View Full Version : From One Size Fits All to One Size Fits Most....
ForearmFreak
02-04-09, 11:11 am
Here it is. The start to my powerlifting career. Recently went to a meet that I was suppose to compete in but was unable to. I knew after watching it that this was for me. I'm not the real ripped guy in the gym nor do I want to be. I'm strong and that's all I know what and how to be. I recently have taken powerlifting to an elite level and switched to a powerlifting gym called South Side Iron. It's run by "Big Dog" aka Gene Rychlak, the first man to bench over 1,000 pounds. From what he's learned in his years of training, I am going to be his mentor and become the freakishly strong guy I want to be.
My goals are to stay in the 220lb class and to start setting records left and right. I am going to compete in the Raw Ameture Junior class until I have reached my raw goals. With the right diet and training my RAW goals plan on being: Bench 440 Squat 550+ and Dead 600. Once I have reached those milestones I will then consider starting a new chapter, but until then there is work to be done.
I'll be posting the past few workouts including tonights leg day later tonight...
jayanticoli
02-04-09, 12:03 pm
lets go babyyyy!!!!!!!!!
C.Coronato
02-04-09, 1:23 pm
sounds good brotha. Nice Goals you have here. Get going!
ForearmFreak
02-06-09, 11:32 am
To sum up my workouts from mid-end of january I was just going through the motions and figuring out where I stand now. Doing light weight and high reps to get the blood flowing through the muscles and start to get the muscle fibers activated again, it has taken me longer to recover from workouts than before but i'll get over it sooner than later.
Here are the workouts from this month so far....
FIRST DAY AT SOUTHSIDE IRON
Flat Bench- 10x140 10x190 10x230 2x280 2x290
Fat Bar Lockouts-3.5x275 5x275 5x295
Lateral Kettle Bell Raises 10x30 10x35 10x40
Face Pulls 10x80 12x100 10x130
Feb 2 2009
Chest support t bar mahine rows- 10x160 10x180 10x200 6x245
Chest support T bar plate rows- 10x2p 8x3pl+25 5.5x4p+10
HS One Arm Low Rows- 8x2p 8x3p 10x4p
DB Curl 10x35 10x35 6x50
Machine Pre Curls 10x110 8x120 8x115
DB hammer curls 10x30 10x40 8x50
DB Holds 12sec w80 25sec w80 3sec w 90
Feb 4 2009- Southside
Squat 10x135 7x225>>>switch to monolift>>3x275 2x315 2x335 2x365
SLDL 10x135 6x225 4x275 5x315
Glute Ham Raise 3x10
Calf Raise 10x90 15x140 10x160
Let me just say that I am without a doubt very exicted about Southside Iron. This was my first squat session in about a month. There are MONSTERS that lift there that could probably eat me as their postworkout meal. Bruce was practicing his dead form with 545, Michelle can prolly out squat most of the people here on the forvm, Jay was squatting god knows how much I lost count after 10 plates and the fact that he was ductaping hist briefs on his legs...and then there is Gene doing tricep work with weights+chains for sets of 5 and 7 with weight that few people will ever bench in their life. I LOVE gyms like this being the smallest guy in there and rubbing elbows with absolute monsters, its only going to get better. Oh I don't want to forget Dan, 198 lifter and has a raw record of 424 i believe...
NJC_Manhattan
02-06-09, 11:42 am
To sum up my workouts from mid-end of january I was just going through the motions and figuring out where I stand now. Doing light weight and high reps to get the blood flowing through the muscles and start to get the muscle fibers activated again, it has taken me longer to recover from workouts than before but i'll get over it sooner than later.
Here are the workouts from this month so far....
FIRST DAY AT SOUTHSIDE IRON
Flat Bench- 10x140 10x190 10x230 2x280 2x290
Fat Bar Lockouts-3.5x275 5x275 5x295
Lateral Kettle Bell Raises 10x30 10x35 10x40
Face Pulls 10x80 12x100 10x130
Feb 2 2009
Chest support t bar mahine rows- 10x160 10x180 10x200 6x245
Chest support T bar plate rows- 10x2p 8x3pl+25 5.5x4p+10
HS One Arm Low Rows- 8x2p 8x3p 10x4p
DB Curl 10x35 10x35 6x50
Machine Pre Curls 10x110 8x120 8x115
DB hammer curls 10x30 10x40 8x50
DB Holds 12sec w80 25sec w80 3sec w 90
Feb 4 2009- Southside
Squat 10x135 7x225>>>switch to monolift>>3x275 2x315 2x335 2x365
SLDL 10x135 6x225 4x275 5x315
Glute Ham Raise 3x10
Calf Raise 10x90 15x140 10x160
Let me just say that I am without a doubt very exicted about Southside Iron. This was my first squat session in about a month. There are MONSTERS that lift there that could probably eat me as their postworkout meal. Bruce was practicing his dead form with 545, Michelle can prolly out squat most of the people here on the forvm, Jay was squatting god knows how much I lost count after 10 plates and the fact that he was ductaping hist briefs on his legs...and then there is Gene doing tricep work with weights+chains for sets of 5 and 7 with weight that few people will ever bench in their life. I LOVE gyms like this being the smallest guy in there and rubbing elbows with absolute monsters, its only going to get better. Oh I don't want to forget Dan, 198 lifter and has a raw record of 424 i believe...
The environment alone sounds enough to get anyone motivated.
ForearmFreak
02-06-09, 11:46 am
The environment alone sounds enough to get anyone motivated.
It's unbeliveable seeing the enormous people that come through the door...I would say half of them turn sideways to come through the door.
NJC_Manhattan
02-06-09, 11:52 am
It's unbeliveable seeing the enormous people that come through the door...I would say half of them turn sideways to come through the door.
HAHA! Thats great. There used to be a guy at my gym who, half way through his workout, would bust out a tupperware container filled with 2 steaks, brocc, and brown rice. He would inhale that, then go for a second round of lifting. This guy was a monster, and all natural... or so he said... even popeye needed spinach
ForearmFreak
02-06-09, 2:43 pm
HAHA! Thats great. There used to be a guy at my gym who, half way through his workout, would bust out a tupperware container filled with 2 steaks, brocc, and brown rice. He would inhale that, then go for a second round of lifting. This guy was a monster, and all natural... or so he said... even popeye needed spinach
It's funny you say that because when I was at an ABC event, Evan Centopani (Ox) was the special guest. He walked in and said hi to everyone, he then sat down to started housing rice and some sort of beef stew.
So.... how you liking South Side?? On a permanent basis LOL.
ForearmFreak
02-06-09, 4:26 pm
i feel like a kid in a candy store with unlimited money....as you know they have EVERYTHING THERE!!!
ForearmFreak
02-06-09, 4:31 pm
Did some active rest with shoulders yesterday..
DB Press 15x55 10x80 10x90 5x100
Lat raise 10x25 10x25 10x25
Rear Raises 10x25 10x25 10x25
Shrugs 10x135 10x225 10x315 10x405
Strength is coming back, been creating a diet but its still in the works. Supp stack is still to come on the verge of being empty on a few things..All is good have today and tomorrow off then its bench on sunday..
C.Coronato
02-06-09, 5:20 pm
Nice looking shoulder workout brotha. Keep it going. Wish i trained at a gym like that, but oh well, it is what you make it!
ForearmFreak
02-06-09, 10:55 pm
its like a dream come true..
jayanticoli
02-09-09, 9:45 am
Hows the weight these days?
ForearmFreak
02-11-09, 9:08 am
Hows the weight these days?
I think I'm up to 215, I'll know for sure when i weigh in today. slowly but surely the weight is coming back on. Strength is getting there too. It's just going to take some time to get back to where I was
good shit bro!!!! good luck with pl'ing journey!!
I'll have to check back often!
Psycho77
02-11-09, 9:20 am
Strong lifting ForearmFreak. Recently got into powerlifting myself.............its so much fun.
ForearmFreak
02-11-09, 9:22 am
Feb 8 2009
Bench 10x140 10x230 3x280 1x320 1x320 1x330
Fat Bar Lockouts 5x260 5x400 5x450 .5x500
Board Press 3board- 7x280 2baord-5x280 5x295
Shoulder Work w/ Bands 3 supersets of 10 front and sides w/ yellow handle band
Rear Delt Work w/ Bands 3 sets 10 reps w/ red handle band.
Feb 9 2009
Chest Support T Bar Row 10x1p (WU) 10x2p+25 8x3p+35 8x4p+25 5x5pl
HS Low 1 Arm Row 10x145 8x190 6x200
Seated Cable Row 10x200 10x250 10x295
DB Curl 10x40 8x45(sloppy) 6x45 (TOAST)
Thoughts:
The chest workout was great!! Since I stopped doing the westside template I have been able to recover a lot faster than before. I don't go to the chiropractor as much and get work done on my shoudlers. Training with these guys helps me find my weak spots and attack them.
The back day was pretty good. I didn't have a lot of time because I had to work so I did what I could. I was very suprised working up to 5 plates on the rows, that was a great boost. Shoulders were a little sore still so the db curls were kind of aggrvating them. That's prolly why I didn't have that great of form.
It's leg night tonight and there is going to be a lot of weight being moved at Southside today, can't wait!!
C.Coronato
02-11-09, 9:47 am
Feb 8 2009
Bench 10x140 10x230 3x280 1x320 1x320 1x330
Fat Bar Lockouts 5x260 5x400 5x450 .5x500
Board Press 3board- 7x280 2baord-5x280 5x295
Shoulder Work w/ Bands 3 supersets of 10 front and sides w/ yellow handle band
Rear Delt Work w/ Bands 3 sets 10 reps w/ red handle band.
Feb 9 2009
Chest Support T Bar Row 10x1p (WU) 10x2p+25 8x3p+35 8x4p+25 5x5pl
HS Low 1 Arm Row 10x145 8x190 6x200
Seated Cable Row 10x200 10x250 10x295
DB Curl 10x40 8x45(sloppy) 6x45 (TOAST)
Thoughts:
The chest workout was great!! Since I stopped doing the westside template I have been able to recover a lot faster than before. I don't go to the chiropractor as much and get work done on my shoudlers. Training with these guys helps me find my weak spots and attack them.
The back day was pretty good. I didn't have a lot of time because I had to work so I did what I could. I was very suprised working up to 5 plates on the rows, that was a great boost. Shoulders were a little sore still so the db curls were kind of aggrvating them. That's prolly why I didn't have that great of form.
It's leg night tonight and there is going to be a lot of weight being moved at Southside today, can't wait!!
Looking awesome brotha. Kill them wheels.
ForearmFreak
02-11-09, 9:44 pm
Squat- 10x135 6x225 3x275 5x315 Then I got some tips about how I could improve my squat from Bruce and Michelle and damn did the new stance kill me. 6x225 then 3 more sets of 225 for 10 15x135 and guess what I STILL DON'T HAVE THE TECHNIQUE RIGHT!!!
God damn I couldn't believe it! I usually pick up on new things and techniques real quick but I just couldn't get the hang of this one. I was getting more and more pissed so I decided to take it all out on some deads.
Deads- 5x250 3x340 2x430 1x480
Glute Ham Raises- 3 sets of 10 (bw)
Calf Raises 2px10 4px10 2px15
DB Pullthroughs- 10x40 10x50 10x55
Gotta work on this technique, its driving me nuts that I can't get it!!! That 480 felt nice I was pretty gased from all the squats so I'm pretty sure my max is over 500 so that was nice to know. Doing some delt work tomorrow, almost done figuring out the new stack...stay tuned..
ForearmFreak
02-12-09, 6:37 pm
Only way i know now my brotha
ForearmFreak
02-12-09, 6:44 pm
Feb 12 09
Strict Press 15x135 5x185 4x205 1x225
Front and Side Lat (supersetted) 10x20 10x20
Rear Delt Cable Ext 10x17.5 10x17.5 10x17.5
Shrugs 15x100(DB) .....switch to barbell 10x225 10x405 10x500 3x635 (grip was shot!!!)
Rolling DB EXT 10x60 10x70 8x80
Lat Machine Pushdown 10x55
Dips 10xbw
Dip Machine 20x210
Fired up about the strict presses, nice to see strength going up in those. Front delt was really burning after the 2 sets of raises so I had to stop. The Shrugs were nice even the 635 felt good, but grip was shot after 2 reps...pulled the thrid and at the top the grip gave out. Didn't really get that much tri work in b/c i would walk away for about 10 sec and someone else was either on the bench or on the machine. Well what do you expect, its a college gym...off for 2 days and then it's back to Southside for some heavy benching!!!
Psycho77
02-12-09, 6:48 pm
Feb 12 09
Strict Press 15x135 5x185 4x205 1x225
Front and Side Lat (supersetted) 10x20 10x20
Rear Delt Cable Ext 10x17.5 10x17.5 10x17.5
Shrugs 15x100(DB) .....switch to barbell 10x225 10x405 10x500 3x635 (grip was shot!!!)
Rolling DB EXT 10x60 10x70 8x80
Lat Machine Pushdown 10x55
Dips 10xbw
Dip Machine 20x210
Fired up about the strict presses, nice to see strength going up in those. Front delt was really burning after the 2 sets of raises so I had to stop. The Shrugs were nice even the 635 felt good, but grip was shot after 2 reps...pulled the thrid and at the top the grip gave out. Didn't really get that much tri work in b/c i would walk away for about 10 sec and someone else was either on the bench or on the machine. Well what do you expect, its a college gym...off for 2 days and then it's back to Southside for some heavy benching!!!
strong stuff bro. 635x3 on shrugs!
REVENGEISEASY
02-12-09, 7:12 pm
damn bro this is motavation and training next to Gene Rychlak im so effin jealous!!!
ForearmFreak
02-12-09, 7:17 pm
strong stuff bro. 635x3 on shrugs!
the damn bar slipped outof my hand on my way up for the 4th rep..I needed chalk so bad...people were getting pissed cause I took all the 45's..
damn bro this is motavation and training next to Gene Rychlak im so effin jealous!!!
It's such a motivator to watch him lift. He's ridiculously strong..thanks for stopping by
Holy shit bro. Solid ass strict presses, even more impressive shrugs. That's some weight.
rob_in_korea
02-13-09, 5:23 am
Awesome stuff going on in here ForearmFreak. You are one strong motherfucker, I am sure you will do great in Powerlifting. Thanks for stopping by my journey. I'll be a regular here.
-Rob
T o m m Y
02-13-09, 5:30 am
very very solid stuff goin on in here!
jayanticoli
02-13-09, 7:55 am
wow i guess muscles do have memory...your strength is right back up there...good work bro
ForearmFreak
02-13-09, 10:42 am
Holy shit bro. Solid ass strict presses, even more impressive shrugs. That's some weight.
its good to know my strength is coming back...man am i paying for it today though..my traps are soooo tender
Awesome stuff going on in here ForearmFreak. You are one strong motherfucker, I am sure you will do great in Powerlifting. Thanks for stopping by my journey. I'll be a regular here.
-Rob
Glad to have you along Rob, you know I'll be in your journey every step of the way.
very very solid stuff goin on in here!
Thanks smalls, just trying to catch up to the freakish strength the rest of the crew has.
wow i guess muscles do have memory...your strength is right back up there...good work bro
thanks jay, you've got me beat though 500x4...
C.Coronato
02-13-09, 10:45 am
Damn solid brother.
ForearmFreak
02-13-09, 11:08 am
2nd day after legs is always the worst..and I thought I was going to be fine. Yea I was strongly mistaken as I woke up this morning. Hams, glutes, and hip flexors were so sore. But that's REALLY good! Cause that means that I was starting to get the right form down in squatting.
ForearmFreak
02-13-09, 11:13 am
Damn solid brother.
thanks ttl..now it's time to grow.
shizz702
02-13-09, 11:13 am
Nice bro! You got some serious upper body strength pressing 225 overhead like that!
KiNgKoNgPrOnGeD
02-13-09, 11:14 am
2nd day after legs is always the worst..and I thought I was going to be fine. Yea I was strongly mistaken as I woke up this morning. Hams, glutes, and hip flexors were so sore. But that's REALLY good! Cause that means that I was starting to get the right form down in squatting.
AMENNNNNNNNN hahaha
ForearmFreak
02-15-09, 6:30 pm
Nice bro! You got some serious upper body strength pressing 225 overhead like that!
thanks shizz, let me tell you it was one long slow rep haha...but it got it
AMENNNNNNNNN hahaha
YEEESSSSIRRRR!!!
ForearmFreak
02-15-09, 6:37 pm
2-15-09
Bench 10x135 8x225 4x285 2x295 1x315 1x325 1x335 (had a lil help on this one)
3in Board Work- 3x365 3x365
Rack Lockouts 5x350 5x440 3x490
Tri Kettle Bell Ext 10x40 8x50 8x50
Cable Pushdown 10x100 10x130
Delts
Band work Yellow 3x10 ss Front and Side Raises
Band work Red 3x10 rear delts
Rear Delt Db raises 10x30 10x40 10x50
Face Pulls 10x90 10x110 10x120
Learned a new step up today on the bench and damn it that arch uncomfortable. But it works that's for sure. Little groggy this morning but left it at the door before I went in to train. Not that many people there because of a meet that is next week, so it was nice to have some what of a personal training session. Back tomorrow
T o m m Y
02-15-09, 6:40 pm
wow,thats some strong ass pressing right there brotha!
ForearmFreak
02-15-09, 7:16 pm
thanks smalls, stronger is what i'm all about
Psycho77
02-15-09, 7:17 pm
thats really sick pressing FF.
ForearmFreak
02-16-09, 2:47 pm
thanks psycho..looks like you've gotten bit by the pl iron bug..can't wait to see what's up for the future
ForearmFreak
02-16-09, 2:54 pm
Had to train earlier in the day because I work tonight but just have to get it done:
Deads (sumo) 10x135 6x225 4x315 1x405 (conventianl=1x405)
Chest support t bar 10x2p 10x3+35 8x4p+25 (this time all done w/ no straps)
Swedish Pullups bwx20 bwx11 (1 foot on ground) 6xbw (regular pullup)
HS High Pulldown 10x2p 8x3p 8x3p
Woke up this morning and OMG did my lower back hurt!!! It was so tight and sore at the same time and I couldn't figure it out. Well then it clicked about the new form I was taught yesterday and that's why it was a killer.
This was my first time experimenting w/ sumo style deads. It was pretty nice but the weights felt heavier than usual. It was prolly cause it was my first time and that it was only 12pm. I tried it because I am starting to squat wider so I figured why not try deadlifting different. I think I'll go back and forth between the two to develop all the of the muslces from using both forms. We'll see what happens....off tomrrow and legs on wednesday!!!
A journey with PLing? I'm in. Good lifting in here.
rob_in_korea
02-16-09, 7:59 pm
Outstanding workouts ForearmFreak. Great work with the sumo deads.
-Rob
Looking good bro. Solid numbers.
Psycho77
02-16-09, 9:04 pm
Had to train earlier in the day because I work tonight but just have to get it done:
Deads (sumo) 10x135 6x225 4x315 1x405 (conventianl=1x405)
Chest support t bar 10x2p 10x3+35 8x4p+25 (this time all done w/ no straps)
Swedish Pullups bwx20 bwx11 (1 foot on ground) 6xbw (regular pullup)
HS High Pulldown 10x2p 8x3p 8x3p
Woke up this morning and OMG did my lower back hurt!!! It was so tight and sore at the same time and I couldn't figure it out. Well then it clicked about the new form I was taught yesterday and that's why it was a killer.
This was my first time experimenting w/ sumo style deads. It was pretty nice but the weights felt heavier than usual. It was prolly cause it was my first time and that it was only 12pm. I tried it because I am starting to squat wider so I figured why not try deadlifting different. I think I'll go back and forth between the two to develop all the of the muslces from using both forms. We'll see what happens....off tomrrow and legs on wednesday!!!
Good work FF. Strong numbers on those exercises! And yes, got bitten by the PL bug, bitten bad.
jayanticoli
02-17-09, 2:22 pm
Booked my hotel for the cage today are you still goin??? hit me up
C.Coronato
02-17-09, 3:01 pm
Damn i just looked at that 500 lb pull in your pro. Very impressive brotha. How you liking those Sumos? I have heard much about them but never got into them. Im sure they burn
KiNgKoNgPrOnGeD
02-18-09, 12:09 am
good job on the sumo's. kinda felt like a pussy not doing that 295 on the bench. gotta make up for it on the squats tomorrow!
jayanticoli
02-18-09, 7:49 am
Thats cause you are one!! haha
good job on the sumo's. kinda felt like a pussy not doing that 295 on the bench. gotta make up for it on the squats tomorrow!
KiNgKoNgPrOnGeD
02-18-09, 8:08 am
Thats cause you are one!! haha
hahaaaaa says the man who benches more than he squats HAHAHA lol
jayanticoli
02-18-09, 9:14 am
not anymore my gorilla resembling friend!! check todays journey entry...i'm gaining on myself!!
hahaaaaa says the man who benches more than he squats HAHAHA lol
ForearmFreak
02-18-09, 10:25 am
A journey with PLing? I'm in. Good lifting in here.
Glad to have you along boom, it's going to be one hell of a ride
Outstanding workouts ForearmFreak. Great work with the sumo deads.
-Rob
thanks rob, really fires up the hip flexors and glutes
Looking good bro. Solid numbers.
now only if i could catch up to you and work a 12 hour day and then come do this..
Good work FF. Strong numbers on those exercises! And yes, got bitten by the PL bug, bitten bad.
Lol..i just did a presentation for my speech class about the iron bug
Booked my hotel for the cage today are you still goin??? hit me up
hell yea i'm going..i can't wait to go
Damn i just looked at that 500 lb pull in your pro. Very impressive brotha. How you liking those Sumos? I have heard much about them but never got into them. Im sure they burn
This was my first time doing them, and god damn are they harder than conv. deads. Even though its a shorter distance, its still harder for some reason. Prolly because I'm using the muscles I never used before and they are just weaker.
good job on the sumo's. kinda felt like a pussy not doing that 295 on the bench. gotta make up for it on the squats tomorrow!
thanks, i can't wait to kill it today!!!
shizz702
02-18-09, 10:44 am
Nice sumo deads bro. Are you gonna switch your style to sumo?
ForearmFreak
02-23-09, 12:25 pm
Nice sumo deads bro. Are you gonna switch your style to sumo?
I don't know yet, i'll see which style has me pulling more weight and stick to that one
ForearmFreak
02-23-09, 12:31 pm
Feb 182009
Squat 10x135 8x255 5x325 5x346 3x395 2x405
Hip Work 10x80 12x90 10x100
Glute Ham 10xbw 10xbw
DB SLDL 35x10 10x70 10x90 8x100
Rev. Hyper 12x2p 12x2p 12x2p
DB Pullthrough 10x55 10x60
Feb 19 09
Dips 10xbw 5x+1p 10x+2p 5x+3p
Decline CGBP 17x225 1x315 2x365 (really wasn't that weight i just didn't know how much the bar weighed on the smith just assumed the bar was 45lb bar)
Pushdown 10x62.5kg 10x72.5kg 10x65lb 10x80 5x100
DB JM Press 10x45
ForearmFreak
02-23-09, 12:45 pm
Bench 10x155 10x265 5x295 1x325 (RAW)
*Then put on the shirt*
3x315 5x315 5x315 5x315 5x315
Incline BB press 10x135 7x225 5x255
Face PUll 10x120 10x140 10x150
1 arm tri machine 10x25 10x45 10x75
Yellow Band Front and Side raises 3x10/10
Red Band Rear Raises 20/10/10 (on sets of 10 I wrapped the band 2x)
DB Rear Raises 10x50 10x55 10x60
Damn was this an experience. When I put that shirt on I could just tell that whatever I was about to do was def. going to hurt. For those of you who do use a shirt it was a Titan F6. First of all i could not touch with 315 I was about an inch and a half away from my stomach on every set. It def. does not make it easier w/ a shirt on even though you can do more reps and weight. Basically it's like a tie with your body. You gain the strength with the shirt but that does not come without a price. When i was going down it felt like my chest was going to cut in half because of all the pressure that was on me. KKP said he has never seen the color of my face the way it was yesterday. Its going to take some getting use to that's for sure. I have nice battle scars from the shirt too. the backs of my arms where the shirt was jacked up are completely purple today and will be like that for a few days but it doesn't hurt to touch it. Whatever, I don't care if there green..whatever it takes to get my bench to where I want it to be. I got back today and squatting wednesday till then bro's...
rob_in_korea
02-23-09, 8:55 pm
Awesome workouts ForearmFreak. You are moving some serious weight.
-Rob
Psycho77
02-23-09, 9:09 pm
Bench 10x155 10x265 5x295 1x325 (RAW)
*Then put on the shirt*
3x315 5x315 5x315 5x315 5x315
Incline BB press 10x135 7x225 5x255
Face PUll 10x120 10x140 10x150
1 arm tri machine 10x25 10x45 10x75
Yellow Band Front and Side raises 3x10/10
Red Band Rear Raises 20/10/10 (on sets of 10 I wrapped the band 2x)
DB Rear Raises 10x50 10x55 10x60
Damn was this an experience. When I put that shirt on I could just tell that whatever I was about to do was def. going to hurt. For those of you who do use a shirt it was a Titan F6. First of all i could not touch with 315 I was about an inch and a half away from my stomach on every set. It def. does not make it easier w/ a shirt on even though you can do more reps and weight. Basically it's like a tie with your body. You gain the strength with the shirt but that does not come without a price. When i was going down it felt like my chest was going to cut in half because of all the pressure that was on me. KKP said he has never seen the color of my face the way it was yesterday. Its going to take some getting use to that's for sure. I have nice battle scars from the shirt too. the backs of my arms where the shirt was jacked up are completely purple today and will be like that for a few days but it doesn't hurt to touch it. Whatever, I don't care if there green..whatever it takes to get my bench to where I want it to be. I got back today and squatting wednesday till then bro's...
Nice work FF. Nice writeup on your first shirt experience. I've never used a shirt before and I am seriously looking into getting shirted and suited up soon. That was definitely an eye opener.
ForearmFreak
02-26-09, 3:05 pm
Awesome workouts ForearmFreak. You are moving some serious weight.
-Rob
thanks rob, I do what i can..upping the ante every time
Nice work FF. Nice writeup on your first shirt experience. I've never used a shirt before and I am seriously looking into getting shirted and suited up soon. That was definitely an eye opener.
thanks psycho, glad i could help...its very different
ForearmFreak
02-26-09, 3:16 pm
Feb 25 09
people were running late last night so I had to wait and figured I really be warmed up for the session
Warm up: Stretched...then squat 10x135 Good Morning wide stance 10x135 close stance 9x225
Choked Purple Band Squats
10xbar 10x135 5x225 5x275 5x295 5x315
Hip Abductor Work
10x100 10x110 10x120
Rev Hyper
10x2p+20 10x2p+20 10x2p+20
DB Pullthrough
10x70 10x80
Even though it doesn't look like alot I was there from 5-9 and there was only 3-4 people there. The banded squats are different. They started me off with ones that were going to give me resistance but not so much that it would fold me in half if i messed up my form.
It was a little shaky at first but I started to get the hang of it. Thought it was really easy for awhile and then I started to add more weight...OMG was 315 heavy and I usually smoke it with no problem. Hamstrings were screaming this morning when I woke up and are pretty sore today. Just been eating and drinking a lot and added glutamine to the stack so we'll see how that help with recovering..
T o m m Y
02-26-09, 4:01 pm
strong past few sessions man
are you still all bruised up from the shirt lol,are you going to be using ther shirt alot more now?
ForearmFreak
02-26-09, 11:16 pm
strong past few sessions man
are you still all bruised up from the shirt lol,are you going to be using ther shirt alot more now?
thanks smalls yea the marks are still there but their fading away. One of the guys I work with was in the army over in Iraq and he had really good medical background and he said that they weren't bruises...it was all the blood vessels that i had in that area popped because of the pressure in that one part of the shirt
KiNgKoNgPrOnGeD
02-26-09, 11:55 pm
damn son, u lucky ass already using them bands haha. i wanna see if i can do some chain work tomorrow. and ill ask gene abt those routines..unless u already asked him
ForearmFreak
02-27-09, 10:54 am
damn son, u lucky ass already using them bands haha. i wanna see if i can do some chain work tomorrow. and ill ask gene abt those routines..unless u already asked him
yea i asked him, he said that if everything goes right he should have them by Sunday. I won't be there until later in the afternoon though. I have to go to a baptism.
ForearmFreak
03-01-09, 6:01 pm
Feb 26 09
Arnolds 10x45 15x55 10x70
Cable Side Laterals 10x40 10x50 10x60
Wide Grip Upright Rows 10xbar 10x+20 10x+40
DB Rear 10x55 10x55 12x45 (used pies on the last one and felt it a lot better)
Rev Pec Deck 10x90 10x100 10x110
ForearmFreak
03-01-09, 7:10 pm
Mar 1 09
Bench 2 Chains on each side 10xbar 10x135 8x185 5x205 3x225
Incline DB 10x75 8x100 6x110
Dips 10xbw 8xbw+1chain 10xbw+1chain
Abs total 200reps
Shrugs 20x2p 20x4p 20x4p
Rev. Grip Bench (smith) 10x135 10x225 (didn't feel it so i stopped)
1 arm ext machine 10x45 10x45 10x45
KB Ext 10x40 10x40 10x40
DB Rollers 10x45 10x45
I got to the gym later because of an event that I had to go to. When I got there I thought there would be at least 1 or 2 guys there still training...nope just Gene locking up. He let me in and had the gym to myself. This was the first time I got to or should I say attempted to use the chains. I don't know if I put them on right or not but I do know they made the weight feel a lot different!!! Hadn't hit abs or traps in awhile so I need to do those and missed tri's on thursday so had to do that. I was suprised that I wasn't gased during the workout, I just kept going..prolly from the extra stim I took. Back tomorrrow...ARNOLD ON THURSDAY!!!!
rob_in_korea
03-01-09, 7:11 pm
Outstanding workouts ForearmFreak. Heavy weight for those Arnolds.
-Rob
ForearmFreak
03-02-09, 12:19 pm
thanks rob...my delts were smokin after them..forgot how great they work
Great workouts bro. See ya on Friday!!
ForearmFreak
03-02-09, 7:55 pm
def. i can't wait!!!
ForearmFreak
03-07-09, 12:55 am
Mar 6 09 (Ohio)
HS Pulldowns 3 sets of 10 working up to 3pies a side
Chins BWx10 x10 x9
DB One Arm Rows 10x65 10x100 8x125 5x130 5x130
T Bar 7x2p 7x2p
Short and sweet tonight. Tempted to do a lot of volume but I am 7 weeks out from entering in my first powerlifting competition. I will be entering in the Junior Division at Power Palooza on April 18 in York PA. I am on a specific training schedule and I'm going to stick to it. Tomorrow we've got crazy events going down at the Arnold and then its the Ohio ABC at Metro Fitness. I'll see you guys at the cage tomrrow!
rob_in_korea
03-07-09, 3:23 am
Solid looking workout ForearmFreak. Have fun at the Arnold.
-Rob
Good workout bro. Nice seeing ya this weekend. You're looking good, and ready for the meet.
ForearmFreak
03-09-09, 12:19 am
Solid looking workout ForearmFreak. Have fun at the Arnold.
-Rob
Oh man what a blast it was, I cannot wait for next year.
Nice workouts man
thanks boom, when is your next meet?
Good workout bro. Nice seeing ya this weekend. You're looking good, and ready for the meet.
Already lookin like a freak for that show, good luck to you and hope to see you before the show
Was good seeing you out there and getting to meet you FF. Keep up the strong training.
ForearmFreak
03-09-09, 12:46 am
yea bro it was nice to meet you too..i had a great time, hope you did too
ForearmFreak
03-11-09, 10:46 am
Mar 7 09 (Ohio)
Bench 5x285 5x285 3x285 5x275 5x275
Dips- 10xbw 10x+45 10x+45
DB Rollers 10x45 10x55
We only got to train for maybe an hour on saturday night but I got my bench work in which was what I needed. Wrath was there training arms and OMG!!! The man is a freak of nature!!!! It was like watching the animal arms dvd in real life. He is so vascular but now I think I know why, he supersetts the shit out of everything!!! Got a picture with him and he's such a cool guy. Squatting tonight
ForearmFreak
03-11-09, 11:06 am
My first time going to the Arnold and let me say it was awesome! Everything from start to finish. The long drive out there with my bro KKP to the long drive back. We had a really nice hotel that was at a decently cheap rate and would recommend it to anyone staying there. Cooking steaks on the foreman grill inside the room was def. something I won't forget.
I was in awe walking into the Fit Expo for the first time. Thousands of people and so many pro's all in one area. I met the coolest pro's this weekend and lived up to everything I thought they would be, just complete freaks! I FINALLY met my idol Frank McGrath!! He's sooo big!!! Got a picture with him and got to watch him train right next to me!!
The Cage was awesome, and all the events that were going down. Nick Winters has to be the largest man i have ever seen. That is one strong guy. Big Byrd sqatting 800 at 220 is insane and seeing the best right in front of me, it can't get any better than that. Then Sgt Rock pulling 700!!! OMG!! that was awesome, I'm glad I got that on video!!
I'd like to thank Animal for making my first Arnold one to remember! It was great to meet a lot of forvm members and seeing all the pro's together. I can't wait until next year!!!
Nice write up FF. Cooking steaks in the room... damn that's pimp.
C.Coronato
03-11-09, 12:14 pm
Lookg good brother. Still pissed i didnt get to meet you, but none the less, keep up the good work my man.
What a weekend bro, what a weekend!
rob_in_korea
03-11-09, 9:21 pm
Solid workout ForearmFreak. It sounds like you had a blast at the Arnold.
-Rob
ForearmFreak
03-12-09, 6:09 pm
Nice write up FF. Cooking steaks in the room... damn that's pimp.
they were delicious...add some A1 and playing PS3 while waiting for them to finish now that is a cookout!!!
Lookg good brother. Still pissed i didnt get to meet you, but none the less, keep up the good work my man.
I know man!!! I was stoked when I saw on the back of your shirt TreeTrunkLegs. I was like o shit that's him!! Were you holding a pink camera or something?
What a weekend bro, what a weekend!
I can't wait for next year!!
Solid workout ForearmFreak. It sounds like you had a blast at the Arnold.
-Rob
It was a weekend I'll never forget..
ForearmFreak
03-12-09, 8:56 pm
Mar 11 09
Squat 10x135 10x135 8x225 3x315...Now it's time to work....
For my second week of contest prep went like this
5sets of 3 reps with 380lbs on the bar
Glute Ham Raises-50 reps total in 7 sets (took me 8 sets last week)
Leg Extensions- 10x100 10x110 10x120
Seated Calf Raise-20x110 20x110 20x110
Excited that I was smokin the squats. The people that I train with who squat twice as much as me have been on me about my form for awhile. And yesterday they were really impressed of how I have improved on my technique. That's always a confidence booster, and on the last set of 380 it didn't feel heavy at all. Next week tho i thnk the plan is 3 sets of 5 w/ 400-405 i'm going to need to get fired up for that
Mar 12 09
Rotator Cuff Work
Front Raises 8x45(db) 8x22.5kg (cable)
Side Raises 8x40 8x50
Face Pulls 10x55 10x55 10x65 10x85 10x90
Rear Delt Raises 10x25 10x35 10x45
Improvised rear delt move w/ 15lb db total 60 reps (30 per arm nonstop)
Arnolds 8x55 8x70 8x80
Changed it up tonight and started off with the concentrated movments first and man did that work a lot better. I can't believe I had that much gas in the tank to do that heavy of aronlds at the end of a workout. Looks like loading up on carbs the day before and day of is paying off. Off tomorrow from work so I am heading back up to Southside to do their back workout..can't wait
You will hit that next week bro...I'll be watching for it..nice work in here bro.
C.Coronato
03-13-09, 11:18 am
I know man!!! I was stoked when I saw on the back of your shirt TreeTrunkLegs. I was like o shit that's him!! Were you holding a pink camera or something?
Busteddd hahah ya man, mine took a dive and went swimming so i was cameraless .. i had to borrow, regardless of what Mr. A says it was not mine hahah
ForearmFreak
03-13-09, 2:35 pm
haha its all good my man, i think i heard you saying that was someone's gf's camera?
ForearmFreak
03-13-09, 2:44 pm
You will hit that next week bro...I'll be watching for it..nice work in here bro.
thanks rage, it was great to meet you in the cage at the arnold..
ForearmFreak
03-13-09, 3:05 pm
going to eat a tuna sandwich in a few then its off to help with setting up at the gym..
ForearmFreak
03-15-09, 12:12 am
Mar 13 09
Chins bw x8 x5 x8
Bent over row using a farmer walk contraption 10x2p 10x2p 10x2p+50
One Arm DB Row 10x100 10x130 10x150 5x180
straight bar curls smaller bar 10x+50 12x+50 10x+60 10x+60
DB curls 45's supersetted with 25's for 3 sets of failure on each set
Forearm Drop Set of Death 1 rotation
Some Grip work...
Getting closer and closer, hasn't hit me yet but I'm hitting the weights with the most intensity than I ever have. I have bench to do tomorrow and I'm anxious to see where that is..
rob_in_korea
03-15-09, 8:46 am
Sick workouts ForearmFreak. That is some crazy DB Row weight.
-Rob
ForearmFreak
03-15-09, 8:29 pm
Sick workouts ForearmFreak. That is some crazy DB Row weight.
-Rob
thanks rob, there is no other weight between the 180's and the 200's so I'm just going to have to get good at the 180's before I get to use the 200's
ForearmFreak
03-15-09, 8:36 pm
3 15 09
Bench 3rd week of comp prep was 305lbs for 5 sets of 3 reps...all completed
Board work (3board) 3 sets of 5 w/ 340.....damn these were hard..
1st set 3reps+2forced
2nd set 4reps +1forced
3rd set 3 reps +2 forced
have to really work on bringing the bar out further on the board. I had it pretty close to me from what the person holding the board was saying. This is the sore thumb in my bench right here so once I can smoke this for 5 then it'll just be time to add more weight on and start all over...
Incline db's 5x100 5x115 4x130
that's all for today bro's going to take the next two days off and be ready for the squat workout on wednesday. It's not what you do in the gym that will effect you, its what you do outside the gym that will make or break your lifts.
R.Bearse1
03-16-09, 10:17 am
Enjoy the rest bro.....been reading through here, it looks VERY well deserved.
Sub'd
jayanticoli
03-16-09, 11:02 am
solid work bro...way to stick it out cant wait to smack you across the chops before you compete haha peace
atrain11b
03-16-09, 8:39 pm
Great looking workout, enjoy that rest.
This quote is the truth: "It's not what you do in the gym that will effect you, its what you do outside the gym that will make or break your lifts."
Made a few mistakes this weekend, and this quote could not have been read at a better time.
those are some good-ass numbers man. ive been curious about powerlifting for awhile, but dont have any gyms nearby...and am also quite weak haha. i may have missed it, but any idea when youre going to do a meet?
ForearmFreak
03-17-09, 1:10 am
I'll be doing Power Palooza on April 18. It's getting close and training and resting is more important than ever now. As for gym's close to you..you can look up a gym in your state at powerliftingwatch.com on the upper left hand side it'll say "Powerlifting Gyms" and you'll click that and put your state that your in and it'll tell you all the gyms in your state.
I'll be doing Power Palooza on April 18. It's getting close and training and resting is more important than ever now. As for gym's close to you..you can look up a gym in your state at powerliftingwatch.com on the upper left hand side it'll say "Powerlifting Gyms" and you'll click that and put your state that your in and it'll tell you all the gyms in your state.
Month out..best of luck to you bro..
ForearmFreak
03-18-09, 4:23 pm
thanks rage..squatting tonight and will bring as much intensity to the gym as you and freak did in the cage!!
Psycho77
03-18-09, 9:59 pm
Sick benching FF.
Kill it on the squats.
I'll be doing Power Palooza on April 18. It's getting close and training and resting is more important than ever now. As for gym's close to you..you can look up a gym in your state at powerliftingwatch.com on the upper left hand side it'll say "Powerlifting Gyms" and you'll click that and put your state that your in and it'll tell you all the gyms in your state.
thanks man... i had checked that site awhile back and all the gyms were at least an hour away. i checked it tonight and found one that opened a few months ago like 15 minutes away from me. i shot them an e-mail so we'll see what happens from there
ForearmFreak
03-20-09, 1:09 am
Sick benching FF.
Kill it on the squats.
One month away you know I have to psycho!!!
thanks man... i had checked that site awhile back and all the gyms were at least an hour away. i checked it tonight and found one that opened a few months ago like 15 minutes away from me. i shot them an e-mail so we'll see what happens from there
That's great you found a gym! Hopefully they will get back to you asap. If I were you and didn't hear from them in a couple days I would just go on down there and see what's up.
ForearmFreak
03-20-09, 1:25 am
Mar 18
Squat (warmup 135-315) 3 sets of 3 with 410 on the bar
Deadlifts 5 sets of 3 w/ 420.....last set was for 430
Glute Ham Raises 30 reps
Leg Ext 3 sets of 10 w/ 120
Calf Raises 3 sets of 10 w/ 130
Nothin like feeling some heavy weight on my back again..its been awhile and I'm acutally hitting parallel now. I thought I was all last year but they were all high. I know exactly what it feels like on my body, its like i get down into a pocket or something..hard to describe.
Deads with the fatbar is a whole new relm for me. It really did work my grip and damn is my lower back feeling it today from not doing them in awhile. I will pull one more time before the meet and then on April 18 (machoman randy savage voice)...it's playtime..ohhh yeaaaa
Mar 19
Pullups 3 sets of 10 w/ bw
Pulldowns to chin 10x120 10x140 10x160
One Arm Rows 10x115 12x125***
Floor Presses 185x5 225x5 225x5
Dips 5x1p 5x2p 6x3p burnout just bw for 20 reps
This workout was iffy. I had to train alone at the joke gym by my house because I had to work today. Pullups felt great and so did these new pulldown (thanks dave). Once I got to doing one arm db rows my forearm started killing me!!! Right where the line is on you arm that is by you elbow...my lanta!!!! was that killing me. That explains for the lack of sets on the db rows..but when I got home it didn't stop!!! It was like a muscle spasm but getting tighter and felt like something was pricking me with a pin or something Idon't know it was really weird. I'm going to take tomrrow off and saturday to rest up for sunday, lot of new faces going to be at the gym this sunday. Just a little under a month away I really need to watch my health and don't over due it...I'm not going to fuck that up again..
Solid sessions FF. Way to get it done and sounds like you're ready to snap into a slim jim haha
Seriously though you should have no problem with everything coming up with your hard work and dedication. Keep it up!
Impressive shit in here man!!! I'm doing Gene's meet this weekend at The training center (First meet for me) and will be doing deadlift only. You gonna be there? Peace.
Phil
Phil800101
03-20-09, 1:15 pm
Looking good in here bro, consider me subbed!
ForearmFreak
03-20-09, 2:48 pm
Solid sessions FF. Way to get it done and sounds like you're ready to snap into a slim jim haha
Seriously though you should have no problem with everything coming up with your hard work and dedication. Keep it up!
Thanks bcon, just giving it my all everyday so when it's all said and done i can't second guess myself..staying as focused as possible with all the workouts
Impressive shit in here man!!! I'm doing Gene's meet this weekend at The training center (First meet for me) and will be doing deadlift only. You gonna be there? Peace.
Phil
Good luck with your meet bro, and have fun. No I won't be there but I heard its going to be a good one!! What's your weight class and what are you looking to pull?
Looking good in here bro, consider me subbed!
Glad to have you along for the ride phil
C.Coronato
03-20-09, 3:16 pm
Looking solid FF. Lots of heavy moving. I like it.
Good luck with your meet bro, and have fun. No I won't be there but I heard its going to be a good one!! What's your weight class and what are you looking to pull?
I'm gonna enter the 198lb. Junior Pro class. I'm actually WAY under weight from a recent diet (192lbs currently) and would like my pulls to be 420/460/500. 460 and 500 would both be PR's for me. I pulled 455lbs not to long ago AFTER a full back workout and 6 working sets of Deads. Either way, I'm gonna give it my best and be stoked just to be there. Peace.
Phil
Mar 18
Squat (warmup 135-315) 3 sets of 3 with 410 on the bar
Deadlifts 5 sets of 3 w/ 420.....last set was for 430
Glute Ham Raises 30 reps
Leg Ext 3 sets of 10 w/ 120
Calf Raises 3 sets of 10 w/ 130
Nothin like feeling some heavy weight on my back again..its been awhile and I'm acutally hitting parallel now. I thought I was all last year but they were all high. I know exactly what it feels like on my body, its like i get down into a pocket or something..hard to describe.
Deads with the fatbar is a whole new relm for me. It really did work my grip and damn is my lower back feeling it today from not doing them in awhile. I will pull one more time before the meet and then on April 18 (machoman randy savage voice)...it's playtime..ohhh yeaaaa
Mar 19
Pullups 3 sets of 10 w/ bw
Pulldowns to chin 10x120 10x140 10x160
One Arm Rows 10x115 12x125***
Floor Presses 185x5 225x5 225x5
Dips 5x1p 5x2p 6x3p burnout just bw for 20 reps
Nice work on the deads bro. Man I love floor presses, can't wait to start doing them again.
Psycho77
03-20-09, 10:53 pm
Solid past session there FF. Keep it up bro.
ForearmFreak
03-22-09, 3:59 pm
Looking solid FF. Lots of heavy moving. I like it.
thanks ttl..def. gotta up the ante every week now..
I'm gonna enter the 198lb. Junior Pro class. I'm actually WAY under weight from a recent diet (192lbs currently) and would like my pulls to be 420/460/500. 460 and 500 would both be PR's for me. I pulled 455lbs not to long ago AFTER a full back workout and 6 working sets of Deads. Either way, I'm gonna give it my best and be stoked just to be there. Peace.
Phil
Saw your thread about how you smoke the 500!!! That's awesome!! Congrats and at 190!! that's just insane
Nice work on the deads bro. Man I love floor presses, can't wait to start doing them again.
thanks bro, the def work big time...can't forget about the dips though..they're are always a great finisher
Solid past session there FF. Keep it up bro.
Going to keep on truckin...under a month away and this is where it counts
ForearmFreak
03-22-09, 4:04 pm
Mar 22 09
Bench- Warmed up..then for the 3rd week the rep scheme was 3 sets of 3
3x325 3x325...felt like i could do more and then...3x335*
3 Board Presses 3 sets of 5 w/ 340
4reps and help with one ....5 reps with a little tap tap taparoo...3rd set..SMOKED all 5..going to bump it up next week to 350
Incline DB presses 5x115 4x130..had notihng left in the tank after that set..
*My current max from a few months ago was 335 and I repped it for 3 today so I'm really excited about that..going to hit up a buffet later today
T o m m Y
03-22-09, 8:18 pm
strong day dude
i bet it felt awsome to get 3 reps with your old max
damn
Phil800101
03-23-09, 2:40 am
Awesome session bro! Looking strong.
Psycho77
03-23-09, 8:31 am
Mar 22 09
Bench- Warmed up..then for the 3rd week the rep scheme was 3 sets of 3
3x325 3x325...felt like i could do more and then...3x335*
3 Board Presses 3 sets of 5 w/ 340
4reps and help with one ....5 reps with a little tap tap taparoo...3rd set..SMOKED all 5..going to bump it up next week to 350
Incline DB presses 5x115 4x130..had notihng left in the tank after that set..
*My current max from a few months ago was 335 and I repped it for 3 today so I'm really excited about that..going to hit up a buffet later today
solid work FF. Pumping out old your old max for triples. Definite progress bro.
Late to the party. Nice! I know I missed a bit but I'll be catching up. Gotta support a brother with like minded goals!
Hg
ForearmFreak
03-24-09, 12:19 am
Late to the party. Nice! I know I missed a bit but I'll be catching up. Gotta support a brother with like minded goals!
Hg
The famous Hoomgar!!! thanks for stopping by brother!!! Glad to see you in here, don't be shy..
awesome job bro
thanks hallde, you have some nice pr's in that there sig of yours..
ForearmFreak
03-24-09, 12:29 am
Mar 23 09
Back
Pullups 10xbw 10xbw 8xbw+25
Pulldowns to chin 10x145 10x175 10x190
Improvised 1 arm rows 10x115 8x135 5x180
Chest Support Row 10x190 5x210 5x270 4x290 (stack)
Biceps
DB Curls..supersetted 40's and 30's after adding the thick handle grips to the dumbells.
3 sets of 8 reps with each weight
Cable Curls 21's style 3sets of 21 w/ 37.5 kilos
DB Hammer curls
5x55 5x80 5x100
-Added some weight to the pullup just to see if i could do it and i can!
-didn't have heavy db's (was at my college gym) so I made my own. Grabbed the bar stuck it in a corner so it wouldn't move and just started putting plates on the end and rowing them..really happy with the 180!!! didn't even get the 150s for 5 the other week
-I have these sick grips that you can put on anything and they really work your grip strength so I busted those out for my bicep workout
-FINALLY!!! I did the 100's for reps w/o the straps..grip strength is getting there..
Phil800101
03-24-09, 2:33 am
Killer back session my man! I like that superset.
ForearmFreak
03-24-09, 1:47 pm
thanks phil, I haven't done those in awhile and those fat grips really killed my grip!
C.Coronato
03-24-09, 1:58 pm
gotta love weighted pullups huh brother? Looks awesome man. keep on kickin it.
nice job on those hammers, I think I am going to throw them in my workout this week
Psycho77
03-24-09, 10:52 pm
Mar 23 09
Back
Pullups 10xbw 10xbw 8xbw+25
Pulldowns to chin 10x145 10x175 10x190
Improvised 1 arm rows 10x115 8x135 5x180
Chest Support Row 10x190 5x210 5x270 4x290 (stack)
Biceps
DB Curls..supersetted 40's and 30's after adding the thick handle grips to the dumbells.
3 sets of 8 reps with each weight
Cable Curls 21's style 3sets of 21 w/ 37.5 kilos
DB Hammer curls
5x55 5x80 5x100
-Added some weight to the pullup just to see if i could do it and i can!
-didn't have heavy db's (was at my college gym) so I made my own. Grabbed the bar stuck it in a corner so it wouldn't move and just started putting plates on the end and rowing them..really happy with the 180!!! didn't even get the 150s for 5 the other week
-I have these sick grips that you can put on anything and they really work your grip strength so I busted those out for my bicep workout
-FINALLY!!! I did the 100's for reps w/o the straps..grip strength is getting there..
180 rows, sick work FF.
KiNgKoNgPrOnGeD
03-24-09, 10:53 pm
so do people line up at the door at good ol' NACC to see the freak in action?!?!
Mar 23 09
Back
Pullups 10xbw 10xbw 8xbw+25
Pulldowns to chin 10x145 10x175 10x190
Improvised 1 arm rows 10x115 8x135 5x180
Chest Support Row 10x190 5x210 5x270 4x290 (stack)
Biceps
DB Curls..supersetted 40's and 30's after adding the thick handle grips to the dumbells.
3 sets of 8 reps with each weight
Cable Curls 21's style 3sets of 21 w/ 37.5 kilos
DB Hammer curls
5x55 5x80 5x100
Going hundo on the hammers strong bro.
Firedrake
03-24-09, 11:17 pm
Good looking work!
jayanticoli
03-25-09, 10:04 am
wowwww...look at that bench!!...i better get my weight up your gaining on me haha....yo you know of any other meets goin on this summer i wanna do one soon
Hoomgar
03-25-09, 11:20 am
Solid back work out my man. Diggin the weighted pullups. Very nice! Congrats on the improved grip strength too. Strapless 100's is some heavy stuff.
Hg
ForearmFreak
03-25-09, 1:13 pm
gotta love weighted pullups huh brother? Looks awesome man. keep on kickin it.
thanks ttl, def happy to move up to weighted after not being able to do bw for reps
nice job on those hammers, I think I am going to throw them in my workout this week
oh yea man they are great, really builds the top part of my forearm
180 rows, sick work FF.
thanks psycho, maybe i'll get them for 8-10 next week
so do people line up at the door at good ol' NACC to see the freak in action?!?!
lol..not too many people in there but I was getting some stares when I was doing the rows and hammers
Going hundo on the hammers strong bro.
yea lol, haven't done them in awhile and wanted to see if i still had it
Good looking work!
thanks firedrake!
wowwww...look at that bench!!...i better get my weight up your gaining on me haha....yo you know of any other meets goin on this summer i wanna do one soon
yea ooooook....405 for 1?? i have a long way to go...a very long way...i'll keep looking around...there are but your going to have to travel for them
Solid back work out my man. Diggin the weighted pullups. Very nice! Congrats on the improved grip strength too. Strapless 100's is some heavy stuff.
Hg
thanks hg!! hopefully my pull up strength can catch up to my grip strength!
Improvised 1 arm rows. NICE!
ForearmFreak
03-26-09, 10:23 am
Mar 26 09
Squat 3 sets of 2 with 435
Set 1: 1st rep: High 2nd rep: UGLY (had to goodmorning it back up)
Set 2: 1st rep: High 2nd rep: Perfect
Set 3: 1st rep: Felt high 2nd rep: Had a bump from my back spotter
Glute Ham Raises 30 reps of partials
Standing Calf Raises 4 sets of 10 with 135
-Felt off as soon as I woke up, didn't feel right all day
-WTF is with me not hitting the depth!!??!!?!!?!
-Partials suck, been doing them for awhile now and still am not able to get 1 full range rep.
-I wanted 450 all day...but for some reason 435 is my sticking point..
-I this better and will not happen again...it's too close
LittleMan55
03-26-09, 10:35 am
keep hammering away and that 450 will come. Read that 180 improvised ROW... WOWZERS!!!
Hoomgar
03-26-09, 11:00 am
It was still a smackin session bro. I feel you on that depth stuff man. Trust me on that. What worked for me was to drop the weight way back, I mean way back, first set is like 135, put your freakin butt cheeks (figure of speach) on the floor and come up. If and when you get your rep range with that, then go up. Keep doing this until you are all the way back up to your 450 target and are getting it into the hole and back up. Not sure how much time you have? It takes a few weeks to do this but trust me it works. I got my PR last week doing this.
I see you rippin it up from here on out, you got your head into this and attitude is a BIG part of this.
Much respect bro...
Hg
Phil800101
03-26-09, 2:09 pm
I agree with HG, still looks like a solid session to me. No worries, that 450 will be yours...just keep on pounding, and it will happen!
Hey man, don't loose sleep over this. I have let bad squat sessions get into my head and it ruined weeks of training for me, trying to figure out what I did (if anything) differently that caused me to fail. I have learned that when a workout is bad to look for something positive in it and move on. Keep hitting it hard and you will be smokeint 450 in no time.
C.Coronato
03-26-09, 4:45 pm
Just keep pushing brother. Itll be ok. No worries.
ForearmFreak
03-27-09, 10:50 am
Improvised 1 arm rows. NICE!
thanks scals, hopefully I'll be able to do them w/o the straps next time.
It was still a smackin session bro. I feel you on that depth stuff man. Trust me on that. What worked for me was to drop the weight way back, I mean way back, first set is like 135, put your freakin butt cheeks (figure of speach) on the floor and come up. If and when you get your rep range with that, then go up. Keep doing this until you are all the way back up to your 450 target and are getting it into the hole and back up. Not sure how much time you have? It takes a few weeks to do this but trust me it works. I got my PR last week doing this.
I see you rippin it up from here on out, you got your head into this and attitude is a BIG part of this.
Much respect bro...
Hg
I'll def keep that in mind Hg thanks. My competition is on the 18th of April so I wouldnt have enough time to start from scratch, but what I will do is go down like you said on my warm up sets.
I agree with HG, still looks like a solid session to me. No worries, that 450 will be yours...just keep on pounding, and it will happen!
thanks phil, after having yesterday off I really think i psyched myself out for it..
Hey man, don't loose sleep over this. I have let bad squat sessions get into my head and it ruined weeks of training for me, trying to figure out what I did (if anything) differently that caused me to fail. I have learned that when a workout is bad to look for something positive in it and move on. Keep hitting it hard and you will be smokeint 450 in no time.
thanks hallde, def just need to let it go and murder it next time..
Just keep pushing brother. Itll be ok. No worries.
thanks ttl, def going to make up for it next wednesday..
ForearmFreak
03-27-09, 10:54 am
Thurs Mar 26 09
Abs -all kinds of machines and variations...i really dont hit them that much and i need to start to...hit all four groups (upper lower middle and obliques)
Floor Presses- 5x245 5x275 5x275
Pushdowns off a Lat pulldown machine- 3x10
DB Rollers 10x40 10x40 10x40
-OMG!!! I don't know what it is but these floor presses kill my arms. I was in so much pain and I don't know why. I would do the set and no pain, but as soon as I would let go of the bar...shooting pains from the tops of my tri's all the way down to my finger tips.
-This happend last week so i thnk i'm not going to do these for awhile, cant get injured this close ya know?
-Taking off today and tomorrow to be fresh for sunday's bench..
Phil800101
03-27-09, 5:13 pm
Solid session bro! Sounds like a plan. Good call with the rest.
Psycho77
03-27-09, 9:15 pm
Thurs Mar 26 09
Abs -all kinds of machines and variations...i really dont hit them that much and i need to start to...hit all four groups (upper lower middle and obliques)
Floor Presses- 5x245 5x275 5x275
Pushdowns off a Lat pulldown machine- 3x10
DB Rollers 10x40 10x40 10x40
-OMG!!! I don't know what it is but these floor presses kill my arms. I was in so much pain and I don't know why. I would do the set and no pain, but as soon as I would let go of the bar...shooting pains from the tops of my tri's all the way down to my finger tips.
-This happend last week so i thnk i'm not going to do these for awhile, cant get injured this close ya know?
-Taking off today and tomorrow to be fresh for sunday's bench..
Nice work FF.
Are floor presses like a bench press only laying on the floor?
ForearmFreak
03-28-09, 10:23 am
Solid session bro! Sounds like a plan. Good call with the rest.
yea phil, two days off before a big session really gets my body prepped for training
Nice work FF.
Thanks psycho..
Are floor presses like a bench press only laying on the floor?
yea, they really work your triceps. Lie on the floor and take the weight out. Bring the weight down until your triceps touch the floor..pause...and press. 3 sets of 5 as heavy as you can..your tri's will be torched!!!
ForearmFreak
03-30-09, 12:16 am
Mar 29 09
Bench
3 sets of 2 w/ 350
3 board work - 3x370 2x410 3x410
rear and side raisies supersetted using 25 lb plates in each hand- 3x10x10
Strongman contraption shrugs 10x2p 10x4p 10x6p
-lol at my benching today...i was doing my third set and i couldn't figure out why my one arm was locked out and the other was still dragging behind. I still made the rep but after i racked it i realized that someone didn't put the right amount of weight on the one side..lol..oh well...and Joe said "your going to do it again with the right weight right?" and i did. so technically my third set was and imbalanced 335 for 2..
-really excited about my board work! i surprised myself today too. My goal was to one day do 405 raw, and now i'm doing more than that...but to a three board, hopefully one day i won't need the boards and I can do it full range..
-don't know if i'm going to get to do back tomrrow, we'll see what happens
Phil800101
03-30-09, 2:43 am
Killer session my man! Looking strong. That 405 (sans boards) will be yours sooner than you think...
ForearmFreak
03-30-09, 10:30 am
thanks phil!! I really hope next cycle i will be able to do it...i'm nearing the end of this one and will peak at my competition (that's the plan). but after the comp i start all over again and up the ante
Psycho77
03-30-09, 10:52 am
Mar 29 09
Bench
3 sets of 2 w/ 350
3 board work - 3x370 2x410 3x410
rear and side raisies supersetted using 25 lb plates in each hand- 3x10x10
Strongman contraption shrugs 10x2p 10x4p 10x6p
-lol at my benching today...i was doing my third set and i couldn't figure out why my one arm was locked out and the other was still dragging behind. I still made the rep but after i racked it i realized that someone didn't put the right amount of weight on the one side..lol..oh well...and Joe said "your going to do it again with the right weight right?" and i did. so technically my third set was and imbalanced 335 for 2..
-really excited about my board work! i surprised myself today too. My goal was to one day do 405 raw, and now i'm doing more than that...but to a three board, hopefully one day i won't need the boards and I can do it full range..
-don't know if i'm going to get to do back tomrrow, we'll see what happens
strong benching FF. Lol on the 'unbalanced' 335. It happens.
Mar 29 09
Bench
3 sets of 2 w/ 350
3 board work - 3x370 2x410 3x410
rear and side raisies supersetted using 25 lb plates in each hand- 3x10x10
Strongman contraption shrugs 10x2p 10x4p 10x6p
Strrong bench day. That 405 is right around the corner. Keep it up.
350 is no joke bro. Nice work.
350 is no joke bro. Nice work.
x2, demands some respect. Keep pushin forward my man and 405 will be the next one to fall.
Hg
ForearmFreak
04-01-09, 11:06 am
strong benching FF. Lol on the 'unbalanced' 335. It happens.
its all fun and games until someone gets hurt....then its hilarious!!!
Strrong bench day. That 405 is right around the corner. Keep it up.
thanks gunjak, i hope so..next week is 370 for 3 sets of 2
350 is no joke bro. Nice work.
thanks scals, really close to puking during that workout..no lie..
x2, demands some respect. Keep pushin forward my man and 405 will be the next one to fall.
Hg
i don't know if i'll get to that before the competition but soon after i hope to nail it!
ForearmFreak
04-01-09, 11:10 am
Mar 30 09
Back and Bi's
Pullups- 3x10-8 @bw
Pulldowns to chin 3x10 @165
CG Pulldowns 3x10@165
Bi's:
3 sets of db
3 sets of pre curl
3 sets of hammers
The other night I got out of work late so i didn't have a lot of time until the gym closed. I had to speed up my workout so I stayed at a weight and went for the pumps. Slow and controlled really squeezing on every rep. this really worked because my back was really pumped up and my arms had some fat veins popping out all over the place..even new places too!!!
Hoomgar
04-01-09, 11:19 am
Fitting a workout into a tight time window makes for high intensity sometimes bro for sure. I'll bet you had a sick pump. Congrats on the new vascularity too man.
Hg
Fitting a workout into a tight time window makes for high intensity sometimes bro for sure. I'll bet you had a sick pump. Congrats on the new vascularity too man.
Hg
X2! Outstanding workouts ForearmFreak, great level of intensity here.
Psycho77
04-01-09, 12:18 pm
Mar 30 09
Back and Bi's
Pullups- 3x10-8 @bw
Pulldowns to chin 3x10 @165
CG Pulldowns 3x10@165
Bi's:
3 sets of db
3 sets of pre curl
3 sets of hammers
The other night I got out of work late so i didn't have a lot of time until the gym closed. I had to speed up my workout so I stayed at a weight and went for the pumps. Slow and controlled really squeezing on every rep. this really worked because my back was really pumped up and my arms had some fat veins popping out all over the place..even new places too!!!
Great work there FF! Wish I have veins that show.
Phil800101
04-01-09, 2:39 pm
Killer session FF! Way to adapt and overcome bro...simple, efficient, and effective workout. Good stuff.
Nice workout bro. Glad you were able to get it in.
atrain11b
04-01-09, 8:43 pm
I know what you mean about time being limited, that's were those speed workouts with awesome intensity come in. Nice job making it happened!
ForearmFreak
04-02-09, 12:31 am
April 1 09
Squat 135-405 warmup....405x3 405x1.5 405x2
Deads w/ fatbar 135-515..reps were from 5-1 (515 was for 1)
Landmines 3x10 w/ 1 pie
Another blown squat session and because???? DEPTH!!!! 405 was suppose to be my warm up but i wasn't getting the depth ONCE AGAIN!!! First set only 2 were good, then i had gene call my depth..second set down and up good then the second one the back spotter helped me with it. The third set was better and i used a 14in box underneath me and that was ok, have to get use to it..
Tonight was my last heavy night which was stupid because 405 heavy?? fuck that..i know i can do A LOT more! At least i did good on the deads with the fatbar..i guess..that squat needs to change real quick..i'm tired of not getting this depth shit..
Psycho77
04-02-09, 11:15 am
April 1 09
Squat 135-405 warmup....405x3 405x1.5 405x2
Deads w/ fatbar 135-515..reps were from 5-1 (515 was for 1)
Landmines 3x10 w/ 1 pie
Another blown squat session and because???? DEPTH!!!! 405 was suppose to be my warm up but i wasn't getting the depth ONCE AGAIN!!! First set only 2 were good, then i had gene call my depth..second set down and up good then the second one the back spotter helped me with it. The third set was better and i used a 14in box underneath me and that was ok, have to get use to it..
Tonight was my last heavy night which was stupid because 405 heavy?? fuck that..i know i can do A LOT more! At least i did good on the deads with the fatbar..i guess..that squat needs to change real quick..i'm tired of not getting this depth shit..
405 is nothing to sneeze at FF. Still did work in my book. Just out of curiosity, how much did you squat before?
ForearmFreak
04-02-09, 11:30 am
thanks psycho, the most i ever did was 475 but i didn't get the depth on that one. and 450 is what i did before i started powerlifting, but i don't know if that was legit or not because i didn't have anyone watching my depth just a back spotter...
i was suppose to do 455 this week but obviously that didn't happen...435 last week was ok but i didin't hit the depth on both reps..it was either one or the other, not both
Phil800101
04-02-09, 2:15 pm
Solid session my man! Strong deads. Just keep at it, and you'll get the squats figured out soon enough.
ForearmFreak
04-02-09, 11:51 pm
thanks phil..times uh tickin' no room for error now...
April 2 09
Ab work upper/lower/middle
Tricep Pushdowns on Lat Pulldown machine 4 sets 10-5 reps 100 for 5
DB Rollers 60x5 80x5.....Tate presses 10x40
Dip Machine 15xrack 10xrack +15
fairly good workout today..
pain in my arm started again like it did for the past 2 weeks w/ floor presses so i immediately switched to something else..figured i would try the tate presses and they really work...can see how the benefit but i didn't really need to go heavy because my elbows wouldn't be able to handle the weight...
Off tomorrow and saturday..bench sunday..
Firedrake
04-03-09, 12:50 am
What kind of pain in the arm? I missed that. I've been having elbow pain, too -- until I got help from an Active Release Therapist, and changed my keyboard at work to an ergonomic keyboard.
Hoomgar
04-03-09, 12:10 pm
Keep pressin in brother. Don't let the stuff that didn't happen get in your head. Past is past. You got this. Enjoy your rest day. Whats next now then? Some deloading, rep work or what?
What kind of pain in the arm? I missed that. I've been having elbow pain, too -- until I got help from an Active Release Therapist, and changed my keyboard at work to an ergonomic keyboard.
He is 20 FD, he doesn't suffer from the same type of aches and pains that you and I do LOL! His are all self inflicted :D
Hg
Phil800101
04-03-09, 3:37 pm
Solid session bro! Simple, efficient, and effective. Hope the arm feels better soon, and enjoy the rest.
KiNgKoNgPrOnGeD
04-03-09, 8:54 pm
just thought id let you know that i will be doing palooza.....YAYYYY!
Psycho77
04-03-09, 8:58 pm
thanks phil..times uh tickin' no room for error now...
April 2 09
Ab work upper/lower/middle
Tricep Pushdowns on Lat Pulldown machine 4 sets 10-5 reps 100 for 5
DB Rollers 60x5 80x5.....Tate presses 10x40
Dip Machine 15xrack 10xrack +15
fairly good workout today..
pain in my arm started again like it did for the past 2 weeks w/ floor presses so i immediately switched to something else..figured i would try the tate presses and they really work...can see how the benefit but i didn't really need to go heavy because my elbows wouldn't be able to handle the weight...
Off tomorrow and saturday..bench sunday..
Nice work FF. Hope that elbow pain gets better.
ForearmFreak
04-05-09, 11:48 pm
What kind of pain in the arm? I missed that. I've been having elbow pain, too -- until I got help from an Active Release Therapist, and changed my keyboard at work to an ergonomic keyboard.
Hg says it all...this pain is self inflicted..lol
Keep pressin in brother. Don't let the stuff that didn't happen get in your head. Past is past. You got this. Enjoy your rest day. Whats next now then? Some deloading, rep work or what?
He is 20 FD, he doesn't suffer from the same type of aches and pains that you and I do LOL! His are all self inflicted :D
Hg
Thanks for havin my back hg, well the plan is to deload now and just go through the motions with lighter weight and less sets especially on the accessory work..i'll hit openers for squat on wednesday and i don't know what else is next from there but i'll keep you updated..
Solid session bro! Simple, efficient, and effective. Hope the arm feels better soon, and enjoy the rest.
thanks phil, it feels great now..just aggrivate it when i hit tri's so...getting pretty close and don't want to get injured before the big meet
just thought id let you know that i will be doing palooza.....YAYYYY!
THANK GOD!!! I knew you could do it...it was just a matter of time before you realized it!!
Nice work FF. Hope that elbow pain gets better.
thanks psycho, its better now and didn't hurt during my session today..
ForearmFreak
04-05-09, 11:51 pm
April 5 09
Bench 135x10 225x8 315x1 350x1
-Didn't realize how close it was to the meet until someone said that it was time to deload..i was like wait what?? why?? i want to go heavy!! i was going for 3 sets of 2 w/370..but the wisdom the experienced lifters had me change my mind so today was my opener day...I thought I was going to open w/ 315 because they always say that your suppose to open up pretty light but that wasn't the case.....MY OPENER WILL BE: 350...that's the plan for now so we'll see what happense come meet day..
Psycho77
04-06-09, 12:10 am
April 5 09
Bench 135x10 225x8 315x1 350x1
-Didn't realize how close it was to the meet until someone said that it was time to deload..i was like wait what?? why?? i want to go heavy!! i was going for 3 sets of 2 w/370..but the wisdom the experienced lifters had me change my mind so today was my opener day...I thought I was going to open w/ 315 because they always say that your suppose to open up pretty light but that wasn't the case.....MY OPENER WILL BE: 350...that's the plan for now so we'll see what happense come meet day..
thats a heavy "deload" day FF. nice!
Phil800101
04-06-09, 3:21 am
Awesome session FF! Looking strong. Hell yeah...I'm looking forward to seeing the damage you do at that meet.
KiNgKoNgPrOnGeD
04-06-09, 9:20 am
you are some kind of an asshole....350?! and u fuckin smoked that yesterday....
It was disheartening to hear what you told me yesterday. But i know you will find a way to keep it going.
Leave it all out there bro. break personal records and those damn IPA records... make it count.
ForearmFreak
04-07-09, 12:47 am
thats a heavy "deload" day FF. nice!
lol..i'll save my next heavy day for the meet..lol
Awesome session FF! Looking strong. Hell yeah...I'm looking forward to seeing the damage you do at that meet.
Thanks phil, I've put the time in and now i need to rest up cut some weight and be more ready than ever..
you are some kind of an asshole....350?! and u fuckin smoked that yesterday....
It was disheartening to hear what you told me yesterday. But i know you will find a way to keep it going.
Leave it all out there bro. break personal records and those damn IPA records... make it count.
350 bro is nothing compared to you...i won't consider that even good compared to your squat and deads that is just disgusting. I'm trying to figure out a solution but my main focus is staying healthy and focused for meet day..
ForearmFreak
04-07-09, 12:57 am
April 6 09
Rev Grip pulldowns 3x12-10
One Arm DB Rows 3x12-10
Hypers 3x15
DB curls 3x12-8
Pre Curls 2x12
Hammers 2x10
Cardio!!! 20 min on the oliptical.
So retarded!!! I am a little over the 220 mark and need to make wieght in 9 days.
The last time I did an actual cardio session was probably 2 years ago
Honestly it wasn't that bad, the time flew by cause of the songs that I was listening too
LOL the machine stopped me because my heart rate was way over where it was suppose to be...is that normal?? lol
Watching the carbs now..and i'm hungrier than ever..i think i'll have a bowl of pasta tomorrow in prep for the squat opener..nothing too crazy...
Hoomgar
04-07-09, 12:22 pm
You are opening with 350 on bench bro? Thats sick! Nail it man.
As for the heart rate, yea if you haven't done any cardio in a long while your rate will be high for a bit until you get your CV health back up. It will only improve your lifts anyway bro. It's good stuff, don't hate it man.
Enjoy that pasta :)
Hg
C.Coronato
04-07-09, 12:32 pm
Looking good brother. Bring it on home ..
Phil800101
04-07-09, 3:13 pm
Solid session bro, nice work! Great volume. Cardio doesn't just suck, it blows.
rob_in_korea
04-07-09, 8:36 pm
Amazing workouts ForearmFreak. Good luck at the meet.
-Rob
atrain11b
04-07-09, 8:58 pm
Good looking workout. I find it easy to do 60 min of cardi if I do 15 min on 4 machines. By the time I am bored with the one, time to move on. Maybe something you could consider for later!
ForearmFreak
04-08-09, 12:22 am
You are opening with 350 on bench bro? Thats sick! Nail it man.
As for the heart rate, yea if you haven't done any cardio in a long while your rate will be high for a bit until you get your CV health back up. It will only improve your lifts anyway bro. It's good stuff, don't hate it man.
Enjoy that pasta :)
Hg
I have been sticking to this diet really well and didn't give into the pasta and meatsauce I was craving..I've been eating brown rice like its my job..trying to lose the last few pounds early so I won't lose sleep over it ya know??
I think my heart rate was going fast because I was moving faster on the machine because a fast paced song came on lol!!!
Looking good brother. Bring it on home ..
That's the plan, everything is falling into place just the way it is suppose to..
Solid session bro, nice work! Great volume. Cardio doesn't just suck, it blows.
lol..i hear you phil...i couldn't imagine doing it for 20 weeks though...that's just insanity..
Cardioooooooooooooooooo
YEAAAAA CARDIO!!!! Are you up to double sessions yet?
Amazing workouts ForearmFreak. Good luck at the meet.
-Rob
Thanks Rob, I can't wait!!!
Good looking workout. I find it easy to do 60 min of cardi if I do 15 min on 4 machines. By the time I am bored with the one, time to move on. Maybe something you could consider for later!
i was really hoping on not doing any cardio for my first contest, but I guess I had to many PBnJ sandwiches on white bread...or was it the late night oreo splurges???
I feel ya on the cardio man, I have to get on one of those machines after squats today... got some weight to lose for my meet on the 25th.
ForearmFreak
04-08-09, 11:16 am
boom, i think for my cardio today after i do my opener i'm going to pull the sled with some weight on there...we'll see what the plan is though..
April 5 09
Bench 135x10 225x8 315x1 350x1
-Didn't realize how close it was to the meet until someone said that it was time to deload..i was like wait what?? why?? i want to go heavy!! i was going for 3 sets of 2 w/370..but the wisdom the experienced lifters had me change my mind so today was my opener day...I thought I was going to open w/ 315 because they always say that your suppose to open up pretty light but that wasn't the case.....MY OPENER WILL BE: 350...that's the plan for now so we'll see what happense come meet day..
nice, its always a good sign when heavy fucking weight feels light and someone has to remind you that its supposed to be a light day. Keep up the good work and good luck with your meet
April 5 09
Bench 135x10 225x8 315x1 350x1
-Didn't realize how close it was to the meet until someone said that it was time to deload..i was like wait what?? why?? i want to go heavy!! i was going for 3 sets of 2 w/370..but the wisdom the experienced lifters had me change my mind so today was my opener day...I thought I was going to open w/ 315 because they always say that your suppose to open up pretty light but that wasn't the case.....MY OPENER WILL BE: 350...that's the plan for now so we'll see what happense come meet day..
sick. hope you get that 350 opener. kill it.
ForearmFreak
04-11-09, 12:16 am
nice, its always a good sign when heavy fucking weight feels light and someone has to remind you that its supposed to be a light day. Keep up the good work and good luck with your meet
thanks hallde, will do..
sick. hope you get that 350 opener. kill it.
thanks J, everything should be going as planned..
ForearmFreak
04-11-09, 12:23 am
April 8 09
Squat 135x10 225x8 315x5 365x3 385x3
Sled Pulls for Cardio up and back is one set...5 sets w/ 1 plate...wooooweee still feeling it in my quads...i'm def going to throw this is on leg day from now on..
So since last Sunday I weighed in at 224.9 and didn't want to throw all my training down the drain by being bumped up to the 242 class. So yes I have been dieting down. I never really did a diet before and I know your not suppose to do that for your first meet but, I'm not here for second place..get it?? Within a day I figured out my diet and wow I can't wait for it to be over..I'm just under 219 according to the Wii Fit that my girlfriend has but I'll get the official number tomorrow before I hit the gym..
Question for all those who have dieted before...is there anything I can eat or do that will reduce the amount of water retention that my body is holding??? thanks
April 8 09
Squat 135x10 225x8 315x5 365x3 385x3
Sled Pulls for Cardio up and back is one set...5 sets w/ 1 plate...wooooweee still feeling it in my quads...i'm def going to throw this is on leg day from now on..
So since last Sunday I weighed in at 224.9 and didn't want to throw all my training down the drain by being bumped up to the 242 class. So yes I have been dieting down. I never really did a diet before and I know your not suppose to do that for your first meet but, I'm not here for second place..get it?? Within a day I figured out my diet and wow I can't wait for it to be over..I'm just under 219 according to the Wii Fit that my girlfriend has but I'll get the official number tomorrow before I hit the gym..
Question for all those who have dieted before...is there anything I can eat or do that will reduce the amount of water retention that my body is holding??? thanks
right on man. i may have missed it, but what are you planning on opening with your squat and deadlift?
as for the water retention, you could use a diuretic, otherwise i think green tea, cranberry juice, and cabbage are natural diuretics. i'm sure other people on here have some better advice for you though.
Phil800101
04-14-09, 2:16 am
Solid session FF! I bet your legs are fried.
Sounds like a good call. To lose more water, drink more water. You could try something like Animal Cuts (it has natural diuretics in it)...as long as you keep the clean cals coming in (as well as the EAAs/BCAAs) I don't think you'll lose any lean mass. The low-cal/low-sugar cranberry juice might not be a bad idea either.
right on man. i may have missed it, but what are you planning on opening with your squat and deadlift?
as for the water retention, you could use a diuretic, otherwise i think green tea, cranberry juice, and cabbage are natural diuretics. i'm sure other people on here have some better advice for you though.
Yep and cut back on the sodium man.
nice squatting there brother.
Psycho77
04-14-09, 8:52 pm
April 6 09
Rev Grip pulldowns 3x12-10
One Arm DB Rows 3x12-10
Hypers 3x15
DB curls 3x12-8
Pre Curls 2x12
Hammers 2x10
Cardio!!! 20 min on the oliptical.
So retarded!!! I am a little over the 220 mark and need to make wieght in 9 days.
The last time I did an actual cardio session was probably 2 years ago
Honestly it wasn't that bad, the time flew by cause of the songs that I was listening too
LOL the machine stopped me because my heart rate was way over where it was suppose to be...is that normal?? lol
Watching the carbs now..and i'm hungrier than ever..i think i'll have a bowl of pasta tomorrow in prep for the squat opener..nothing too crazy...
arrrrgghhhh! cardio!!!!
Good work on the cardio tho.
ForearmFreak
04-15-09, 10:49 am
right on man. i may have missed it, but what are you planning on opening with your squat and deadlift?
as for the water retention, you could use a diuretic, otherwise i think green tea, cranberry juice, and cabbage are natural diuretics. i'm sure other people on here have some better advice for you though.
thanks for the diuretic help..as for the squat i think i'm opening with 385-395...and for deadlift i don't really know yet..i'm thinking 475
Solid session FF! I bet your legs are fried.
Sounds like a good call. To lose more water, drink more water. You could try something like Animal Cuts (it has natural diuretics in it)...as long as you keep the clean cals coming in (as well as the EAAs/BCAAs) I don't think you'll lose any lean mass. The low-cal/low-sugar cranberry juice might not be a bad idea either.
I have been looking to see what cuts is all about..i don't have the time or the dough to use cuts effectively but next time i'm looking to cut i'll keep that in mind..thanks phil!
Yep and cut back on the sodium man.
yea i've been watching that very closely, and its been making a difference
nice squatting there brother.
thanks scals
arrrrgghhhh! cardio!!!!
Good work on the cardio tho.
No more for me, damn just walking up and down the stairs at school is enough..lol
C.Coronato
04-15-09, 11:03 am
looking good FF .. watching carbs is no joke.
ForearmFreak
04-15-09, 11:39 am
yea it sucks big time..i just want to eat a box of poptarts...lol
ForearmFreak
04-15-09, 11:42 am
I'm going to the gym to help tear down the mono lift and set up the benches in the trailer tonight..that'll be my workout with weights for the week..
I've just been using bands at my house getting the blood flowing through me and staying loose..going to stretch a lot the next couple of days so i'm not tight for saturday...
And as of saturday..as in the saturday before easter..i weighed in at 216!! I was excited to see that on the scale. Had steak for the first time in the past 2 weeks last night and omg it was amazing...going to weigh in and see where i'm at tonight and judge what foods i'm going to eat until the weigh in..
Sounds like a good plan bro. Moving that equipment around is a workout in itself for sure.
That steak sounded good, like the one I chawed this morning :)
ForearmFreak
04-17-09, 3:49 pm
Alright fellas here it is time for the day to lay it out all on the line. I'll be leaving here in about a half hour to go way in..i'll take my laptop with me to the hotel and see if i can get internet there...but if ya don't here from me tonight tomorrow is the day..the day to finally lay it out all on the line..
I prepared myself to the fullest I possibly could this week and the months prior..now its time to show them what i got..Nervousness will settle in but I am going to give it my best and go in with confidence because I have done these weights before and I know what to do...its all up to me, its going to be a great experience and one i will never forget..
Just wanted to thank all of you that have been posting in my journey and encoraging me every step of the way..thanks fellas...
Do big things bro! We'll be watching for your updates.
Hg
Phil800101
04-18-09, 2:45 am
Damn, looks like I missed ya before you took off...
Good luck tomorrow, KILL IT BRO!
Psycho77
04-18-09, 12:01 pm
Praying for the best for ya FF. Kill it, Kill it hard!
ForearmFreak
04-19-09, 7:03 pm
Lets start from the very beginning.....About 2 weeks out I weighed in at 224.9 lbs and thought I should diet down a little bit. So i changed what I was currently eating and lost the weight..and some...
Friday night I weighed in at 212lbs!!! Holy cow!!! I didn't know I lost that much! Well if I ever wanted to cut down to another weight class or just cut in general I know exactly what I would have to eat....
Right away I started eating high sodium foods and chasing it with gatorade to attempt to put on some weight..Chicken noodle soup cooked in white rice= perfect formula!!! I was feeling pretty bloated but whatever..I didn't get to eat all the food that I wanted to because of being nervous the night before and what not...
I usually sleep like a rock...a bomb could go off next to me and I wouldn't wake up, i'm just a deep sleeper what can i say? I never have trouble falling asleep but on that night I couldn't get to sleep. Millions of thoughts were running through my head...Am I going to bomb out? Did the week off kill my strength? so on and so forth...
Saturday- 6am
Woke up ready to roll, had 2 oatmeal ready to go bars which are amazing i might add and a protein shake...sipped on a mix of 1/2 gatorade and 1/2 water..until rules were at 9. Checked out of the hotel and made the way to the homeland of weights York, Barbell.
This place was made for meets, one platform that was higher than the floor so if you looked down, the people were right there. They could spit and it would hit you in the face, that's how close they were..
Pacing back and forth and trying to get the knots out of my stomach from being so nervous i needed to do something...went outside got some fresh air and kicked back and joked around with some of the other guys..that really helped..
Saturday 1130- Show them what you got
Sqaut: 365...smoked
Squat: 405...smoked
Squat: 445...down and up with a little struggle.......(new pr and new IPA world record)
Bench: 340...felt a little heavier that i thought it would be
Bench: 360...MISS...almost had it
Bench: 360...MISS...WTF!!! no chance on that one..i was out of gas and i had to readjust my wrist wraps at the end and that messed up my concetration...
Before the deadlift, I was beating myself up about missing the weight because I know I can nail that..oh well...had some time inbetween lifts to have a few PBJ sandwiches...and that helped me out a lot...
Dead: 440..smoked
Dead: 460..smoked
Dead: 515..smoked
lol on the first two attempts Gene yelled "PUT SOME WEIGHT ON THE BAR!!" I was just so out of gas to try a 550+ dead..
At the end of the day and when all the chalk had settled my total came out to be: 1300lbs (Which is now the new world record for the IPA). I'm pretty happy with that but for next time I won't worry as much about loosing the weight. I felt that if I had been a little heavier, that would have really worked in my favor.
I won my weight class even though there was only one other guy in it. I didn't know this until my name was called...but I also had won Best Raw Lifter, which I still don't get b/c cuenco (Kingkongpronged) had a higher total than I did (1375) and he was raw too...
All in all it was a great day! 2 records and 2 sick trophies! Met some new people and had a blast which this one was all about. I want to thank all of you on here for your support and answering my questions that i had and keeping me motivated! Thanks fellas..
Psycho77
04-19-09, 10:07 pm
Damn FF.
2 records, 2 trophies.................shit, you owned that meet bro.
CONGRATULATIONS Big Man!
rob_in_korea
04-19-09, 11:48 pm
Wow FF. Congrats on your meet, you really destroyed it.
-Rob
Phil800101
04-20-09, 4:05 am
Fucking awesome bro, huge congrats! You really kicked some ass my man.
C.Coronato
04-20-09, 12:24 pm
hell fucking yes brother. Congrats on the records! Thats sick. Def an accomplishment man. Awesome.
G Diesel
04-20-09, 12:37 pm
Good shit bro... Amazing performance. Inspiring.
Peace, G
Awesome results bro. You worked your ass off and did amazing.
That comment about Gene reminds me about the comments to Frank at the Arnold, hahahaha.
ForearmFreak
04-20-09, 3:36 pm
Damn FF.
2 records, 2 trophies.................shit, you owned that meet bro.
CONGRATULATIONS Big Man!
thanks psycho, i had a great time and thanks for all your support along the way
Wow FF. Congrats on your meet, you really destroyed it.
-Rob
Thanks Rob..
Fucking awesome bro, huge congrats! You really kicked some ass my man.
Thanks phil, wish I could have nailed the 360 but ya can't win them all..well at least for now!
hell fucking yes brother. Congrats on the records! Thats sick. Def an accomplishment man. Awesome.
Thanks TTL now it's your turn to bring home the 1st place trophy at your up coming comp.
Good shit bro... Amazing performance. Inspiring.
Peace, G
The Godfather G Diesel! Thanks for stopping in!! Always great to have support from top guys in the game.
Awesome results bro. You worked your ass off and did amazing.
That comment about Gene reminds me about the comments to Frank at the Arnold, hahahaha.
Thanks scals, can't wait to see what you do for your competition too! psst psst hey frank..frank!! lol good times..
Fucking awesome man. Must feel great.
ForearmFreak
04-21-09, 10:55 am
1st Squat : http://www.youtube.com/watch?v=iIhxnUbPqh4
2nd Squat: http://www.youtube.com/watch?v=NIQ0Wi1ayXU
3rd Squat: http://www.youtube.com/watch?v=WAQAv4Z6sSY
1st Bench: http://www.youtube.com/watch?v=Nuj4skjofDY
2nd Bench: http://www.youtube.com/watch?v=R5QhLXHSFUc
3rd Bench: http://www.youtube.com/watch?v=aSLFAdIhRdE
1st Deadlift: http://www.youtube.com/watch?v=-tqa2clrpYE
2nd Deadlift: http://www.youtube.com/watch?v=-tqa2clrpYE
3rd Deadlift: http://www.youtube.com/watch?v=4G12FZLEVKw
C.Coronato
04-21-09, 11:02 am
Videos are awesome homie. And yes sir. That shit just AMPED ME UP.
Psycho77
04-21-09, 12:36 pm
Sick vids FF.
ForearmFreak
04-21-09, 12:44 pm
Videos are awesome homie. And yes sir. That shit just AMPED ME UP.
kill those workouts tonight!!!
Sick vids FF.
thanks psycho..
Phil800101
04-21-09, 2:26 pm
Awesome vids bro!
1300 total. Congrats bro. I knew you would do big things. I was originally going to make it out to this since it was so close to me but my weekend prevented it. Glad to hear you did so good man. Congrats on that new record.
Hg
ForearmFreak
04-22-09, 10:11 am
Awesome vids bro!
thanks phil..
1300 total. Congrats bro. I knew you would do big things. I was originally going to make it out to this since it was so close to me but my weekend prevented it. Glad to hear you did so good man. Congrats on that new record.
Hg
Too bad you couldn't have come hg, would have been great to have you there...York Barbell is a special place.
Nice videos, you looked like you could have gotten more on your squats and deads.
rob_in_korea
04-22-09, 9:42 pm
Thanks for those videos FF. They are very motivating and congrats once again.
-Rob
1st Squat : http://www.youtube.com/watch?v=iIhxnUbPqh4
2nd Squat: http://www.youtube.com/watch?v=NIQ0Wi1ayXU
3rd Squat: http://www.youtube.com/watch?v=WAQAv4Z6sSY
1st Bench: http://www.youtube.com/watch?v=Nuj4skjofDY
2nd Bench: http://www.youtube.com/watch?v=R5QhLXHSFUc
3rd Bench: http://www.youtube.com/watch?v=aSLFAdIhRdE
1st Deadlift: http://www.youtube.com/watch?v=-tqa2clrpYE
2nd Deadlift: http://www.youtube.com/watch?v=-tqa2clrpYE
3rd Deadlift: http://www.youtube.com/watch?v=4G12FZLEVKw
badass vids
ForearmFreak
04-26-09, 10:02 pm
Nice videos, you looked like you could have gotten more on your squats and deads.
My squat I was wayyy nervous and probably could have done more but it was my first time..so ya know..and dead, yea i think i sold myself short on that to be honest...i felt like I could have done 530+ but I was running out of gas ya know??
Thanks for those videos FF. They are very motivating and congrats once again.
-Rob
thanks rob
badass vids
thanks j
ForearmFreak
04-26-09, 10:07 pm
Getting back into the things...
First real workout since meet
-did shoulders earlier in the week and it was ok, naggin pain though is starting to come back
-my right hip is all messed up for some reason, I don't remember hurting it in the meet and looked at my videos to see if my knees went in but they didn't so i dont' know..going to a pt tomorrow to check out what's up b/c i have had problems with this in the past..
Bench: 4/26/09
Bench 10x135 10x225 10x225
Flat db bench..1?? for 5...switched to incline with same weight for 5
Improvised incline bb bench: 10x135 8x155 10x155
Didn't really do much today because I really didn't have a plan in mind for after the meet. I need to come up with a new routine and will be working on that this week. Just bought my own place today and will be renting it out and going to school this fall, so we'll see what happens then...
Finals week these next few weeks...DEADLINES DEADLINES DEADLINES!!!! Got a lot of work to do in the next few weeks!!
jayanticoli
04-27-09, 9:09 am
u bought a house??? where at ???
ForearmFreak
04-27-09, 12:11 pm
u bought a house??? where at ???
yessir..it's in bethlehem after the new police station but before keystone pub...
jayanticoli
04-27-09, 12:16 pm
thats awesome bro i didnt know u were lookin i woulda helped you out my best friend is a realtor....did u get the 8000 tax credit????
You pussy. That last deadlift attempt looked like you were picking up a feather! Hahahaha. Come on I had to :)
ForearmFreak
04-28-09, 1:11 pm
thats awesome bro i didnt know u were lookin i woulda helped you out my best friend is a realtor....did u get the 8000 tax credit????
nah man, the hell is that anyway?? Its not like I bought a house house..its like a half double and I'm living on the one side..paying rent an stuff
You pussy. That last deadlift attempt looked like you were picking up a feather! Hahahaha. Come on I had to :)
LOL!!! wait till i meet up with you at an abc and then we'll see whats up..haha
jayanticoli
04-28-09, 1:34 pm
first time home owners are entitled to an 8000 tax credit on theier return if they buy a home before december 1 of 09'....talk to ur accountant about it cause u can file for it now!! and u get a check for 8g's free and clear its through the stimulus package obama did
Phil800101
04-29-09, 1:51 pm
Solid session bro! Nice work.
Good luck with all the finals.
ForearmFreak
05-04-09, 11:01 pm
first time home owners are entitled to an 8000 tax credit on theier return if they buy a home before december 1 of 09'....talk to ur accountant about it cause u can file for it now!! and u get a check for 8g's free and clear its through the stimulus package obama did
I don't think your catchin my drift. I am renting a place, like a I kinda bought it and stuff but it's a month to month rent....does the 8000 apply to that, cause i know i could def use that kinda cash.
Solid session bro! Nice work.
Good luck with all the finals.
Thanks phil, i know you know where i'm coming from with the finals and all..
jayanticoli
05-05-09, 12:41 pm
did you sign a mortgage and put a down payment??? like actually buy the home>
ForearmFreak
05-05-09, 12:41 pm
4/29/09
Squat 10x135 10x185 (both atg) 5x315 8x355
Sled 2p......2p.....3p.......4p.....(toasted)
Calfs 20x135 20x315 20x185
4/30/09
Straight Bar Curls 10x10's 10x25's 10x35's 6x45's
DB Curls 7x40 ss 7x20 8x35 ss 6x25 8x35 ss 8x30
DB Hammers 10x30 10x50 10x60
Dips 5 sec down and explode up for 8 reps......added 100lb x10 reps....bwx20 explode
Jay Fry Press...10x30 10x30 10x30
Rope Pushdown 15x60 15x70 16x80
ABS- 60 reps throughout the workout on swiss ball
5/3/09
DB Bench 10x105 6x115 8x115
Decline HS- 10x2p 10x3p 6x4p
Incline HS-10x1p 10x1p+10 10x1p+25
Pec Dec-10x90 10x90 Swiss ball fly's w/ 20lb db's for 10
5-4-09
Pullups 10xbw 8xbw+25 6xbw+35
CG Pulldown 10x140 8x200 10x200
1 arm rows 20x125 10x135 10x145
Cable Pullover 10x40 10x40 10x40
Trying to make up a routine now that the meet is over, can't really figure out what to do yet...still in the experimenting phase
Phil800101
05-05-09, 1:48 pm
Sick sessions FF! Keep it up. I'm sure you'll have a split figured out soon.
Firedrake
05-05-09, 8:26 pm
There's nothing wrong with experimenting -- see what your body responds to, then kick its ass!
ForearmFreak
05-06-09, 3:28 pm
There's nothing wrong with experimenting -- see what your body responds to, then kick its ass!
that's the plan!
ForearmFreak
05-07-09, 4:14 pm
5-7-09 (Officially week 2 for squat. Target rep is 3-5 reps)
Squat: (used choked blue bands-about 200 pounds of tension)
bar+bandsx8, 115+bandsx5 155+bands x 3, 245+bands x3, 295+bands x 5
Sled pull: 2 times up and back, 1st time walking, 2nd time running
1 plate, 2 plate, 3plate...gotta get better at these
Calfs 20x185 10x205 10x225
30 reps of decline bench situps..done
I need to get my sleep schedule in check big time...i missed today because I woke up too late. Off today (pissed) and tomrrow maybe...but am going to pull saturday...
Psycho77
05-12-09, 10:04 pm
Solid workout FF.
ForearmFreak
05-12-09, 11:53 pm
Solid workout FF.
thanks psycho..i did some benching and whatnot this week but i'll post the rest up on here after squats tomorrow night..finals week is killing me!!!
Phil800101
05-13-09, 12:01 am
Solid workout FF.
x2! Good stuff.
ForearmFreak
05-14-09, 11:27 pm
thanks phil
Last Sunday was a real big reality slap in the face for me. Ever since I cut the weight for the comp. my weight has been slowly getting back to where it was. Well on my last heavy day I was 224lbs and i'm still yet to see 220. I still remember that last workout..i smoked 350 for 3 sets of 3 and finished off with 3 board work for 3 sets and finished my last set w/ 410 and hit it for three....
Last week...not even close to where I thought I would be..
Did my regular warmup 1p 2p 3p and then it was time for 3 board. The goal was to hit 5 clean and perfect reps..So i figured I would start w/ 380 b/c my max before that was 410..barely get if for 2!!! WTF???!!! So after cooling off i realized that I need to start over and started again w/ 365..did it but not all 5 clean reps...like they say..third time's the charm..smoke the final set for a good solid 5 reps! Then finished off the workout with 5 sets of floor presses working up to a set of 5 reps w/ 275...
Wed 5-13-09
Squat 1p 2p 3px5 5x385...backdown set 20x315!!! <<<< thought I was going to die during the set
Yoke Walk..this was really fun..hard..but fun..sets were up and back..added more weight each time..final set was 4(45's) 2 (25's) 2 (35's) + the weight of the yoke which was 100lbs...do the math..that's some heavy weight!!
315x20 must have been tough as shit. Great job
Psycho77
05-17-09, 1:03 pm
some sick squatting there bro. 385 then into 315 for alot of reps..............insane!
ForearmFreak
05-18-09, 3:05 pm
315x20 must have been tough as shit. Great job
it was one of those moments that I thought I was going to pass out or puke during the set..good grief did my legs hurt for the next couple of days...
some sick squatting there bro. 385 then into 315 for alot of reps..............insane!
yessirrr that's how we get it done at southside!!!