sub-Masters Junior Nationals 198 Open Push & Pull Beef & Beer
Peace, G
The most epic journey of all time, lol.
The most epic journey of all time, lol.
haha prettty much
naturalguy
12-12-12, 9:37 am
Did some restorative sled dragging yesterday and rotator cuff work
12.11.12
Shoulders and Triceps
Close Grip Bench w/ Bands
135 x 5 sets x 5 for speed
Rolling Tricep Press
4 sets x 10
Pushdowns
3 sets x 12 (light for blood pump)
DB Shoulder Press (light)
4 sets up to 60s x 10
Side Laterals
4 sets x 10
Rear Laterals
4 sets x 10
Altered Beast
12-12-12, 9:42 am
did some restorative sled dragging yesterday and rotator cuff work
he lives!!!
naturalguy
12-12-12, 12:17 pm
he lives!!!
I've been here the whole time.............................................. .hiding in the shadows
Mr. Dead
12-12-12, 12:32 pm
I've been here the whole time.............................................. .hiding in the shadows
If you keep doing that, you're going to go blind...
I've been here the whole time.............................................. .sleeping peacefully in the shadows
Edited for correct information.
Altered Beast
12-12-12, 2:00 pm
Edited for correct information.
LOL!!!
12.12.12
Back/Hamstrings @ the U HQ gym w/ NG.
Deadlifts
Warmups
135 x 5
135 x 5
225 x 5
315 x 3
405 x 3
475 x 2 (stopped b/c I felt a strain in my upper right pec but had more reps in the tank which is a good sign!)
Glute/Ham Raise
4 sets x 8-10
Leg Curls
4 sets x 12
Pullups
5 sets x 8
BB Rows
4 sets x 10
Lots of stretching and light presses for pec strain.
Pre-workout of choice for today:
Shock Therapy Jersey Fresh Peach Tea!
http://i157.photobucket.com/albums/t74/J-Dawg007/ShockTherapy_185lb_JerseyPeachTea.jpg
Very strong deads J! Must be the Peach Tea!
naturalguy
12-12-12, 4:34 pm
I hit up hamstrings, abs & rotator cuff today
Very strong deads J! Must be the Peach Tea!
The Peach Tea definitely helped give me a little extra boost! The next step is trying to stay healthy and on track for the meet at the end of Jan!
I hit up hamstrings, abs & rotator cuff today
I may need to throw a little extra rotator cuff work into the mix to keep in balance!
12.13.12
Tried to find an excuse to take Jersey Fresh Peach Tea today but failed :(
Conditioning/Recovery Day
Foam rolling 10 min
Light chest work for strain recovery. Feeling better already 10 min
Sled dragging (backward/forward walking) 20 min
C.Coronato
12-13-12, 4:30 pm
Excuse = Im thirsty.
Excuse = Im thirsty.
That's probably the best excuse out there! LOL
Mr. Dead
12-13-12, 5:11 pm
Excuse = Im thirsty.
That's probably the best excuse out there! LOL
Excuse = Day ends in "Y"
Excuse = Day ends in "Y"
Another good one! LOL
naturalguy
12-16-12, 8:04 am
Friday Benchapalooza at World Gym in Dunellen, NJ with J-Dawg, G Diesel, Enforcer, Aggression, C.Coronato & T Dirty
Bench:
265 for 6 sets of 2 reps (full pause, contest reps)
Pushups:
2 x 15
Lying dumbell rollovers:
5 x 6-10
Rope extensions:
3 x 12-15
rotator cuff work
NG How are things, how is the power lifting training? Still thinking about bodybuilding?
Hope you and ur family had a nice Holiday!
Training legs in about 1/2 hour...Alone
Enforcer
12-16-12, 10:58 am
Friday Benchapalooza at World Gym in Dunellen, NJ with J-Dawg, G Diesel, Enforcer, Aggression, C.Coronato & T Dirty
Bench:
265 for 6 sets of 2 reps (full pause, contest reps)
Pushups:
2 x 15
Lying dumbell rollovers:
5 x 6-10
Rope extensions:
3 x 12-15
rotator cuff work
Was great to see you guys the other day. Always great to get together with the Universal crew. Lookin forward to throwing around some big numbers with you guys at the meet in a few weeks
naturalguy
12-16-12, 8:01 pm
NG How are things, how is the power lifting training? Still thinking about bodybuilding?
Hope you and ur family had a nice Holiday!
Training legs in about 1/2 hour...Alone
Hey Ant, I hope all is well. I am training for a meet in January so just enjoying the powerlifting training for now.
Was great to see you guys the other day. Always great to get together with the Universal crew. Lookin forward to throwing around some big numbers with you guys at the meet in a few weeks
good to see you too beast, thanks for hooking us up at World Gym
naturalguy
12-17-12, 8:36 am
Sunday squats and deads at Skiba's
Squats:
315 x 5
335 x 1
350 x 5
350 x 5
350 x 5
These sets were all "grinders" all done with contest depth commands
Deads:
315 x 3
405 x 3
450 x 3
500 x 3 with added bands at the top
12.14.12
Benchapalooza with NG, G Diesel, TDirty, C.Coronato, Aggression and Enforcer @ Enforcer's home gym--World Gym Dunellen.
Flat Bench (all paused for competition hold)
Warmups
135 x 5
185 x 2
225 x 2
245 x 2
245 x 2
245 x 2
245 x 2
245 x 2
245 x 2
Had a lot of discomfort on my left upper pec so I had to keep it warm the whole time--did a bunch of light presses in between sets to prevent it from tightening up.
Cable Flyes
4 sets x 12-15 - did these to pump blood into my chest. Helped to relieved the pain from the strain.
Crunches
4 sets x 12
12.16.12
Squats/Quads @ Retro
Squats
Warmups
135 x 5
135 x 5
225 x 5
315 x 2
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
--Sets felt good for the first time in weeks and I'm very thankful for that. I went extra deep with no issues. Need to decide soon if I will use knee wraps for the competition. Torn between trying to see what I can do this year vs. last year in competition sans the wraps, but at the same time, if the goal is to lift the most weight possible, knee wraps would be a must.
Hack Squats
4 sets x 6
--Focused on going extra deep and then exploding up with hips
Leg Extensions
3 sets x 20
--Draw blood into quads to restore
10 min of riding bike
Seated Calf Raises
6 sets x 12+
12.17.12
Shoulders & Triceps
Close Grip Bench
Warmups
135 x 5
135 x 5
185 x 5
205 x 5
Rolling Tricep Press
4 sets x 10
DB Shoulder Presses
4 sets x 10
Face Pulls
4 sets x 10
Side Laterals
2 sets x 12
Rear Laterals
2 sets x 12
Lots of foam rolling and stretching in between sets.
naturalguy
12-18-12, 3:30 pm
Tuesday trained at the U w/Aggression
Bamboo bar bench press w/20lbs each side:
3 x 20 reps
Seated side laterals:
4 x 10-12
Bent laterals:
3 x 8-10
Rotator cuff work
Band tricep extensions:
100 reps (3 sets)
Mr. Dead
12-18-12, 4:57 pm
Nice sessions...!!! So... Approximately how much Peach Tea Shock Therapy was consumed at HQ, today...???
Tuesday trained at the U w/Aggression
Bamboo bar bench press w/20lbs each side:
3 x 20 reps
Seated side laterals:
4 x 10-12
Bent laterals:
3 x 8-10
Rotator cuff work
Band tricep extensions:
100 reps (3 sets)
Very cool workout with the bamboo bar!
Altered Beast
12-19-12, 8:58 am
I've always wanted to use the Bamboo Bar! The company that makes that bar updated it and call it an "Earthquake Bar".
How did that bar work for y'all??
naturalguy
12-19-12, 9:05 am
Very cool workout with the bamboo bar!
I've always wanted to use the Bamboo Bar! The company that makes that bar updated it and call it an "Earthquake Bar".
How did that bar work for y'all??
the bamboo bar is hard because of the instability but that is what can help with my shoulder. So far, so good, I'll be using it once per week for the next 6 weeks
Altered Beast
12-19-12, 9:09 am
the bamboo bar is hard because of the instability but that is what can help with my shoulder. So far, so good, I'll be using it once per week for the next 6 weeks
Very cool. I've been told it radically strengthens your rotators and shoulder stabilizer muscles.
The Westsiders attribute that bar to being the reason why not one of their guys has ever injured their shoulder!
naturalguy
12-19-12, 9:16 am
I was digging threw the archives and good ole ng once graced the cover of a magazine. Ok so I was the background guy but hey it's better than nothing. This was circa 1993:
http://i145.photobucket.com/albums/r217/er1994/Ericcover.jpg
naturalguy
12-19-12, 9:19 am
Very cool. I've been told it radically strengthens your rotators and shoulder stabilizer muscles.
The Westsiders attribute that bar to being the reason why not one of their guys has ever injured their shoulder!
That is the idea and an area that I need help with
12.19.12
Deads/Back @ Retro
Conventional Deads w/ thicker barbell
Warmups
135 x 5
135 x 5
225 x 5
315 x 3
405 x 3
485 x 3 (felt very good but pec strain still bothering me)
Barbell Hip Thrusts
4 sets x 10
Glute Machine Kickbacks
4 sets x 12
Pull Ups
6 sets x 8
BB Rows
3 sets x 10
Light chest/shoulder/rotator cuff work to draw blood to strain area.
http://www.youtube.com/watch?v=wQNirj6lbGY
Altered Beast
12-19-12, 10:17 am
The blondes are cute.
The blondes are cute.
TSO, with its various members, is a pretty cool band!
12.19.12
Conditioning Day @ the U HQ
Foam Rolling: 10 min
Bamboo Bar Bench: 3 sets x 20 reps
Rear Delt/Shoulder/Chest Stretching
Sled Pull (backward/forward): 15 min
http://www.youtube.com/watch?v=Rc25Gx9kY7s
Mr. Dead
12-19-12, 3:35 pm
Nice sessions...!!! So... Approximately how much Peach Tea Shock Therapy was consumed at HQ, today...???
Answer must be Top Secret... *LOL*
Answer must be Top Secret... *LOL*
Haha. Definitely top secret!
naturalguy
12-19-12, 4:22 pm
Upper back & accessory work
Bent rows:
4 x 6-12
Stiff legged deads:
2 x 20
Close grip pulldowns:
3 x 10-12
Band tricep extensions:
100 reps (4 sets)
Abs
TSO, with its various members, is a pretty cool band!
My brother and I used to go see them live every year. If they ever are in NJ (or any adjacent state) I HIGHLY recommend you go to the show at least once. You will never forget it.
Upper back & accessory work
Bent rows:
4 x 6-12
Stiff legged deads:
2 x 20
Close grip pulldowns:
3 x 10-12
Band tricep extensions:
100 reps (4 sets)
Abs
http://cdn.memegenerator.net/instances/400x/32175560.jpg
My brother and I used to go see them live every year. If they ever are in NJ (or any adjacent state) I HIGHLY recommend you go to the show at least once. You will never forget it.
I would love to go see them. If I'm not mistaken, I think they are in the area on the 22nd! http://www.trans-siberian.com/tour1/
I was a huge fan of Savatage and grew to love TSO after Savatage pretty much disbanded in '01.
12.20.12
Biceps & Forearms w/ NG and Aggression
Only bodypart left for the week. Hit up a quick session with the boys.
DB Curls
4 sets x 10
DB Hammer Curls
4 sets x 10
Wrist Roller
4 sets
naturalguy
12-20-12, 3:41 pm
Bi's & forearms
Hammer curls:
5 x 8-15 reps
Holds in the rack (holding bar 30 seconds and squeezing):
135
225
315 (Aggression's grip is better than mine)
Wrist roller
rotator cuff work
naturalguy
12-21-12, 10:28 am
Here is vid of the bamboo bar:
https://www.youtube.com/watch?v=TtdHkIxn4Gk
Altered Beast
12-21-12, 10:31 am
I'm going to have to purchase one of those!!!
Aggression
12-21-12, 10:45 am
I'm going to have to purchase one of those!!!
Its unreal. Humbling. I did it a few weeks ago, with maybe a 20lb kettlebell on each side. One rep was at my neck, the next was at my waist. Stabilizer issues galore.
Its unreal. Humbling. I did it a few weeks ago, with maybe a 20lb kettlebell on each side. One rep was at my neck, the next was at my waist. Stabilizer issues galore.
x2--It's amazing how it works. The weights were light but the bar was moving all over the place, lol.
Altered Beast
12-21-12, 11:20 am
Its unreal. Humbling. I did it a few weeks ago, with maybe a 20lb kettlebell on each side. One rep was at my neck, the next was at my waist. Stabilizer issues galore.
Powerlifting is above finding weaknesses and attacking them!
Only problem is, I'll have to buy a bunch of kettlebells because my gym doesn't have but a few =\
naturalguy
12-21-12, 11:32 am
Powerlifting is above finding weaknesses and attacking them!
Only problem is, I'll have to buy a bunch of kettlebells because my gym doesn't have but a few =\
You don't have to use kettlebells, we just loop the bands through regular plates here at the U
Altered Beast
12-21-12, 12:03 pm
You don't have to use kettlebells, we just loop the bands through regular plates here at the U
That can work but they say you get far more kinetic energy from the bells. The bar was named Band Bell bar for that reason.
However, I've seen a crazy setup you can use with plates that gets almost the same effect.
naturalguy
12-21-12, 4:41 pm
Benchapalooza at the U w/J-Dawg:
Bench:
265 for 6 sets of 3 (all with contest pause)
Tate presses:
5 x 6-10
Band tricep extensions:
100 reps ( 4 sets)
Rotator cuff work
12.21.12
Benchapalooza with NG
Flat Bench w/ paused reps (more closer grip b/c of pec/shoulder strain)
Warmups
135 x 5
185 x 5
225 x 1
225 x 3
245 x 3
245 x 3
245 x 3
Felt tremendous strain in my pec/neck/shoulder area. Luckily MikeyD, who is a chiropractor, was in the house and gave me an adjustment in that area. Feeling better now but am trying to figure out how to balance preparing for the meet with not making the injury worse. It's definitely a pec strain but due to the strain I was trying to compensate with other muscles in the area and it threw everything out of whack. I'll self monitor the coming days and see how to train based on how I feel.
Bamboo Bar
3 sets x 20
Time to heal up and train smart.
naturalguy
12-22-12, 9:34 pm
I usually squat on Sunday but I had a change in schedule and had to train today, Skiba was kind enough to meet me at the gym.
Feeling a little run down like something is coming on so I am cranking up my supplements to fight it off.
Squats:
330 x 3
350 x 3
370 x 3
390 x 3
Added reverse bands - 425 x 3
No bands, regular squat 405 x 1 (could be possible opener at meet)
Deficit deadlifts - used 35 lb plates for the deficit instead of a box so as to simulate regular deads from floor:
Did 4 sets with top set being 405 x 3
Reverse hypers
Rotator cuff
J-be carefull brother!
NG-That cold shit is going around. Me and the wife have it now and it suuuuuuxxxx!
Nice work E!
GUNS--Staying healthy and injury free is hard these days!
12.23.12
Quads @ Retro
Squats
Warmups
135 x 5
135 x 5
225 x 3
275 x 3
315 x 3
365 x 3 (misgroved the first rep and had to step up the focus to bang out the 3)
385 x 3 (felt better than expected but neck/shoulder still bothering me so I stopped here)
Hack Squats (wide stance and deep to work on exploding up)
1pps x 6
2pps x 6
3pps x 6
4pps x 6
Leg Extensions
4 sets for 50 reps total
Calf Raises
8 sets total x 12+
Freakshowelite
12-23-12, 5:34 pm
12.23.12
Quads @ Retro
Squats
Warmups
135 x 5
135 x 5
225 x 3
275 x 3
315 x 3
365 x 3 (misgroved the first rep and had to step up the focus to bang out the 3)
385 x 3 (felt better than expected but neck/shoulder still bothering me so I stopped here)
Hack Squats (wide stance and deep to work on exploding up)
1pps x 6
2pps x 6
3pps x 6
4pps x 6
Leg Extensions
4 sets for 50 reps total
Calf Raises
8 sets total x 12+
do you have any access to different types of bars to squat with. A safety bar, or a giant cambered bar would take a lot of strain off your shoulders and still allow you to squat
Merry Christmas Jason and Eric!
do you have any access to different types of bars to squat with. A safety bar, or a giant cambered bar would take a lot of strain off your shoulders and still allow you to squat
At the current gym I go, they don't but I may need to invest in getting one for the work gym. The safety squat bar looks like it could help out immensely!
Merry Christmas Jason and Eric!
Merry Christmas too GUNS! Hope you had a good time with family.
12.24.12
Triceps/Shoulders @ Retro
Got in a quick session on Christmas Eve. Shoulder/neck strain bothered me throughout the session so I felt foam rolling it and doing light rotator work throughout the session in between sets.
Close Grip Decline Press
Warmups
135 x 5
185 x 5
225 x 5
250 x 3
DB Skull Crushers
4 sets x 10
Overheard Tricep Cable Press
4 sets x 10
DB Shoulder Press
4 sets x 10 up to 70s x 10
Side Laterals
4 sets x 10
Rear Delt Work (seated on bench)
3 sets x 12
OK session overall. Most important thing is to try to heal up and stay on track for the end of January.
Mr. Dead
12-26-12, 12:23 pm
Nice work, "gentlemen"...!!!
So... Did you guys experience this, yesterday...???
http://cdn.memegenerator.net/instances/400x/15582640.jpg
I know I did... *LOL*
Thanks MD! Hope you had a good Christmas holiday as well. Didn't go too crazy this year. Appetite is so-so and just looking to be healthy as the meet comes up--better food choices and better training technique!
12.26.12
Hamstrings
Leg Curls
5 sets x 12
Glute Ham Raises
5 sets x 8-10 (weighted [~25lb extra] on the final 3 sets)
Pullups
3 sets x 8
Pulldowns
3 sets x 12
Will put deadlifts with squats on Sunday if my neck/shoulder feel better. I can't wait!
naturalguy
12-26-12, 6:42 pm
Merry Christmas Jason and Eric!
Merry Christmas GUNS
I didn't go too crazy eating as I am under the weather, got a nasty sore throat and cough. Had to go to the doctor today and am now on anti-biotics.
Freakshowelite
12-26-12, 10:45 pm
At the current gym I go, they don't but I may need to invest in getting one for the work gym. The safety squat bar looks like it could help out immensely!
Merry Christmas too GUNS! Hope you had a good time with family.
Elitefts SS Yoke Bar ;) on sale haha but seriously the bar is awsome, and it allows you to still get sik squat days in without putting the strain on your shoulders. Or you can just Sam Byrd it and squat no handed! Fuuureak!
naturalguy
12-27-12, 8:53 am
Elitefts SS Yoke Bar ;) on sale haha but seriously the bar is awsome, and it allows you to still get sik squat days in without putting the strain on your shoulders. Or you can just Sam Byrd it and squat no handed! Fuuureak!
Yeah that display by Byrd was nuts, when he first told us what he was going to do I had to ask him to repeat himself, I'd never heard of anyone doing that before but he said it was a russian technique
C.Coronato
12-27-12, 9:50 am
Time to step it up fellas, only a few more weeks to go.
naturalguy
12-27-12, 11:43 am
Time to step it up fellas, only a few more weeks to go.
Less than 30 days now
Mr. Dead
12-27-12, 11:47 am
Less than 30 days now
Tick... Tick... Tick... No more deloads for you...!!! Back of line... *LOL*
naturalguy
12-28-12, 4:07 pm
Been sick the whole week and haven't trained but got back to it today with benchapalooza at the U w/Aggression spotting me as J-Dawg is no where to be found
Bench (all reps full competition pause):
265 x 4
265 x 4
265 x 4
265 x 4
265 x 3 (1 rep short of goal)
265 x 3 (1 rep short of goal)
Bamboo bar bench:
2 x 20 reps
Lying dumbell rollovers:
4 x 6 reps
Band tricep extensions:
30 reps
30 reps
20 reps
20 reps
rotator cuff work
naturalguy
12-28-12, 4:11 pm
For J-Dawg:
http://i17.photobucket.com/albums/b69/ConVoiComix/522713_175619882584104_1163384479_n.jpg
Mr. Dead
12-28-12, 4:44 pm
Been sick the whole week and haven't trained but got back to it today with benchapalooza at the U w/Aggression spotting me as J-Dawg is no where to be found
Bench (all reps full competition pause):
265 x 4
265 x 4
265 x 4
265 x 4
265 x 3 (1 rep short of goal)
265 x 3 (1 rep short of goal)
Bamboo bar bench:
2 x 20 reps
Lying dumbell rollovers:
4 x 6 reps
Band tricep extensions:
30 reps
30 reps
20 reps
20 reps
rotator cuff work
Hmmm... Seems worded a lot differently over at bb.com... Not sure which is correct, now...
Nice work NG, is J on vacation or what? Is he getting his jimmies settled?
naturalguy
12-28-12, 5:12 pm
Nice work NG, is J on vacation or what? Is he getting his jimmies settled?
He took a few days off but that is no excuse not to train. You out there J-Dawg????
He took a few days off but that is no excuse not to train. You out there J-Dawg????
Hahaha, agree!
Mr. Dead
12-28-12, 5:14 pm
Hmmm... Seems worded a lot differently over at bb.com... Not sure which is correct, now...
He took a few days off but that is no excuse not to train. You out there J-Dawg????
Hmmm... Still wondering about the above...
Altered Beast
12-29-12, 11:37 am
Everyday I'm rustlin.....
naturalguy
12-30-12, 2:46 pm
Squats & deads at Skiba's
Not even sure how many sets we did but we did squats with bands from the bottom (so more resistance at the top) these were the big black bands which are around 200 lbs at the top:
200 + bands x 2
240 + bands x 2
290 + bands x 2
310 + bands x 2
330 + bands x 1
Felt really good, so over 500 lbs at top of movement on the last two sets
Deads with reverse bands (helps at the bottom, full resistance at the top):
475 x 2
525 x 2
Reverse hypers, abs, rotator cuff work
He took a few days off but that is no excuse not to train. You out there J-Dawg????
I caught that! LOL
Didn't miss any sessions this week. Just taking some needed time off and working on other non-UN related projects.
12.28.12
Due to some minor injuries/sickness, I'm trying to catch up with the bench a bit. I'm focusing on the pause and trying to get extra tricep work in. Strength is starting to come back but got fatigued quickly on the pressing movements this week due to some unfinished workouts the previous two weeks caused by chest/neck strain. But the strain appears to be just about gone and that's a good sign!
Flat Bench (all with pause)
Warmups
135 x 5
185 x 5
225 x 3
245 x 3
245 x 3
250 x 3
250 x 3
250 x 3
Close Grip (decline)
135 x 8
185 x 5
225 x 5
250 x 3
Tate Presses
5 sets x 10
Overhead Tricep Cable Press
4 sets x 10
DB Curls
4 sets x 8
Hammer Curls
4 sets x 8
Wrist Curls
3 sets x 15
Reverse Wrist Curls
3 sets x 12-15
Decline Crunches
50 total
Leg Lifts
35 total
Stationary Bike
1.5mile
12.30.12
http://www.youtube.com/watch?v=oz0qZPLXYsQ
Legs @ Retro
Squats
Warmups
135 x 5
135 x 5
225 x 3
275 x 3
315 x 2
365 x 2
395 x 2
395 x 2
Deficit Deadlifts using 35lb plates
185 x 5
255 x 5
325 x 3
395 x 3
465 x 2
Barbell Hip Thrusts
4 sets x 10
Leg Extensions
4 sets x 12-15
Decline Crunches
50 reps
Stationary Bike
1.5mile
Freakshowelite
12-30-12, 5:34 pm
12.21.12
Benchapalooza with NG
Flat Bench w/ paused reps (more closer grip b/c of pec/shoulder strain)
Warmups
135 x 5
185 x 5
225 x 1
225 x 3
245 x 3
245 x 3
245 x 3
Felt tremendous strain in my pec/neck/shoulder area. Luckily MikeyD, who is a chiropractor, was in the house and gave me an adjustment in that area. Feeling better now but am trying to figure out how to balance preparing for the meet with not making the injury worse. It's definitely a pec strain but due to the strain I was trying to compensate with other muscles in the area and it threw everything out of whack. I'll self monitor the coming days and see how to train based on how I feel.
Bamboo Bar
3 sets x 20
Time to heal up and train smart.
the bamboo bar is an excellent way to fine tune and give extra little tweaks of strength to your bench press. forces you to use any muscle available to steady and press the weight. its an awesome bar to have
Elitefts SS Yoke Bar ;) on sale haha but seriously the bar is awsome, and it allows you to still get sik squat days in without putting the strain on your shoulders. Or you can just Sam Byrd it and squat no handed! Fuuureak!
SS Yoke Bar--gotta check it out! Byrd is a freak, haha.
Yeah that display by Byrd was nuts, when he first told us what he was going to do I had to ask him to repeat himself, I'd never heard of anyone doing that before but he said it was a russian technique
There's some vids of a russian guy doing over 600 for a few reps. Makes it look easy!
Time to step it up fellas, only a few more weeks to go.
Time to peak for the meet!
Tick... Tick... Tick... No more deloads for you...!!! Back of line... *LOL*
Definitely not the time to deload, lol.
For J-Dawg:
http://i17.photobucket.com/albums/b69/ConVoiComix/522713_175619882584104_1163384479_n.jpg
That's the wrong formula for my workout on Friday, lol.
Nice work NG, is J on vacation or what? Is he getting his jimmies settled?
Just a mini-vacation and settling of jimmies, haha.
Everyday I'm rustlin.....
Rustlin' til the day I day...
Squats & deads at Skiba's
Good work NG. Contemplating on heading up to Skib's next Sunday to get big session in.
naturalguy
12-30-12, 5:40 pm
Good work NG. Contemplating on heading up to Skib's next Sunday to get big session in.
Do it
the bamboo bar is an excellent way to fine tune and give extra little tweaks of strength to your bench press. forces you to use any muscle available to steady and press the weight. its an awesome bar to have
Thanks for the tip Freakshow! I can definitely feel how it forces you to use various muscles to steady the weight. Do you ever recommend going heavy on these?
Freakshowelite
12-30-12, 5:44 pm
Thanks for the tip Freakshow! I can definitely feel how it forces you to use various muscles to steady the weight. Do you ever recommend going heavy on these?
No, it looks like you are doing it right, the bamboo bar should be light weight with a ton of reps. Like the 30 to 50 rep range. You need to exhaust
No, it looks like you are doing it right, the bamboo bar should be light weight with a ton of reps. Like the 30 to 50 rep range. You need to exhaust
Sounds good then Freakshow. Thanks for the tip!
12.31.12
Last workout of 2012 was shoulders and triceps. Trying to make up for a little lost time with missed or incomplete bench workouts with more tricep work.
Close Grip Decline Press (allows me to go deeper than regular bench for triceps)
Warmups
95 x 8
135 x 8
185 x 5
225 x 5
255 x 3
Rolling Tricep DB Extensions
4 sets x 10
Overhead Rope Cable Extensions
4 sets x 10
DB Shoulder Press
4 sets x 10
Front Raises
4 sets x 10
Upright Rows
4 sets x 10
1.1.13
Upper Back/Abs
Pullups
Wide/Medium/Close - alternate each set
6 sets x 8
Hammer Strength Row
4 sets x 8
Decline Crunches
50 reps total
Leg Raises
50 reps total
Bike
2 mile
Foam Roll + stretching to finish out.
Most important thing now is to stay healthy!
A simple thought to begin 2013--flap less, coast more.
Altered Beast
01-02-13, 12:00 pm
Coast more? Has NG's Deload Disease infected you as well? =)
Coast more? Has NG's Deload Disease infected you as well? =)
Haha, that might be NG's way of coasting.
Flap less, coast more--If a bird has to flap its wings the whole way through its journey, it would soon get tired and not have the energy to reach its destination. The coasting allows the bird to save some energy, not burn out, and reach it's destination over time. Much like life, if we have to constantly "flap" our way through life, we'll soon be so bogged down that eventually, we'll give in to the chaos around us and lose sight of our destination. From time to time, we need to "coast" and save our energy from getting drawn in negative directions. Coasting allows us to refocus and keep on target for our goals.
Altered Beast
01-02-13, 3:33 pm
Haha, that might be NG's way of coasting.
Flap less, coast more--If a bird has to flap its wings the whole way through its journey, it would soon get tired and not have the energy to reach its destination. The coasting allows the bird to save some energy, not burn out, and reach it's destination over time. Much like life, it we have to constantly "flap" our way through life, we'll soon be so bogged down that eventually, we'll give in to the chaos around us and lose sight of our destination. From time to time, we need to "coast" and save our energy from getting drawn in negative directions. Coasting allows us to refocus and keep on target for our goals.
I see! Misunderstood.
1.2.13
Hamstring/lower back work - lighter day. Trained at the UN HQ w/ NG and Aggression in the house.
Lying Leg Curls
4 sets x 10/12
Glute Ham Raise
2 sets x 8
Stiffed Leg Deads
2 sets x 20
Foam Rolling + Stretching to stay loose.
naturalguy
01-02-13, 3:51 pm
I'll deload in the grave! 24 more days to judgement day
Accessory work at the U w/J-Dawg & Aggression
Bent over rows:
5 x 6-12
Stiff legged deads:
2 x 20
Bamboo bar bench:
2 x 20
Tricep band extensions:
30 reps
30 reps
20 reps
20 reps
rotator cuff work
abs
1.3.13
Light conditioning day/active recovery @ the UN HQ
--10 min foam rolling
--4 sets band crunches
--4 sets leg raises
--10 min sled dragging
I feel much better when I do these on off days. Helps me recover and train better.
Altered Beast
01-03-13, 3:37 pm
1.3.13
Light conditioning day/active recovery @ the UN HQ
--10 min foam rolling
--4 sets band crunches
--4 sets leg raises
--10 min sled dragging
I feel much better when I do these on off days. Helps me recover and train better.
Everyone is different! Finding out what works for you is what matters.
Something to think of--It always seems impossible until it's done.
Everyone is different! Finding out what works for you is what matters.
Agreed. That's a very important thing to note. What works for one, might not work for another. Learning and incorporating those things that do work into your program is key!
Mr. Dead
01-03-13, 3:41 pm
Everyone is different! Finding out what works for you is what matters. Just like how 3/4 of the year NG is deloading.
Wut...???
naturalguy
01-03-13, 3:48 pm
Wut...???
We are going to have to turn off the quote function for you soon
naturalguy
01-03-13, 3:49 pm
Bi's accessory work today at the U
Hammer curls:
5 x 6-12 reps
Standing holds (for grip work):
135, 225, 315 - 30 second holds with deadlift grip
Wrist roller
3 sets
Abs
Rotator cuff work
Mr. Dead
01-03-13, 3:51 pm
We are going to have to turn off the quote function for you soon
Luv... I gets none...
Just keeping notes on my current pre-meet recovery and performance stack b/c I feel like my recovery is getting better between workouts and I want to continue to improve that.
Throughout the day:
Atomic 7: 3-4 servings per day
Beta Ala9: 9 caps per day
Uni-Vite: 8 caps per day
Animal Flex: 1 pack/day
Animal M-Stak: 1 pack/day
Pre-workout:
Carb Max Power Punch: 1.5 scoops
Atomic 7 Groovy Grape: 2 scoops
Animal Rage Orange Juiced - on max effort workout days
Shock Therapy Jersey Fresh Peach Tea- on regular workout days
Pre-bed:
Animal PM
Casein Pro Cookies & Cream
Altered Beast
01-04-13, 11:15 am
Just keeping notes on my current pre-meet recovery and performance stack b/c I feel like my recovery is getting better between workouts and I want to continue to improve that.
Throughout the day:
Atomic 7: 3-4 servings per day
Beta Ala9: 9 caps per day
Uni-Vite: 8 caps per day
Animal Flex: 1 pack/day
Animal M-Stak: 1 pack/day
Pre-workout:
Carb Max Power Punch: 1.5 scoops
Atomic 7 Groovy Grape: 2 scoops
Animal Rage Orange Juiced - on max effort workout days
Shock Therapy Jersey Fresh Peach Tea- on regular workout days
Pre-bed:
Animal PM
Casein Pro Cookies & Cream
Nice Stack!
Mr. Dead
01-04-13, 11:20 am
Just keeping notes on my current pre-meet recovery and performance stack b/c I feel like my recovery is getting better between workouts and I want to continue to improve that.
Throughout the day:
Atomic 7: 3-4 servings per day
Beta Ala9: 9 caps per day
Uni-Vite: 8 caps per day
Animal Flex: 1 pack/day
Animal M-Stak: 1 pack/day
Pre-workout:
Carb Max Power Punch: 1.5 scoops
Atomic 7 Groovy Grape: 2 scoops
Animal Rage Orange Juiced - on max effort workout days
Shock Therapy Jersey Fresh Peach Tea- on regular workout days
Pre-bed:
Animal PM
Casein Pro Cookies & Cream
Nice Stack!
Agreed... Looks like something I would've come up with...
naturalguy
01-04-13, 12:13 pm
I am taking notes and stealing ideas from Doctor J on his supplement regiment
Altered Beast
01-04-13, 2:12 pm
I am taking notes and stealing ideas from Doctor J on his supplement regiment
Can one DELOAD his supp stack? =)
naturalguy
01-04-13, 2:13 pm
Can one DELOAD his supp stack? =)
Sure, 3 weeks on, 1 week deload
Altered Beast
01-04-13, 2:15 pm
Sure, 3 weeks on, 1 week deload
Pretty lame NG =\
LOL! Nice turnaround on that one.
Big Wides
01-04-13, 2:29 pm
I am taking notes and stealing ideas from Doctor J on his supplement regiment
Dr. J? More of a Charles Barkley or Moses Malone fan
naturalguy
01-04-13, 3:33 pm
Dr. J? More of a Charles Barkley or Moses Malone fan
Really? Being from Philly I thought for sure you would like Doctor J
naturalguy
01-04-13, 3:35 pm
Benchapalooza at the U w/J-Dawg
Bench (paused the 1st two reps of each set):
280 x 4
280 x 3
275 x 4
275 x 4
275 x 3
The goal was 5 x 5 with 280 so I fell a few reps short on each set, not happy about it but we got the volume in which was important
Incline tricep lying extensions:
4 x 6-12
Tricep band extensions:
4 sets x 25 reps
rotator cuff work
1.04.13
Benchapalooza @ the UN HQ w/ naturalguy
Bench Press (paused first 2 reps of each set--don't have much leg drive so I need to figure out how to fix that)
Warmups
135 x 5
185 x 5
225 x 3
250 x 5
250 x 4
250 x 4
250 x 4
250 x 3
Rear Delt/Rotator Cuff Work
--4 sets
Light Band Presses
--Multiple sets
Band stretches + foam rolling to finish things off.
1.6.13
Legs @ Retro - last heavy squat session before the meet.
https://www.youtube.com/watch?v=aPyhYczii8I
Squat
Warmups
135 x 5
135 x 5
225 x 4
275 x 1
315 x 1
365 x 1
405 x 1 (possible opener)
415 x 1
415 x 1 (with knee wraps to see how it would feel)
Sumo Deads
135 x 5
225 x 5
315 x 5
365 x 3
425 x 3
Good Mornings
135 x 8
155 x 8
185 x 5
Glute Machine Kickbacks
3 sets x 12
Leg Extensions
3 sets x 12
Bike
1.75 miles
BubbyLight
01-06-13, 3:11 pm
Nice Leg Sesh. what are you guys weighin in at for the meet?
Nice Leg Sesh. what are you guys weighin in at for the meet?
Thanks Bubby. I think NG is doing the 220s and I'll be moving up to the 198s this year.
Altered Beast
01-07-13, 9:32 am
J, do you think Animal would ever make a shirt that says: "Shut the Fuck Up and Lift RAW!" ?
J, do you think Animal would ever make a shirt that says: "Shut the Fuck Up and Lift RAW!" ?
I think Animal would say, no matter what it is, just lift! Haha.
1.7.13
Shoulders/Tri's @ the UN HQ with NG and G Diesel and TDirty in the house hitting some heavy squats.
Will also throw in some tricep work after bench Friday.
Bamboo Bar
3 sets x 20
DB Press - nothing heavy here b/c it aggravates my shoulder girdle.
Warmups
30s x 10
40s x 10
50s x 10
60s x 10
Side Laterals
4 sets x 10
Close Grip Bench
3 sets x 8
Tate Presses
5 sets x 10
naturalguy
01-07-13, 5:08 pm
Sunday's workout at Skiba's. We did Circa Max training which is squatting with bands. The bands were 400 lb tension at the top and gets easier as you go down with little to zero tension in the hole but gets harder as you come up which helps you fight through a rep to finish.
I honestly don't know how many sets or exact weight I did, we just kept training. I hit a heavy single. Then did good mornings, abs & rotator cuff. Got some video however so you can see the atmosphere that we have been training in. It helps to have experienced lifters around.
https://www.youtube.com/watch?v=xlo0fTMWNEY&feature=youtu.be
HIGA MONSTER
01-07-13, 5:13 pm
NG,
Love the depth you got on those squats bro! Doing it right...
Can't wait to see how you guys do in the PL meet!
HIGA
naturalguy
01-07-13, 5:18 pm
NG,
Love the depth you got on those squats bro! Doing it right...
Can't wait to see how you guys do in the PL meet!
HIGA
Thanks Grant, I try to go extra deep in training this way at the contest there is no question about my depth. I don't ever want to miss a squat because of depth.
Nice vid NG. Those squats against the bands look bad ass. Depth was out of this world too. I agree--practice that extra low depth now so that in the contest you'll be confident in hitting depth.
HIGA MONSTER
01-07-13, 5:32 pm
Thanks Grant, I try to go extra deep in training this way at the contest there is no question about my depth. I don't ever want to miss a squat because of depth.
Spoken like a "G"...preach on brotha.
HIGA MONSTER
Looking good NG, and Im not talking about the slick haircut! Lol!
Altered Beast
01-08-13, 8:36 am
NICE WORK NG!
So there is an Animal Singlet!!!!!!!! I'd like to make some recommendations to make it beyond badass.
naturalguy
01-08-13, 9:03 am
Looking good NG, and Im not talking about the slick haircut! Lol!
Thanks Guns. Most people think I am a cop with my haircut
NICE WORK NG!
So there is an Animal Singlet!!!!!!!! I'd like to make some recommendations to make it beyond badass.
There is no official Animal singlet. I bought a plain singlet with no logo and had the Animal patch sewn on
Altered Beast
01-08-13, 9:24 am
There is no official Animal singlet. I bought a plain singlet with no logo and had the Animal patch sewn on
Oh
Thanks Guns. Most people think I am a cop with my haircut
There is no official Animal singlet. I bought a plain singlet with no logo and had the Animal patch sewn on
This one is the one you used NG?
http://www.animalpak.com/store/html/product.cfm?id=413
naturalguy
01-08-13, 9:39 am
This one is the one you used NG?
http://www.animalpak.com/store/html/product.cfm?id=413
That's it!
I also glued that on to my belt
That's it!
I also glued that on to my belt
What kind of glue and how is it holding up?
Altered Beast
01-08-13, 9:49 am
I told URep of a sweet design for an Animal Singlet that I had in mind, he hasn't responded.
naturalguy
01-08-13, 9:54 am
What kind of glue and how is it holding up?
I bought fabric glue from an arts & crafts store and it's held up great, rock solid
shortstack
01-08-13, 11:02 am
I love all the craft tips. Any of you guys know how to make a wreath out of corn husks and maple leaves??? Hahaha
Nice squating in here. I haven't been in for a while but you guys are still killing it. Keep up the good work brothers.
Jeremy
I bought fabric glue from an arts & crafts store and it's held up great, rock solid
I love all the craft tips. Any of you guys know how to make a wreath out of corn husks and maple leaves??? Hahaha
Nice squating in here. I haven't been in for a while but you guys are still killing it. Keep up the good work brothers.
Jeremy
Hahaha--maybe NG can give us some good arts and crafts tips!
Nice to see you stop in Jeremy. Just trying to stay healthy and on target for the meet at the end of the month. How are things on your end?
Mr. Dead
01-08-13, 6:45 pm
We are going to have to turn off the quote function for you soon
http://t.qkme.me/3pvctt.jpg
I bought fabric glue from an arts & crafts store and it's held up great, rock solid
Thanks, I might have to give this a go!
1.09.13
Back/light lower combo
BB Rows
Warmups
135 x 10
185 x 8
205 x 8
225 x 8
Stiffed Leg Deads
2 x 20 reps
Glute/Ham Raises
4 sets x 10
Lying Leg Curls
2 sets x 20
Lots of massage with lacrosse ball on tight scalene muscles (which affects my upper lats, pec, shoulder region). Feel a little looser after doing so.
PLANETGETLOW
01-09-13, 3:54 pm
That's some nice rowing!
Altered Beast
01-09-13, 3:56 pm
J, always include some Lacrosse Ball or Rolling in your warm up on tight/troublesome areas. It doesn't need to be full on recovery style, but enough to loosen it up and stimulate blood flow so it won't weaken the muscle before training.
That's some nice rowing!
Thanks PGL! Nothing too crazy today--just trying to stimulate the lats before the upcoming PL meet.
J, always include some Lacrosse Ball or Rolling in your warm up on tight/troublesome areas. It doesn't need to be full on recovery style, but enough to loosen it up and stimulate blood flow so it won't weaken the muscle before training.
Great advice AB. Until recent, I didn't realize the full importance of this. But I'm learning this time around that loosening up tight muscles is extremely important when you're subjecting your body to the rigors of heavier weight lifting/powerlifting moves on a consistent basis.
Mr. Dead
01-09-13, 4:14 pm
Thanks PGL! Nothing too crazy today--just trying to stimulate the lats before the upcoming PL meet.
http://cdn.memegenerator.net/instances/400x/24257889.jpg
Just kiddin'...
http://cdn.memegenerator.net/instances/400x/24257889.jpg
Just kiddin'...
After the PL meet it'll be back!
1.11.13
Benchapalooza @ the UN HQ with NG.
Bench
Warmups
135 x 5
185 x 3
225 x 3
250 x 1
265 x 3
265 x 3
275 x 1
Still working my way back up on bench. One more heavy workout next week before the meet.
Incline DB Triceps Extensions
8 sets x 10, 10, 10, 8, 8, 5, 5, 3
DB Hammer Curls
6 sets x 8-10
DB Curls
3 sets x 10
Band Tricep Extensions
100 reps
2 weeks...
https://www.youtube.com/watch?v=Lrc2KQB87dc
naturalguy
01-11-13, 4:21 pm
Benchapalooza at the U w/J-Dawg
Bench:
290 x 3 (paused 1st rep)
290 x 3
290 x 3
Felt great, could have done another rep or two each set but saving it in the tank for the meet. This may be my opener
Lying incline dumbell tricep extensions:
8 x 3-12 reps, first 3 sets I supersetted in hammer curls
Band tricep extensions:
30 reps
30 reps
20 reps overhead
20 reps overhead
rotator cuff work
Strong work today NG. Your bench seems to be on its way up for the meet.
naturalguy
01-14-13, 8:45 am
Strong work today NG. Your bench seems to be on its way up for the meet.
Solid day today fellas!
I felt good, feels like I am peaking right
naturalguy
01-14-13, 8:48 am
Sunday - squats & deads at Skiba's
Worked up to 80% of contest max:
360 x 2
Felt really good, weights felt light, form felt good. We stopped it there as we are trying to wave up and peak for the meet
Deficit deadlifts (using 35 lb plates)
465 x 1
Lower back felt tight/strained so I cut it there but that is a good pull for 2 weeks out
Reverse hypers, abs & rotator cuff
Some pics of the Sunday crew at Skiba's:
http://i145.photobucket.com/albums/r217/er1994/IMAG1589.jpg
http://i145.photobucket.com/albums/r217/er1994/IMAG1590.jpg
http://i145.photobucket.com/albums/r217/er1994/IMAG1591.jpg
http://i145.photobucket.com/albums/r217/er1994/IMAG1593.jpg
http://i145.photobucket.com/albums/r217/er1994/IMAG1594.jpg
http://i145.photobucket.com/albums/r217/er1994/IMAG1592.jpg
1.13.12
Squats & Deads @ Retro
Squats
Warmups
135 x 5
135 x 5
225 x 5
275 x 2
315 x 2
365 x 2
Deficit Deads (using 35lb plates)
115 x 5
185 x 5
255 x 5
325 x 3
395 x 3
Glute Machine
4 sets x 10
Leg Extensions
4 sets x 12
Hyper Extensions w/ 45lb plate
4 sets x 8
Abductor Machine
2 sets x 10
Adductor machine
2 sets x 10
Seated Calf Raises
4 sets x 12
Bike
1mile
http://www.youtube.com/watch?v=u4_WVFWaLsQ
Sunday Fun-day I see
Only way to do it, haha.
1.14.13
Shoulder & Triceps @ the UN HQ w/ NG, Aggression and TDirty in the house.
DB Shoulder Press
4 sets x 10
Side Laterals
4 sets x 10
Rear Laterals
2 sets x 10
Bamboo Bar Bench
4 sets x 20
Tate Presses
6 sets x 6-10
Rope Press
4 sets x 10
1.15.13
Conditioning/rehab day.
Foam rolling 10 min
Lacrosse ball massage 10 min
Bamboo Bar 2 sets
Rear Delts 4 light sets
Shoulder Stretches w/ bands
Sled Pull 10 min
Restorative.
1.17.13
Upper back/hamstrings
BB Rows
5 sets x 8-10
Leg Curls
4 sets x 12
Glute/Ham Raise
4 sets x 8-10
Foam Rolling + Lacrosse Ball + Band Stretching.
1.18.13
Benchapalooza with NG. Last bench session before the meet next week.
Bench w/ pauses
Warmups
135 x 5
185 x 3
225 x 1
250 x 1
275 x 1
Overhead DB Tricep Extensions
5 sets x 8-10
Band Tricep Presses
100 reps total
DB Hammer Curls
4 sets x 10
DB Curls
2 sets x 10
Possible openers & second attempts for the meet on 1.26
Squat
1st: 400
2nd: 420-425
Bench
1st: 275
2nd: 290
Deadlift
1st: 485-500 (not sure yet)
2nd: 525
http://www.youtube.com/watch?v=AxS39NaENcA
Mr. Dead
01-18-13, 3:30 pm
I sense a great Rustling of the Jimmies:
http://forum.animalpak.com/showthread.php?40153-Pros-vs-Bros&p=1286225&viewfull=1#post1286225
I sense a great Rustling of the Jimmies:
http://forum.animalpak.com/showthread.php?40153-Pros-vs-Bros&p=1286225&viewfull=1#post1286225
Haha, that NG is real funny. Last year we had to call it off b/c he couldn't do reps.