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DANO
04-22-09, 8:20 pm
Damn boy, feeling sick and STILL had that sneaky PR pop up! still rockin' it bro!

wedge
04-22-09, 8:32 pm
Damn boy, feeling sick and STILL had that sneaky PR pop up! still rockin' it bro!

Thanks Dano. I think chasing those PRs is what killed me at the end of the workout.

DANO
04-23-09, 2:51 pm
You know, I think I have been posting too close to you, I feel a cold coming on! hahaha.
Gonna double pak it and hope for the best!!

wedge
04-24-09, 11:27 am
You know, I think I have been posting too close to you, I feel a cold coming on! hahaha.
Gonna double pak it and hope for the best!!

I got the fiance sick too. She's been going on and on about it.

DANO
04-24-09, 12:04 pm
I got the fiance sick too. She's been going on and on about it.

I can relate, I have been married for 7 years!

wedge
04-24-09, 1:45 pm
I can relate, I have been married for 7 years!

Practicing for the rest of my life I guess. She does come in handy at times though. The other day we were at the store and going through the cereal aisle. I stopped by Captain Crunch and Crunchberries and started drooling, remembering how great they tasted when I had them in my youth. She looked at me and goes, "Hun, you're on a clean bulk. Put those back!"
"Yes dear."

DANO
04-24-09, 1:51 pm
As you reply in a little kid voice "But I get cheat days...come on PLEEEEEZE! I"ll eat all my rice!"

Thrawn
04-24-09, 4:22 pm
Goooooood workout, brother, especially if you did not feel 100%! WELL DONE!

wedge
04-24-09, 6:33 pm
Still feeling the effects of the cold/sinus issue I have going on. Decided to go for a pump on legs today and take the next few days to hopefully rest and recover and get better.

Squats
Bar x 10
135 x 5
225 x 5
315 x 2

Hip Sled
3 pps x 10
4 pps x 10
5 pps x 10

Hamstring Curl
90 x 10
110 x 10
125 x 10

Toe Raises
90 x 20 x 3

DANO
04-24-09, 6:53 pm
Take it easy and come back on monday with a vengence, after all, we are chasing MM now!

omgi
04-27-09, 9:59 am
I have taken a couple of peaks inside here since I registered, and I must say that I'm really impressed. Thanks for inspiring others with your workouts and attitude.
Hope you can overcome that sinus shit soon.

wedge
04-27-09, 1:11 pm
I have taken a couple of peaks inside here since I registered, and I must say that I'm really impressed. Thanks for inspiring others with your workouts and attitude.
Hope you can overcome that sinus shit soon.

Thanks for the support omgi. I appreciate the kind words. We all lead by example around here.

wedge
04-27-09, 1:17 pm
Due to work issues, I had to lift in the morning, prior to work. Nothing says good morning like deadlifts and actual good mornings. Up at 5: 45 a.m., in the gym for 6, work at 8:30.

Deads (still following the 5-3-1 program):
135 x 5, 215 x 3, 325 x 3, 344 x 3, 365 x 1.
I am hitting more reps than before on the heavier weights, but I do not have much left at the end to go for a 1RP. Will have to set aside a day for that in the near future.

Laying T-bar row: (no clue how much the bar itself weighed, all poundages are based off of plates only)
45 lbs x 10, 70 x 10, 90 x 8

Face pulls:
35 x12, 50 x 10, 72.5 x 10-PR Reps

Good Mornings
Bar x 12, 135 x 10, 225 x 6, 315 x 1

ghost
04-28-09, 2:06 pm
great session!!

sorry it took me so long to get in here. but im here!

wedge
04-28-09, 2:18 pm
great session!!

sorry it took me so long to get in here. but im here!

Thanks for stopping in rcrott. I've been through your journey and like what I see there, so I appreciate the support.
It was a good session, but I am still pissed about the deads. I want to pull everyday to keep up with Dano and MM.

ghost
04-28-09, 2:54 pm
want and need are two different things....

i rarely pull full deads. partials and GMs and reverse hypers are phenominal to build up your deads. ill do a full pull every few weeks, if that.

it is hard seeing bigger numbers, when trying to build up your own... trust me, i know how that is...

keep at it, dig deep, and you will get the numbers you are looking for.

wedge
04-28-09, 3:29 pm
want and need are two different things....

i rarely pull full deads. partials and GMs and reverse hypers are phenominal to build up your deads. ill do a full pull every few weeks, if that.

it is hard seeing bigger numbers, when trying to build up your own... trust me, i know how that is...

keep at it, dig deep, and you will get the numbers you are looking for.

Thanks bro. I'm using the 5-3-1 method now. Getting there slowly, but surely.

wedge
04-29-09, 7:55 pm
Feeling much better, decided to shake things up and go for a max on flat bench.

Flat Bench Barbell
135 x 5
185 x 5
225 x 3
285 x 1-PR
290 x 0
225 x 3
185 x 10
135 x 20

Incline Dumbbell
50 x 10
60 x 10
70 x 8
75 x 6

Strict Press
Bar x 10
95 x 10
135 x 3 x 3

Barbell Shrugs
135 x 10
225 x 8
225 x 10

Triceps Pressdowns
50 x 10
65 x 8
80 x 5

DANO
04-29-09, 7:57 pm
The deadlift bug works it's way into other places!!
Awsome PR wedge!

wedge
04-29-09, 8:00 pm
The deadlift bug works it's way into other places!!
Awsome PR wedge!

Thanks D. 300 is on notice. I'm coming for it.

DANO
04-29-09, 8:02 pm
Thanks D. 300 is on notice. I'm coming for it.

Just like 450, 300 ain't got a chance bro!

machineman
04-29-09, 8:06 pm
nice job on the bench PR, wedge.....that is the next thing I am attacking....gotta get my bench up there....I have no idea what my 1RM is at the moment, but I will worry about that beotch later!!!

wedge
04-30-09, 12:53 pm
nice job on the bench PR, wedge.....that is the next thing I am attacking....gotta get my bench up there....I have no idea what my 1RM is at the moment, but I will worry about that beotch later!!!

I've been doing a nice chest routine suggested to me by Prowrestler. I'll pass it along to you if you want.

ghost
04-30-09, 12:54 pm
you doing more PL or BB or Powerbuilding?

wedge
04-30-09, 1:00 pm
you doing more PL or BB or Powerbuilding?

I've been doing more powerbuilding, though I have found my training venturing more and more into PL territory (squats, deads are amongst my favorite exercises).
I've competed in some local strength games (much the same events you see on Met-Rx, but lighter weights. 500 lb tire flips, 12' telephone pole flip, stone carry, etc.) over the last two years. I may do it again this year, depending on if my honeymoon (scheduled for three weeks prior to the event date) does not interfere. Either way I will still be there helping out.

ghost
04-30-09, 1:05 pm
nice! one thing that you will find in most powerlifting routines..... deads are rarely done. lol.

wedge
04-30-09, 1:37 pm
nice! one thing that you will find in most powerlifting routines..... deads are rarely done. lol.

Deads are my favorite exercise, though my weights are nowhere near where I want them to be.

DANO
04-30-09, 2:54 pm
Deads are my favorite exercise, though my weights are nowhere near where I want them to be.

NONE of my weights are near where I want them to be!! haha

DANO
05-01-09, 6:12 pm
Where are you hiding wedge?

Young&Hungry
05-01-09, 6:17 pm
nice! one thing that you will find in most powerlifting routines..... deads are rarely done. lol.

Not true. Westside preached this principle for years but if you follow their current routine they're now doing some sort of heavy full range pulling every week. 5x5, Sheiko, Korte, 3x3, 5/3/1, and old school periodization have all been advocates of pulling frequently for decades, so the only people following this basically obsolete principle are those who follow the original Westside program as it was written during the mid to late 90's.

wedge
05-01-09, 8:30 pm
NONE of my weights are near where I want them to be!! haha

They never are.


Where are you hiding wedge?

Been working a lot.


Not true. Westside preached this principle for years but if you follow their current routine they're now doing some sort of heavy full range pulling every week. 5x5, Sheiko, Korte, 3x3, 5/3/1, and old school periodization have all been advocates of pulling frequently for decades, so the only people following this basically obsolete principle are those who follow the original Westside program as it was written during the mid to late 90's.

Deadlifts should be in everyone program.

wedge
05-01-09, 8:33 pm
Leg Day.

Box Squats (box essentially at parallel for me):
Bar x 10
135 x 10
185 x 10
225 x 4

Leg Press:
3 pps x 10
4 pps x 10
5 pps x 10
6 pps x 10
7 pps x 4

Leg Extensions:
90 x 10
130 x 10
170 x 10
200 x 8

Laying Hamstring Curl:
90 x 10
130 x 10
175 x 4

Calf Toe Raises:
90 x 20 x 3

omgi
05-03-09, 9:19 am
Awesome stuff! You never do box squats and squats on the same workout? Would understand why you wouldn't considering the amount of sets though.

wedge
05-04-09, 10:29 am
Awesome stuff! You never do box squats and squats on the same workout? Would understand why you wouldn't considering the amount of sets though.

Technically I do sometimes. My gym has a squat machine, which to me mimics front squats. The machine kills my quads, but I don't think it is really a squat. On it I can pump out 10 parallel squats at 400 pounds (the highest the machine goes). Right now my 1RM on free squats is 405. Doesn't make sense. Kills the quads when I do 'em though.

machineman
05-04-09, 12:14 pm
solid leg day wedge....looks like I am going to have to up the ante on leg press after squats!! you got 7pps X 4....I only got 7 X 3...hmmmm...something to consider for Wednesday!!

DANO
05-04-09, 12:30 pm
Technically I do sometimes. My gym has a squat machine, which to me mimics front squats. The machine kills my quads, but I don't think it is really a squat. On it I can pump out 10 parallel squats at 400 pounds (the highest the machine goes). Right now my 1RM on free squats is 405. Doesn't make sense. Kills the quads when I do 'em though.

That is the reason I hate leg "machines" there hasn't been a leg press type of machine that I can't stack for reps, yet when you get into plate loaded machines or free squatting it is a whole different game!

wedge
05-04-09, 1:29 pm
solid leg day wedge....looks like I am going to have to up the ante on leg press after squats!! you got 7pps X 4....I only got 7 X 3...hmmmm...something to consider for Wednesday!!

You better get five MM! I am not sure of the next time I'll use the press, but I found out that there is a safety latch at the bottom of the rig at my gym. I bounced a rep with 3 pps without realizing it. I'm going for 10 reps next time. The latch should make sure I don't kill myself.............


That is the reason I hate leg "machines" there hasn't been a leg press type of machine that I can't stack for reps, yet when you get into plate loaded machines or free squatting it is a whole different game!

Definitely. Don't get me wrong, it hits the quads nice and hard and I've had trouble walking after playing on it. However, leave the ego at the door, as you cannot and should not puff your chest out after repping 400 pounds on it.

DANO
05-04-09, 2:01 pm
Yep, everything has it's place.

machineman
05-04-09, 6:12 pm
I like hitting it either as a superset with squats or before or after squats....I didn't hit squats today....someone was curling IN FRONT of the rack....not in it....but I was a bit pissed....oh well.....that just means some extra nastiness coming for Friday!!! for me it seems like a good way to add some size...at least for me....

DANO
05-04-09, 6:26 pm
I like hitting it either as a superset with squats or before or after squats....I didn't hit squats today....someone was curling IN FRONT of the rack....not in it....but I was a bit pissed....oh well.....that just means some extra nastiness coming for Friday!!! for me it seems like a good way to add some size...at least for me....

Like I said, everything has it's place.. I like the plate loaded machines for the leg work, the others just don't do it for me... but that is just me! The curl-boy, probably didn't know what he was standing in front of! hahaha

machineman
05-04-09, 7:20 pm
Like I said, everything has it's place.. I like the plate loaded machines for the leg work, the others just don't do it for me... but that is just me! The curl-boy, probably didn't know what he was standing in front of! hahaha

haha....most likely not!!! I have seen him there on several occasions....he does "squat" but I do a deeper squat sitting on the shitter than he does in the smith machine!

DANO
05-04-09, 7:39 pm
haha....most likely not!!! I have seen him there on several occasions....he does "squat" but I do a deeper squat sitting on the shitter than he does in the smith machine!

DUDE, I squated 450!!...but he doesn't say that he only moved 2"! hahaha

machineman
05-04-09, 7:47 pm
DUDE, I squated 450!!...but he doesn't say that he only moved 2"! hahaha

haha....if I only had to move 2 inches....man, the weight would be rediculous!!!

wedge
05-04-09, 8:09 pm
Today's back workout:

Deads:
135 x 5
215 x 5
305 x 5
345 x 3
380 x 2-PR reps

Lat Pulldown:
70 x 12
120 x 10
160 x 6

Laying T-Bar Row (weight plus whatever the bar weighs 45 lbs?)
45 x 10
70 x 10
100 x 6

Face Pulls:
35 x 12
57.5 x 10
75 x 10-PR reps
95 x 5-PR weight/reps

Back Extensions (squat racks were full, couldn't do Good Mornings):
Body Weight x 10
BW + 25 x 10
BW + 50 x 10

Preacher Curl:
45 x 12
70 x 10
90 x 10
115 x 4

wedge
05-04-09, 8:10 pm
2" inch squatter and squat rack curlers. Gotta love 'em.

DANO
05-04-09, 8:22 pm
I still see the nasty little PR showing up everywhere!

wedge
05-04-09, 11:02 pm
I still see the nasty little PR showing up everywhere!

I'm keeping better track of my journey and going for 1 more rep or .5 more pounds. In the words of Big Wides-Improvement is the only way.

DANO
05-05-09, 12:24 pm
I'm keeping better track of my journey and going for 1 more rep or .5 more pounds. In the words of Big Wides-Improvement is the only way.

I know what you mean wedge...One of these days I should start a journey thread of my own.

machineman
05-05-09, 12:25 pm
I know what you mean wedge...One of these days I should start a journey thread of my own.

ya think!!!

wedge
05-05-09, 1:01 pm
I know what you mean wedge...One of these days I should start a journey thread of my own.

Today is a good day.

DANO
05-05-09, 8:32 pm
ya think!!!


Today is a good day.

Well then I guess I will do it....

wedge
05-05-09, 8:51 pm
Well then I guess I will do it....

Nice!

DANO
05-06-09, 1:20 pm
What are you blasting today?

wedge
05-06-09, 7:41 pm
Today was chest/shoulders/triceps

Incline Dumbbell:
30 x 12
50 x 10
80 x 6
90 x 6
100 x 1

Flat Bench:
185 x 10 x 5

Flat Flys (nice and slow):
20 x 10
30 x 10
40 x 10
50 x 10
60 x 10

Strict Press:
Bar x 10
95 x 10
125 x 8
155 x 3

Shrugs (hammer strength):
1 pps x 20
2 pps x 15
3 pps x 10
4 pps x 5

Pressdowns:
35 x 15
50 x 10
65 x 10
80 x 6

Switched up my nutrition a bit before my workout. Had magnificent energy throughout. Had a bagel and Real Gains shake about 1.30 hours before hitting the gym. Roughly 900 calories, 68 grams protein and a lot of carbs. Going to have to keep this up.

DANO
05-06-09, 8:06 pm
Now wedge, come on 60's with flys, you tryin' to break my arms off tryin' to keep up!
gotta love it!

wedge
05-07-09, 10:39 am
Now wedge, come on 60's with flys, you tryin' to break my arms off tryin' to keep up!
gotta love it!

Nah, not break your arms. Just to turn you into a big f'n Animal.

DANO
05-07-09, 11:40 am
Nah, not break your arms. Just to turn you into a big f'n Animal.

And I thank you for it!!

machineman
05-07-09, 11:55 am
Today was chest/shoulders/triceps

Incline Dumbbell:
30 x 12
50 x 10
80 x 6
90 x 6
100 x 1

Flat Bench:
185 x 10 x 5

Flat Flys (nice and slow):
20 x 10
30 x 10
40 x 10
50 x 10
60 x 10

Strict Press:
Bar x 10
95 x 10
125 x 8
155 x 3

Shrugs (hammer strength):
1 pps x 20
2 pps x 15
3 pps x 10
4 pps x 5

Pressdowns:
35 x 15
50 x 10
65 x 10
80 x 6

Switched up my nutrition a bit before my workout. Had magnificent energy throughout. Had a bagel and Real Gains shake about 1.30 hours before hitting the gym. Roughly 900 calories, 68 grams protein and a lot of carbs. Going to have to keep this up.

nice workout, wedge....I also notice much better lifts and more energy throughout the workout when I eat properly beforehand!

wedge
05-07-09, 1:38 pm
nice workout, wedge....I also notice much better lifts and more energy throughout the workout when I eat properly beforehand!

I've always had the protein, but for whatever reason, never took in the carbs. I think I am going to make a bagel a preworkout staple.

DANO
05-07-09, 1:41 pm
I've always had the protein, but for whatever reason, never took in the carbs. I think I am going to make a bagel a preworkout staple.

SHHHH. don't type that too loud, you know how Juggs feels about his pop-tarts! haha
Yep, carbs = energy.

wedge
05-07-09, 1:56 pm
SHHHH. don't type that too loud, you know how Juggs feels about his pop-tarts! haha
Yep, carbs = energy.

Indeed. With my job, I often have late nights or real early mornings, so I need energy. From time to time I just carb out instead of taking an energy drink/shot. Change of pace.

wedge
05-07-09, 5:42 pm
Today's leg workout

Squats:
200 x 10 x10

Leg Press:
3 pps x 5
4 pps x 5
5 pps x 5
6 pps x 5
7 pps x 5

Leg Extensions:
90 x 10
150 x 10
200 x 5

Laying Hamstring Curls:
90 x 10
140 x 10
170 x 5

Seated Toe Raises:
90 x 10 x 3-real slow

DANO
05-08-09, 12:27 pm
Marathon squats! awesome! hows it goin' today bro?

wedge
05-08-09, 1:03 pm
Marathon squats! awesome! hows it goin' today bro?

Sore.

DANO
05-08-09, 1:15 pm
Sore.

oooooo, just wait for tomorrow, THAT is when the fun starts!!

wedge
05-08-09, 1:48 pm
oooooo, just wait for tomorrow, THAT is when the fun starts!!

Have a cookout scheduled for later that day. I plan on eating burger after burger.............

DANO
05-08-09, 1:56 pm
Have a cookout scheduled for later that day. I plan on eating burger after burger.............

You are going to make them regret inviting you! hahaha

wedge
05-08-09, 2:00 pm
You are going to make them regret inviting you! hahaha

It's my paranormal group meeting, so they kinda have to invite me. Besides, I've done overnights with them. I'm the guy who brings a cooler with protein shakes.

DANO
05-08-09, 2:02 pm
It's my paranormal group meeting, so they kinda have to invite me. Besides, I've done overnights with them. I'm the guy who brings a cooler with protein shakes.

Aaah, so they know to buy enough food for three people for you alone!

machineman
05-08-09, 3:15 pm
Aaah, so they know to buy enough food for three people for you alone!

haha....just don't resort to taking the burgers from the other kids! remember to play, I mean EAT, nice!!

Thrawn
05-08-09, 3:28 pm
OUTSTANDING squat work!! That'll give you a limp to remember!

omgi
05-08-09, 5:09 pm
Wea... woh... Well I'll be damned. I have one thing to say about those squats, and it is: gore!

wedge
05-09-09, 8:09 am
Aaah, so they know to buy enough food for three people for you alone!

Everyone seems to be learning that.


haha....just don't resort to taking the burgers from the other kids! remember to play, I mean EAT, nice!!

I play nice. They have all the toys for ghost hunting.



OUTSTANDING squat work!! That'll give you a limp to remember!



Wea... woh... Well I'll be damned. I have one thing to say about those squats, and it is: gore!

Thrawn and omgi. Check out the increased taxation thread. The squats were punishment for myself. I am taking part in a breast cancer walk in about two hours (mother in law is a survivor). I normally due legs on Friday, but was afraid I would be all cramped and hurt for the walk. So I was thinking of blowing off legs and using the 3 mile walk as my leg workout.
Eventually decided to switch a rest day and do legs on Thursday. Felt like one of those "but, but" people making excuses for why I couldn't go to the gym. Had some penance to pay.

DANO
05-11-09, 12:28 pm
How'd the walk go wedge?

wedge
05-11-09, 12:33 pm
How'd the walk go wedge?

Went rather good actually. I was worried about my lower back locking, but it didn't really. Legs held up. Slept good Saturday night though.

DANO
05-11-09, 2:53 pm
I want to see big numbers today wedge!

wedge
05-11-09, 4:28 pm
I want to see big numbers today wedge!

That's all that has been on my mind today. What to eat and when to maximize nutrition. What rep scheme to pyramid up to. How heavy to bring it.

1.45 until I get to go take it.

DANO
05-11-09, 5:18 pm
Go get it....My lift sucked today, I'll post it up later.

wedge
05-11-09, 7:43 pm
Epic fail on deadlifts, but the rest of my back workout made it so I was not that pissed off. I think I'll take the next week off of deadlifts and direct lower back work then come back in two weeks for another max. Any thoughts?


Deads:
135 x 5
225 x 3
315 x 1
365 x 1
430 x fail
425 x fail
405 x fail
315 x 3
225 x 1 (re-rack)

Cable Rows:
100 x 12
150 x 10
200 x 10
250 x 6

Laying T-Bar Rows (bar weight? plus poundage):
70 x 12
90 x 10
115 x 8

Lat Pulldown:
80 x 12
110 x 10
140 x 8

One Arm Row (dumbbell):
120 x 6
120 x 5
120 x 4
*Losing grip strength during the rows

High Iso Rows (machine):
50 x 12
70 x 10
110 x 5

Face Pulls:
35 x 12
57.5 x 10
95 x 4-PR

Seated Preacher Curls:
50 x 15
70 x 12
110 x 8
140 x 5
Drop sets after the fith rep at 140. Went until I could get 10 clean reps
125 x
110 x
100 x
90 x
80 x
70 x
60 x
50 x
40 x 10

DANO
05-11-09, 7:49 pm
Looks like we had the same problem, way to follow through with the work tho!

wedge
05-11-09, 7:53 pm
Looks like we had the same problem, way to follow through with the work tho!

Thanks. My back was fried. I now know why the fourth week in the 5-3-1 calls for either elimination of deads or low weight for a week. Going to do that next week and then in two weeks go for it again.

wedge
05-13-09, 8:22 pm
Chest/Shoulder

Dumbbell Straight Bench:
2 warm-up sets x 10
70 x 6
80 x 6
90 x 6
100 x 6
110 x 4

Incline Barbell:
135 x 10
155 x 10
165 x 10
185 x 6

Pec Deck:
120 x 15
160 x 12
210 x 6

Strict Press:
1 warm-up x 10
100 x 10
95 x 10 x 9

Seated Shoulder Shrugs:
1 pps x 15
2 pps x 10
3 pps x 8

Tricep Pressdown w/ Straight Bar:
35 x 12
50 x 10
65 x 10
80 x 8

omgi
05-14-09, 6:55 am
Thrawn and omgi. Check out the increased taxation thread. The squats were punishment for myself. I am taking part in a breast cancer walk in about two hours (mother in law is a survivor). I normally due legs on Friday, but was afraid I would be all cramped and hurt for the walk. So I was thinking of blowing off legs and using the 3 mile walk as my leg workout.
Eventually decided to switch a rest day and do legs on Thursday. Felt like one of those "but, but" people making excuses for why I couldn't go to the gym. Had some penance to pay.

I will. That was very honorable of you. I have family and friends with cancer. Some of them didn't make it, some of them have been told that they have a very limited time left. Even though they know it can end at any moment, they keep on fighting, living and enjoying life like nothing was wrong. People like that helps you realise what's important, and to stop getting bothered by trivial matters. Their courage and will power will always be one of my biggest sources of inspiration and determination.

wedge
05-14-09, 10:00 am
I will. That was very honorable of you. I have family and friends with cancer. Some of them didn't make it, some of them have been told that they have a very limited time left. Even though they know it can end at any moment, they keep on fighting, living and enjoying life like nothing was wrong. People like that helps you realise what's important, and to stop getting bothered by trivial matters. Their courage and will power will always be one of my biggest sources of inspiration and determination.

Thanks omgi. Sorry to hear about your losses.

DANO
05-14-09, 12:34 pm
Chest/Shoulder

Dumbbell Straight Bench:
2 warm-up sets x 10
70 x 6
80 x 6
90 x 6
100 x 6
110 x 4

Incline Barbell:
135 x 10
155 x 10
165 x 10
185 x 6

Pec Deck:
120 x 15
160 x 12
210 x 6

Strict Press:
1 warm-up x 10
100 x 10
95 x 10 x 9

Seated Shoulder Shrugs:
1 pps x 15
2 pps x 10
3 pps x 8

Tricep Pressdown w/ Straight Bar:
35 x 12
50 x 10
65 x 10
80 x 8

I am def. going to try the strict press soon! 110's! come on man, let me at least think I am catching up to you! hahaha!

wedge
05-14-09, 12:38 pm
I am def. going to try the strict press soon! 110's! come on man, let me at least think I am catching up to you! hahaha!

Catching up? It's not like your that far behind me bro.

C.Coronato
05-14-09, 12:56 pm
Looking nice and solid homie. Keep it up.

wedge
05-14-09, 1:03 pm
Looking nice and solid homie. Keep it up.

Thanks TTL. Best of luck with your comp this weekend.

Pizzalamp
05-14-09, 10:17 pm
thats a good strict press wedge

solid workouts

wedge
05-15-09, 10:11 am
thats a good strict press wedge

solid workouts

Thanks Pizza. Appreciate the support.



I plan on taking the day/week off from legs. My lower back is still sore for the second straight day and squatting may not be the best thing for it. I did a 10 x 10 last Friday and then a 4 mile walk on Saturday, so I think I should be OK.
Rest and recoup. Looking to do some raised deadlifts and some rack pulls Monday.

DANO
05-15-09, 11:55 am
Alright! monday we compare notes.

machineman
05-15-09, 12:05 pm
Thanks Pizza. Appreciate the support.



I plan on taking the day/week off from legs. My lower back is still sore for the second straight day and squatting may not be the best thing for it. I did a 10 x 10 last Friday and then a 4 mile walk on Saturday, so I think I should be OK.
Rest and recoup. Looking to do some raised deadlifts and some rack pulls Monday.

looking forward to see how you do on the rack pulls, bro...

wedge
05-15-09, 1:05 pm
Alright! monday we compare notes.

Sounds like a plan.



looking forward to see how you do on the rack pulls, bro...

I've done 'em before, got a few pounds over 405, which was my max then. Not too sure if I will try to go heavy or just work in.

machineman
05-15-09, 1:19 pm
I've done 'em before, got a few pounds over 405, which was my max then. Not too sure if I will try to go heavy or just work in.

going heavy will help your pull from the floor....I didn't go to max every time...sometimes I would work up to maybe 90% of max and just do singles.....play around with it and see how it works for ya.....

wedge
05-15-09, 1:27 pm
going heavy will help your pull from the floor....I didn't go to max every time...sometimes I would work up to maybe 90% of max and just do singles.....play around with it and see how it works for ya.....

Will do. Appreciate the tips.

I think I know what is wrong with my back. I am pretty sure I tweaked it during strict presses somehow. Rest it up and get ready for Monday.

DANO
05-18-09, 12:00 pm
Well brother, It is time to dig deep! MM has set the bar almost at the top! I am thinking of running a cycle of Stak just to see.

machineman
05-18-09, 12:29 pm
Well brother, It is time to dig deep! MM has set the bar almost at the top! I am thinking of running a cycle of Stak just to see.

haha...now you guys see how far I have to move the weight! I WISH I was short!! I bet that Stak will be just the punch ya need, bro.....

DANO
05-18-09, 12:33 pm
Yep, you have a DISTANCE to cover! but on the other side you arn't as "panda" as you put on... You are gonna look RIPPED after your project C run.

machineman
05-18-09, 12:41 pm
Yep, you have a DISTANCE to cover! but on the other side you arn't as "panda" as you put on... You are gonna look RIPPED after your project C run.

thanks, bro....I am my own worst critic! I can definitely see the gains I have made with that routine over the past 6 months or so....just need to tweak the diet a bit once I restart it....

wedge
05-18-09, 1:05 pm
I'm going to play around with the routine MM was using before his new split and see if I can accommodate it into my schedule. Pulling a little more may be beneficial for my arms. I swear they are getting bigger just through indirect work and a few sets of direct work.
Dano-Stack helped me move a little more weight a few ago. Just make sure your diet is on check.
MM-Don't you think this race to 450 is over or only up to me and Dano now. You may not pull heavy for a few due to the cut, but Dano and I may need the extra time to catch up. You set the bar high my friend.

DANO
05-18-09, 1:25 pm
I know what you mean wedge, my arms seem to be benifiting from all the indirect work also.
My diet may not be the cleanest but I do eat alot and often..

wedge
05-18-09, 2:40 pm
I know what you mean wedge, my arms seem to be benifiting from all the indirect work also.
My diet may not be the cleanest but I do eat alot and often..

I'll be damned. Eating big and killing yourself in the gym actually does work out.

DANO
05-18-09, 2:49 pm
I'll be damned. Eating big and killing yourself in the gym actually does work out.

Funny, ain't it?

wedge
05-18-09, 8:16 pm
Back/Bis

Deads:
Deficit (off of 2 45 lb plates):
135 x 5
135 x 5
185 x 5
225 x 5
275 x 3

Sets of 5 reps per Sgt. Rock

Rack Pulls 2" below knee:
135 x 8
225 x 6
315 x 3
405 x 1
455 x 1-PR
475 x FAIL

Lat Pulldown (machine):
80 x 15
140 x 10
180 x 8

Cable Rows (wide-grip handle)/Face Pulls
80 x 12/35 x 10
140 x 10/50 x 8
180 x 10/60 x 8
240 x 6/75 x 6

Good Mornings:
135 x 4 x 5

Bicep Curl (machine):
80 x 15
100 x 8
120 x 4
Drop sets from here on out, until failure or I could get six reps
110 x
100 x
90 x
80 x
70 x
60 x
50 x
40 x
30 x 6

Ab routine

DANO
05-18-09, 8:37 pm
Sets of 5 reps per Sgt. Rock

Rack Pulls 2" below knee:
135 x 8
225 x 6
315 x 3
405 x 1
455 x 1-PR
475 x FAIL



AWESOME! 455 way to go! I see you have been talking to the master also....

wedge
05-18-09, 8:40 pm
AWESOME! 455 way to go! I see you have been talking to the master also....

Who better to guide me?

omgi
05-19-09, 5:30 pm
Awesome! Congrats on the rack PR! That's some serious weight.

DANO
05-19-09, 5:44 pm
Who better to guide me?

NO ONE! (except maybe Juggs)haha

wedge
05-19-09, 8:06 pm
Decided to get some active rest today. Went for a fast 1.5 mile walk with the fiance around the neighborhood. It allowed us to catch up (crazy work schedule) and share some time together.
Then we went to the store and got three dozen eggs, several cans of green beans, rice and other staples.
Good day.

DANO
05-19-09, 8:07 pm
Decided to get some active rest today. Went for a fast 1.5 mile walk with the fiance around the neighborhood. It allowed us to catch up (crazy work schedule) and share some time together.
Then we went to the store and got three dozen eggs, several cans of green beans, rice and other staples.
Good day.

Some days that is just what you need.

wedge
05-19-09, 8:08 pm
Awesome! Congrats on the rack PR! That's some serious weight.

Thanks bro. Now I just need to translate that onto normal deads...




NO ONE! (except maybe Juggs)haha

Juggs has also been pointing the way. I've been paying more attention to Big Wides journey now also, as my lifting is veering more and more into powerlifting.

DANO
05-19-09, 8:40 pm
Juggs has also been pointing the way. I've been paying more attention to Big Wides journey now also, as my lifting is veering more and more into powerlifting.

This whole "powerbuilding" style has a lot of appeal... get big, get strong, look good.

Thrawn
05-20-09, 6:50 am
Thanks bro. Now I just need to translate that onto normal deads...


You WILL, buddy. YOU WILL. Keep pounding away like you always do. And up the weights will go. NO doubt.

wedge
05-20-09, 10:23 am
This whole "powerbuilding" style has a lot of appeal... get big, get strong, look good.

Name of the game.



You WILL, buddy. YOU WILL. Keep pounding away like you always do. And up the weights will go. NO doubt.

You know I'm not going anywhere. 450 is going to be a damn speed bump in my journey, sooner or later.

DANO
05-20-09, 3:35 pm
You know I'm not going anywhere. 450 is going to be a damn speed bump in my journey, sooner or later.

My bet is on sooner......

wedge
05-20-09, 7:36 pm
My bet is on sooner......

I'm not much of a betting man, but good thing I'm racking the odds in my favor.


Chest/Shoulders/Triceps

Incline Dumbbell:
2 x warmups
70 x 6
80 x 6
90 x 4
110 x 3/4

Barbell Bench:
135 x 10
185 x 10
225 x 6
250 x 2

Pec Deck/Push Ups
150 x 10/ BW x 10
200 x 10/BW x 10
235 x 6/BW x 10

*Tendinitis in left shoulder started to hurt, finished everything on machine to limit pain.

Military Press:
40 x 15
60 x 12
100 x 10
135 x 8

Butterfly Lat Raises:
70 x 10
90 x 10
110 x 10

Rope Tricep Pressdown:
35 x 15
45 x 10
55 x 10
65 x 6

Ab routine

Had some random guy high-five me for, "Working hard bro."

DANO
05-20-09, 7:49 pm
I HATE shoulder pain. sometimes I get a flare up in mine (old snowboarding injury) and it hurts for weeks...way to work around it.

wedge
05-20-09, 8:09 pm
I HATE shoulder pain. sometimes I get a flare up in mine (old snowboarding injury) and it hurts for weeks...way to work around it.

Thanks Dano. I was having too good of a workout to just stop. Played it smart and safe and was able to finish things out.

omgi
05-21-09, 5:38 am
Really strong workout there man, good stuff.
How do you do the pec deck? Do you use a spotter to help you when you reach positive faliure, so you can keep on killing your chest on the negatives?

machineman
05-21-09, 6:05 am
way to push through, wedge.....I am with DANO.....I KNOW 450 will come sooner than later...

wedge
05-21-09, 12:28 pm
Really strong workout there man, good stuff.
How do you do the pec deck? Do you use a spotter to help you when you reach positive faliure, so you can keep on killing your chest on the negatives?

I train alone, so I go until I can't get any more clean reps. I may cheat a little and bring the handles closer in on the last set or two and work on the negative that way.


way to push through, wedge.....I am with DANO.....I KNOW 450 will come sooner than later...

Appreciate that, coming from a man who for all intents and purposes is on the doorstep of 450.

machineman
05-21-09, 12:34 pm
may be on the doorstep....but the freakin door is locked! for now.....

wedge
05-21-09, 1:16 pm
may be on the doorstep....but the freakin door is locked! for now.....

Don't worry. I'll be kicking it down soon enough.

DANO
05-21-09, 2:39 pm
Don't worry. I'll be kicking it down soon enough.

With you, me, and mm, we will take that door like a scene form Cops!

wedge
05-21-09, 6:32 pm
With you, me, and mm, we will take that door like a scene form Cops!

There'll just be splinters left.

wedge
05-22-09, 4:45 pm
Starting the holiday weekend off the right way. Got out of work early, hit the gym early.

Squats/Leg Press
Bar x 10/3 pps x 10
135 x 10/4 pps x 10
185 x 10/5 pps x 10
225 x 10/6 pps x 10
275 x 6/7 pps x 6
315 x 2/7pps x 4

Freemotion Squat Machine (weights are not as impressive as they look):
200 x 10
300 x 10
400 x 4


*Tried the BW leg extensions that pizzalamp had in his journey. Will have to ask him to demonstrate them next ABC.

Laying Hamstring Curls:
110 x 12
140 x 10
200 x 2.5

Calf Toe Raises:
90 x 20
140 x 10
180 x 5

Besides playing some basketball tomorrow (if it doesn't rain), I am going to relax the rest of this holiday weekend and enjoy some BBQ and good friends. I'll be back in the gym Tuesday for deads.

machineman
05-22-09, 7:53 pm
Starting the holiday weekend off the right way. Got out of work early, hit the gym early.

Squats/Leg Press
Bar x 10/3 pps x 10
135 x 10/4 pps x 10
185 x 10/5 pps x 10
225 x 10/6 pps x 10
275 x 6/7 pps x 6
315 x 2/7pps x 4

Freemotion Squat Machine (weights are not as impressive as they look):
200 x 10
300 x 10
400 x 4


*Tried the BW leg extensions that pizzalamp had in his journey. Will have to ask him to demonstrate them next ABC.

Laying Hamstring Curls:
110 x 12
140 x 10
200 x 2.5

Calf Toe Raises:
90 x 20
140 x 10
180 x 5

Besides playing some basketball tomorrow (if it doesn't rain), I am going to relax the rest of this holiday weekend and enjoy some BBQ and good friends. I'll be back in the gym Tuesday for deads.

solid work, bro.....enjoy your weekend!!

omgi
05-22-09, 8:46 pm
BBQ? My, my... I have a feeling there might be big numbers coming up on tuesday? :D
Awesome workout!

wedge
05-22-09, 10:38 pm
solid work, bro.....enjoy your weekend!!


You to bro. Best of luck trying to stick with your diet.



BBQ? My, my... I have a feeling there might be big numbers coming up on tuesday? :D
Awesome workout!

My plan for the weekend-Eat. Repeat a lot.

Pizzalamp
05-22-09, 11:00 pm
Next Abc Ill Def Show U Those Leg Extensions...i Love Em

wedge
05-23-09, 11:55 am
Next Abc Ill Def Show U Those Leg Extensions...i Love Em

Thanks Pizza. I appreciate it.

machineman
05-23-09, 12:01 pm
I will have no problem sticking to the diet.....we are going to my parents place and they eat like shit.....they were here on Thursday for my b-day and she asked what I wanted....so I gave her my meal plan from rage and told to buy that for me......

wedge
05-26-09, 11:04 am
I will have no problem sticking to the diet.....we are going to my parents place and they eat like shit.....they were here on Thursday for my b-day and she asked what I wanted....so I gave her my meal plan from rage and told to buy that for me......

Glad to hear everything is well with the diet.
I did my best to rid the world of beef this past holiday weekend. Burger after burger after steak after shiskabob. Then huge beef tacos for dinner last night.

wedge
05-26-09, 7:27 pm
Back/Bis

Deads:
Deficit (off of 2 45 lb plates):
Bar x 10
135 x 5
185 x 5
225 x 5
275 x 5
315 x 3-new PR weight

Sets of 5 reps per Sgt. Rock

Rack Pulls 2" below knee:
135 x 5
225 x 5
315 x 3
405 x 1
465 x FAIL
465 x FAIL

Lat Pulldown (machine):
80 x 15
140 x 10
210 x 4

Cable Rows (two handles, pull apart at end, felt it in my middle back):
100 x 10
160 x 10
210 x 6

Face Pulls (slow, really felt it in my middle, upper back):
60 x 10
80 x 10
100 x 10
120 x 10
140 x 10

Bicep Curl (machine):
60 x 10
80 x 8
120 x 1
120 x 1
Drop sets from here on out, until failure or I could get six reps
110 x
100 x
90 x
80 x
70 x
60 x
50 x
40 x
30 x 6

Ab routine

DANO
05-26-09, 7:42 pm
How long do you usually spend in the gym wedge? you are getting alot of work done!

machineman
05-26-09, 8:28 pm
Back/Bis

Deads:
Deficit (off of 2 45 lb plates):
Bar x 10
135 x 5
185 x 5
225 x 5
275 x 5
315 x 3-new PR weight

Sets of 5 reps per Sgt. Rock

Rack Pulls 2" below knee:
135 x 5
225 x 5
315 x 3
405 x 1
465 x FAIL
465 x FAIL

Lat Pulldown (machine):
80 x 15
140 x 10
210 x 4

Cable Rows (two handles, pull apart at end, felt it in my middle back):
100 x 10
160 x 10
210 x 6

Face Pulls (slow, really felt it in my middle, upper back):
60 x 10
80 x 10
100 x 10
120 x 10
140 x 10

Bicep Curl (machine):
60 x 10
80 x 8
120 x 1
120 x 1
Drop sets from here on out, until failure or I could get six reps
110 x
100 x
90 x
80 x
70 x
60 x
50 x
40 x
30 x 6

Ab routine

solid brother.....keep it up and you will blow that 450 off the floor like it was nothin'!!!

wedge
05-26-09, 8:48 pm
solid brother.....keep it up and you will blow that 450 off the floor like it was nothin'!!!

Following in your steps bro. Would you recommend going for a PR next Monday, or just work up to 70 percent and go for the PR in two weeks?



How long do you usually spend in the gym wedge? you are getting alot of work done!

Typically I'm in the gym for an hour to an hour and a half. I don't really worry about time, as long as it doesn't stretch out that long.

DANO
05-27-09, 11:39 am
Following in your steps bro. Would you recommend going for a PR next Monday, or just work up to 70 percent and go for the PR in two weeks?

I am going to do the max pull in two weeks.

machineman
05-27-09, 12:06 pm
pull up to 70-80% for singles then go for a PR in two weeks....

wedge
05-27-09, 1:20 pm
I am going to do the max pull in two weeks.


pull up to 70-80% for singles then go for a PR in two weeks....

A PR in two weeks then.

DANO
05-27-09, 1:26 pm
WOO-HOO! that's what I wanted to hear...er..read!?!

wedge
05-27-09, 2:47 pm
WOO-HOO! that's what I wanted to hear...er..read!?!

Can't let you have all the fun.

NJC_Manhattan
05-27-09, 2:49 pm
solid brother.....keep it up and you will blow that 450 off the floor like it was nothin'!!!

x2

Way to up the intensity bro.

wedge
05-27-09, 2:52 pm
x2

Way to up the intensity bro.

Thanks for the support NJC. Doing what I have to do to get the job done.

wedge
05-27-09, 7:42 pm
Here's what chest/shoulders/triceps looked like today

Flat Bench Dumbbell:
Two warmup sets x 10
80 x 6
90 x 6
100 x 6
110 x 4

Incline Barbell Bench:
135 x 10
185 x 6
225 x FAIL (three negatives from spotter)
135 x 10

Strict Press:
Bar x 10
95 x 10
115 x 8
135 x 6
155 x 4
185 x FAIL

Seated Shrugs:
2 pps x 3 x failure

Side Lateral Raises (dumbbells):
10 x 15
20 x 10
30 x 8
40 x 4

Triceps Rope Pressdown:
25 x 10
35 x 10
50 x 10
65 x 10
80 x 6

DANO
05-27-09, 8:00 pm
Here's what chest/shoulders/triceps looked like today

Flat Bench Dumbbell:
Two warmup sets x 10
80 x 6
90 x 6
100 x 6
110 x 4

Incline Barbell Bench:
135 x 10
185 x 6
225 x FAIL (three negatives from spotter)
135 x 10

Strict Press:
Bar x 10
95 x 10
115 x 8
135 x 6
155 x 4
185 x FAIL

Seated Shrugs:
2 pps x 3 x failure

Side Lateral Raises (dumbbells):
10 x 15
20 x 10
30 x 8
40 x 4

Triceps Rope Pressdown:
25 x 10
35 x 10
50 x 10
65 x 10
80 x 6

Solid bro, I'll be looking for the number 6 next week.

wedge
05-28-09, 9:48 am
Solid bro, I'll be looking for the number 6 next week.

I'll be pushing for it.

DANO
05-28-09, 11:42 am
I'll be pushing for it.

The next chest day will be brought to you by the number 6 and the letters aargh! *wink*

wedge
05-29-09, 5:51 pm
After being called out by Dano, I decided to max out on squats today. Thanks to a rack with safety bars, I was able to overcome mental issues and set a new PR. Thanks for the push Dano.


Squats:
Bar x 10
135 x 5
225 x 5
315 x 3
365 x 1
425 x 3/4 (I don't think I went deep enough)
425 x 1-PR
425 x FAIL (wanted to try to go a bit deeper, left it on the safety bars)

Leg Press:
3 pps x 10
4 pps x 10
5 pps x 10

Hamstring Curls:
90 x 10
110 x 10
130 x 8
150 x 6

Toe Presses (calfs) (leg press machine):
200 x A lot
300 x a lot more
400 x not as many as above

DANO
05-29-09, 6:08 pm
AWESOME BRO! 425 feels good on your back huh? glad I could help!

wedge
06-01-09, 1:51 pm
AWESOME BRO! 425 feels good on your back huh? glad I could help!

Appreciated the kick in the ass. I needed it.

DANO
06-01-09, 5:47 pm
Appreciated the kick in the ass. I needed it.

no problem my friend!

wedge
06-01-09, 7:46 pm
Damn good workout today. I felt energized throughout and put all of that energy to good use. At the end, when I went up to order a shake, I could barely speak. I just pointed to the item and said "I want."

Deads:
135 x 10
185 x 10
225 x 10
265 x 10-PR Reps
315 x 8-PR Reps
365 x 1
405 x 1
225 x 1 (Re-rack bar)

Seated Rows (two single handles):
80 x 15
120 x 12
160 x 10
200 x 8
260 x 3

Face Pulls:
35 x 15
50 x 10
65 x 10
80 x 10

Dumbbell Bicep Curls (weight is each arm):
30 x 8
40 x 7
50 x 3 (4 hammer curls per arm to finish off)

Preacher Curls:
80 x 15
120 x 8
160 x 5

Calf Thingies (Shoutout to Juggernaut):
100 lbs x 10 x 5

Ab routine

DANO
06-01-09, 7:53 pm
That is funny, you ordered the shake just like you look at the 450 dead!
great work, the volume goes up, the weight goes up----rule of nature ;-)

wedge
06-01-09, 7:57 pm
That is funny, you ordered the shake just like you look at the 450 dead!
great work, the volume goes up, the weight goes up----rule of nature ;-)

Soon, with the dead, I'm just going to walk up to and and say "Mine!"

wedge
06-02-09, 7:12 pm
I hate running.

DANO
06-02-09, 7:45 pm
Here is a shirt you need then!
http://t-shirts.cafepress.com/item/i-hate-running-dark-tshirt/257699385

wedge
06-02-09, 8:27 pm
Unfortunately, it is a necessary evil.

wedge
06-03-09, 7:56 pm
Chest/Shoulders

Dumbbell Bench:
Two warmup sets
70 x 6
80 x 6
90 x 6
100 x 6
110 x 6-PR Reps
120 x 0

Pec Deck:
115 x 10
150 x 10
185 x 10
210 x 8
250 x 6

Barbell Incline Bench:
135 x 10
145 x 10
155 x 10
165 x 5

Seated Military Press:
Bar x 12
95 x 10
115 x 8
135 x 6

Barbell Shoulder Shrugs (Smith Machine):
135 x A Lot
225 x Not as Many
315 x Not Enough

Triceps Rope Pressdown:
35 x 10
50 x 10
65 x 10

Abs

Thrawn
06-04-09, 4:52 am
Wedge demonstrating upper body strength!! 100lbs x 6, 110lbs x 6, but 120lbs x 0? I bet you were just too gassed, huh? That is a GREAT way to fail. Not being able to put it up anymore. The ominous result of giving it ALL.
Good show, Wedge!

weedlewott
06-04-09, 5:19 am
Gave this dude a read through. Very nice. I'm officially a fan.

wedge
06-04-09, 9:39 am
Wedge demonstrating upper body strength!! 100lbs x 6, 110lbs x 6, but 120lbs x 0? I bet you were just too gassed, huh? That is a GREAT way to fail. Not being able to put it up anymore. The ominous result of giving it ALL.
Good show, Wedge!

Picked up this rep scheme from Prowrestler. Basically keeping moving up until you can't get six reps with a weight. I want 300 on the bench (right now I'm at 285). Balls out bro.




Gave this dude a read through. Very nice. I'm officially a fan.

Thanks for stopping in weedlewott. Appreciate the support.

wedge
06-04-09, 9:41 am
I've decided to add a little cardio into my routine. I have a little stomach fat that I'd rather do without and I have all kinds of blue lines running across my biceps and upper shoulder areas. Now if I can just get those veins to pop!
By cardio, I mean Tues and Thurs and the occasional Sat, just enough to get the heart rate up to burn some fat, without sacrificing muscle.

Thrawn
06-04-09, 9:51 am
Picked up this rep scheme from Prowrestler. Basically keeping moving up until you can't get six reps with a weight. I want 300 on the bench (right now I'm at 285). Balls out bro.


Go get YOURS, Wedge. I will be enjoying the day i read that 300 going up as much as you do, buddy!


I've decided to add a little cardio into my routine. I have a little stomach fat that I'd rather do without and I have all kinds of blue lines running across my biceps and upper shoulder areas. Now if I can just get those veins to pop!
By cardio, I mean Tues and Thurs and the occasional Sat, just enough to get the heart rate up to burn some fat, without sacrificing muscle.

Sounds good, now lets get it ON!

wedge
06-04-09, 9:56 am
Thanks for the support Bert. 300 is just going to be a stepping stone to 315.

Thrawn
06-04-09, 10:04 am
Thanks for the support Bert. 300 is just going to be a stepping stone to 315.

My man. That is THE way to approach things. Break that limit and disrespect it the very next chance you get.

DANO
06-04-09, 11:36 am
Thanks for the support Bert. 300 is just going to be a stepping stone to 315.

And 315 is a stepping stome to 325, 325 goes into 350..... A damn Fun vicious circle.

wedge
06-04-09, 12:47 pm
And 315 is a stepping stome to 325, 325 goes into 350..... A damn Fun vicious circle.

Eventually. One 2.5 lb plate at a time.

DANO
06-04-09, 12:52 pm
Eventually. One 2.5 lb plate at a time.

Hell, I've got 1.25's hidden away at my gym! haha

wedge
06-04-09, 1:08 pm
Hell, I've got 1.25's hidden away at my gym! haha

Damn. I didn't think they went that low.

weedlewott
06-04-09, 1:23 pm
Hell, I've got 1.25's hidden away at my gym! haha

ha ha. Someone on here uses it as a paperweight. Can't remember who though. Ha. I've never seen them.

wedge
06-04-09, 2:52 pm
ha ha. Someone on here uses it as a paperweight. Can't remember who though. Ha. I've never seen them.

Neither have I. It seems weird that people would go up 3 lbs versus 5 lbs. Maybe I'm just used to the 5 lbers.

weedlewott
06-04-09, 2:55 pm
Neither have I. It seems weird that people would go up 3 lbs versus 5 lbs. Maybe I'm just used to the 5 lbers.

it's possible that they use them because they are using the 1lb plate stops. That way it's going up an even 5. Hell, most of the time I use the 2 1/2s, it's to roll the plates on to load more on deads.

DANO
06-04-09, 6:49 pm
Neither have I. It seems weird that people would go up 3 lbs versus 5 lbs. Maybe I'm just used to the 5 lbers.

When I used to work out with a couple of other guys, we would put them on the leg press just for laughs.

wedge
06-05-09, 9:37 am
Did some more running yesterday.
The same 1.5 miles, but I upped the hill wind sprints from five to ten.

mahscles
06-05-09, 9:44 am
Did some more running yesterday.
The same 1.5 miles, but I upped the hill wind sprints from five to ten.

sounds good. dont you just love cardio? hahaha

wedge
06-05-09, 9:50 am
sounds good. dont you just love cardio? hahaha

Not so much. But it does what I need it to do.

mahscles
06-05-09, 9:59 am
Not so much. But it does what I need it to do.

yeah me either. but that is definitely true. i have to do it at 4am during the school year and that really sucks.

wedge
06-05-09, 10:22 am
yeah me either. but that is definitely true. i have to do it at 4am during the school year and that really sucks.

That's crazy bro. Nice dedication.

mahscles
06-05-09, 11:02 am
That's crazy bro. Nice dedication.
thanks. like i said, besides family and my gf this is my life. i feel if i dont live and breathe it i am not doing enough.

wedge
06-05-09, 11:14 am
thanks. like i said, besides family and my gf this is my life. i feel if i dont live and breathe it i am not doing enough.

I hear ya, just make sure you have a balanced life bro. Sounds like you're doing good though.

mahscles
06-05-09, 11:18 am
I hear ya, just make sure you have a balanced life bro. Sounds like you're doing good though.

yeah its more balanced than before because i was having problems with being social because i was so wrapped up in my workouts. now that everything is planned out diet/training wise its all good. i was spending sleepless nights doing research to figure what to eat when and when to do certain things until i came up with the correct formula for my lifestyle. its all good now. looks like you are doing well yourself. anything new going on in your life?

wedge
06-05-09, 11:28 am
yeah its more balanced than before because i was having problems with being social because i was so wrapped up in my workouts. now that everything is planned out diet/training wise its all good. i was spending sleepless nights doing research to figure what to eat when and when to do certain things until i came up with the correct formula for my lifestyle. its all good now. looks like you are doing well yourself. anything new going on in your life?

Glad to hear it bro.
Getting married in Sept. to a wonderful woman who supports everything I am doing. Looking forward to seeing what the measurements for my tux will be. I'm 5'6", 215 lbs.

mahscles
06-05-09, 11:41 am
Glad to hear it bro.
Getting married in Sept. to a wonderful woman who supports everything I am doing. Looking forward to seeing what the measurements for my tux will be. I'm 5'6", 215 lbs.

congratulations bro! im 5'11" and weighing 217. i was trying to cut there for a little while to see where i was but i decided i wanted to put on more mass before hand. i started building mass about a week and a half ago again. i was weighing 233 when i started this but i was a strong fat ass haha. not nearly as strong as i am now though. i wish i was weighing 233 with my bf % i have now though.

DANO
06-05-09, 11:42 am
Glad to hear it bro.
Getting married in Sept. to a wonderful woman who supports everything I am doing. Looking forward to seeing what the measurements for my tux will be. I'm 5'6", 215 lbs.

Hey wedge...make sure the tux guys take the shoulder pads out of the jacket....You don't need them!

wedge
06-05-09, 11:51 am
congratulations bro! im 5'11" and weighing 217. i was trying to cut there for a little while to see where i was but i decided i wanted to put on more mass before hand. i started building mass about a week and a half ago again. i was weighing 233 when i started this but i was a strong fat ass haha. not nearly as strong as i am now though. i wish i was weighing 233 with my bf % i have now though.

I'm stuck in that do I cut or bulk situation myself. I have some veins that want to pop and some abs that are semi visible. I'm kinda fifty/fifty at the moment.



Hey wedge...make sure the tux guys take the shoulder pads out of the jacket....You don't need them!

Maybe he can put them in my shoes.

mahscles
06-05-09, 11:53 am
I'm stuck in that do I cut or bulk situation myself. I have some veins that want to pop and some abs that are semi visible. I'm kinda fifty/fifty at the moment.

yeah same here with the veins/abs. id really like to see my abs but i'd also like to be bigger so the bulk idea won for me. i would like to get my arms from about 17 in to maybe 18-18 1/2. that would be good for a 17 year old i think

wedge
06-05-09, 11:55 am
[QUOTE=wedge;728206]I'm stuck in that do I cut or bulk situation myself. I have some veins that want to pop and some abs that are semi visible. I'm kinda fifty/fifty at the moment.

yeah same here with the veins/abs. id really like to see my abs but i'd also like to be bigger so the bulk idea won for me.

I think I may have hit the middle ground or at least maintenance level. I've gone down from 220, but everything is seeming like it fits looser now, but my weight is staying the same.

mahscles
06-05-09, 11:58 am
[QUOTE=mahscles;728208]

I think I may have hit the middle ground or at least maintenance level. I've gone down from 220, but everything is seeming like it fits looser now, but my weight is staying the same.

yeah same here, which sucks because i miss clothes that fit but its either gym payment and supps or new clothes so the gym and supps won

wedge
06-05-09, 12:17 pm
[QUOTE=wedge;728213]

yeah same here, which sucks because i miss clothes that fit but its either gym payment and supps or new clothes so the gym and supps won

I got lucky a few years back, the fiance decided to buy me a whole new wardrobe for Xmas. Mostly Xl sweaters that are holding in there. I love pulling out the occasional L shirt. I look respectable in 'em.

DANO
06-05-09, 12:30 pm
[QUOTE=mahscles;728219]

I got lucky a few years back, the fiance decided to buy me a whole new wardrobe for Xmas. Mostly Xl sweaters that are holding in there. I love pulling out the occasional L shirt. I look respectable in 'em.

Back when I was 150 I would buy all my shirts XL (don't ask me why)... So now that I am at 193 all my clothes fit right, and my wife likes to buy me shirts in L so I can look respectible. haha!

mahscles
06-05-09, 1:40 pm
man our quotes are getting all messed up haha. things are coming up with wrong names and what not.

wedge
06-05-09, 2:14 pm
man our quotes are getting all messed up haha. things are coming up with wrong names and what not.

I've noticed that too.

mahscles
06-05-09, 2:16 pm
I've noticed that too.

well its fixed now it seems. i have SATs tomorrow... nervous as hell

wedge
06-05-09, 2:37 pm
well its fixed now it seems. i have SATs tomorrow... nervous as hell

Just think of it as an exercise for your mind.

mahscles
06-05-09, 2:45 pm
Just think of it as an exercise for your mind.

then i should be successful. ill drink a pre SAT shake haha

wedge
06-05-09, 5:58 pm
Legs

Leg Press:
3 pps x 10
4 pps x 10
5 pps x 10
6 pps x 8
7 pps x 2

*Only rest between sets was to walk around the machine and add a 45 plate to each side.

Leg Extensions:
90 x 10
110 x 10
130 x 10
150 x 10
170 x 10
190 x 10
210 x 10
230 x 5

Laying Hamstring Curls:
90 x 10
110 x 10
130 x 10
150 x 10
165 x 5

Stiff Leg Deadlifts:
135 x 5 x 3

Squats:
135 x 10
185 x 8
225 x 2
225 x 5

Calf Thingess:
90 x A Lot
90 x A Little Less
90 x A Lot Less

Ab Routine

DANO
06-05-09, 6:02 pm
Lookin' good wedge ol' buddy....you know what a real killer is? drop set the leg extensions after you stack it...when you are down to the 40lb area and squeeling like a little girl...that is when it gets fun! *grin*

wedge
06-05-09, 6:08 pm
Lookin' good wedge ol' buddy....you know what a real killer is? drop set the leg extensions after you stack it...when you are down to the 40lb area and squeeling like a little girl...that is when it gets fun! *grin*

Sounds like an addition for next weeks plan of attack.

DANO
06-05-09, 6:24 pm
Yyou're gonna like it!

weedlewott
06-06-09, 1:25 am
excited to see how this is gonna work for you.

wedge
06-08-09, 10:11 am
Max deadlift attempts today. Can't wait.

DANO
06-08-09, 11:47 am
I am going to rep some weight out today due to the fact I am just getting over this ebola that i contracted. feeling about 85% of normal now....gonna pull today tho!

wedge
06-08-09, 11:50 am
I am going to rep some weight out today due to the fact I am just getting over this ebola that i contracted. feeling about 85% of normal now....gonna pull today tho!

Sounds good bro. Get better than unleash hell.

DANO
06-08-09, 7:31 pm
Waiting on the numbers...I hope to see 435 show up here!

wedge
06-08-09, 8:01 pm
A tale of two workouts today. First part, deadlifts, were pathetic and embarrassing. Feel free to critique and tell me what I did wrong.
The second part, the rest of my back/biceps workout, was amazing. Set a few new PRs and felt strong throughout.
While I am content with the second portion of my back workout, I am still annoyed at the deadlifts. I am no wheres near where I want to be.

Deads:
135 x 5
225 x 5
315 x 1
365 x 1
435 x Fail
435 x mid-shin
435 x Fail
430 x Fail

Bent Over Yates Rows (over/under grip):
Bar x 10
95 x 10
135 x 8
185 x 2 (wrist pain/shitty form)-PR Weight

Cable Row:
160 x 10
220 x 8
260 x 5 (pinned machine)-PR Reps/Weight

Face Pulls:
50 x 10
65 x 8
95 x 4

High Iso Row (Machine):
50 x 10
80 x 8
120 x 5

Preacher Curl (Machine):
80 x 10
110 x 10
150 x 5
170 x 2-PR Weight

Standing Dumbbell Curls (alternating arms):
25 x 8
35 x 8
45 x 3

Ab Routine

DANO
06-08-09, 8:15 pm
I didn't want 435 to show up THAT way! haha
I think you just wanted it TOO much. overthinking maybe?? who knows. I know you have it wedge. Next time it flies off the floor.

mahscles
06-08-09, 8:18 pm
A tale of two workouts today. First part, deadlifts, were pathetic and embarrassing. Feel free to critique and tell me what I did wrong.
The second part, the rest of my back/biceps workout, was amazing. Set a few new PRs and felt strong throughout.
While I am content with the second portion of my back workout, I am still annoyed at the deadlifts. I am no wheres near where I want to be.

Deads:
135 x 5
225 x 5
315 x 1
365 x 1
435 x Fail
435 x mid-shin
435 x Fail
430 x Fail

Bent Over Yates Rows (over/under grip):
Bar x 10
95 x 10
135 x 8
185 x 2 (wrist pain/shitty form)-PR Weight

Cable Row:
160 x 10
220 x 8
260 x 5 (pinned machine)-PR Reps/Weight

Face Pulls:
50 x 10
65 x 8
95 x 4

High Iso Row (Machine):
50 x 10
80 x 8
120 x 5

Preacher Curl (Machine):
80 x 10
110 x 10
150 x 5
170 x 2-PR Weight

Standing Dumbbell Curls (alternating arms):
25 x 8
35 x 8
45 x 3

Ab Routine

maybe you shouldve went for 425-430 then jumped up to the 435

wedge
06-08-09, 9:05 pm
I didn't want 435 to show up THAT way! haha
I think you just wanted it TOO much. overthinking maybe?? who knows. I know you have it wedge. Next time it flies off the floor.

I'm working towards it. Another week or so of racks and deficits to warm up.


maybe you shouldve went for 425-430 then jumped up to the 435

Good point. My viewpoint was I should be able to get 435 (I was wrong). If I didn't, I figured 430 would feel lighter and be easier. I was wrong again. Live and learn for the next battle.

mahscles
06-08-09, 9:17 pm
Good point. My viewpoint was I should be able to get 435 (I was wrong). If I didn't, I figured 430 would feel lighter and be easier. I was wrong again. Live and learn for the next battle.

hey it happens. once u get in that "i should be able to get this up" doing less than that just seems like its going to bring you down. just replace "should be able to" with "i can" and work up first and that weight will go right up. i believe in you brother

wedge
06-09-09, 10:06 am
I am a bit pissed off right now, and feel that it is better to put it in here instead of lashing out at the agitator. For those who don't know, I am a newspaper editor.
I recently wrote a column about how Mrs. Connecticut has a platform about childhood obesity. I noted how I could care less about beauty pageants, and I included as a side note bodybuilding contests, as you are "judged" to other people's standards not your own. In both, you essentially have to look good to the judges.
I included this because most in town know I am an avid bodybuilder, who has helped the local YMCA on their various strength activities, including competing in the strength games the last several years. I didn't want people to think I didn't include myself in any criticism.
So this lady responds in a hate letter, telling me I know nothing of bodybuilding and how could I lump it in with beauty pageants and call both dumb. She's a competitor and I couldn't do what she does.
I really wanted to respond, "Lady, here's my diet for the last year or so. Here's my workout routine. Here's my numbers. I am working towards competiting in a powerlifting contest in the near future. Don't you dare tell me I know nothing of the sport."
But professionalism won out and I'll just rant here.

DANO
06-09-09, 12:00 pm
I am a bit pissed off right now, and feel that it is better to put it in here instead of lashing out at the agitator. For those who don't know, I am a newspaper editor.
I recently wrote a column about how Mrs. Connecticut has a platform about childhood obesity. I noted how I could care less about beauty pageants, and I included as a side note bodybuilding contests, as you are "judged" to other people's standards not your own. In both, you essentially have to look good to the judges.
I included this because most in town know I am an avid bodybuilder, who has helped the local YMCA on their various strength activities, including competing in the strength games the last several years. I didn't want people to think I didn't include myself in any criticism.
So this lady responds in a hate letter, telling me I know nothing of bodybuilding and how could I lump it in with beauty pageants and call both dumb. She's a competitor and I couldn't do what she does.
I really wanted to respond, "Lady, here's my diet for the last year or so. Here's my workout routine. Here's my numbers. I am working towards competiting in a powerlifting contest in the near future. Don't you dare tell me I know nothing of the sport."
But professionalism won out and I'll just rant here.

The people who know, know. the ones who don't F**k 'EM.. she is the one who doesn't have a clue...

wedge
06-09-09, 12:08 pm
The people who know, know. the ones who don't F**k 'EM.. she is the one who doesn't have a clue...

I admire her passion, but I think she needed to understand who she was talking to. I am by no means anyone big in this sport, but I know my way around a bit. It was irritating how she was dressing me down as if I was some fat newspaper guy who sits at his desk eating donuts.

Oh well. More fuel for the fire (could've used it during deads yesterday). Cardio tonight. Due to the weather, it looks like its being done at the gym.

DANO
06-09-09, 12:26 pm
Passion is one thing, not knowing who you are "attacking" is another. Uninformed attacks just make you look foolish. Some people get too full of themselves when they are behind the keyboard.
Oh, and here it is a perfect day, 72 and slightly overcast with a touch of a breeze, makes ME want to do cardio! haha

wedge
06-09-09, 12:29 pm
Passion is one thing, not knowing who you are "attacking" is another. Uninformed attacks just make you look foolish. Some people get too full of themselves when they are behind the keyboard.
Oh, and here it is a perfect day, 72 and slightly overcast with a touch of a breeze, makes ME want to do cardio! haha

Pour salt in the wound Dano. It's like low 60s and rain, with thunderstorms forecast all night.

DANO
06-09-09, 12:58 pm
hahaha, Just fuggured I'd rub it in! Actually it is unseasonably cool here. usually it is in the 80's by 11:00!!

wedge
06-09-09, 1:05 pm
hahaha, Just fuggured I'd rub it in! Actually it is unseasonably cool here. usually it is in the 80's by 11:00!!

I'm beginning to wonder when summer is going to get here.

DANO
06-09-09, 7:31 pm
Hey wedge....RUNNING SUCKS

wedge
06-09-09, 7:50 pm
Hey wedge....RUNNING SUCKS

Amen brother.

Which is why I went to the gym for a little cardio. Forty minutes (10 eliptical and 30 on the bike). Kept my heart rate where the machine said I had to for my age/weight.
Did my ab routine after and am now having a little carb/protein mix.

DANO
06-09-09, 7:57 pm
Amen brother.

Which is why I went to the gym for a little cardio. Forty minutes (10 eliptical and 30 on the bike). Kept my heart rate where the machine said I had to for my age/weight.
Did my ab routine after and am now having a little carb/protein mix.

Easy day! does your drink have a little umbrella in it too? haha

mahscles
06-09-09, 8:04 pm
Amen brother.

Which is why I went to the gym for a little cardio. Forty minutes (10 eliptical and 30 on the bike). Kept my heart rate where the machine said I had to for my age/weight.
Did my ab routine after and am now having a little carb/protein mix.

bike and elliptical are the most comfortable pieces of equipment to use.

wedge
06-09-09, 9:49 pm
Easy day! does your drink have a little umbrella in it too? haha

I had to take it out. It kept hitting me in the eye.



bike and elliptical are the most comfortable pieces of equipment to use.

I'm thinking I need to purchase a bike. Now that it is nice out, it would be great to do cardio by riding around town.

weedlewott
06-10-09, 1:38 am
Glad you kept your head about things. Some people. Running doesn't suck all that bad. I am actually getting back to the point of enjoying it. The bike hurts my ass. Ha. I use the stepper when I'm not running. I like the calf burn.

Oh, BTW, it's 112 here and it's 8 in the morning. I'm hoping it doesn't hit 137 like it did yesterday. Summer is definately here. Lol. I think it didn't drop below 100 last night.

wedge
06-10-09, 10:21 am
Glad you kept your head about things. Some people. Running doesn't suck all that bad. I am actually getting back to the point of enjoying it. The bike hurts my ass. Ha. I use the stepper when I'm not running. I like the calf burn.

Oh, BTW, it's 112 here and it's 8 in the morning. I'm hoping it doesn't hit 137 like it did yesterday. Summer is definately here. Lol. I think it didn't drop below 100 last night.

If I'm not mistaken, aren't you over in what an old friend in the Army classified as "The Sandbox?" And thanks.

mahscles
06-10-09, 10:25 am
I am a bit pissed off right now, and feel that it is better to put it in here instead of lashing out at the agitator. For those who don't know, I am a newspaper editor.
I recently wrote a column about how Mrs. Connecticut has a platform about childhood obesity. I noted how I could care less about beauty pageants, and I included as a side note bodybuilding contests, as you are "judged" to other people's standards not your own. In both, you essentially have to look good to the judges.
I included this because most in town know I am an avid bodybuilder, who has helped the local YMCA on their various strength activities, including competing in the strength games the last several years. I didn't want people to think I didn't include myself in any criticism.
So this lady responds in a hate letter, telling me I know nothing of bodybuilding and how could I lump it in with beauty pageants and call both dumb. She's a competitor and I couldn't do what she does.
I really wanted to respond, "Lady, here's my diet for the last year or so. Here's my workout routine. Here's my numbers. I am working towards competiting in a powerlifting contest in the near future. Don't you dare tell me I know nothing of the sport."
But professionalism won out and I'll just rant here.

we cant starve ourselves then put on makeup in our sport. we have to use what is called "hard work and dedication" not "anhorexia and rich parent's money"

wedge
06-10-09, 8:13 pm
Decided to switch things up a bit and lift by instinct/feel today. Chest and Shoulders.

Incline Barbell:
30 x 10
50 x 10
80 x 8
100 x 4
100 x 4

Pec Deck:
180 x 10
220 x 10
265 x 6

Flat Barbell:
80 x 10
90 x 7
100 x 4

Barbell Flys:
40 x 10
60 x 10
80 x 4-PR reps/weight

Behind the Neck Shoulder Press (first time doing these):
Bar x 12
75 x 10
95 x 10
115 x 8
135 x 5

Machine Side Raises:
80 x 10
110 x 8
130 x 4

Shrugs (machine):
2 pps x 12
3 pps x 10
4 pps x 5

Triceps Rope Pressdowns:
35 x 12
50 x 10
65 x 8
80 x 3

Close Grip Bench:
135 x 10
185 x 8
225 x 2

Ab Routine

mahscles
06-10-09, 8:41 pm
Decided to switch things up a bit and lift by instinct/feel today. Chest and Shoulders.

Incline Barbell:
30 x 10
50 x 10
80 x 8
100 x 4
100 x 4

Pec Deck:
180 x 10
220 x 10
265 x 6

Flat Barbell:
80 x 10
90 x 7
100 x 4

Barbell Flys:
40 x 10
60 x 10
80 x 4-PR reps/weight

Behind the Neck Shoulder Press (first time doing these):
Bar x 12
75 x 10
95 x 10
115 x 8
135 x 5

Machine Side Raises:
80 x 10
110 x 8
130 x 4

Shrugs (machine):
2 pps x 12
3 pps x 10
4 pps x 5

Triceps Rope Pressdowns:
35 x 12
50 x 10
65 x 8
80 x 3

Close Grip Bench:
135 x 10
185 x 8
225 x 2

Ab Routine

I like the peck deck. what's your ab routine?

mahscles
06-10-09, 8:43 pm
pec i mean not peck

wedge
06-10-09, 9:52 pm
I like the peck deck. what's your ab routine?

It changes from time to time, but essential y 3-5 sets for 10 reps of normal situps, leg raises and side bends with a 45 lb plate.

mahscles
06-10-09, 11:03 pm
It changes from time to time, but essential y 3-5 sets for 10 reps of normal situps, leg raises and side bends with a 45 lb plate.

im the same with the situps, but i do knee raises and this thing where you lay down and hold yourself up with your forearms and toes and then sit a 35-45 lb weight on your back for a count.

weedlewott
06-11-09, 1:07 am
If I'm not mistaken, aren't you over in what an old friend in the Army classified as "The Sandbox?" And thanks.

Yep. I'm over here playing Army in The Sandbox. It sucks ass too. BUT.... The good news is I take R&R in 17 days. 93 days from now, I'm leaving the Sandbox. Which is equally as exciting. Nice workout man. Keep that shit up. Ab routine looks pretty solid. Give King's Chair's a shot. They're brutal. It's a static Knee raise. Hold for like 30-45 seconds. Anyway... How's the deadlifting going? You made that 450 yet?

wedge
06-11-09, 7:24 am
Yep. I'm over here playing Army in The Sandbox. It sucks ass too. BUT.... The good news is I take R&R in 17 days. 93 days from now, I'm leaving the Sandbox. Which is equally as exciting. Nice workout man. Keep that shit up. Ab routine looks pretty solid. Give King's Chair's a shot. They're brutal. It's a static Knee raise. Hold for like 30-45 seconds. Anyway... How's the deadlifting going? You made that 450 yet?

Deadlifts still stuck at 420. Working no it though, rack pulls, deficits, you name it.
Stay safe bro.

weedlewott
06-11-09, 7:31 am
Deadlifts still stuck at 420. Working no it though, rack pulls, deficits, you name it.
Stay safe bro.

Keep working at it man. You got it. Find a new hunger for it next time you go in and rip that shit off the ground like it's a warm up.
Stayin safe all day every day brother. Thanks. You get out there and be heard and felt when that 450 comes off the ground and comes crashing back down after a brief stay at lockout. haha.

wedge
06-11-09, 7:49 am
Keep working at it man. You got it. Find a new hunger for it next time you go in and rip that shit off the ground like it's a warm up.
Stayin safe all day every day brother. Thanks. You get out there and be heard and felt when that 450 comes off the ground and comes crashing back down after a brief stay at lockout. haha.

Eventually that will happen. I'm not going anywhere.

ghost
06-11-09, 8:35 am
everyone hits a plateau.... Train GMs like mad, and all of the accessory muscles involved in the pull, and your deadlift will skyrocket!

wedge
06-11-09, 8:55 am
everyone hits a plateau.... Train GMs like mad, and all of the accessory muscles involved in the pull, and your deadlift will skyrocket!

That's the Plan rcott1. Thanks for stopping by.

ghost
06-11-09, 8:56 am
That's the Plan rcott1. Thanks for stopping by.

always lurking around in here.. been so busy lately it has been hard to post a lot.

wedge
06-11-09, 9:04 am
always lurking around in here.. been so busy lately it has been hard to post a lot.

I hear that. Luckily with my job, I can keep the forum in the background and check it throughout the day.

mahscles
06-11-09, 9:33 am
everyone hits a plateau.... Train GMs like mad, and all of the accessory muscles involved in the pull, and your deadlift will skyrocket!

yeah my gf is like "well that 450 is gonna be easy for you, you go up a lot every week' and i was like "not if i plateau tomorrow... it could happen"

wedge
06-11-09, 10:16 am
yeah my gf is like "well that 450 is gonna be easy for you, you go up a lot every week' and i was like "not if i plateau tomorrow... it could happen"

Def. I don't remember the powerlifter's name or put myself anywhere's near him, but I remember hearing about a guy who just set a deadlift or squat record by improving his PR by 5 pounds. Took him like a year and a half to get there.

This shit ain't easy. But none of us are backing down.

mahscles
06-11-09, 10:33 am
Def. I don't remember the powerlifter's name or put myself anywhere's near him, but I remember hearing about a guy who just set a deadlift or squat record by improving his PR by 5 pounds. Took him like a year and a half to get there.

This shit ain't easy. But none of us are backing down.

got that right, ive held on too long to do that. this shit is life

DANO
06-11-09, 12:14 pm
Good work done wedge, I always train by instinct, I go in knowing what body part I am working, then do the exercises that "feel" best that day.

wedge
06-11-09, 12:34 pm
Good work done wedge, I always train by instinct, I go in knowing what body part I am working, then do the exercises that "feel" best that day.

I like it. No need to worry about hitting a certain rep range. Rather just go balls out.

DANO
06-11-09, 1:50 pm
I like it. No need to worry about hitting a certain rep range. Rather just go balls out.

Yep, as hard as you can every day. some days you can rep it out, some days you struggle but every day you walk away worked!

wedge
06-12-09, 6:15 pm
Legs

Leg Press:
3 pps x 10
4 pps x 10
5 pps x 5
6 pps x 5
7 pps x 3
8 pps x 1

*Only rest between sets was to walk around the machine and add a 45 plate to each side.

Leg Extensions:
90 x 10
110 x 10
130 x 10
150 x 10
170 x 10
190 x 10
210 x 8
230 x 5
250 x 3
270 x 2
290 x 1*

*Drop Sets:
290 x 1
250 x 4
210 x 5
170 x 6
150 x 7
110 x 10

Laying Hamstring Curls:
90 x 10
110 x 10
150 x 10
185x 6

Stiff Leg Deadlifts:
135 x 5
135 x 5
185 x 4
135 x 5

Toe Raises Leg Press Machine:
2 pps x a lot
3 pps x some more
4 pps x not as many, but some more

Squats:
135 x 10
185 x 8
225 x 6
275 x 4
315 x 2 (Finish Heavy!)

Running Stairs (esentially two small sets) x 10

DANO
06-12-09, 6:18 pm
Great job wedge, how'd you like the dropsets?

weedlewott
06-12-09, 8:59 pm
ow.... mine are already hurting, but damn dude. just damn

wedge
06-12-09, 11:57 pm
Great job wedge, how'd you like the dropsets?

Loved 'em so much I layed on the ground after doing them and contemplated if I would walk again.


ow.... mine are already hurting, but damn dude. just damn

Thanks bro. Got to keep up with the rest of the Animals.

mahscles
06-13-09, 9:50 am
fine looking leg day! makes me miss my gym... just gotta get through today and tomorrow and i will be good.

DANO
06-15-09, 1:12 pm
How did the weekend go? Did you buy the first ring you guys looked at because you didn't want to walk any more? haha