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Factory
10-29-08, 11:12 am
So... Just had a nice little shoulder injury, I should be completely healed in 1-3 weeks they said. Can't do anything upperbody for a little while, so I take it as a blessing in disguise. I've always been the type to see the good in everything, lemons - lemonade. My legs have been severely lagging, and I'm goanna take this time to really put some size on my wheels.

I'm goanna go as heavy as I can, keep the bullshit to a minimum, and let you guys know how I'm doing. My other journey ended too soon, but now it's time to pack it on, and go heavy or go home.

Current Stats:
5'10"
194lbs, 13stone 9, 88kgs
10-13%BF

Current Lift rec's:
Squat 305x1
Leg Press 915x4
Deadlift: 355x6 (haven't pulled really heavy in a long time)
Bench-press: 285x3

And I'm eating like a god-damn trash compactor... Stay a while, I'm goanna make progress.

Factory
10-30-08, 2:33 pm
My shoulder felt good enough to squat. Started real light and got progressively heavier, Some PR's in here.

ATG Squats:
95x8
145x8
195x8
245x6
295x1

Box Squats:
315x4
315x4 Haven't done these since highschool football, they felt good, didnt feel too heavy but i really wanted to hit 1000 on press.

Leg Press:
555x8
645x5
735x5
825x4
915x3
1005x1 PR

Leg Extensions: super-slow on these, felt great.
150x20
150x10
150x8

Hamstring Curls: went real slow on these 2. felt really good
130x15
130x8
130x8

Calf raises
70x15
70x15
70 - 1 20 second negative
70 - 1 20 second negative

Felt great to squat again. My shoulder was stiff as a mofo, but it didn't really hurt.

On Letting Go
10-30-08, 2:48 pm
Looks good bro. Keep it up.

J Wong
10-30-08, 3:08 pm
Good job on the PR man, 1000 leg press sounds awesome, doesn't it? haha

sodapop
10-30-08, 3:12 pm
I'll be watching this. :) Good luck, man.

Factory
10-30-08, 3:22 pm
Looks good bro. Keep it up.

Thanks, I will.


Good job on the PR man, 1000 leg press sounds awesome, doesn't it? haha

Yeah, I was doing it purely for the number. I was goanna press a thousand if it killed me, I was really happy with my form though.

shizz702
10-30-08, 3:26 pm
Nice squatting bro! And lol at that 1k leg press! I haven't leg pressed in years, all I do is squats, but with all the squatting I do I'm really curious as to what I could leg press.

Factory
10-30-08, 3:32 pm
Nice squatting bro! And lol at that 1k leg press! I haven't leg pressed in years, all I do is squats, but with all the squatting I do I'm really curious as to what I could leg press.

I wouldn't be pressing if I could squat at 100%, My shoulder's been killing me and I didn't wanna push my luck on the squats (putting excess weight on the shoulder). If it was hurting I would have been ONLY leg-pressing and HS machines (like I did all last week), but it felt good so I threw some squats in there.
I feel like the ATG squats have boosted my Leg Press/leg strength in general so much though.

Factory
10-30-08, 3:33 pm
I'll be watching this. :) Good luck, man.

Thanks. I'll try to keep it entertaining for ya'll

pmug0000
10-30-08, 5:38 pm
Oh you know I'm subbed! Great workout way to get the bulk started off right, that was some strong squatting and the leg presses were huge!

The Sun
10-30-08, 5:43 pm
you know I got your back, awesome workout for the opener of BULK season.

Factory
10-30-08, 6:39 pm
Oh you know I'm subbed! Great workout way to get the bulk started off right, that was some strong squatting and the leg presses were huge!


you know I got your back, awesome workout for the opener of BULK season.


I'll be watching this. :) Good luck, man.



It's great to have you guys along for the ride!
Just had a huge cheat meal:
2 bananas
1.5 cups of oats
2 philly cheese steaks /w 2 eggs /w peppers
1 glass of 2% milk
a plate of whole wheat pasta /w meat sauce
a piece of some oreo pie :)... GOD DAMN it feels good to eat something sweet for once...

It all went down super easy, I don't even feel super-full... I think that means I got a good lift in haha...

The Sun
10-30-08, 6:45 pm
bah I'm hungry but I'm also tired, been awake for like 19 hours so far, I'm gonna grab a deep sleep, thanks god it's a weekend already.


DAMN YOU GOT ME REAL HUNGRY, I GO GRAB A SHAKE BEFORE BED.
lol :)

Factory
10-30-08, 6:50 pm
bah I'm hungry but I'm also tired, been awake for like 19 hours so far, I'm gonna grab a deep sleep, thanks god it's a weekend already.


DAMN YOU GOT ME REAL HUNGRY, I GO GRAB A SHAKE BEFORE BED.
lol :)

Haha, Good to hear man, yeah I'm starting my weekend a day early, turning off my alarm and sleeping in! goanna eat again in a hour and 15 then it's sleepy time for about 13 hours...

J Wong
10-30-08, 10:03 pm
It's great to have you guys along for the ride!
Just had a huge cheat meal:
2 bananas
1.5 cups of oats
2 philly cheese steaks /w 2 eggs /w peppers
1 glass of 2% milk
a plate of whole wheat pasta /w meat sauce
a piece of some oreo pie :)... GOD DAMN it feels good to eat something sweet for once...

It all went down super easy, I don't even feel super-full... I think that means I got a good lift in haha...

Now that's some good eating.

Factory
10-30-08, 10:09 pm
haha, I choked down 2 more philly cheeses an hour and 15 mins later, and a chicken breast 40 mins later...

now i'm chewing on a tuna sandwich....

I've been on the bowl for about an hour today....

but fuck it, if im goanna bulk, i'm goanna do it right.

J Wong
10-30-08, 11:25 pm
haha, I choked down 2 more philly cheeses an hour and 15 mins later, and a chicken breast 40 mins later...

now i'm chewing on a tuna sandwich....

I've been on the bowl for about an hour today....

but fuck it, if im goanna bulk, i'm goanna do it right.

Eat like this daily (minus the oreo pies and stuff haha), you're going to see strength gains go through the roof.

Toni69
10-31-08, 1:25 am
My shoulder felt good enough to squat. Started real light and got progressively heavier, Some PR's in here.

ATG Squats:
95x8
145x8
195x8
245x6
295x1

Box Squats:
315x4
315x4 Haven't done these since highschool football, they felt good, didnt feel too heavy but i really wanted to hit 1000 on press.

Leg Press:
555x8
645x5
735x5
825x4
915x3
1005x1 PR

Leg Extensions: super-slow on these, felt great.
150x20
150x10
150x8

Hamstring Curls: went real slow on these 2. felt really good
130x15
130x8
130x8

Calf raises
70x15
70x15
70 - 1 20 second negative
70 - 1 20 second negative

Felt great to squat again. My shoulder was stiff as a mofo, but it didn't really hurt.

20 yrs old and pushing numbers like this??? oh man what the future of this sport holds for you. just take it easy and flow with it..you have years of growing and experience to gain..but I can tell ya, your on the right track. def impressive!!!

Factory
10-31-08, 7:59 am
20 yrs old and pushing numbers like this??? oh man what the future of this sport holds for you. just take it easy and flow with it..you have years of growing and experience to gain..but I can tell ya, your on the right track. def impressive!!!

I hope to compete as a bodybuilder someday, though I know right now I'm not big enough or cut enough and having no knowledge of posing besides what I read or watch online doesn't help.
Thanks for the support. I appreciate it.


For now, I'm going back to sleep... choked down my 2nd meal.

Factory
10-31-08, 9:06 am
25mins of cardio on 3mph, was going for 45 but cardio after legs is suicide...

195lbs as of today.

Factory
11-01-08, 6:23 pm
after today's legs session, it was a good day.

Started off heavy and didn't quit.

Box Squats:
225x10
275x8
315x5
315x5 PR, felt alot heavier than last time I did these, but i got an extra rep out


Shoulder felt good enough to do some deads, I think I'll be doing light chest stuff on monday.

Deadlift:
225x5
275x5
315x5
365x2
i was goanna go for 395 but 365 making me walk around like an old man...

ATG Squats:
135x8
185x8
225x8 - felt great, had to bump it up
275x1 - my breathings really not helping my squatting, this was really tough.

Squats:
225x8
275x5
295x2

1 legged squats - these felt great... I don't know why I'm not squatting easier / higher numbers with what I'm doing on these.
95x8
135x8
185x5 PR
had to rest 5-10secs in-between each rep but i dug deep and they were perfect reps, I'm thinking about why I'm not squatting more on the regular squats...

Felt great but I am really wondering why I can't rep out 315 on squats, I'm thinking it has something to do with my breathing, or core strength...

pmug0000
11-01-08, 8:26 pm
Good work man with 3 different kinds of squats in one workout you're definitely on your way to those tree-trunks! Those one-leg squats are crazy, do you do them off a bench, or just on the ground.
And that's great news your shoulder is feeling better.

Factory
11-01-08, 8:33 pm
Good work man with 3 different kinds of squats in one workout you're definitely on your way to those tree-trunks! Those one-leg squats are crazy, do you do them off a bench, or just on the ground.
And that's great news your shoulder is feeling better.

i do them with a bench behind me and put the leg im not using up on it for balance. I think I could have gotten 225 up but I was really sore already, so I think I'll try for it next time.

J Wong
11-01-08, 8:34 pm
With workouts like those, your legs are gonna get strong! and grow!

CBat28
11-01-08, 11:07 pm
Felt great but I am really wondering why I can't rep out 315 on squats, I'm thinking it has something to do with my breathing, or core strength...

It's probably because you deadlifted and box squatted before you did ATG Squats. And you said you hadn't deadlifted hard in a long time.

See ya in the weight room - or the cafeteria.

Factory
11-01-08, 11:32 pm
It's probably because you deadlifted and box squatted before you did ATG Squats. And you said you hadn't deadlifted hard in a long time.

I don't think it's that, cause every once in a while I do parallel squats first and still can't rep out 295-315... I'm goanna concentrate on breathing a lot in the weeks to come, see if that helps me out, cause when I concentrated on it when I was doing my 1legged squats it really helped. I wanna join the 405 club haha

The Sun
11-02-08, 1:51 am
crazy workout, 3 2-legged squats and then split squats is CRAZY, man you got some trunks there for sure.

Factory
11-02-08, 12:05 pm
crazy workout, 3 2-legged squats and then split squats is CRAZY, man you got some trunks there for sure.

Thanks, just trying to get the wheelz!

Factory
11-02-08, 2:52 pm
or I made a full recovery really quickly... Either way I'm happy to say that I broke some PRs on chest day when I thought I was going to be struggling with light weight...

Chest: I did a lot of sets to see what I could do, started light cause I didn't think I was goanna be able to do anything...
Incline DB press:
20'x8
40'x8
60'x8
80'x8
90'x8
100'x6 PR, got these up without a spot and repped em out, felt great! My shoulder wasn't even stiff

DB flyes: started incline and worked my way down to decline each set.
30'x8
30'x8
30'x8

Incline Smith press:
135x8
185x8
205x8
225x6

Cable flyes: made a lot of PR's on here... Cables vary from gym to gym... so I won't list numbers, but it felt really good to be doing them.

Did some heavy abs work and then some standing calves

Standing Calf raises: put a barbell on my shoulders like doing squats and did them on a short box
65x15
95x10
135x8
135x8 toes in
135x8 toes out
135x8 explosive reps

The Sun
11-02-08, 3:07 pm
solid workout mate, I'm still shocked from that squatmania that you were doing the other day.

Factory
11-02-08, 4:50 pm
solid workout mate, I'm still shocked from that squatmania that you were doing the other day.

Lol, I'm still feeling it, taking the elevator up 2 flights of stairs and stuff. It's why I was glad to be able to do upper body stuff, I sure as hell wasn't doing cardio...

There's this burrito place by my house that really piles it on, I'm talking about more than a pound of meat cheese and beans, went in and ordered 3 and the lady was like ... those can't all be for you... when I told her they were she was in awe, didn't down 3 though, got 2 down and saving one for tonight. Feeling pretty good right now.

J Wong
11-02-08, 4:51 pm
Nice PR!

CBat28
11-02-08, 11:04 pm
Thats what you get for goin to our local hospital! But I guess its a step up from Mary Walker =\

That's crazy with Puerto Rico's on your first day back!

Keep pumpin

-CBAT28

pmug0000
11-03-08, 12:14 am
Strong DB presses congrats on the PR!! It must have felt awesome to get those 100s up for reps!

Factory
11-03-08, 8:55 am
Nice PR!

Thanks, I got a bit of an adrenaline pump after it , felt like a million dollars


Thats what you get for goin to our local hospital! But I guess its a step up from Mary Walker =\

That's crazy with Puerto Rico's on your first day back!

Keep pumpin

-CBAT28

Haha, yeah I bet savac would have been better... My own fault for saying no to pam... She wanted to call them.


Strong DB presses congrats on the PR!! It must have felt awesome to get those 100s up for reps!

Yeah it was a really great feeling, I was kind of thinking to myself, can I even get these up, probably not, and then repping em out just made my day.


Goanna do some back today. It will be my first day on back in a while, I'm actually happy I thought I was more worse off than I am, it was essentially a free deload, and I HAAAATE deloads, so I'm happy...

Factory
11-03-08, 12:34 pm
I read http://www.animalpak.com/html/article_details.cfm?ID=2 right before my lift... needless to say it really helped me turn up the intensity... I was lit in the gym today. I felt like my veins were on fire. Everything felt super light. here's what I did:

Pull ups superset with DB rows:
bodyweight x 10 / 80x8
bodyweight x 10 / 90x8
bodyweight x 10 / 100x8
stopped the pull ups, just DB rows:
110x8
120x8 - felt light, but my gyms DB's only go up to 120... Someone told me to do 1handed Tbar rows when you run out of dumbells, so I did them, a little later in the lift though.

Pull ups: started wide and worked my way in:
bodyweight x 10
+25 x 10
+45 x 11 PR
negatives:
+45x5

standing wide grip rows :
160x8
180x8
200x8 PR

standing rows with a rope attachment:
180x8
200x8
225x8
250x8 PR: shattered a stack pin here, luckily it was when the weight was on the way down on the last rep.

seated rows: U-bar attachment
200x8
220x8
230x7

bent over BB rows:
95x8
145x8
170x6 PR

Farmer Walks: no straps, not sure how far I walked them, first time doing them
100's 2 sets - my left grip is much weaker then my right, dropped the left pretty quick on the 2nd set

Shrugs: don't normally do them cause I've got some freakish traps, felt like doing them today though.
2 working sets of 315 8 reps pause at the top

1 arm t-bar rows: did these cause someone on here told me this is a good way to do 1arm rows when you rep out your highest weight DB's in your gym
90x8
135x8 PR
160x4 PR

Brought over the trash can cause I thought I might puke right here, some came up but not out...

Deads:
225x23 PR- felt it a LOT in my glutes, might mean I'm doing something wrong, IDK, but my lower back feels fine, not overly sore.

15minutes LOW intensity on the bike, then a ton of beef stew, a hamburger, cup of oats, some bananas, and a shake a little while thereafter.

JUGGERNAUT
11-03-08, 12:47 pm
Good thing you were not rowing a boat, or we would have had to send out a search team to find you, that or you would have been able to tell us; if the world is flat. That was a damn good back WO!

sodapop
11-03-08, 2:11 pm
Nice PRs man! Looking great!

pmug0000
11-03-08, 2:30 pm
That's one hell of a back workout, great job man PR's all over the place!

The Sun
11-03-08, 2:45 pm
WOW, that's some serious BACK DAMAGE you got in here bro.
makes me jealous with my de-load shit. :) GOOD FUCKING JOB!

Factory
11-03-08, 3:03 pm
I was talking to a friend of mine and I'm goanna be training partners with him. He's a ton stronger than me on chest so I'm hoping he'll help me get my pressing up. The kids a beast, very gifted genetically, and he's got a ton of heart. I hope it works out, I usually lift alone so it might really help me turn things up a notch.

Another thing... weighed in at 199 today... I think the most I've ever weighed is like 202 or something, maybe 205, either way I'm looking to get a lot heavier..

JUGGERNAUT
11-03-08, 3:18 pm
I was talking to a friend of mine and I'm goanna be training partners with him. He's a ton stronger than me on chest so I'm hoping he'll help me get my pressing up. The kids a beast, very gifted genetically, and he's got a ton of heart. I hope it works out, I usually lift alone so it might really help me turn things up a notch.

Another thing... weighed in at 199 today... I think the most I've ever weighed is like 202 or something, maybe 205, either way I'm looking to get a lot heavier..

That will work out great for you. I always trained with bigger guys for better gains. Considering I'm only 5'6" and 215lbs that is not tough to do haha Just don't try to duplicate what he does on chest day or you may find yourself in injury land.

Factory
11-03-08, 3:21 pm
Good thing you were not rowing a boat, or we would have had to send out a search team to find you, that or you would have been able to tell us; if the world is flat. That was a damn good back WO!


Nice PRs man! Looking great!


That's one hell of a back workout, great job man PR's all over the place!


WOW, that's some serious BACK DAMAGE you got in here bro.
makes me jealous with my de-load shit. :) GOOD FUCKING JOB!


Thanks a ton guys, i really tried to pay my dues...

lol jugg, I wish I lived in Venice, I'd row everywhere with these outrageous gas prices...

thanks soda

haha sun, don't be . your goanna be destroying yours pretty soon now..

Factory
11-03-08, 3:26 pm
That will work out great for you. I always trained with bigger guys for better gains. Considering I'm only 5'6" and 215lbs that is not tough to do haha Just don't try to duplicate what he does on chest day or you may find yourself in injury land.

Yeah I know I can't do what he does on chest, he'll be repping out 315 when I'm on my 2nd set... same thing on squats, he's a lot stronger in the legs too.

Just feeding off eachothers intensity will really help I think. I'm very optimistic about it.

J Wong
11-03-08, 3:35 pm
Wow, you killed your back. Good job. High rep deads are a bitch.

Factory
11-04-08, 9:45 am
Wow, you killed your back. Good job. High rep deads are a bitch.

for some reason they feel better, i'm less sore, and i get a better pump from high rep deads as opposed to heavy weight deads... and I don't think it's form related. I'm a real stickler for form

Factory
11-04-08, 3:31 pm
Started with chest, did some tris forearms and abs. NO PR's in here, but I really took my time with each rep and got a much better lift in than I normally do on chest or tris

Started with some incline barbell to warm up:
135 x8 x8

Incline DB press:
tried to start with 90's... didn't work...
70's x 8 80's x 8 90's x 8

Incline flyes:
30's x 10 x 10 x 10

flat bench flyes:
30's x 8 x 8

Cable Crossovers:
40's 2 sets, repped em out till failure got 20+ both sets

HS bench press, incline, decline: light weight, but i was shot from the crossovers
70 x 11, 70 x 11 70 x 15, 70 x 15

DB pullovers:
40x8 50x8 60x8


TRI's


Closegrip bench:
barx15 95x8 135x8

Rope pushdowns:
40x10 50x10 60x10

V bar pushdowns:
40x8 60x8 70x8

French Press:
40x8 50x8 60x8

Dips: Put the weight around my neck instead of my waist, felt it a lot more then usually
BWx8 +25x8 +45x5, BWx10 right after

some forearm BB curls, crunches, and weighted roman chairs...

pmug0000
11-04-08, 5:27 pm
Good work factory slowing down the reps makes the weights feel much heavier and those DB presses were still damn heavy, nice job!

Factory
11-05-08, 3:09 pm
my lifting partner did legs last night and I joined him, and I figured out what's holding me back going heavier on squats, my lower back is just not as strong as it should be.

J Wong
11-05-08, 3:15 pm
Nice workout man!

JUGGERNAUT
11-05-08, 4:42 pm
my lifting partner did legs last night and I joined him, and I figured out what's holding me back going heavier on squats, my lower back is just not as strong as it should be.

You need to pay homage to MR. GOOD MORNINGS, MR. DEAD and MR. Hyper Extensions.

Factory
11-05-08, 5:50 pm
Good work factory slowing down the reps makes the weights feel much heavier and those DB presses were still damn heavy, nice job!

yeah it felt a lot better, really squeezing each time and stretching after just makes the blood rush there, it felt great



Nice workout man!

thanks, it was low numbers but i felt it a lot more then usual


You need to pay homage to MR. GOOD MORNINGS, MR. DEAD and MR. Hyper Extensions.

i'm just glad i figured out what is holding me back... cause I demolish my squat numbers when i'm doing 1 legged squats, and my lower back is more sore than my quads or hammies after squats.
just gotta pay backtaxes to the good folks you mentioned!

Factory
11-05-08, 6:26 pm
I just went completely insane in the gym today, I have no idea what got into me...I hope it's still there... and I may need to be put down...

another thing... i was in the gym for a LONG time, and i didn't see one person do a real squat, even though i saw about 8 ppl squatting...

10mins cardio, 3mph 5% incline

Shoulder pads:

DB Arnold's:
60x6 70x6 80x6 90x6 PR

I was gonna do power partials... but I could get the weight all the way up... so I just kept doing regular side raises
DB Side Raises:
60x5 PR 60x5 50x7 40x8 20x8 10x8

Rear delt cables: 60's is real hard for me on this, but its cables so idk what that would be on your machine... for me its TOUGH even though there pretty light cables compared to other machines
60x8 PR 50x8 50x8 30x10

Upright rows: Gripped it and ripped it...
barx8 95x8 135x8 [185x5 PR dropset 135x6 dropset 95x8 dropset barx8]
the 185 wasn't all the way up, but they were real close, bit of a cheat set, but i felt it..

Frontal Cannons:

Barbell Curls:
barx8 55x8 65x8 barx8

DB Hammer Curls:
45x8 40x8 35x8

Cable Preacher Curls: first time doing these in about 2 years.. felt a ton of blood rushing during these, felt great.
60x8 80x8 [100x4 dropset 80x6 dropset 50x8]

Abs:
Weighted rope abs:
160x8 180x8 200x8 225x8 235x5 245x5 PR

roman chairs:
10lbs 30 secs, 25lbs 30 secs

some ball crunches and a little bit more random stuff for abs.

pmug0000
11-05-08, 10:08 pm
90s for arnolds, 60 side laterals and 185 upright rows??? Dude wtf you hit some ridiculous numbers in there.

Factory
11-05-08, 10:53 pm
90s for arnolds, 60 side laterals and 185 upright rows??? Dude wtf you hit some ridiculous numbers in there.

i have no idea... i just wish i could be as intense as i was that lift every time

JUGGERNAUT
11-06-08, 9:51 am
you freak!

The Sun
11-06-08, 9:53 am
ouch

Aggression
11-06-08, 4:30 pm
Those are some pretty damn impressive numbers my friend. Keep up the good work. I'll be checking in on a daily basis to see whats going on with ya. GET IT DONE.

Factory
11-06-08, 5:20 pm
good news and bad news in here, best deadlifts of my life, and a pretty lame leg day...

One of my friends who's just starting to lift came to the gym with me today, so I went light on legs so he could work in with me, mostly just showing him form and shit. But I did deads on my own and did pretty well, but not as well as i'd hoped.

did some leg extensions and curls, smith squats, smith box squats, leg press, deadlifts.
not goanna list out the weight cause I didn't go heavy on anything but deads, it was goanna be an off-day but I was helpin a brother out... but I wanted to deadlift lol

Rack Deads:
225x5
275x5
315x5
365x4 big record for me... -doubled my last rep PR on these
Tried 4pies... it didn't work out, I just lowered it really slowly pretty much, couldn't pull it back up... tried to get it twice, didn't get it 2nd time either.

I'm goanna take a cardio day tomorrow, and on saturday... I really need it, I'm physically tired in a way I've never been before... I don't need sleep, I need rest, it's a feeling I've never had. I'm goanna do some cardio and stretching each day.

I also swapped out my regular whey iso for a gainer, a lot more calories, though some of them are from sugars... it's all good, I'll work it off if i have to.

Another thing... I noticed I'm a notch bigger on the weight belt today, I'm not really liking that cause I don't wanna lose my V... but I can't really complain, I'm gaining weight...

A few people started asking me if i'm on roids... so that's a plus haha

The Sun
11-06-08, 5:30 pm
Strong PR and great attitude helping your buddy.

CBat28
11-06-08, 7:01 pm
If you posted b4 and after pics every1 would say your not natural ;)

I saw the 4 plate DL - it was a good try!

pmug0000
11-06-08, 10:43 pm
Congrats on the PR!! And it's always a good thing to have people asking if you use steroids lol.

Aggression
11-07-08, 9:55 am
A few people started asking me if i'm on roids... so that's a plus haha

ahh that's such a great feeling when you finally get those questions. i love it.

Factory
11-07-08, 8:08 pm
I usually lift in the morning, lifting at night today and only doing chest made me feel like I had a rest day... I got a good lift on todays cheat meal day... Took the day off and got some QUALITY sleep in today... Should be lifting legs today, but my right quad is a little sore still, I think I overextended my leg or something, idk... taking a few days off of legs.
Had a spotter today, helped my incline DB's alot, finally a day I can bump it up on chest.

Chest:
Incline DB press:
70x8 80x8 90x8 100x6 Reps PR 110x2 PR- highest incline DB's I've done, felt good...

Some cable flyes:
60x8 80x8 100x6 PR [80x8 dropset 60x8 dropset 40x8]

Cable Crossovers:
40x8 40x8

Close Grip Smith Press:
95x20 95x20 95x20
Incline smith press, moved my grip wider till it was all the way out on each rep, then back to the middle...
95x20 95x20 95x20

I usually don't ever do shrugs, because my traps are pretty big for my frame, but my left one is noticably smaller than my right, a friend pointed it out to me and he was right... so I did some shrugs.
3Piesx8 1 second pause at the top
3Piesx8 1 second pause at the top, wide grip
2Piesx8 same as 1st set
2Piesx8 same as 2nd set

DB shrugs:
60's x 8 1 second pause, 2 sets

Ate one of the biggest meals of my life(cheat meal here)... 2 cups of oats, a huge tuna sandwich, a huge turkey/bologna/roast beef sandwich, a bagel with PB, 2 slices of pizza and some pumpkin pie...

Primarily doing incline on chest is starting to really make my upper chest blow up, and I'm finally starting to notice the bulk weight.

pmug0000
11-07-08, 10:27 pm
Fuck man 110's on incline is sick!!

Toni69
11-07-08, 11:28 pm
Ate one of the biggest meals of my life(cheat meal here)... 2 cups of oats, a huge tuna sandwich, a huge turkey/bologna/roast beef sandwich, a bagel with PB, 2 slices of pizza and some pumpkin pie...

Primarily doing incline on chest is starting to really make my upper chest blow up, and I'm finally starting to notice the bulk weight.

very solid wo here factory..and your cheatmeal is interesting, LOL..bologna sandwich huh? was pb on that sandwich???? I actually love liverwurst and havent touched it in years! LOL

Shit, I have lost the craving for so many of my old time fav foods cause I eat so clean now and have been for so long...I wish I can enjoy some real deal cheats. The most extreme for me is chinese buffet and pizza (no cheese) and i have limits even when it comes to those! Im envious of you and others here who really enjoy their cheat meals. I have to firce feed myself very naughty foods and its rare if i ever do anymore.

good on you babe!

Factory
11-08-08, 12:06 am
Fuck man 110's on incline is sick!!
haha thanks, I almost injured myself on the 2nd rep, if I didn't have a spotter I would have been in serious trouble... It's funny cause I can barely do 225 at all on flat bench... I'm way too used to DB's lol.


very solid wo here factory..and your cheatmeal is interesting, LOL..bologna sandwich huh? was pb on that sandwich???? I actually love liverwurst and havent touched it in years! LOL

Shit, I have lost the craving for so many of my old time fav foods cause I eat so clean now and have been for so long...I wish I can enjoy some real deal cheats. .....
I have to firce feed myself very naughty foods and its rare if i ever do anymore.

good on you babe!

Haha, I know what you mean, if I had my way my cheat meal would have been half a cheesecake and some belgian waffles...
A cheat meal for me is a huge, big carb medium-high protein meals with some kind of sweets in there, for an insulin spike... the sandwich was just a ton of meat, so i get some protein in, same with the tuna...
now that I think of it I did have some PB... on the bagel!

I know what you mean about losing cravings, I'd rather eat oatmeal than icecream... that's when you know you've got problems LOL





I've been taking real gains 2x a day too, my appetite is getting really scary... I'm eating every hour and a half, if I drink a shake it's a half hour later when I'm hungry again... My metabolism is through the roof right now, maybe I need to up the caloric intake, or slow down on cardio... or maybe it's a good thing, I don't know much about food other than what's good to eat, and what works for me.

The Sun
11-08-08, 2:42 am
damn that's some insane Incline press, respect for those PRs!

pmug0000
11-08-08, 1:05 pm
I've been taking real gains 2x a day too, my appetite is getting really scary... I'm eating every hour and a half, if I drink a shake it's a half hour later when I'm hungry again... My metabolism is through the roof right now, maybe I need to up the caloric intake, or slow down on cardio... or maybe it's a good thing, I don't know much about food other than what's good to eat, and what works for me.

Eating every hour and a half is a lot, that's gonna have your metabolism through the roof. As long as you're making smart choices about what to eat since you are eating that often you should be making a lot of very lean gains.
Will you post up what your daily diet looks like?

Aggression
11-08-08, 1:35 pm
Solid incline bells brotha. You're a beastmaster. keep up the work man.

And dude if I ate that much in one meal, i think id die. I eat 6-8 times a day, but decently sized meals. that meal u ate is nuts dude. good shit.

Factory
11-08-08, 5:30 pm
Eating every hour and a half is a lot, that's gonna have your metabolism through the roof. As long as you're making smart choices about what to eat since you are eating that often you should be making a lot of very lean gains.
Will you post up what your daily diet looks like?

will in a bit, gotta finish up my dinner

Factory
11-08-08, 6:44 pm
damn that's some insane Incline press, respect for those PRs!

thanks bro, I appreciate you stoppin in.


Solid incline bells brotha. You're a beastmaster. keep up the work man.

And dude if I ate that much in one meal, i think id die. I eat 6-8 times a day, but decently sized meals. that meal u ate is nuts dude. good shit.

thanks, haha yeah I really can pack it in, I usually go for one really big meal every day, today it was my 2nd breakfast...



P asked for my what my diet pretty much looks like, it's different during the week and the weekends, here's a normal weekly day:


7am: 6-8 whole eggs, with either 2cups oats or potatoes, 2 banannas, some peanut butter

830: if I'm feeling full, I drink a shake, if not, I eat the same meal again. Shake is ~900 calories.

9:45: if I can eat before 10, I have eggs again, but a small amount, 4-6 eggs and some oats. small meal here.

if I don't eat again before 10 I eat at 10:30:
1-2 double hamburgers or 2 pieces of chicken, with 2 cups of oats, 2 bananas, some cottage cheese

1pm: same meal as previous usually, maybe slightly different, usually have some veggies in this meal

2:30-3: tuna sandwich or turkey / roast beef sandwich... another small meal here.

4:30-5: chicken breast or steak, 2-3 pieces, veggies, salad sometimes

5:45-6:15: another shake, PB, and powder, comes out to about 900 calories

8: 2 8oz steaks, whole wheat bagel with PB, cottage cheese, 1/2 cup oats


take into consideration that I don't always lift at the same time, so sometimes my shakes are at different times, and I don't really count calories or anything, I'm about 1:1:1 protein/carbs/fats, I'm also supplementing a lot in terms of efa bcaa...

I eat very poorly on the weekend, I eat clean good foods, but I don't eat a lot and I don't eat as often as I should, but it's not that bad cause they're usually off days, and I usually drink a few shakes or MRPs on the weekend...

Factory
11-08-08, 8:07 pm
Cardio and some random stuff...

10 mins 3mph 8 on the incline
30 mins bike, goin pretty hard
8mins jumprope

did some forearm curls, some dumbell pullovers, neck stuff, and calf raises
3x10 on all of em

pmug0000
11-08-08, 8:30 pm
Now that's a fucking bulking diet!!! That's gotta be close to 6000 cals per day right there.

J Wong
11-08-08, 10:11 pm
Now that's some good fucking eating.

Factory
11-08-08, 10:31 pm
i forgot, i been taking casein protein before bed, and sometimes i eat something around 10, but not always... that's just a sample day... like today it was very similar to that one, except my weekend meals have a LOT of carbs, and I get in a bit of cardio..

Psycho77
11-09-08, 12:15 am
Just looking around and got hooked. Those numbers are just sick there Factory. So young and so strong. Consider me subbed.

RK
11-09-08, 12:19 am
subbed in

Factory
11-09-08, 10:07 am
Just looking around and got hooked. Those numbers are just sick there Factory. So young and so strong. Consider me subbed.


subbed in




Haha, thanks guys, I'll try to keep up the intensity for yall...

Today's back day, I'm getting ready now... I'm goanna try for 405 on deads.

I'm also goanna post up some pics later today I think... for criticism purposes, thanks folks...

The Sun
11-09-08, 10:13 am
Haha, thanks guys, I'll try to keep up the intensity for yall...

Today's back day, I'm getting ready now... I'm goanna try for 405 on deads.

I'm also goanna post up some pics later today I think... for criticism purposes, thanks folks...

You're not going to try 405, you're gonna GET 405.
break 'em bro.

Psycho77
11-09-08, 10:22 am
You're not going to try 405, you're gonna GET 405.
break 'em bro.


x2. 405 is yours man.

Factory
11-09-08, 1:01 pm
You're not going to try 405, you're gonna GET 405.
break 'em bro.

haha thanks, didn't get it though, i'll explain it in my lift post here in a sec

Factory
11-09-08, 1:39 pm
You know that older guy you see in the gym? The one doing front squats with 275 on the bar and perfect form? The guy that's been lifting longer then you've been alive... Well that guy at my gym really helped me out today, with my form on deads, goodmornings and SLDL's. I really look up to the older guys, and I'm glad I met and talked to him today, I think it's really goanna help me in the long run.

there's also a TON of stretching in here, to keep myself flexibility up the entire time, didn't want my back tightening up too early

Back:
3x10 BW pull ups

DB rows:
2x8 80's than 90's, 5reps 100's

back extensions:
3x10 bodyweight

Deadlifts: a bit less weight here cause I got a lot of advice and was really focusing on form, goanna keep it a bit lighter till I get my form down.
135x8 185x8 225x8 275x8 225x15 135x10

back extensions:
2x10 bodyweight

1 arm T-rows:
90x8, 115x8, 140x8, 165x5 PR squeezed out another rep and 5more lbs

Rope cable rows, superset with 1arm cable rows:
100x8 / 50x8, 120x8 / 70x8, 140x8 / 90x8, 160x8 / 100x8, 180x8 / 100x8

Straight arm pushdowns superset with 1 arm straight arm pushdowns:
3 sets of :100x8 / 50x8

Back extensions:
+45x8 +90x8 +145x8 PR +90x8 +45x8

SLDL's:
135x8 6 sets - really working on keeping my back super straight and learned that straight leg dead lifts arent with as straight of legs as i thought haha.

Good mornings: these were tough, had to lower the weight a ton to get the form right...
barx8 barx8 90x8 90x8 90x8

some random stabilizer / core stuff...

all in all, I'm really glad I went early to the gym today, I got a ton of tips and criticism which is really invaluable from a much more experienced lifter. My back and especially my lower back for once, is just super pumped, and my lower back doesn't hurt at all. I was probably close to hurting myself on deads... especially since I kept trying to break PRs with less than perfect form.

Factory
11-09-08, 2:13 pm
x2. 405 is yours man.

maybe next time... oh well

The Sun
11-09-08, 2:28 pm
You know that older guy you see in the gym? The one doing front squats with 275 on the bar and perfect form? The guy that's been lifting longer then you've been alive... Well that guy at my gym really helped me out today, with my form on deads, goodmornings and SLDL's. I really look up to the older guys, and I'm glad I met and talked to him today, I think it's really goanna help me in the long run.

there's also a TON of stretching in here, to keep myself flexibility up the entire time, didn't want my back tightening up too early

Back:
3x10 BW pull ups

DB rows:
2x8 80's than 90's, 5reps 100's

back extensions:
3x10 bodyweight

Deadlifts: a bit less weight here cause I got a lot of advice and was really focusing on form, goanna keep it a bit lighter till I get my form down.
135x8 185x8 225x8 275x8 225x15 135x10

back extensions:
2x10 bodyweight

1 arm T-rows:
90x8, 115x8, 140x8, 165x5 PR squeezed out another rep and 5more lbs

Rope cable rows, superset with 1arm cable rows:
100x8 / 50x8, 120x8 / 70x8, 140x8 / 90x8, 160x8 / 100x8, 180x8 / 100x8

Straight arm pushdowns superset with 1 arm straight arm pushdowns:
3 sets of :100x8 / 50x8

Back extensions:
+45x8 +90x8 +145x8 PR +90x8 +45x8

SLDL's:
135x8 6 sets - really working on keeping my back super straight and learned that straight leg dead lifts arent with as straight of legs as i thought haha.

Good mornings: these were tough, had to lower the weight a ton to get the form right...
barx8 barx8 90x8 90x8 90x8

some random stabilizer / core stuff...

all in all, I'm really glad I went early to the gym today, I got a ton of tips and criticism which is really invaluable from a much more experienced lifter. My back and especially my lower back for once, is just super pumped, and my lower back doesn't hurt at all. I was probably close to hurting myself on deads... especially since I kept trying to break PRs with less than perfect form.
Definitely know that old guy, got one in my gym.
He's 48 y/o and he bench presses 352 for 3 reps RAW.

I think it was a wise decision setting up your form again, better than any PR you hit in my opinion.
yet, you got few PR's for good mate, great job man.

pmug0000
11-09-08, 4:48 pm
Good work factory, nice t-bar row PR. And IMO you shouldn't get too caught up with form. Once you start getting heavy enough there is no way to keep your form perfect. If you watch the best deadlifters in the world they don't have textbook form. I actually have no idea what my DL form looks like, it could be perfect, or it could be terrible for all I know.

Factory
11-09-08, 4:58 pm
Definitely know that old guy, got one in my gym.
He's 48 y/o and he bench presses 352 for 3 reps RAW.

I think it was a wise decision setting up your form again, better than any PR you hit in my opinion.
yet, you got few PR's for good mate, great job man.

yeah, those kind of guys really are a wealth of knowledge, it was really an honor for me to get a bit of his time to talk and help out. thanks for the support too.


Good work factory, nice t-bar row PR. And IMO you shouldn't get too caught up with form. Once you start getting heavy enough there is no way to keep your form perfect. If you watch the best deadlifters in the world they don't have textbook form. I actually have no idea what my DL form looks like, it could be perfect, or it could be terrible for all I know.

idk, it was more that I wasn't able to deadlift 2x a week anymore, because my lower back would hurt so much because of it. and i'm pretty sure it was all form related. I wasn't close to textbook form when he showed me how I was doing it. I'm goanna be adding on weight every time just focusing on the form. Hopefully it will help me pass my plateau of 375... I was just bending my back a LOT more then anyone should, i'm suprised I didn't get hurt.
another thing, I'm LOVING the 1arm T-rows... they just blast my lats so hard. I felt a little sea sick after them, and during the rope/1arm rows.


Took a nap for almost 3 hours... I never nap, must have been a better back day then I thought. I'm still tired!

J Wong
11-09-08, 5:01 pm
That was a good fucking back workout. I bet your back and hamstrings are sore.

Factory
11-09-08, 6:16 pm
That was a good fucking back workout. I bet your back and hamstrings are sore.

Yeah, I'm feeling it. I just wanna sleep all day lol.

daninarmy
11-09-08, 6:58 pm
I like you workouts I am doing a 5X5. Keep it up

daninarmy

Factory
11-10-08, 1:07 pm
Well another day and I still haven't jumped weight at all, down actually, 198 this morning... I'm not really upset about it cause I'm looking a bit bigger, I just really wanna put on a ton of size though, so I kinda wanna see the numbers going up.

Barbell curls:
barx8 65x8 85x8 105x8 85x8 65x8 barx8

DB curls:
30x8 40x8

Preacher DB curls:
30x8 30x8

Cable Preacher Curls:
70x8 90x8 110x8

1arm Cable Preacher Curls:
40x8 40x8

French Press:
60x8 70x8 80x8

V bar pushdowns:
40x8 60x8 80x8 100x8 120x8 140x8 160x6

Rope tricep extensions:
40x8 50x8 60x8 70x8

Close Grip Bench:
95x8 115x8 135x8 155x8

Dips:
BWx15 BWx20

10mins cardio, don't want to lose weight - so i'm not goanna be doing much cardio, just a quick cooldown after workouts.

Aggression
11-10-08, 2:51 pm
Well another day and I still haven't jumped weight at all, down actually, 198 this morning... I'm not really upset about it cause I'm looking a bit bigger, I just really wanna put on a ton of size though, so I kinda wanna see the numbers going up.

Barbell curls:
barx8 65x8 85x8 105x8 85x8 65x8 barx8

DB curls:
30x8 40x8

Preacher DB curls:
30x8 30x8

Cable Preacher Curls:
70x8 90x8 110x8

1arm Cable Preacher Curls:
40x8 40x8

French Press:
60x8 70x8 80x8

V bar pushdowns:
40x8 60x8 80x8 100x8 120x8 140x8 160x6

Rope tricep extensions:
40x8 50x8 60x8 70x8

Close Grip Bench:
95x8 115x8 135x8 155x8

Dips:
BWx15 BWx20

10mins cardio, don't want to lose weight - so i'm not goanna be doing much cardio, just a quick cooldown after workouts.

Damn bro, you beat the hell out of your arms. Nice work.

And don't worry about the scale man. Go by the mirror. The scale just shows you a number. Jump on that thing about once a week, otherwise, go by your image in the reflection, its the best tool.

RK
11-10-08, 4:01 pm
nice arm work there brother! i would def agree with a cardio cool down, in my case at least i feel that it increases my appetite and makes it easier to shovel my food and keep/gain my weight. keep killen it!

RK

pmug0000
11-10-08, 10:51 pm
Good work on them guns!

Factory
11-11-08, 1:28 pm
Legs:
leg extensions
120x8 140x8 160x8

leg curls
70x8 90x8 110x8

Back Squats:
135x8 185x8 185x8

Front Squats:
185x8 185x8 185x8

1 legged squats:
135x6 135x6 135x6

Leg press:
465x8 645x8 645x8

pretty lame leg day, my hip flexor and my hammies are toasted

Aggression
11-11-08, 2:04 pm
Legs:
leg extensions
120x8 140x8 160x8

leg curls
70x8 90x8 110x8

Back Squats:
135x8 185x8 185x8

Front Squats:
185x8 185x8 185x8

1 legged squats:
135x6 135x6 135x6

Leg press:
465x8 645x8 645x8

pretty lame leg day, my hip flexor and my hammies are toasted

I wouldn't call it lame bro. 18 sets? Thats usually what I end up hitting. As long as you taxed your muscles, then it was a good workout. Not every leg day is gonna be a puke-session haha.

J Wong
11-11-08, 3:21 pm
Good stuff man, not lame at all.

Psycho77
11-11-08, 6:33 pm
I wouldn't call it lame bro. 18 sets? Thats usually what I end up hitting. As long as you taxed your muscles, then it was a good workout. Not every leg day is gonna be a puke-session haha.

I agree, there is nothing lame about that workout bro. You toasted your legs and set em up for growth. good luck walking.

pmug0000
11-11-08, 10:23 pm
Good work, if your legs are toasted it couldn't have been too lame.

Factory
11-12-08, 12:21 pm
So the 2 main things falling behind for me have been legs and chest, my legs are (suprizingly) outgrowing the rest of my body now, I must be doing something right there, probably incorporation of the ATG and front squats.
My chest has always been poorly developed. I think today I figured out the way to get my chest into shape, I almost puked today on chest day. That never happened to me before, I'm goanna do more like this cause it really destroyed my pecs

Chest & Calves

5mins on the eliptical warmup

Incline Flyes:
40x8 50x8 40x12

Incline DB press:
40x12 50x12 50x12 60x12

Flat DB press:
40x12 40x12 40x12

Decline DB press:
40x12 40x12

Cable Crossovers:
40x12 40x12 40x12

Incline DB press (yeah I did em again, wanted to get some more weight up after I was a little bit taxed):
60x8 70x8 70x6 80x6

Flat bench Flyes superset with cable flyes-3 is just a setting on the cables I was using, its low weight:
25x12/ 3x12; 25x12/ 3x12; 25x12/ 3x12

DB pullover:
60x10 70x8 80x8 90x6 PR? - i don't do these often but i think thats a PR. don't really know though

Cable Presses:
80x10 80x10

Seated Calf Raises:
2Px12, 2Px12

Standing Calf Raises:
95x12, 95x12, 95x12

Seated Calf Raises:
1Px12, 1Px12, 1Px12

Standing Calf Raises:
145x9, 145x9, 145x9

Aggression
11-12-08, 12:28 pm
So the 2 main things falling behind for me have been legs and chest, my legs are (suprizingly) outgrowing the rest of my body now, I must be doing something right there, probably incorporation of the ATG and front squats.
My chest has always been poorly developed. I think today I figured out the way to get my chest into shape, I almost puked today on chest day. That never happened to me before, I'm goanna do more like this cause it really destroyed my pecs

Chest & Calves

5mins on the eliptical warmup

Incline Flyes:
40x8 50x8 40x12

Incline DB press:
40x12 50x12 50x12 60x12

Flat DB press:
40x12 40x12 40x12

Decline DB press:
40x12 40x12

Cable Crossovers:
40x12 40x12 40x12

Incline DB press (yeah I did em again, wanted to get some more weight up after I was a little bit taxed):
60x8 70x8 70x6 80x6

Flat bench Flyes superset with cable flyes-3 is just a setting on the cables I was using, its low weight:
25x12/ 3x12; 25x12/ 3x12; 25x12/ 3x12

DB pullover:
60x10 70x8 80x8 90x6 PR? - i don't do these often but i think thats a PR. don't really know though

Cable Presses:
80x10 80x10

Seated Calf Raises:
2Px12, 2Px12

Standing Calf Raises:
95x12, 95x12, 95x12

Seated Calf Raises:
1Px12, 1Px12, 1Px12

Standing Calf Raises:
145x9, 145x9, 145x9

Damn bro, 20+ sets for chest!? Thats intense man. Hey maybe thats what you need to make your lagging chest grow. I have the same problem with my chest, although my problem was in regards to my bench press, which I've ceased to do. Good sh*t man. Nice idea of throwing flyes in there to start off; lil' pre-exhaust (another way to bring up a lagging bodypart)

Factory
11-12-08, 12:48 pm
Good work, if your legs are toasted it couldn't have been too lame.
Thanks. My hams were more toasted from SLDL's the other day. and my hip flexors been bothering me lately.

I agree, there is nothing lame about that workout bro. You toasted your legs and set em up for growth. good luck walking.
Haha thanks.

Good stuff man, not lame at all.
boom, what's your total at now bro? looking like you might of already hit 1270 from your journey..

I wouldn't call it lame bro. 18 sets? Thats usually what I end up hitting. As long as you taxed your muscles, then it was a good workout. Not every leg day is gonna be a puke-session haha.
Yeah. I wish though...

Damn bro, 20+ sets for chest!? Thats intense man. Hey maybe thats what you need to make your lagging chest grow. I have the same problem with my chest, although my problem was in regards to my bench press, which I've ceased to do. Good sh*t man. Nice idea of throwing flyes in there to start off; lil' pre-exhaust (another way to bring up a lagging bodypart)
Yeah, the flyes in the beginning, as well as higher reps really helped out I think.

I forgot, I did some single arm cable crossovers too. Pounded a shake and now it's time to eat.

pmug0000
11-12-08, 1:08 pm
Great chest day man I like the high volume and the pre-exhaust. I think I'm gonna do some pre-exhaust for tonight, my chest has always sucked too and I think that might be a solid technique to bring it up.

J Wong
11-12-08, 1:10 pm
That chest is gonna be growing in no time!

Firedrake
11-12-08, 3:53 pm
Great looking session! Volume can do wonderful things for you. How's your chest feeling now?

Psycho77
11-12-08, 7:15 pm
Thats some chest workout there bro. Lucky you to have easy to grow legs, mine are very stubborn esp my calves so I have to be extra brutal to them. I would be sorry for your chest bro after a punishment like that but I'm not. Definitely not. I believe in corporal punishment here bro. If that's what it takes to get those stubborn muscles to grow then so be it. Take it a step further and puke if you must hehehehehe. Anyone can workout but not everyone can workout intense enough to barf. Eat plenty bro.

Factory
11-12-08, 8:37 pm
Great chest day man I like the high volume and the pre-exhaust. I think I'm gonna do some pre-exhaust for tonight, my chest has always sucked too and I think that might be a solid technique to bring it up.
Yeah this is the first time my chest is really feelin it even a couple hours later... you should try it out.

That chest is gonna be growing in no time!
Yeah, it better...

Great looking session! Volume can do wonderful things for you. How's your chest feeling now?
It's still feeling like I just finished my last set... I do a yoga class mostly to stretch and she had us doing some pushups and I was so toasted I could barely do them lol.

Thats some chest workout there bro. Lucky you to have easy to grow legs, mine are very stubborn esp my calves so I have to be extra brutal to them. I would be sorry for your chest bro after a punishment like that but I'm not. Definitely not. I believe in corporal punishment here bro. If that's what it takes to get those stubborn muscles to grow then so be it. Take it a step further and puke if you must hehehehehe. Anyone can workout but not everyone can workout intense enough to barf. Eat plenty bro.
Yeah I ATE UP today... it was a fuckin good day for me, I'll post what i'm talking about in a sec.

Factory
11-12-08, 8:45 pm
So... I take a yoga class mostly just to increase my flexibility, anyway, I'm in the middle of my yoga class and I think to myself, I'm goanna pull 405 tonight. I knew I was goanna do it. So I left early, went over to the rack, and started my 2nd workout of the day. Chest & calves in the morning, and Back at night. I'm proud as fuck about 405. goanna get to the point where I'm repping it out, and then bump it up!

Folded my yoga mat, put on my hoodie, went over to the rack, and got going.
Back:
Deadlift:
135x8
225x8
315x8
365x4 (did these with a real wide stance, sumo style)
405x1 - back was a bit bent, but fuck it I got it!!!

Rack pulls:
+45x8
+90x5 dropset +45x5 BWx8

DB rows:
90x8
100x8

taking the day off tomorrow, this 2 a day got me good.

Psycho77
11-12-08, 8:57 pm
Great going. Congratulations on the big 400!

Factory
11-12-08, 10:02 pm
Posting some Pics, criticism & comments welcome. Sorry about the light on some of them / bad quality. I'm not a photographer.

http://tinypic.com/usermedia.php?uo=9YVVsU%2F3OloVtY3mHU%2FiLA%3D%3D
http://tinypic.com/usermedia.php?uo=9YVVsU%2F3OlpITwCzCE0g7Q%3D%3D
http://tinypic.com/usermedia.php?uo=9YVVsU%2F3OlqQ0uWQADsDzA%3D%3D
http://tinypic.com/usermedia.php?uo=9YVVsU%2F3OlqGWdloNr0wdQ%3D%3D
http://tinypic.com/usermedia.php?uo=9YVVsU%2F3OlpnXPigZHwKyg%3D%3D

Psycho77
11-12-08, 10:16 pm
Off to a nice start there bro. Just keep the meals as clean as possible to preserve the definition you already have. I see BIG things in your future. Good work!

sodapop
11-12-08, 10:39 pm
Looking good, man! Grats on the 405 pull!

pmug0000
11-12-08, 10:52 pm
Congrats on the deads, the first time I hit 405 I felt like a million bucks. I don't why but there's something about 4pps that just looks huge. Not many people are doing that much, great work.
And (without sounding too gay) you're looking great in those pics, very lean with some good size. Keep bulking up and you're gonna be a monster! What about the wheels though?

Factory
11-12-08, 11:19 pm
What about the wheels though?

oh my bad. here ya go. couldn't get a hamstring shot.
quad
http://tinypic.com/usermedia.php?uo=9YVVsU%2F3OlorWdITrjdIQA%3D%3D

and here's calves (for some reason I can't flex my calves without a ton of weight... I don't know why)
http://tinypic.com/usermedia.php?uo=9YVVsU%2F3Olpkhvzovi3xWQ%3D%3D

DBOY
11-13-08, 1:06 am
nice work brotha ...keep it up slow n steady....almost at your goal weight n pic look great...

J Wong
11-13-08, 6:07 am
Congrats on the 405. Looking lean, yet big.

Aggression
11-13-08, 9:52 am
Lookin' solid kid. Keep it up. Nicely done on the 405. Having 4 plates on the bar, no matter what the exercise, is always a nice sight to see.

jonnydunz
11-13-08, 10:38 am
yeah buddy i am subbed on this one. man your pics look good and your workout are phenomenal. one thing about your chest work is that you have to get to where you are going heavier and less reps. your rep range is in the 12 range and then you dropped down to 8 reps after you were taxed. start off with your incline DB's and you can so some supersets with some flyes and then look into doing some drop sets. change is great if you want to grow man and the one of the reason why your chest may not be growing is that it needs a different kind of stimulation.

i like to hit inclines with DBs and then hit flyes after that. the thing with flyes is that you can not bring the DBs all the way together. make sure that they are about 6-8" apart. great video to watch on youtube is how Arnold does his flyes. another thing is to make sure that you change up your width of arms on chest inclines. you may have to go alittle bit wider and then work toward your normal range. maybe do some close grip inclines as well. well i have said alot man, so holla back when you ge the chance bro.

Factory
11-13-08, 10:45 am
yeah buddy i am subbed on this one. man your pics look good and your workout are phenomenal. one thing about your chest work is that you have to get to where you are going heavier and less reps. your rep range is in the 12 range and then you dropped down to 8 reps after you were taxed. start off with your incline DB's and you can so some supersets with some flyes and then look into doing some drop sets. change is great if you want to grow man and the one of the reason why your chest may not be growing is that it needs a different kind of stimulation.

I usually do pretty heavy inclines first, this was the big change I was making, going and doing some light volume work to just really preexhaust my chest, then hitting the heavy inclines after. worked out pretty good, and I don't really like putting up hundreds on incline without a spot. I'll probably switch it back up in a few weeks, or when its not making my chest so sore anymore.

Aggression
11-13-08, 11:04 am
I usually do pretty heavy inclines first, this was the big change I was making, going and doing some light volume work to just really preexhaust my chest, then hitting the heavy inclines after. worked out pretty good, and I don't really like putting up hundreds on incline without a spot. I'll probably switch it back up in a few weeks, or when its not making my chest so sore anymore.

Dude chest is a lagging body part for me as well. I had a tough time getting it to grow, and still do. Funny how my chest and biceps need to do the most growing. Most guys who still lift have huge chests and biceps bc that's all they did when they started out; not me.

I've tried pre-exhaust, drop sets, I even worked on something like 'power rack bench presses', where I brought the bar down to touch the pins (bar was cm's away from my chest), let it rest for 1 second, and pressed upwards. Letting it rest on the bars for 1 second definitely makes your chest work extra hard to do the pressing.

Factory
11-13-08, 11:13 am
yeah it's tough when you're chest lags. just gotta find out what blasts it.

Aggression
11-13-08, 11:22 am
yeah it's tough when you're chest lags. just gotta find out what blasts it.

Yup, or we may just be cursed with a tiny chest no matter what. Some pros have small chests and they make it work. My problem is that my shoulders overpower my chest. I think I'm gonna go about my chest in a different way. I've avoided bench presses for years now, but I think I might just go back to them, and over time, start piling on the weight, and just try to gain pure strength on the bench, which can translate into muscle growth/size.

Factory
11-13-08, 11:29 am
It will probably work out for you. I don't ever do BB benching, it might have an impact on it. I also don't do much flat bench work, or decline bench. For me a good day is 3-5 sets on incline DB's along with a ton of flyes and cable flyes.

Aggression
11-13-08, 11:32 am
It will probably work out for you. I don't ever do BB benching, it might have an impact on it. I also don't do much flat bench work, or decline bench. For me a good day is 3-5 sets on incline DB's along with a ton of flyes and cable flyes.

Yeah we'll see. For the past few years its been all inclines (bar, db, smith, hammer), and flats were always everything BUT bar. I've come to terms with the fact that my chest will never OVERPOWER anything or be the dominant body part, but I just want it to catch up a bit, that's all ...

JUGGERNAUT
11-13-08, 11:39 am
I have to say dumbbell routines for chest helped me the most; I too suffered the out of balance bigger delts than chest shit for a very long time. On every third chest session I would go all dumbbell pressing. The chest started to go in the right direction. Reminds me, I gotta hit that again soon haha

Aggression
11-13-08, 11:48 am
I have to say dumbbell routines for chest helped me the most; I too suffered the out of balance bigger delts than chest shit for a very long time. On every third chest session I would go all dumbbell pressing. The chest started to go in the right direction. Reminds me, I gotta hit that again soon haha

I've made the switch to DB presses for flat bench. Over the past year or so, my chest has definitely grown in size. I usually do DB presses, and throw in Hammer Strength Flat Presses every 3rd week or so.

JUGGERNAUT
11-13-08, 11:57 am
I've made the switch to DB presses for flat bench. Over the past year or so, my chest has definitely grown in size. I usually do DB presses, and throw in Hammer Strength Flat Presses every 3rd week or so.

Cool...The best part about being human is that what works for one person, works more often than not for most everyone. I never say things like...umm what works for you dude does not work for everybody, I think that is crap..... We have the same anatomy just varying amounts of fiber strength/% and natural test output.

Factory
11-13-08, 12:01 pm
Yeah, it really does depend on the person. I really like the flye preexhaust, I'm goanna stick with it as I never had a pump like that before. Hopefully it sparks some growth.

Aggression
11-13-08, 12:07 pm
Cool...The best part about being human is that what works for one person, works more often than not for most everyone. I never say things like...umm what works for you dude does not work for everybody, I think that is crap..... We have the same anatomy just varying amounts of fiber strength/% and natural test output.

Ah see, that is where we may be different. I think what may work for one, may not work for another. It's possible that one guy can get huge from benching, the other guy may not grow that much. That's why I usually tell people, "Don't do an exercise just because every1 else does.'' But I can agree with you that we are of the same anatomy, and what works for one, can most likely work for another, but I don't think that always the case 100% of the time. I guess that's why you use ''more often than not''. I think more of it comes down to nutrition, genetics, and other things non-workout related.

JUGGERNAUT
11-13-08, 12:14 pm
Ah see, that is where we may be different. I think what may work for one, may not work for another. It's possible that one guy can get huge from benching, the other guy may not grow that much. That's why I usually tell people, "Don't do an exercise just because every1 else does.'' But I can agree with you that we are of the same anatomy, and what works for one, can most likely work for another, but I don't think that always the case 100% of the time. I guess that's why you use ''more often than not''. I think more of it comes down to nutrition, genetics, and other things non-workout related.

Don't mind me, not trying to be an ass and not all that one-sided. *nutrition, genetics, and other things non-workout related.[/QUOTE]* This too is gold, I won't argue that.....

Vaze_06
11-13-08, 9:59 pm
damn bro, looking good on the pics and some strong number. Sub

Factory
11-14-08, 6:43 am
Thanks for all the comments on the photos.

Yesterday since it was a "rest day" I just did core stuff, nothing major, and at the end I did some heavy farmer walks, just cause my grip is lacking.
Today I think I'm goanna do shoulders and quads, maybe go to the gym 2x, early session and late session, I mostly just wanna squat, but I messed up my split and havent done shoulders in a while. A LOT of squatting coming up today.

Aggression
11-14-08, 9:40 am
Thanks for all the comments on the photos.

Yesterday since it was a "rest day" I just did core stuff, nothing major, and at the end I did some heavy farmer walks, just cause my grip is lacking.
Today I think I'm goanna do shoulders and quads, maybe go to the gym 2x, early session and late session, I mostly just wanna squat, but I messed up my split and havent done shoulders in a while. A LOT of squatting coming up today.

Damn bro, you're definitely killing it in the gym, doing dub sessions some days, doing core work/farmer walks on 'rest days'. You're an animal brother. Just remember, rest is essential to growth. But if this is what's working, then keep doing it man! You're getting some niCe results, as your numbers depict.

Factory
11-14-08, 11:28 am
I thought I was doing a 2 a day today... WRONG. I'll be lucky if I hit shoulders at all this week, cause I need some SERIOUS rest after todays leg session. Today's goanna be a cheat meal day too, cause I need some ridiculous food intake right about now....

Started off with my normal machine room warm-up, some stretching and leg extensions / curls.

BB Back Squat warm-up: 135x8 225x8

BB Front Squats: 135x8, 185x8 225x8 275x4 PR

BB Back Squats: 185x8 225x8 245x6 275x5 reps PR 315x1 315x1 first time that I know I've squatted 315 for real, 90 or below. for the 315's I had someone on the side of me telling me when to press, these were not ATG, and he had me going a bit, maybe .5-1inch lower than parallel.

BB Hack Squats: 135x8 185x8 225x8 275x6 275x6

DB Lunges: 60x10, 70x10, 85x7 PR

Leg Press Okay so I loaded up 2 25's that's right... LIGHTWEIGHT, after each set you add another 25, for 5 sets. reps=amount of plates times 10. (did this style a few times, I like it a bit, especially at the end of the workout, it's tougher than you think, and if your a stronger or lighter person you can use something other than 25's, just +10 reps on each next set):

135x10 185x20 235x30 285x40 335x30 (couldn't get 50, and couldn't walk for a few mins)

I'll hit shoulders tomorrow.

Aggression
11-14-08, 11:46 am
I thought I was doing a 2 a day today... WRONG. I'll be lucky if I hit shoulders at all this week, cause I need some SERIOUS rest after todays leg session. Today's goanna be a cheat meal day too, cause I need some ridiculous food intake right about now....

Started off with my normal machine room warm-up, some stretching and leg extensions / curls.

BB Back Squat warm-up: 135x8 225x8

BB Front Squats: 135x8, 185x8 225x8 275x4 PR

BB Back Squats: 185x8 225x8 245x6 275x5 reps PR 315x1 315x1 first time that I know I've squatted 315 for real, 90 or below. for the 315's I had someone on the side of me telling me when to press, these were not ATG, and he had me going a bit, maybe .5-1inch lower than parallel.

BB Hack Squats: 135x8 185x8 225x8 275x6 275x6

DB Lunges: 60x10, 70x10, 85x7 PR

Leg Press Okay so I loaded up 2 25's that's right... LIGHTWEIGHT, after each set you add another 25, for 5 sets. reps=amount of plates times 10. (did this style a few times, I like it a bit, especially at the end of the workout, it's tougher than you think, and if your a stronger or lighter person you can use something other than 25's, just +10 reps on each next set):

135x10 185x20 235x30 285x40 335x30 (couldn't get 50, and couldn't walk for a few mins)

I'll hit shoulders tomorrow.

Nice job on the wheels bro. Good sh*t on the PR's with squats man. I'm also liking the Leg Press variation there. Sounds tough.

Factory
11-14-08, 1:05 pm
2 and a half double cheeseburgers.... I think I'm goanna blow up

JUGGERNAUT
11-14-08, 1:13 pm
2 and a half double cheeseburgers.... I think I'm goanna blow up

awe man! makin me hungry (again haha)

Yeah, blow up into a mass monster...props

J Wong
11-14-08, 4:35 pm
Hit those PRs bro!

Aggression
11-14-08, 5:24 pm
2 and a half double cheeseburgers.... I think I'm goanna blow up

HaHa Nice, my lunch was 2 triple cheeseburgers. Washed it down with a nice chocolate shake. A well deserved cheat meal my friend.

pmug0000
11-14-08, 8:36 pm
Awesome squatting!

Histo55
11-14-08, 9:18 pm
keep up the good trainin!!

RK
11-15-08, 12:47 am
insane leg day bro u fucken killed it! Got me all ready for my leg day on sunday! gonna have to put out some big numbers to match up with urs! Grats on the PR's

Factory
11-15-08, 7:47 pm
Awesome squatting!
Thanks, It was a good day, my legs finally felt good on a leg day.

keep up the good trainin!!
I'm trying to break past my plateau. Goanna be hitting the gym extra hard pretty soon.

insane leg day bro u fucken killed it! Got me all ready for my leg day on sunday! gonna have to put out some big numbers to match up with urs! Grats on the PR's
Thats how we do man, seal the deal. Thanks, gotta keep moving up.

Factory
11-15-08, 8:05 pm
Had a pretty good shoulder day. Haven't been doing them much lately, so it was good to have a good day.
Also, adding FLEX to my supp regimen has really helped out my shoulders. My left front delt was a bit sore from front squats I did yesterday.

Shoulders:

DB Military Presses:
70x8 80x8 90x6 - didn't go for 100's, no spotter.

Arnold Presses:
60x8 70x8 80x8

Upright Rows:
45x10 95x10 145x8 165x6

Cable Upright Rows:
100x8 120x8 140x8

DB Side Raises:
40x8 50x7 60x3 50x5 40x5

Cable Side Raises:
8reps 4 sets 40lbs

Cable Front Raises:
40x8 40x8 30x6

DB Rear delt raises, dunno how these are called...
30x8 30x8

Cable rear delt raises:
30x8 30x8

Farmer Walks: (I'm goanna be doing a lot of these, so I don't have to use lifting straps much. also I like these a bit better than doing shrugs, as I want to get a bit of a stress on my traps but I don't want them getting much bigger)
DB 120's each hand, 30 steps or so, 4 sets -PR walked a lot further with em than ever before, especially on the LAST set, I think it's cause I took the gloves off, made it much easier to keep em gripped for longer.

BB Shrugs: -did a set front than a set back for each weight/rep listed below
45x8 95x8 95x8

Calves- just did a ton of reps with low weight, and different ranges of stress on my calves. Goanna be doing calves 2x a week and do a heavy day and a light day for a while.

pmug0000
11-15-08, 8:57 pm
Damn that is a strong workout! The DB presses, arnolds, and upright rows were all really strong, and 60s for lateral raises is nuts!

Vaze_06
11-15-08, 11:12 pm
as I want to get a bit of a stress on my traps but I don't want them getting much bigger)


Bro... the bigger the better!! or easier for me to catch u up and have them bigger than yours ;p jk!
Some nice numbers

Factory
11-16-08, 2:07 pm
Damn that is a strong workout! The DB presses, arnolds, and upright rows were all really strong, and 60s for lateral raises is nuts!
My shoulders were feeling great, just crushed em.

Bro... the bigger the better!! or easier for me to catch u up and have them bigger than yours ;p jk!
Some nice numbers
Haha, idk, I don't want em too big, goanna make me look like a turtle haha.

Firedrake
11-16-08, 2:18 pm
Nice strong session -- how're your shoulders feeling?

Remember, you need to build the traps to match the mass you're putting on the delts!

Factory
11-16-08, 3:30 pm
Really gave my back a run for its money today, no dead lifts, but a good back day anyway.

Neutral grip pull ups:
BWx10, x10, x10

HS machine rows:
250x10 230x12 200x15

Neutral grip lat pull downs SUPERSET with neutral grip cable rows:
110x15/90x15 - 3 sets

DB Rows:
90x8 100x6 110x5 [120x4 PR DROPSET 95x6 ]

Goodmornings:
95x8 95x8

1 arm BB rows:
90x8 135x6 180x4 PR

Back Extensions:
BWx25 BWx25

Vaze_06
11-16-08, 9:50 pm
Nice rowing Factory,
ps. Turtles are cute :P, but guys with big head usually give me headaches lol

pmug0000
11-16-08, 10:37 pm
Awesome DB rows man 120 is heavy!

Factory
11-16-08, 11:27 pm
Nice strong session -- how're your shoulders feeling?

Remember, you need to build the traps to match the mass you're putting on the delts!

haha i need to post a traps pic on here for you guys, my traps are fkin oversized bro, it's all i hear about from my friends.

Factory
11-16-08, 11:29 pm
Nice rowing Factory,
ps. Turtles are cute :P, but guys with big head usually give me headaches lol
Haha. I don't have a shell though.

Awesome DB rows man 120 is heavy!
Yeah I need to get 8 reps out on em, but after that I gotta find a new gym lol.

Psycho77
11-17-08, 3:06 am
Really gave my back a run for its money today, no dead lifts, but a good back day anyway.

Neutral grip pull ups:
BWx10, x10, x10

HS machine rows:
250x10 230x12 200x15

Neutral grip lat pull downs SUPERSET with neutral grip cable rows:
110x15/90x15 - 3 sets

DB Rows:
90x8 100x6 110x5 [120x4 PR DROPSET 95x6 ]

Goodmornings:
95x8 95x8

1 arm BB rows:
90x8 135x6 180x4 PR

Back Extensions:
BWx25 BWx25



yeowzer, awesome back workout bro.

Aggression
11-17-08, 10:02 am
Nice job man .... you've been killing it. Keep it up.

JUGGERNAUT
11-17-08, 11:00 am
Really gave my back a run for its money today, no dead lifts, but a good back day anyway.

Neutral grip pull ups:
BWx10, x10, x10

HS machine rows:
250x10 230x12 200x15

Neutral grip lat pull downs SUPERSET with neutral grip cable rows:
110x15/90x15 - 3 sets

DB Rows:
90x8 100x6 110x5 [120x4 PR DROPSET 95x6 ]

Goodmornings:
95x8 95x8

1 arm BB rows:
90x8 135x6 180x4 PR

Back Extensions:
BWx25 BWx25

sweet

Factory
11-17-08, 7:36 pm
Chest

Incline Flyes
55x8 55x8 40x8 40x8

Incline DB's
70x8 80x8 90x8 100x7 PR - didn't try for 110s, no spotter

Cable Crossovers
40x8 50x8 60x8 70x8 80x8 -had to dig deep on the last 2 sets

Incline BB:
225x8 135x8

Flat Bench: -just did some flat bench cause I never do flat bench, inclines the way to go for me.
135x8 135x8

DB Pullovers:
70x8 80x8 90x8 PR

Calves:
Seated Calf raises: superset with standing Calf raises, 1 set toes in, 1 set out.
135x10 - 3 sets

Some abs work. Pretty light weight/high volume stuff compared to what I normally do on abs, they're SORE.

slacked off a lot today in terms of eating, I think I might be coming down with something cause my appetitie was just not there today, drank a ton of shakes and MRP's, and missed a meal outright.

Factory
11-17-08, 7:38 pm
yeowzer, awesome back workout bro.


Nice job man .... you've been killing it. Keep it up.


sweet


I wanna get my dexter jackson on haha

weighed in at 204ish today when I woke up - PR

Firedrake
11-17-08, 8:57 pm
WIth that kind of work, you missed a meal? Sheesh!

Digging deep's what it's all about -- the deeper you reach, the bigger you get!

pmug0000
11-17-08, 10:46 pm
Awesome work man, hitting 225x8 on incline after all that pre-exhaust is nuts!

Aggression
11-18-08, 9:42 am
Chest

Incline Flyes
55x8 55x8 40x8 40x8

Incline DB's
70x8 80x8 90x8 100x7 PR - didn't try for 110s, no spotter

Cable Crossovers
40x8 50x8 60x8 70x8 80x8 -had to dig deep on the last 2 sets

Incline BB:
225x8 135x8

Flat Bench: -just did some flat bench cause I never do flat bench, inclines the way to go for me.
135x8 135x8

DB Pullovers:
70x8 80x8 90x8 PR

Calves:
Seated Calf raises: superset with standing Calf raises, 1 set toes in, 1 set out.
135x10 - 3 sets

Some abs work. Pretty light weight/high volume stuff compared to what I normally do on abs, they're SORE.

slacked off a lot today in terms of eating, I think I might be coming down with something cause my appetitie was just not there today, drank a ton of shakes and MRP's, and missed a meal outright.

Solid bro. How could you be getting sick?!? Aren't you taking the Pak? I hear if you take the Pak, your immune to any and all colds/fevers/sicknesses!! HaHa

Factory
11-18-08, 11:14 am
WIth that kind of work, you missed a meal? Sheesh!

Digging deep's what it's all about -- the deeper you reach, the bigger you get!
Just trying to put on that size

Awesome work man, hitting 225x8 on incline after all that pre-exhaust is nuts!
Yeah I was pretty amped after that. I don't do much BB benching, so it felt good to do some of it.

Solid bro. How could you be getting sick?!? Aren't you taking the Pak? I hear if you take the Pak, your immune to any and all colds/fevers/sicknesses!! HaHa
Haha, I wish, and yeah I'm taking the Pak.

My current supps are Pak, Omega, Flex, got a pretty good deal on a non universal weight gainer, so i'm using that for now.

Aggression
11-18-08, 11:18 am
Haha, I wish, and yeah I'm taking the Pak.

Yea I was just messin' around. There was a thread on here about the Pak, and everyone was saying how they never get sick when they're on it. I find it to be mostly true, but not ALWAYS. It's def a superior supplement though.

Factory
11-18-08, 11:47 am
after todays legs, had to walk to class backwards up the hill... I'm still not eating very much - i don't think i'm goanna miss a meal, but I'm not eating as much as I usually do.

Leg extension / hamstring curl warmup.
I was watching Ronnie Coleman on Leg press, repping out like 30P, so I just wanted to throw some heavy weight. (nothing compared to him, but it felt good to rep out a grand!)
Leg Press:
465x8 555x8 645x6 735x6 825x4 915x4 1005x3 PR- solid reps, no hands, and got me amped up to do some heavy ATG squatting.

BB Back Squats ATG:
225x8 225x6 275x4.5 PR-failed trying to get the 5th rep. Was really happy I got these ATG, They were good reps, and my back didn't hurt at all like it was a few weeks ago when I was squatting (especially on ATG).

It was really short leg work for me today, but it was a tough day. My legs are really growing, they looked massive today.

Gonna be sore for a while... I don't really ever get this sore the same day, or even that quickly after my w.o.

Aggression
11-18-08, 11:50 am
Thats a good enough leg workout for me man. You don't need much when you're bulking up and using some quality exercises. Leg Press followed by Squats is definitely enough if you're pushing yourself man. Good #'s and nice job with pressing a G. Woulda been a sight to see a dude walking up a hill backwards tho haha.

Factory
11-18-08, 3:30 pm
Thats a good enough leg workout for me man. You don't need much when you're bulking up and using some quality exercises. Leg Press followed by Squats is definitely enough if you're pushing yourself man. Good #'s and nice job with pressing a G. Woulda been a sight to see a dude walking up a hill backwards tho haha.

yeah i must have looked like an idiot... oh well haha

pmug0000
11-18-08, 5:39 pm
Short and sweet, good job man those are some heavy PR's.

Factory
11-19-08, 2:47 pm
AM Workout:
Back and a little Bi's. I think I should do a little more volume on back, my back is overly large proportion-wize and it's not cut at all, I wanna get some veins popping back there, so I'm goanna switch it up a bit and go for more reps:

Bi's preexhaust

Barbell Curls:
45x15 55x15 55x12

Barbell Reverse grip curls:
45x15 45x15

Back:

BW Pullups:
15 15 15

DB Rows:
80x15 90x15 90x15

Deadlifts: -some trouble here, I was going for more reps and I kept running out of breath.
135x20 225x18 225x16 135x22 135x16

Good mornings: For some reason these always feel a lot heavier than they are. Maybe its form, maybe my lower back is just weak.
45x12 95x8 95x8

1 arm BB rows: (bar in a corner, 1 arm gripping the bar)
95x15 135x14 135x12

DB Shrugs, Machine rows, pull downs

Bi's:
DB Curls:
40's x8
50's x6 PR
50's x5
40's x7


General thoughts rolling around up there...
-I like the high volume work, I felt out of breath during some of it though.
-Seems I got my appetite back. Now I just need to get 21 more lbs haha... I'll settle for 215-220 though. The weight adding on has really slowed down, time to buckle down for the long haul.
-92 deadlift reps! haha I dunno what got into me, I just felt like repping it out.
-gonna go back to the gym, I been feeling great since I stopped having so many rest days and started doing 2 a days every once in a while.
-it's getting COLD, I don't mind the cold but it really sucks not doing any kind of non-workout cardio-room cardio (sports and stuff)
-I'm losing a bit of definition, and while I really don't like being a big fatty, I really want to be like 210 and shredded, which would be 8lbs heavier than I've ever been before this bulk.

Aggression
11-19-08, 3:16 pm
Deadlifts: -some trouble here, I was going for more reps and I kept running out of breath.
135x20 225x18 225x16 135x22 135x16




-92 deadlift reps! haha I dunno what got into me, I just felt like repping it out.


Damn. And you finished up back and polished off your biceps afterwards. Bless you brotha haha. I woulda left after that.

Factory
11-19-08, 4:45 pm
Went back again, mostly for my upper back and some random stuff that I have been neglecting, and to show a friend correct form on deads.

Did some back extensions as warmup

Machine rows,
130x10 130x10 130x10,

wide grip Cable Rows
130x10 130x10 130x10

those oblique db raise things? i dont know what theyre called...
50x10 60x10

Neck machine- 10lbs 8 reps on each side, front and back.

Calves- 45x20 45x20

Farmer Walks- made a lot of improvement on these, got 4 lengths of the gym (the area I normally walk these) with 120's, usually get 2.5

Forearm curls- palms up, than down. supersetted same weight & reps
35x10//35x10 35x10//35x10

pmug0000
11-19-08, 10:23 pm
Nice job on those farmer walks!

Psycho77
11-19-08, 11:06 pm
Strong lifting, strong rowing, strong curling. insane reps on deads. You did in a single day what I would probably do in a whole week. Gotta love the farmer walks, its damn fun.

DBOY
11-20-08, 12:13 am
DAMN!!! brotha the numbers in the workout lookn pretty good...n how you do the 2 a days i dont knw...after my one workout im fuckn tired.

Factory
11-20-08, 9:48 am
Strong lifting, strong rowing, strong curling. insane reps on deads. You did in a single day what I would probably do in a whole week. Gotta love the farmer walks, its damn fun.

haha yeah, It's the first time doing them with other people in the gym, these people were all looking at me like I was nuts, and this one guy was just like NOW THERES AN EXERCISE YOU DONT SEE PEOPLE DOING EVERY DAY, I got a real kick out of it


DAMN!!! brotha the numbers in the workout lookn pretty good...n how you do the 2 a days i dont knw...after my one workout im fuckn tired.

nah it's not like that man, I get tired too, I guess I just sleep harder than most people. It also helps that I don't have a dayjob or anything, if I had to do work I wouldn't of gone back.


Nice job on those farmer walks!

Trying to get my grip stronger. I want huge hands haha.




from all that deadlifting my hamstrings and lower back are so toast... I don't even wanna think about it. I'm just sitting in my recliner for as long as I can today...

Aggression
11-20-08, 10:42 am
from all that deadlifting my hamstrings and lower back are so toast... I don't even wanna think about it. I'm just sitting in my recliner for as long as I can today...

Ah that must be nice haha. I wish I could just sit in a recliner all day long.

pmug0000
11-20-08, 10:48 am
from all that deadlifting my hamstrings and lower back are so toast... I don't even wanna think about it. I'm just sitting in my recliner for as long as I can today...

I know that feeling well.

Factory
11-20-08, 10:51 am
Ah that must be nice haha. I wish I could just sit in a recliner all day long.


I know that feeling well.

haha i'm just lucky I bought this recliner, 35$ at a yard sale and it's perfect

now if I could just get food without getting up...

J Wong
11-20-08, 12:48 pm
Good workouts lately man!

Factory
11-20-08, 4:35 pm
Good workouts lately man!

thanks boom, just trying to get big like you bro

Did some chest & tris today, I been thinking about going to a higher rep scheme lately, finally starting to put it to work this week. I feel so tired so fast like this, but it gives a great pump.

Chest:

DB Incline:
80x10 90x8 100x4 80x10 [ 80x10 dropset 60x10 dropset 40x10 ]

DB Flyes:
Incline:
30x20 30x20
Flat:
30x20 30x20
Decline:
30x20 30x20

Cable Crossovers:
40x15 40x15 40x15
Cable Flyes:
40x15 40x15
Upward Cable Flyes ( idk what they're called ):
40x15 40x15

DB Pullovers:
50x15 50x12 50x10

Tri's:

Bar pushdowns:
80x15 80x12 80x12
Rope pushdowns:
60x15 60x18 60x15

Cable Kickbacks:
30x15, 30x15, 30x15

Dips:
BWx20 +25x15 +50x8

A pretty good day, I'm in class right now, just coming from lifting, and no food for a while, so I'm starving right now. It's pretty much stopping me from thinking about anythin else.

RK
11-20-08, 4:47 pm
AWESOME AWESOME work man! thats a shit load of volume. I really liked ur drop set, that is the shit that sets the pace for the rest of the workout, comin out of the gates with guns blazin. Im sure ur gonna be hurtin tomorrow but keep up the good work and u better start shoveling the food as soon as u get back from class!

RK

Firedrake
11-20-08, 7:15 pm
Nice looking work, but I agree with RK -- you need to start carrying something you can eat right after lifting, to hit that anabolic window.

Psycho77
11-20-08, 7:31 pm
thanks boom, just trying to get big like you bro

Did some chest & tris today, I been thinking about going to a higher rep scheme lately, finally starting to put it to work this week. I feel so tired so fast like this, but it gives a great pump.

Chest:

DB Incline:
80x10 90x8 100x4 80x10 [ 80x10 dropset 60x10 dropset 40x10 ]

DB Flyes:
Incline:
30x20 30x20
Flat:
30x20 30x20
Decline:
30x20 30x20

Cable Crossovers:
40x15 40x15 40x15
Cable Flyes:
40x15 40x15
Upward Cable Flyes ( idk what they're called ):
40x15 40x15

DB Pullovers:
50x15 50x12 50x10

Tri's:

Bar pushdowns:
80x15 80x12 80x12
Rope pushdowns:
60x15 60x18 60x15

Cable Kickbacks:
30x15, 30x15, 30x15

Dips:
BWx20 +25x15 +50x8

A pretty good day, I'm in class right now, just coming from lifting, and no food for a while, so I'm starving right now. It's pretty much stopping me from thinking about anythin else.


Great workout bro. I can just imagine the pump you got from doing all that work. And yeah, like what Rk said, you gotta have something to eat right after you lift some iron. Don't waste all that good lifting with some bad starvin. try and make a PB eggwhite sandwich next time before gym. even a good PWO shake is better than nothing.

Factory
11-20-08, 7:33 pm
AWESOME AWESOME work man! thats a shit load of volume. I really liked ur drop set, that is the shit that sets the pace for the rest of the workout, comin out of the gates with guns blazin. Im sure ur gonna be hurtin tomorrow but keep up the good work and u better start shoveling the food as soon as u get back from class!

RK


Nice looking work, but I agree with RK -- you need to start carrying something you can eat right after lifting, to hit that anabolic window.


You guys are definitely right. My worst habit that I need to break is forgetfulness, I forget my schedule often, and today I had to leave the gym and go to class cause I forgot to leave enough time to eat. Not trying to make an excuse, it's just something I need to work on. Haha I might just bust out the scooby-doo lunch box. Then all the girls would want to know me. wow thinking about that just brought back so many funny memories. Those were the days, eh?

RK
11-20-08, 9:36 pm
yeah man break fest and your post workout meal are the most important meals of the day. On most days my lifting partner has to go straight to class so all he does is brings a shaker bottle full of iso whey and then fills it up with water in the locker room. Also with that just a sandwich bag with a pb and j sandwich. Real Real simple that you can do on your way to class, but i mean if u want to bust out the scooby doo shit i will be extremely jealous!

Factory
11-20-08, 10:00 pm
yeah man break fest and your post workout meal are the most important meals of the day. On most days my lifting partner has to go straight to class so all he does is brings a shaker bottle full of iso whey and then fills it up with water in the locker room. Also with that just a sandwich bag with a pb and j sandwich. Real Real simple that you can do on your way to class, but i mean if u want to bust out the scooby doo shit i will be extremely jealous!

haha, you don't even know. I might go up in the attic and get it, or the herculoids one. I just need to not lift when I've got class in a few hours.

pmug0000
11-20-08, 11:07 pm
Great workout man, I like the high volume I know your chest must've been smoked!

Factory
11-20-08, 11:15 pm
Great workout man, I like the high volume I know your chest must've been smoked!

yeah man, it's a tough day, my hammies still sore from yesterday and now my chest is done.


got shoulders tomorrow, which isn't good right after chest, but I gotta get er done. Goanna give it everything I got tomorrow.

okay i'm goanna call it a night. Weighed in at 205.5 this morning, but I drank some water before weighing myself though, so idk how much is actual mass. when it's this cold I wake up so thirsty I just gotta drink something..

DBOY
11-21-08, 12:07 am
Went back again, mostly for my upper back and some random stuff that I have been neglecting, and to show a friend correct form on deads.

Did some back extensions as warmup

Machine rows,
130x10 130x10 130x10,

wide grip Cable Rows
130x10 130x10 130x10

those oblique db raise things? i dont know what theyre called...
50x10 60x10

Neck machine- 10lbs 8 reps on each side, front and back.

Calves- 45x20 45x20

Farmer Walks- made a lot of improvement on these, got 4 lengths of the gym (the area I normally walk these) with 120's, usually get 2.5

Forearm curls- palms up, than down. supersetted same weight & reps
35x10//35x10 35x10//35x10

hey brotha..quick question....wat are farmer walks?

Psycho77
11-21-08, 2:21 am
hey brotha..quick question....wat are farmer walks?

http://www.abcbodybuilding.com/exercise3/farmerswalk.htm

Its awesome to do!

Factory
11-21-08, 3:19 am
hey brotha..quick question....wat are farmer walks?

a grip strength exercise, you grab some heavy dumbells without straps and walk as far as you can with em. they're great for hitting the traps a bit too.

Factory
11-21-08, 4:10 pm
Military Press (Smith):
105x10 155x8 175x8
[165x8 Drop 135x6 Drop 105x6 Drop 75x8]

DB Side delt Raises:
30x15 30x15 30x15

DB Rear delt Raises:
30x15 30x15 30x15

Upright rows (Smith):
65x10 115x10 165x8
[165x6 Drop 115x10 Drop 65x13]

DB Front delt Raises:
25x15 25x18 25x16

DB Arnold Presses:
40x10 50x8
[60x8 Drop 40x8 Drop 20x12]

BB Shrugs:
95x15 135x10 225x10 275x10 -didnt need straps till the last set, big improvements in my grip strength

Hip adduction and abduction, superset:
30x20 // 90x15. 35x20 // 90x15, 40x15 // 90x12

Psycho77
11-21-08, 5:31 pm
Solid workout bro! way to make up for missing these exercises.

Vaze_06
11-21-08, 9:44 pm
Military Press (Smith):
105x10 155x8 175x8
[165x8 Drop 135x6 Drop 105x6 Drop 75x8]

DB Side delt Raises:
30x15 30x15 30x15

DB Rear delt Raises:
30x15 30x15 30x15

Upright rows (Smith):
65x10 115x10 165x8
[165x6 Drop 115x10 Drop 65x13]

DB Front delt Raises:
25x15 25x18 25x16

DB Arnold Presses:
40x10 50x8
[60x8 Drop 40x8 Drop 20x12]

BB Shrugs:
95x15 135x10 225x10 275x10 -didnt need straps till the last set, big improvements in my grip strength

Hip adduction and abduction, superset:
30x20 // 90x15. 35x20 // 90x15, 40x15 // 90x12

nice work out Turtle! do u feel any pain doing Military Press with the smittty?
oh and sweet... some chicky excercise with some chicky machine :P
love the double drop set for DB incline on chest day

pmug0000
11-21-08, 10:46 pm
Nice work man I like all those dropsets, I think I'll throw some into my workout tomorrow.

RK
11-21-08, 11:10 pm
sick day man. That is a lot of weight and volume for shoulders, i like it a lot! keep that fire burning.

RK

DBOY
11-22-08, 12:04 am
a grip strength exercise, you grab some heavy dumbells without straps and walk as far as you can with em. they're great for hitting the traps a bit too.
oh alrite..never heard of those before...ill try rhem out...thanx

Military Press (Smith):
105x10 155x8 175x8
[165x8 Drop 135x6 Drop 105x6 Drop 75x8]

DB Side delt Raises:
30x15 30x15 30x15

DB Rear delt Raises:
30x15 30x15 30x15

Upright rows (Smith):
65x10 115x10 165x8
[165x6 Drop 115x10 Drop 65x13]

DB Front delt Raises:
25x15 25x18 25x16

DB Arnold Presses:
40x10 50x8
[60x8 Drop 40x8 Drop 20x12]

BB Shrugs:
95x15 135x10 225x10 275x10 -didnt need straps till the last set, big improvements in my grip strength

Hip adduction and abduction, superset:
30x20 // 90x15. 35x20 // 90x15, 40x15 // 90x12

nice session bro....good numbers...stick wit it

Factory
11-22-08, 1:28 pm
Solid workout bro! way to make up for missing these exercises.
Yeah gotta remember to polish off the stuff that ya forgot.

nice work out Turtle! do u feel any pain doing Military Press with the smittty?
oh and sweet... some chicky excercise with some chicky machine :P
love the double drop set for DB incline on chest day
I don't feel any pain on military press ever, I just did em on the smith for the dropset really.... haha yeah I was on the chicky machine, but it really helps a lot to do em!

Nice work man I like all those dropsets, I think I'll throw some into my workout tomorrow.
Yeah, they're real tough. I'm finding myself out of breath during dropsets, probably because of the extra weight I'm carrying around. Gotta get used to it!

sick day man. That is a lot of weight and volume for shoulders, i like it a lot! keep that fire burning.

RK
Just trying to get em real broad, help out my V.

oh alrite..never heard of those before...ill try rhem out...thanx


nice session bro....good numbers...stick wit it
I'm doing them a lot, because I have to use lifting straps on almost every exercise, so that's why I'm doing them all the time lately, just to get some grip strength up, and it hits the traps a bit.

Factory
11-22-08, 1:35 pm
was in the bathroom all night last night, after an 8 hour drive home for thanksgiving week. Lost some waterweight, but I look ripppppped haha. Going to hit the gym hard. I'm pretty amped up (MUCH better gym than I'm used to right now) to hit the weights.

Goanna do legs, and keep myself super hydrated. Showering now, than driving 30m to the gym... goanna be a good day!

Factory
11-22-08, 7:00 pm
Well home life is good, I saw my grandparents and parents for the first time in a long while (they all said that I look much bigger, my mom keeps mocking me with an arnold style voice). But my mom means well and bought a ton of steaks chicken fish and oats for me - it's good to have people who support your lifestyle around.. I also called up a bunch of my old friends and am goanna see them sometime in the next week.

Had a great day in the gym too. I did legs, and the machines and atmosphere in the gym here is so much more in line with the animal life than what I'm used to -I can't wait till summer and I'm training here every day.

Front Squats: -deepest front squats I've done ass to calves
135x12 185x8 225x6 245x5

Seated Hamstring Curls: (HS machines are so much smoother... I crushed my previous PR on these, and it felt heavier than it normally does, not that the machine made it easier, its just a better machine)
120x8 135x8 150x8 165x8 PR

Seated Leg Extensions:
150x8 165x8 180x8

Hack Squats (on a real hack squat machine, my other gym doesnt have it):
2p x8 3p x8 4p x6 5p x6 PR -all of em were ass to calves

Leg Press:
3p x10 5p x8 7p x6 8p x6 9p x4

Lying hamstring curls: (my other gym doesnt have this machine so I'm making use of it)
140x8 150x8 160x8 -first time doing these laying down, i guess it's a PR..

Standing machine calf raises:
140x10 150x10 160x10

8mins on the elliptical, mostly to be on the machine next to a gorgeous girl... oh well I have no shame.

T o m m Y
11-22-08, 7:09 pm
killer leg day bro,esp those front squats!!

Psycho77
11-22-08, 8:12 pm
Strong squatting there bro. Front and hack number are definitely high and you go very deep I see. Great work. You'll definitely grow massive legs with w/o like that.

Factory
11-22-08, 8:54 pm
killer leg day bro,esp those front squats!!


Strong squatting there bro. Front and hack number are definitely high and you go very deep I see. Great work. You'll definitely grow massive legs with w/o like that.



I'm just glad I've got a ton of time to eat and sleep, goanna need some good recovery this week.

Vaze_06
11-22-08, 9:10 pm
killer leg day bro,esp those front squats!!

x2
have fun with your friend! dont get into trouble ;p

Factory
11-22-08, 9:14 pm
x2
have fun with your friend! dont get into trouble ;p

haha I'll try not to. Right now I've got a ton of work to do :( gotta finish it tonight too. After that though it's a true vacation from work!

Vaze_06
11-22-08, 9:15 pm
haha I'll try not to. Right now I've got a ton of work to do :( gotta finish it tonight too. After that though it's a true vacation from work!

work as for school? if so, u're studying in what?

Factory
11-22-08, 9:19 pm
work as for school? if so, u're studying in what?

it's for a computer class, it's not hard it just takes a long time.

Vaze_06
11-22-08, 9:22 pm
it's for a computer class, it's not hard it just takes a long time.

Ohhh... and prolly even longer if u stick around here :P
u better get out of here is u wanna finish it someday! lol

Factory
11-22-08, 9:39 pm
Ohhh... and prolly even longer if u stick around here :P
u better get out of here is u wanna finish it someday! lol

haha, yeah... but it's really boring, and I need something to take my mind off it!

Vaze_06
11-22-08, 9:42 pm
haha, yeah... but it's really boring, and I need something to take my mind off it!

true true.. but u'll better off concentrate only on it for 30 minutes and get it done then going on/off for 2 hours....

oh god, now i sound like my dad LOL

Factory
11-22-08, 9:46 pm
true true.. but u'll better off concentrate only on it for 30 minutes and get it done then going on/off for 2 hours....

oh god, now i sound like my dad LOL

haha, you're right. I'm goanna actually put some time in.

The Sun
11-23-08, 4:36 am
Well home life is good, I saw my grandparents and parents for the first time in a long while (they all said that I look much bigger, my mom keeps mocking me with an arnold style voice). But my mom means well and bought a ton of steaks chicken fish and oats for me - it's good to have people who support your lifestyle around.. I also called up a bunch of my old friends and am goanna see them sometime in the next week.

Had a great day in the gym too. I did legs, and the machines and atmosphere in the gym here is so much more in line with the animal life than what I'm used to -I can't wait till summer and I'm training here every day.

Front Squats: -deepest front squats I've done ass to calves
135x12 185x8 225x6 245x5

Seated Hamstring Curls: (HS machines are so much smoother... I crushed my previous PR on these, and it felt heavier than it normally does, not that the machine made it easier, its just a better machine)
120x8 135x8 150x8 165x8 PR

Seated Leg Extensions:
150x8 165x8 180x8

Hack Squats (on a real hack squat machine, my other gym doesnt have it):
2p x8 3p x8 4p x6 5p x6 PR -all of em were ass to calves

Leg Press:
3p x10 5p x8 7p x6 8p x6 9p x4

Lying hamstring curls: (my other gym doesnt have this machine so I'm making use of it)
140x8 150x8 160x8 -first time doing these laying down, i guess it's a PR..

Standing machine calf raises:
140x10 150x10 160x10

8mins on the elliptical, mostly to be on the machine next to a gorgeous girl... oh well I have no shame.

That's great you got a mom who supports you, I wish it was the same for me.
great front squatting Factory, way to upgrade them war marchine wheelz.

Psycho77
11-23-08, 4:52 am
That's great you got a mom who supports you, I wish it was the same for me.
great front squatting Factory, way to upgrade them war marchine wheelz.


2X bro. My folks always give me the shit about this lifestyle.

Factory
11-23-08, 6:14 am
That's great you got a mom who supports you, I wish it was the same for me.
great front squatting Factory, way to upgrade them war marchine wheelz.


2X bro. My folks always give me the shit about this lifestyle.


They didn't support it for a while, but I sat down with them and said I'm serious about it and am gonna start competing, it's a sport that makes me feel a thousand times better while I'm doing it. Every time I say I wanna be 250 in a few years my mom almost throws a pan at me though hahah....
Makin some oats and eggs now, it's great to have a stove :)

Factory
11-23-08, 6:34 am
On my way to the gym - EARLY sessions this week.

Factory
11-23-08, 11:32 am
I got pretty pissed that I had to buy straps, and needed some after 225 on deads(my back wasn't even feeling it yet, but my grip was giving out). I did some real work on my deadlifts after that.

1 arm DB Rows: (it's nice to have heaver DB's at this gym)
90x10 110x8 130x6 PR 130x3

Sumo Deadlift Warmup:
135x15 185x8

Good Mornings:
70x8 90x8 110x8 PR

HS High rows:
90s x8 100s x8 110s x8 120s x6

Machine rows:
100s x8 120s x8 140s x6 150s x4 PR

Reverse Pec Deck: (i don't have a pec deck up at school so I'm goanna be using this as much as possible)
90x8 105x8 120x8 135x6

Wide Grip Lat pulldowns:
120x10 150x10 180x8 210x8 240x8 PR

Neutral Grip Lat Pulldowns (V bar):
90x8 105x8 120x8 135x8

Neutral Grip Cable Rows (V bar):
150x8 180x8 210x8 240x8 255x8

Straight-arm pushdowns:
60x8 90x8 120x8 135x8 150x8 PR

Deadlifts: 275 and up is with straps... - deads felt pretty light today
225x12 225x10 275x8 315x8 Reps PR 315x7 (last 2 werent perfect form, but I wanted to rep it out) 365x1 - rounded back, stopped deads

Shrugs:
2Px8 2Px8

Back Extensions:
+45x8 +45x8

Long day, got some good eating in pwo, eggs and oats. Another thing, the guys that I see at the gym I'm going to are so much more dedicated than the people I'm used to seeing, when I stand next to these guys that are so much bigger it really gets me fueled to crush some weight. Broke some PR's and I'm loving this gym.

RK
11-23-08, 12:07 pm
Awesome lift brother! Got some really strong numbers on everything. Those 1 arm DB rows are wicked, one of my fav back exercises. I feel the same way about training with bigger people, i love it when i get to go home and train with these guys that tower over me haha. Just gives me new goals to live up to and conquer. keep this shit going ur doing awesome!

RK

The Sun
11-23-08, 12:10 pm
great action there, strong rowing and deads bro!

Factory
11-23-08, 12:57 pm
Awesome lift brother! Got some really strong numbers on everything. Those 1 arm DB rows are wicked, one of my fav back exercises. I feel the same way about training with bigger people, i love it when i get to go home and train with these guys that tower over me haha. Just gives me new goals to live up to and conquer. keep this shit going ur doing awesome!

RK


great action there, strong rowing and deads bro!

Thanks guys. I'm beat... after my W.O. I had to help my dad moving some construction debris, and now I gotta get the chainsaw out to cut down some trees... But all in all, I'm happy... Just ate a 15oz steak :) First time I've got in 4 meals before 1pm in a long time, The early morning workout has me STARVING all day so far.

Brick By Brick
11-23-08, 3:03 pm
Very impressive training, Factory, you're a strong m'fr. Subbed for sure!

Factory
11-23-08, 3:44 pm
Very impressive training, Factory, you're a strong m'fr. Subbed for sure!

Thanks Brick, just trying to grow.

Vaze_06
11-23-08, 3:58 pm
congra, some crazy PR factory! oh and ''V bar'' is the shit lol :P

Mlowe8
11-23-08, 4:15 pm
sick, subbed... peace

J Wong
11-23-08, 4:26 pm
Good, strong, and effective back workout bro.

pmug0000
11-23-08, 4:41 pm
Great workout man, all kinds of PR's in there and those are some very strong DB rows!!

Factory
11-23-08, 5:57 pm
congra, some crazy PR factory! oh and ''V bar'' is the shit lol :P
yeah I love it. Yeah more PR's for the PR fairy

sick, subbed... peace
Thanks, gonna try to keep doing more of the same, with some higher numbers

Good, strong, and effective back workout bro.
I wish every day was back day (grin)

Great workout man, all kinds of PR's in there and those are some very strong DB rows!!
For some reason the weight felt super light, it might be because I'm sleeping on a good bed for once, I woke up feeling like a million bucks.


Well... Took measurements, mostly to figure out where I'm slacking off, what I really need to do to get where I want to be. I've gotten a big increase on my measurements since 4 months ago, the last time I measured.

Current measurements // Goal measurements
Arms 17" // 19"
Calfs 16" // 19"
Chest 45" // 59"
Waist 31" // 34"
Thighs 24" // 27"
Forearms 13" // 15"
So, I got a long way to go, my chest is really pissing me off.
I need some way to bring my chest up. It's lagging so badly... I'm thinking of just doing chest every other day until it starts growing... because it's the only thing that didn't really grow much since the last time I measured. I need to change something drastically on chest day.

RK
11-23-08, 6:22 pm
one exercise that always blows my chest apart is super setting incline press with flyes.i usally do 10 pounds lighter on flyes so it would look like 60'sx10 // 50'sx10. i put both pairs of DB's at my feet and go at it as fast as i can. Might want to try it, TimK13 and DaveK got me into it and ive seen a lot of great results.

Factory
11-23-08, 6:29 pm
one exercise that always blows my chest apart is super setting incline press with flyes.i usally do 10 pounds lighter on flyes so it would look like 60'sx10 // 50'sx10. i put both pairs of DB's at my feet and go at it as fast as i can. Might want to try it, TimK13 and DaveK got me into it and ive seen a lot of great results.

I do incline flyes and db press a ton, i don't know how i'm goanna fix this, maybe going back to barbell stuff, and less cable stuff. maybe 3x5 on barbell flat, incline, and decline, just to pack on some mass. I'm just pissed off right now after seeing that tape.

Psycho77
11-23-08, 8:02 pm
Very strong lifting Factory. High numbers with lots of volume. You'll grow past your target numbers in record time. Keep it lots!

Mlowe8
11-23-08, 8:39 pm
IMO the best way to grow is to go free weight. do some super heavy dumbbell/barbell incline flat and decline bench. I personally liek the pyramid... i go with a set of 15 to 20 first... GREA PUMP... and i end at about 6... something like 20,10,8,6... and i hit every part of my chest. lower mid and upper.. and also make sure mentally u squeeze ur shoulder blades together so u can utilize ur chest more... if ur back is stronger than your chest ur body will use ur back to get the weight up... squeezin the blades together with stop that problem... slow and controlled and when u get to the top flex your tits for a second (also after each set) it activates muscle fibers better... if that doesnt help than... breast augmentations? lol

Factory
11-23-08, 11:31 pm
Very strong lifting Factory. High numbers with lots of volume. You'll grow past your target numbers in record time. Keep it lots!

thanks, i hope so.


IMO the best way to grow is to go free weight. do some super heavy dumbbell/barbell incline flat and decline bench. I personally liek the pyramid... i go with a set of 15 to 20 first... GREA PUMP... and i end at about 6... something like 20,10,8,6... and i hit every part of my chest. lower mid and upper.. and also make sure mentally u squeeze ur shoulder blades together so u can utilize ur chest more... if ur back is stronger than your chest ur body will use ur back to get the weight up... squeezin the blades together with stop that problem... slow and controlled and when u get to the top flex your tits for a second (also after each set) it activates muscle fibers better... if that doesnt help than... breast augmentations? lol

Squeezing my blades together, I'll try that. And I realized that I almost never do flat and decline bench, I'm goanna add them in and do a lot less cable work.

Mlowe8
11-24-08, 10:42 am
Squeezing my blades together, I'll try that. And I realized that I almost never do flat and decline bench, I'm goanna add them in and do a lot less cable work.

I think that cables are more for getting that ripped look... but free weights just gives you mass... I almost have a 50" chest because of free weights...

Aggression
11-24-08, 11:32 am
Squeezing my blades together, I'll try that. And I realized that I almost never do flat and decline bench, I'm gonna add them in and do a lot less cable work.

Yeah bro, I'd suggest throwing out the cables, unless you're just throwing them in at the end of your workout for a final pump. I usually end with 2 sets of cables (roughly 15 reps) just to flood the area with blood before leaving. What is starting to help me is the flat DB presses. I'm also throwing in pre-exhaust incline flyes. Def make sure you're squeezing the blades though. you have to make sure your chest is doing the work, and not you're front delts. Squeezing the blades together will help that.

Factory
11-24-08, 3:48 pm
I think that cables are more for getting that ripped look... but free weights just gives you mass... I almost have a 50" chest because of free weights...


Yeah bro, I'd suggest throwing out the cables, unless you're just throwing them in at the end of your workout for a final pump. ... Def make sure you're squeezing the blades though. you have to make sure your chest is doing the work, and not you're front delts. Squeezing the blades together will help that.



Well I took out cables all together on my chest work today, made sure I was squeezing the blades together, and my chest felt gigantic during and after the workout. I feel like todays workout is more in line with what I should be doin, any comments are welcomed.
workout is my next post:

Factory
11-24-08, 4:08 pm
Smith Flat Bench:
135x12 155x12 175x10 195x8 225x8 245x6 265x5 285x0 265x4 245x5 225x6 195x6 175x8 155x7 135x8

Smith Incline Bench:
135x8 155x8 175x6 195x6 225x5 245x2 225x6 195x7 175x8 155x8 135x10

HS Bench:
50x8 90x8 140x8 180x2 140x5 90x7

HS Incline Bench:
50x8 90x8 140x6180x1 140x7 90x6

DB Flat // DB Incline (not superset, just rotating between them):
45x8//45x8 55x8//55x7 65x6//65x3

Pectoral Flye Machine:
100 120x7 140x3
Smith Decline Bench:
90x8 135x8 155x6 175x4 195x2 175x2 155x4 135x5 90x8

Protein shake

oblique ab machine & regular abs machine

Thoughts:
-lots of sets, idk it's the only way I know how to get a pump.
-goanna stick with the smith machine for a while, until I get up to 3p for reps, than switch to flat and work my way up.
-better pump than I usually get on chest.
-some random guy was grilling me my entire workout, i notice hes doing back, than he comes over while im on the smith doing decline, and he comes over to the flye machine right next to the smith, so i start up a conversation trying to be friendly cause hes been grilling me, askin about the flye machine, and while hes walking away he trips on my bench in the middle of my set... I dropped the weight, luckily I had the safety pins on. This fuckin guy barely says sorry. I didn't say anything cause what is there to say, "you're an asshole"? oh well.. /rant off

Aggression
11-24-08, 4:13 pm
Smith Flat Bench:
135x12 155x12 175x10 195x8 225x8 245x6 265x5 285x0 265x4 245x5 225x6 195x6 175x8 155x7 135x8

Smith Incline Bench:
135x8 155x8 175x6 195x6 225x5 245x2 225x6 195x7 175x8 155x8 135x10

HS Bench:
50x8 90x8 140x8 180x2 140x5 90x7

HS Incline Bench:
50x8 90x8 140x6180x1 140x7 90x6

DB Flat // DB Incline (not superset, just rotating between them):
45x8//45x8 55x8//55x7 65x6//65x3

Pectoral Flye Machine:
100 120x7 140x3
Smith Decline Bench:
90x8 135x8 155x6 175x4 195x2 175x2 155x4 135x5 90x8

Protein shake

oblique ab machine & regular abs machine

Thoughts:
-lots of sets, idk it's the only way I know how to get a pump.
-goanna stick with the smith machine for a while, until I get up to 3p for reps, than switch to flat and work my way up.
-better pump than I usually get on chest.
-some random guy was grilling me my entire workout, i notice hes doing back, than he comes over while im on the smith doing decline, and he comes over to the flye machine right next to the smith, so i start up a conversation trying to be friendly cause hes been grilling me, askin about the flye machine, and while hes walking away he trips on my bench in the middle of my set... I dropped the weight, luckily I had the safety pins on. This fuckin guy barely says sorry. I didn't say anything cause what is there to say, "you're an asshole"? oh well.. /rant off

Damn bro, thats a shit-ton of sets .. did i count 56 sets? Dude, in all honesty, I think you're going about your chest growth in a negative way. I know when I did less for chest, it started to grow some more. The chest is not as big of a muscle group as everything thinks. They just WANT it to be huge. I'm hitting chest tonight, and what's been working for me in terms of growth has been about 10-12 sets total. I'd say give that a shot for a while, go lower in volume and just bang out heavy weight.

Brick By Brick
11-24-08, 4:15 pm
Very strong work, Factory, good job. I guess you could say, "Watch your step, dickhead," but then I'm a troublemaker and a bad example.

Factory
11-24-08, 4:27 pm
Very strong work, Factory, good job. I guess you could say, "Watch your step, dickhead," but then I'm a troublemaker and a bad example.

haha, yeah I wasn't about to start a fight after all that chest work... wouldn't be able to do anything haha

Thrawn
11-24-08, 4:38 pm
Damn brother, you got some good strength going!!
Along for the ride towards your goal, man. KEEP ADDING PLATES!

Psycho77
11-24-08, 7:42 pm
They didn't support it for a while, but I sat down with them and said I'm serious about it and am gonna start competing, it's a sport that makes me feel a thousand times better while I'm doing it. Every time I say I wanna be 250 in a few years my mom almost throws a pan at me though hahah....
Makin some oats and eggs now, it's great to have a stove :)


I hear you on this one. My dad doesn't mind me getting huge. My mom always tells me that Im getting really fat and has even scheduled me twice with a classmate of hers that does lipo (yuck!) now shes talking to me about gastric bypass shit. For her, she wants me to be 150-170 pounds trim and fit. I said "NO WAY!"

Psycho77
11-24-08, 7:53 pm
Thoughts:
-lots of sets, idk it's the only way I know how to get a pump.
-goanna stick with the smith machine for a while, until I get up to 3p for reps, than switch to flat and work my way up.
-better pump than I usually get on chest.
-some random guy was grilling me my entire workout, i notice hes doing back, than he comes over while im on the smith doing decline, and he comes over to the flye machine right next to the smith, so i start up a conversation trying to be friendly cause hes been grilling me, askin about the flye machine, and while hes walking away he trips on my bench in the middle of my set... I dropped the weight, luckily I had the safety pins on. This fuckin guy barely says sorry. I didn't say anything cause what is there to say, "you're an asshole"? oh well.. /rant off


Holy hell, thats a lot of sets there bro. Where do you even get the energy to complete all those? I used to be a volume freak when I started a few months ago coz that is how I got my pump. Now, low volume heavy weights are taking over. The thing now is that i get pumped even after just 3 sets and sometimes it just gets in the way and makes it much harder to complete each set resulting in even more pump. But you gotta do what you have to do to get the results you want. Great work on getting the job done.

Also, its great that you practiced restraint with that A-HOLE in the gym. I would have have been in a punching match if he messed with my routine let alone bump me during my set. Way to hold it all together. What can I say, your a bigger man than I.

Factory
11-24-08, 8:01 pm
Damn brother, you got some good strength going!!
Along for the ride towards your goal, man. KEEP ADDING PLATES!

Yeah I'm goanna move it along as fast as I can. Goanna add em as fast as I can. The only problem I have is getting in 6 solid meals, Right now I'm not doing a shake as a meal, so I can get my stomach a bit bigger. It seems to be helping, when I go back to drinking shakes for a meal or 2 I'm goanna be able to add in another meal or two.


I hear you on this one. My dad doesn't mind me getting huge. My mom always tells me that Im getting really fat and has even scheduled me twice with a classmate of hers that does lipo (yuck!) now shes talking to me about gastric bypass shit. For her, she wants me to be 150-170 pounds trim and fit. I said "NO WAY!"

Yeah it's tough, I told my mom I gained some weight on the phone before I came down for thanksgiving, and she was kind of dancing around it. I was just like "it's all fat. I am a big fat slob." You just gotta have a good attitude and roll with the punches on this type of thing. Luckily I'm not a big fat slob, but she didn't know that.

pmug0000
11-24-08, 11:19 pm
Nice work factory, I like how you're switching things up on chest to find out what works. Looking good man.

Factory
11-24-08, 11:49 pm
Nice work factory, I like how you're switching things up on chest to find out what works. Looking good man.

I'll stick with it for a while, thanks bro, just tryin to make progress like u

TheDarkHalf
11-24-08, 11:59 pm
Hey bro, just checking in and doing you the same courtesy you did for me. Lets see some solid numbers and PRs - get it done son.

Factory
11-25-08, 9:27 am
Hey bro, just checking in and doing you the same courtesy you did for me. Lets see some solid numbers and PRs - get it done son.

Glad to have you aboard. Got some solid numbers in today. Gotta go up and up though.

Factory
11-25-08, 9:38 am
Woke up, stretched, ate a half cup of oats, and got it done.
Stretched again at the gym.

BB ATG Back Squats:
135x12
185x10
225x8
275x6
315x4 PR ...can't wait till a 8rep set on these. it's mine.
315x0 -
225x6

HS single Leg Extensions:
40x8 50x8 60x8

HS single Leg Curls:
40x8 50x8 60x8

Glute machine:
50x8 60x8 70x8

HS V-Squat:
1Px8 2Px8 3Px6 4Px3(failure)

HS Ground Squat:
1Px8 2Px8 3Px6

Hip Machine - each way 40x10x2

DB Lunges (with straps):
60x12 70x14 85x10 85x7 the last 3 sets are to failure

5mins on elliptical to get the lactic acid and blood out of my legs

stretching

Psycho77
11-25-08, 9:41 am
Woke up, stretched, ate a half cup of oats, and got it done.
Stretched again at the gym.

BB ATG Back Squats:
135x12
185x10
225x8
275x6
315x4 PR ...can't wait till a 8rep set on these. it's mine.
315x0 -
225x6

HS single Leg Extensions:
40x8 50x8 60x8

HS single Leg Curls:
40x8 50x8 60x8

Glute machine:
50x8 60x8 70x8

HS V-Squat:
1Px8 2Px8 3Px6 4Px3(failure)

HS Ground Squat:
1Px8 2Px8 3Px6

Hip Machine - each way 40x10x2

DB Lunges (with straps):
60x12 70x14 85x10 85x7 the last 3 sets are to failure

5mins on elliptical to get the lactic acid and blood out of my legs

stretching



hmmmmmmmmmm (homer simpson tone) leg workout! arrgghhhhhhhh

that workout got me all hungry to do mine. Nice workout there Factory. Legs must have gotten freaky pumped and huge

The Sun
11-25-08, 9:46 am
Woke up, stretched, ate a half cup of oats, and got it done.
Stretched again at the gym.

BB ATG Back Squats:
135x12
185x10
225x8
275x6
315x4 PR ...can't wait till a 8rep set on these. it's mine.
315x0 -
225x6

HS single Leg Extensions:
40x8 50x8 60x8

HS single Leg Curls:
40x8 50x8 60x8

Glute machine:
50x8 60x8 70x8

HS V-Squat:
1Px8 2Px8 3Px6 4Px3(failure)

HS Ground Squat:
1Px8 2Px8 3Px6

Hip Machine - each way 40x10x2

DB Lunges (with straps):
60x12 70x14 85x10 85x7 the last 3 sets are to failure

5mins on elliptical to get the lactic acid and blood out of my legs

stretching
great shit there bro, way to kill em.

Aggression
11-25-08, 9:53 am
Woke up, stretched, ate a half cup of oats, and got it done.
Stretched again at the gym.

BB ATG Back Squats:
135x12
185x10
225x8
275x6
315x4 PR ...can't wait till a 8rep set on these. it's mine.
315x0 -
225x6

HS single Leg Extensions:
40x8 50x8 60x8

HS single Leg Curls:
40x8 50x8 60x8

Glute machine:
50x8 60x8 70x8

HS V-Squat:
1Px8 2Px8 3Px6 4Px3(failure)

HS Ground Squat:
1Px8 2Px8 3Px6

Hip Machine - each way 40x10x2

DB Lunges (with straps):
60x12 70x14 85x10 85x7 the last 3 sets are to failure

5mins on elliptical to get the lactic acid and blood out of my legs

stretching

SweeT

Factory
11-25-08, 10:29 am
hmmmmmmmmmm (homer simpson tone) leg workout! arrgghhhhhhhh

that workout got me all hungry to do mine. Nice workout there Factory. Legs must have gotten freaky pumped and huge
Yeah Pumped isn't even the word... when I was doing the lunges you could see like 8 veins in my inner quad and sweep.

great shit there bro, way to kill em.
Thanks, need some more size on em. - 30 inch wheelz here I come