View Full Version : "Bigger than yesterday, smaller than tomorrow."
I'm fairly new to the FORVM, but I have been lifting for quite some time now.
I started lifting hardcore my senior year of football (last year) to be the best I could.
6 weeks in to the season, I tore my labrum, lat, rotator cuff, and had biceps tendinitis.
I don't feel pain like most people, I welcome it.
I didn't tell anyone of my pain, but pushed through it finishing the football season.
Then I wrestled all winter with it.
I didn't find out what I did to my shoulder till later when I went to the doctor.
After wrestling, I went to rehab. That shit didn't work.
My shoulder still hurts, but it comes and goes.
I should get surgery, but I'm not doing that.
And I have tried almost every type of treatment.
If you have something that will help, let me know.
I'll try it, but enough of this.
I'm the kind of guy that you see in the gym busting his ass.
Day in and day out, never missing a day.
Dripping with sweat, and grunting over his next set.
He doesn't stare at the chicks in the weightroom.
He doesn't talk to his friends, or check his cell every set.
He just sits there with a blank stare, waiting for his next set.
but why does he never seem to get bigger?
He's here everyday isn't he?
You wanna know why? My nutrition sucks.
The people that say Nutrition is 90% of the battle are correct in my eyes.
I've dieted before, and I felt amazing.
But, I always fail when I try to diet.
This time around, I want to keep my nutrition in line.
I want to get that size I have always wanted.
I will not fail.
Animal brothers, I welcome you to critique every part of my diet/plan.
I want you to get on my ass when you see me being lazy.
When you notice a lacking body part, I want you to call me out.
But realize, I'm still new to this sport.
Every single word you say, will not fall upon deaf ears.
I will chew up your words, and digest them.
I will make them a part of me.
So I welcome you to critique.
5'8" - 181.6
This is what I weigh today, not that it matters.
I don't care what I weigh.
I just want to build my temple.
I want to lose this fat that I have accumulated from being unhealthy.
I want to get lean for once in my life.
Even have an ab show.
The pieces of this puzzle will fall together this time.
My workout.
Day 1 - Chest/Tri's
Day 2 - Legs/Abs
Day 3 - Back/Bi's
Day 4 - Shoulders/Traps/Abs
My supplements.
- UN Micronized Creatine (I think I don't respond to creatine, insight would be helpful here.)
- Animal Pump
- Animal M-Stak
- Animal Shock Therapy ( Should i take this? It's my dads. Idk if it will be helpful)
- Caffeine pills
- Various N.O. products
- Whey protein
- Multi-vitamin
- BCAA Drink
Wednesday.
I was feeling a bit sluggish due to all the homework I had to do last night,
so I only went to the gym to deadlift, and train my abs.
Deadlift - 8x315. 8x315. 1x405.
After this I went to the school dinner,
and then proceeded to play basketball for 4 hours.
Time to eat! :D
Alright.
Forgot to post my workout on Monday.
Back/Bi's
Deadlift - 8x315, 8x315, 6x315 (Forgot my belt, and didn't want to hurt my back)
1 Arm Rows - 8x70, 8x70, 8x70
Curls - 8x45, 7x45, 6x45
Preacher Curls - 8x50, 8x60, 6x60.
I know i missed some things, but i had a fast tempo.
I was sweatin a lot. I am going to incorporate some rows,
and a bit more bi's next time.
Lethal_Banana
04-01-09, 2:03 pm
Welcome to the FORVM! Looks like you have a good start going. Remember that supps won't replace your diet. Keep to eating every 3 hours and you'll be on your way to hyoogeness :)
If you take M-Stak you have to eat like you mean business, it will give you the size with minimal fat gains. At least this is what it did for me bro. And about the Shock Therapy, I dig it. It gives me a great kick and some insane focus to get through the workouts. Some people take both ST and Pump, they give different kinds of energy plus that Pump has creatine in it. So experiment and find a good combo for yourself bro :) Oh, and those BCAAs are good stuff, will help you recover when taken around your workouts.
Cheers,
ÖB
Welcome to the FORVM! Looks like you have a good start going. Remember that supps won't replace your diet. Keep to eating every 3 hours and you'll be on your way to hyoogeness :)
If you take M-Stak you have to eat like you mean business, it will give you the size with minimal fat gains. At least this is what it did for me bro. And about the Shock Therapy, I dig it. It gives me a great kick and some insane focus to get through the workouts. Some people take both ST and Pump, they give different kinds of energy plus that Pump has creatine in it. So experiment and find a good combo for yourself bro :) Oh, and those BCAAs are good stuff, will help you recover when taken around your workouts.
Cheers,
ÖB
Thanks man,
but i dont use all these supplements right now.
I know M-Stak is a hardgainer,
so while im cutting- im not using it.
I tried Shock Therapy and didn't like it so much.
I stick to my caffeine pills.
I swear they're the miracle supplement.
YES. I LOVE BCAA'S. yum. they help so much.
Wednesday - Delts/Traps.
Smith Military - 8x135, 8x135, 8x135.
Reverse Flyes - 12x25, 12x25.
Arnold Presses - 8x50, 7x50, 6x50 (Hard as fuck, damn laggin delts)
Upright Rows - 8x95, 8x95, 8x95
Shrugs - 8x225, 8x225, 8x225.
Can't remember anything else i did.
but, im starting to keep a journal monday.
i feel great, getting leaner, but maintaining muscle. :D
Thursday - Back/Bi's
I love back days.
Deadlift - 6x315, 6x335, 6x355, 3x355 (couldnt get more than 3 on last set)
Lat pulldowns - 8x135, 8x150, 8x150
1-arm rows - 8x70, 8x75, 8x75
Curls - 8x45, 8x50, 6x50 (first time using 50's! :D)
BB Curls - 10x45, 8x65, 6x75, 4x85, 2x95
Cable Curls - 8x40, 8x60, 8x60 (first time doing these, and i could feel it really good. I suggest people to try these out if they haven't)
Abs
Pretty sure that is all i did.
just worked out and i cant even remember. ha.
night all.
Lethal_Banana
04-02-09, 9:57 pm
Good work man! Staying lean and keeping muscle is what we want to see! ;)
Cheers,
LB
Keep pounding in here, bub. Looking solid so far.
Keep pounding in here, bub. Looking solid so far.
Thanks bro,
I am gonna go try and hit these pecs hard now.
Thanks bro,
I am gonna go try and hit these pecs hard now.
My advice, drop your weights a little bit and really focus on squeezing the muscle then entire rep.. especially on presses. This is something that I really have to focus on in my chest workouts, but it helps a lot.
My advice, drop your weights a little bit and really focus on squeezing the muscle then entire rep.. especially on presses. This is something that I really have to focus on in my chest workouts, but it helps a lot.
Damn didn't get this post in time.
I will next workout for sure though.
Thanks bro.
Friday - Chest/Tri's
DB Bench - 8x60, 8x65, 8x70.
DB Flyes - 8x45, 8x45, 8x45.
DB Incline - 8x50, 8x50, 8x50.
DB Pullovers - 8x75, 5x75.
Dips - 8x0, 5x0, 9x0.
Abs - everything to failure +1.
I did supersets from pullovers to dips for 2 sets.
I missed Cable Crossovers, and Skull Crushers,
but I was dead tired, from drunk people being loud last night.
weedlewott
04-07-09, 6:58 am
Hey bro. Looks like you're doing a good job so far. What do you do for legs? I also noticed that you don't have an eating plan anywhere. Could you do that so that we can hit up what you're eating and give guidance? You said that you fail at dieting. Maybe it's just your perspective and insight. Good luck with your gains though. I hope to see you accomplish it all. Go out and get big. Definately subbed.
Monday - Chest/Tri's
DB Bench - 8x65, 8x65, 8x65.
DB Flyes - 8x40, 8x40, 8x40.
DB Incline - 8x50, 8x55, 8x55.
Dips - 12, 12, 11.
This workout was horrible, because I could not sleep the night before.
If I don't get sleep, then it shows in my workout.
I did learn that in order for me to build a chest,
I have to use DB's.
Atleast something good came from this day.
Tuesday - Legs[Quads]
(On a side note, I don't do legs as much as upper body because my legs/back genetically grow faster than my other bodyparts. Hopefully you can tell by my numbers.)
Standing Calf Raises - 12x225, 12x315, 12x315
Leg Press - 8x470, 8x470, 8x470.
Seated Calf Raises - 12x90, 12x90, 12x90.
Leg Extensions - 8x180, 8x180, 8x180.
Squats - 8x135, 8x135.
Stopped after the squats because I couldnt even walk anymore.
I also forgot to do my hamstrings but I'll just work them in with my deadlift workout.
Hopefully I can do that Thursday if my legs recover by then.
- Also, my diet is in check,
but I will start showing you guys.
Im a little miss and hit sometimes,
but its hard at college.
Wednesday - Delts/Traps
Smith Military - 8x135, 8x185, 8x185.
Arnold Presses - 8x50, 8x50, 7x50.
Shrugs - 8x225, 8x255, 8x225.
Upright Row - 8x95, 8x95, 7x95.
2-Way Shoulder - 10x15, 10x15.
Reverse Flyes - 10x25, 10x25.
Thursday - Back/Bi's
Deadlift - 135x8, 225x8, 315x8, 385x3, 435x1.
1-Arm Rows - 75x8, 80x8, 80x8.
Rows - 135x8, 155x8, 155x8.
Lat Pulldowns - 135x8, 135x8, 150x8.
Curls - 6x45, 6x45.
BB Curls - 10x45, 8x65, 6x75, 4x85, 3x95.
Cable Curls - 8x40, 8x40, 8x50.
Great workout IMO.
Good work in here, Sid the kid. Keep poundin'
Thanks man,
I'm gonna start taking measurements and weight records soon.
Chest here in a bit.
Monday - Chest/Tri's
DB Bench - 8x70, 8x70, 7x70.
DB Flyes - 8x45, 8x45, 8x45.
Dips - 15, 12, 12.
Pushdowns - 6x150, 8x150, 8x150.
Seated Extensions - 8x60, 8x60, 8x60.
Abs - Everything to failure +1.
Also ran for 7 minutes.
Good work, bub. Feeling that today?
Yeah, just in my chest.
Tuesday - Legs
Squats(ATG) - 8x225, 8x225, 8x225.
Leg Press - 8x450, 6x500, 6x500.
Leg Extensions - 8x180, 8x180, 5x230.
Seated Calves - 8x90, 8x90, 8x90.
Good Mornings - 8x135, 8x185, 8x185.
Solid leg day.
I almost fell down later on just standing.
Nothing like throwing up in your mouth too.
Yummy.
mritter3
04-14-09, 6:52 pm
hey sid nice workout, legs are gonna be burning tomorrow, so what supps are you taking right now? What does your diet consist of? if you are trying to cut down a little, than i would suggest some more cardio. looking good bro
Diet = no bad foods.
I eat healthy 24/7.
Cardio is minimal.
Plus I eat till i feel preggo and just a bit more.
Also, atm im only using protein/creatine.
ATLAS64
04-14-09, 11:20 pm
Diet = no bad foods.
I eat healthy 24/7.
Cardio is minimal.
Plus I eat till i feel preggo and just a bit more.
Also, atm im only using protein/creatine.
Make a log of your daily eating habits for a couple of days...account for your macros your protein fat and carbs (just estimate doesnt have to be exact), also record the times of day you eat(thats very important for energy balance and controling bodyfat).
From here a lot of seasoned individuals will be able to critique your diet. Theres always room for improvement on diet.
Your training looks great. Your moving a lot of weight with your deadlift. I'm also impressed your using DB movements for chest to work around your shoulder injury thats smart bro. Don't completely give up on rehab though. I had the same problem with my shoulder(as do a lot of people on here) and working with bands doing rotator cuff exercises once or twice a week has helped tremendously. Also, doing unweighted shoulder movements in a pool is good bc of the constant resistance. Maybe try some of these and see how your shoulder feels after a few weeks. Just be careful with your shoulder if it keeps giving your problems...guys like us are young and can afford the time off to heal and do things right if it is needed. "Its ok to work through hurt, not an injury"
Good Luck bro
ATLAS64
04-14-09, 11:40 pm
I almost forgot..... KEEP TRAINING UR ASS OFF!!! EAT LIKE A HORSE AND TRAIN LIKE A BULL
Make a log of your daily eating habits for a couple of days...account for your macros your protein fat and carbs (just estimate doesnt have to be exact), also record the times of day you eat(thats very important for energy balance and controling bodyfat).
From here a lot of seasoned individuals will be able to critique your diet. Theres always room for improvement on diet.
Your training looks great. Your moving a lot of weight with your deadlift. I'm also impressed your using DB movements for chest to work around your shoulder injury thats smart bro. Don't completely give up on rehab though. I had the same problem with my shoulder(as do a lot of people on here) and working with bands doing rotator cuff exercises once or twice a week has helped tremendously. Also, doing unweighted shoulder movements in a pool is good bc of the constant resistance. Maybe try some of these and see how your shoulder feels after a few weeks. Just be careful with your shoulder if it keeps giving your problems...guys like us are young and can afford the time off to heal and do things right if it is needed. "Its ok to work through hurt, not an injury"
Good Luck bro
Thanks man.
I just started swimming and hot tubing it up.
Hopefully that helps.
Also, I would use a resistant band,
but I don't know what lvl i would need or where to get it.
I feel like my back/legs are so much better than my arms/chest.
I'm doing everything I can to get em up.
I don't really want to keep track of my macro's,
so what if i take pictures of my food? :D
Here's a sample day @ school.
9:30 - Wake + caffeine pill.
11:00 - Lunch.
Salad(cucumber, cheese, broccoli, tomatoes)
Hamburger (1-2, if they have them that day)
Cottage Cheese
Fruit (different everyday. pineapple, oranges, applesauce, etc)
2 Glasses water (only drink 1 glass of Gatorade after working out for insulin spike)
----Question: Chocolate Milk after working out really good?
Raisin Bran (only sometimes.)
i'll post a pic of a meal.
http://img27.imageshack.us/img27/1530/saferedirectk.jpg
Thanks man.
I just started swimming and hot tubing it up.
Hopefully that helps.
Also, I would use a resistant band,
but I don't know what lvl i would need or where to get it.
I feel like my back/legs are so much better than my arms/chest.
I'm doing everything I can to get em up.
I don't really want to keep track of my macro's,
so what if i take pictures of my food? :D
Here's a sample day @ school.
9:30 - Wake + caffeine pill.
11:00 - Lunch.
Salad(cucumber, cheese, broccoli, tomatoes)
Hamburger (1-2, if they have them that day)
Cottage Cheese
Fruit (different everyday. pineapple, oranges, applesauce, etc)
2 Glasses water (only drink 1 glass of Gatorade after working out for insulin spike)
----Question: Chocolate Milk after working out really good?
Raisin Bran (only sometimes.)
i'll post a pic of a meal.
Heres some very reasonably priced mini bands that you can use for shoulder training and of course modifying other exercises. http://www.flexcart.com/members/elitefts/default.asp?cid=138&m=PD&pid=246
As for your diet it seems your eating 2-3 large meals a day. Aim for 5-7 smaller meals a day. When you eat 2-3 large meals a day your body will hold onto fat more...now if you eat the same amount of calories and spread it over 5-7 meals your weight will stay relatively the same but your BF% will drop. It also looks like your missing breakfast. Breakfast (break the fast) is immensely important to choke down EVERY morning.
You have permission to become a healthy carb monster! Eat your potatos, oatmeal, whole wheat bread, brown rice, wild rice, whole grain cereal, fruits, and vegetables. Don't be afraid of carbs..CARBS DO NOT MAKE YOU FAT...(overeating, UNDEReating, and eating 2-3 large meals a day will all increase body fat). Add more healthy carbs to every meal and you will get a protein sparing effect that is extremely important if you want to increase your lean body mass.
Its a lot of information to choke down...just keep things simple.
Eat PLENTY of healthy carbs each meal...eat some kind of protein each meal..fruits or veggies each meal too...(dont worry about overconsuming protein; most people preoccupy themselves with protein when they should be worrying about getting enough healthy carbs to grow..get what you need and be done with it)
Keep bustin it..
Bro, that is my breakfast.
I go to sleep at 2/3 AM.
So I eat late at night.
I keep oatmeal, brown rice, tuna, apples, banana's and protein in my room.
I usually snack on those throughout the day.
But I agree, breakfast is very important.
If I could sleep at a normal time,
and eat eggs in the morning,
it would be great.
Quote:
Originally Posted by Sidle
Sounds like you are one big motherfucker.
Nice bro.
I wish I could get lean.
College makes it hard especially when I don't have the money for food.
I personally think BB'ing is way better than PL'ing.
BB'ing is a lifestyle, and low BF is hard to obtain with size.
PL'ing is lazy to me, and your weight doesn't matter.
Just my opinion though.
I would love to compete in BB someday.
My Response:
Powerlifting and Strongman is a life style too with just as many sacrifices trust me...Mariusz Pudzianowski is a strongman/powerlifter and his body fat is incredibly low at 290+lbs http://i246.photobucket.com/albums/g...dzianowski.jpg
Remember in bodybuilding your weight doesnt matter either, what you look like in the mirror is far more important. I'm not sure how long you have been lifting but try a hybrid routine of powerlifting and bodybuilding if your trying to put on size...never hurts to complement once sport with another. Guys like Branch Warren, Jonney Jackson, Ronnie Coleman and many others owe a lot of their thickness and size to doing some powerlifting early in their careers.
Both disciplines have my respect which is why I mix and match them to find what works best. I wouldn't completely eliminate powerlifting from ur training especially since you are 18 and could gain a tremendous amount of size from it. My most impressive gains have been from periods of powerlifting....I got into bodybuilding later on which has helped me refine smaller muscle groups that powerlifting tends to neglect. Believe in both sports..they work for size. Also powerlifting routines are ROUGH and GRUELING...just watch any video from Westside, Defrancos, or any strongman training or kettlebell training..they use all sorts of of excruciatingly painful work outs to accomplish moving big weight and to move it FAST.
Because I plan to compete in both sports my mantra has always been if you look strong...you better be strong. But if your just doing bodybuilding who cares if your strong or not.
Dont worry about being too lean right now..otherwise you'll never put size on. Just be healthy and train ur ass off. Also, try some heavy work once your shoulder heals it will pay off.
Theres always a way to get sleep, get your meals in and get your work outs in with school...you just gotta plan ahead...and waste zero time. Last summer my room mates a few of my friends went to the gym at 5:15am every morning bc of summer school and work. WHICH SUCKS being a college student..but we did it bc we all love what we do and its worth it. Where theres a will there is a way...you'll figure it out.
Yeah, i try and do what my body tells me to do.
I do some powerlifting stuff when i can.
I'm planning on doing a program this summer:
5 sets of 5 reps for 5 weeks.
3 sets of 3 reps for 3 weeks.
2 sets of 2 reps for 2 weeks.
This sound like a good workout?
I've done the 5x5 before and it helped get me by a plateau,
but that was in the past.
I'd much rather clean bulk and do things right,
and eat healthy year 'round.
Did I mention I'm playing football next year?
Safety/Linebacker I believe.
Need to talk to the coach because those two positions are completely different.
If I'm going safety, i will focus more on running this summer.
If Linebacker, i will focus more on size.
I do believe that powerlifting is good,
I just believe that BB'ing is so much harder.
That's just my opinion.
Also, I CANNOT work out in the morning.
It's not because I wont, or I don't like getting up,
it's because my body will not let me.
I wake up every morning with a "morning sickness" type feeling.
And I need food in me.
Trust me, I've tried this before.
It seems I lift the best at nighttime, like 8ish.
My body is weird.
Yeah, i try and do what my body tells me to do.
I do some powerlifting stuff when i can.
I'm planning on doing a program this summer:
5 sets of 5 reps for 5 weeks.
3 sets of 3 reps for 3 weeks.
2 sets of 2 reps for 2 weeks.
This sound like a good workout?
I've done the 5x5 before and it helped get me by a plateau,
but that was in the past.
I'd much rather clean bulk and do things right,
and eat healthy year 'round.
Did I mention I'm playing football next year?
Safety/Linebacker I believe.
Need to talk to the coach because those two positions are completely different.
If I'm going safety, i will focus more on running this summer.
If Linebacker, i will focus more on size.
I do believe that powerlifting is good,
I just believe that BB'ing is so much harder.
That's just my opinion.
Also, I CANNOT work out in the morning.
It's not because I wont, or I don't like getting up,
it's because my body will not let me.
I wake up every morning with a "morning sickness" type feeling.
And I need food in me.
Trust me, I've tried this before.
It seems I lift the best at nighttime, like 8ish.
My body is weird.
Nonsense "Morning sickness" is for pregnant bitches JK JK JK. I wonder what is doing that to you tho..thats pretty crazy, I hope its nothing serious. I wish I could take you through a powerlifting workout to bring up your respect for it THEY ARE HARD AS FUCK TRUST ME..but im going to make the assumption you will learn that one day from some1 else...RESPECT ALL IRON SPORTS..nuff said
As for football...Speed Box Squats 10x2(50-60% of 1RM), Box Squats, Power Cleans, Hang Cleans, Bulgarian Split Squats, Sled Pulls/Drags...the stronger you are for your weight the faster you will get. Defrancos Training is a perfect example of this..as his athletes get stronger they are also getting faster. As a safety you definently need to find a fine balance between speed and size.
Wednesday - Delts/Traps
Smith Military - 135x8, 185x6, 185x6. (Done with these, don't even feel it)
DB Military - 8x50, 6x60, 6x6.
Upright Row - 8x95, 8x95, 8x95.
Shrugs - 8x135, 8x225, 8x225.
2-Way Shoulder - 8x20, 8x20.
Reverse Flyes - 8x25, 8x25.
Abs - Everything to failure +1.
weedlewott
04-16-09, 6:43 am
Looking good on the lifts bro. keep up the good work. Stay strong.
Nonsense "Morning sickness" is for pregnant bitches JK JK JK. I wonder what is doing that to you tho..thats pretty crazy, I hope its nothing serious. I wish I could take you through a powerlifting workout to bring up your respect for it THEY ARE HARD AS FUCK TRUST ME..but im going to make the assumption you will learn that one day from some1 else...RESPECT ALL IRON SPORTS..nuff said
As for football...Speed Box Squats 10x2(50-60% of 1RM), Box Squats, Power Cleans, Hang Cleans, Bulgarian Split Squats, Sled Pulls/Drags...the stronger you are for your weight the faster you will get. Defrancos Training is a perfect example of this..as his athletes get stronger they are also getting faster. As a safety you definently need to find a fine balance between speed and size.
Haha, yeah I suppose.
No one has ever taught me anything,
I've learned everything I know by myself and looking on forums,
and personal experience.
I will take your word for it,
and hopefully one day you can show me.
I think I'm going to put in Cleans for my Smith Military.
Would that be good?
Looking good on the lifts bro. keep up the good work. Stay strong.
Thanks Bro,
I appreciate it. a lot.
NJC_Manhattan
04-16-09, 8:26 am
Wednesday - Delts/Traps
Smith Military - 135x8, 185x6, 185x6. (Done with these, don't even feel it)
DB Military - 8x50, 6x60, 6x6.
Upright Row - 8x95, 8x95, 8x95.
Shrugs - 8x135, 8x225, 8x225.
2-Way Shoulder - 8x20, 8x20.
Reverse Flyes - 8x25, 8x25.
Abs - Everything to failure +1.
Looking good man
Looking good man
Thanks man.
I don't know if I can do deads today.
My legs hurt from tuesday, haha.
Maybe do clean and press...so you get the best of both worlds
Wow, never though of that!
Thanks man.
Clean and press?
or do them at different times?
I'm with Atlas on this one. I believe the clean and press is far too underrated by bodybuilders. I was the same way until I started doing them for myself. It's a tough lift, but it's one of the best ones there is.
ATLAS64
04-16-09, 10:29 pm
Yea u kill a lotta birds with one stone...ur heart rate is also going to go thru the ROOF
Friday - Chest/Tri's
DB Bench - 8x75, 8x80, 7x80.
DB Flyes - 8x45, 8x50, 8x50.
Cable Crossovers - 8x50, 8x60, 8x60.
DB Incline - 8x50, 8x50, 8x50.
CG Bench - 8x135, 8x135, 7x155.
Dips - 12,10,8.
Cardio - Jog.
weedlewott
04-19-09, 1:49 am
Friday - Chest/Tri's
DB Bench - 8x75, 8x80, 7x80.
DB Flyes - 8x45, 8x50, 8x50.
Cable Crossovers - 8x50, 8x60, 8x60.
DB Incline - 8x50, 8x50, 8x50.
CG Bench - 8x135, 8x135, 7x155.
Dips - 12,10,8.
Cardio - Jog.
Lookin good here kid. Looks like when you hit up a new set, you keep the same weights. Try and get in a little bit higher each set. even with DB. you'll be surprised at the strength increases you get from them. Just five or ten pounds. Sounds like a lot, but it's not. You'll get stronger for sure. Bigger too seeing as how they go hand in hand for the most part. Also, every other week, start with the heaviest set from the two weeks ago.
i.e.
wk 1
DB press 60 lbs max
wk 2
BB press
wk 3
DB press 60 lbs start
Try this for a little while and see how it works out for you. Keep me posted.
mritter3
04-19-09, 10:20 am
Friday - Chest/Tri's
DB Bench - 8x75, 8x80, 7x80.
DB Flyes - 8x45, 8x50, 8x50.
Cable Crossovers - 8x50, 8x60, 8x60.
DB Incline - 8x50, 8x50, 8x50.
CG Bench - 8x135, 8x135, 7x155.
Dips - 12,10,8.
Cardio - Jog.
hey solid workout man, gotta love a good chest day.
Lookin good here kid. Looks like when you hit up a new set, you keep the same weights. Try and get in a little bit higher each set. even with DB. you'll be surprised at the strength increases you get from them. Just five or ten pounds. Sounds like a lot, but it's not. You'll get stronger for sure. Bigger too seeing as how they go hand in hand for the most part. Also, every other week, start with the heaviest set from the two weeks ago.
i.e.
wk 1
DB press 60 lbs max
wk 2
BB press
wk 3
DB press 60 lbs start
Try this for a little while and see how it works out for you. Keep me posted.
I try and use DB's because I have shoulder problems.
BB press is a bit hard,
but I'll try getting back into it.
hey solid workout man, gotta love a good chest day.
Thanks bro.
I appreciate it.
Try starting with floor presses when you get back into barbell bench..that may be a good place to begin bc you can control it easily and u only have a partial range of motion.
Sunday - Back/Bi's
Deadlift - 315x8, 365x6, 405x2.
1-Arm Rows - 80x8, 85x8, 85x8.
Lat Pulldowns - 150x8, 150x8.
DB Curls - 45x8, 45x6, 45x6.
Cable Curls - 8x40, 8x60, 8x50.
Cardio - Ran for 1 hour.
Sunday - Back/Bi's
Deadlift - 315x8, 365x6, 405x2.
1-Arm Rows - 80x8, 85x8, 85x8.
Lat Pulldowns - 150x8, 150x8.
DB Curls - 45x8, 45x6, 45x6.
Cable Curls - 8x40, 8x60, 8x50.
Cardio - Ran for 1 hour.
Looks like you had a big day on Deads...good stuff bro keep cranking em out
bigmike08
04-20-09, 8:35 pm
Sunday - Back/Bi's
Deadlift - 315x8, 365x6, 405x2.
1-Arm Rows - 80x8, 85x8, 85x8.
Lat Pulldowns - 150x8, 150x8.
DB Curls - 45x8, 45x6, 45x6.
Cable Curls - 8x40, 8x60, 8x50.
Cardio - Ran for 1 hour.
Good looking day man, consider me subbed. Im 19 and attending college right now also. Have a bit to relate to also. Keep pounding, Ill be stopping by! Keep busting your ass, Im in your corner.
Cheers,
Mike
Monday - Chest
BB Press - 135x8, 185x8, 205x5.
DB Press - 70x8, 70x7, 70x6.
Cable Crossovers - 70x8, 70x8, 70x6.
DB Incline - 50x8, 50x7, 50x6.
DB Flyes - 8x45, 8x45.
Decline Ball Pushups - 12, 10, 6.
Dips - 12, 9.
Abs - Light work.
weedlewott
04-22-09, 6:34 am
Lookin pretty solid. Nice BB press for someone who claims to be weak. Good start outta the gate. Keep it up.
Lookin pretty solid. Nice BB press for someone who claims to be weak. Good start outta the gate. Keep it up.
Thanks bro,
but I'm a perfectionist.
I'm always striving to be better.
Wednesday - Back
Deadlift - 315x8, 315x8, 405x3.
Yate's - 8x135, 8x185, 8x185.
1-Arm Rows - 8x80, 8x80, 8x80.
Lat Pulldowns - 8x145, 8x160, 10x145.
Shrugs - 225x8, 225x8, 225x8.
Light ab work.
Cardio - 4 1/2 mins @ 7mph. [HATE treadmills]
-kills my shins.
Lifts are fucked up this week since I have been lifting with other people. =\
ATLAS64
04-23-09, 12:17 am
Wednesday - Back
Deadlift - 315x8, 315x8, 405x3.
Yate's - 8x135, 8x185, 8x185.
1-Arm Rows - 8x80, 8x80, 8x80.
Lat Pulldowns - 8x145, 8x160, 10x145.
Shrugs - 225x8, 225x8, 225x8.
Light ab work.
Cardio - 4 1/2 mins @ 7mph. [HATE treadmills]
-kills my shins.
Lifts are fucked up this week since I have been lifting with other people. =\
Find a solid work out partner! And ull be set
weedlewott
04-23-09, 3:58 am
Wednesday - Back
Deadlift - 315x8, 315x8, 405x3.
Yate's - 8x135, 8x185, 8x185.
1-Arm Rows - 8x80, 8x80, 8x80.
Lat Pulldowns - 8x145, 8x160, 10x145.
Shrugs - 225x8, 225x8, 225x8.
Light ab work.
Cardio - 4 1/2 mins @ 7mph. [HATE treadmills]
-kills my shins.
Lifts are fucked up this week since I have been lifting with other people. =\
so far as the whole shins goes... try bananas. Calcium deficiency is one cause of shins hurting like they do. If you're not careful they'll lead to shin splints. Which eventually turn into stress fractures that hurt like hell. Trust me, i had them in Basic Training. Also, new shoes that fit your feet type may help too.
Now that that's out of the way, I would like to say you're doing one hell of a job man. Even with different people you're cranking out some good lifts. Keep doing it the Animal way and going balls to the wall.
Wow, you have made an awesome progress! Nice pulls there in the last workout.
Find a solid work out partner! And ull be set
Yeah, I usually work out by myself,
but I'm playing DB for my college football team next year,
and one of the players wanted to lift with me.
He definitely said it was the hardest he has ever done. :D
so far as the whole shins goes... try bananas. Calcium deficiency is one cause of shins hurting like they do. If you're not careful they'll lead to shin splints. Which eventually turn into stress fractures that hurt like hell. Trust me, i had them in Basic Training. Also, new shoes that fit your feet type may help too.
Now that that's out of the way, I would like to say you're doing one hell of a job man. Even with different people you're cranking out some good lifts. Keep doing it the Animal way and going balls to the wall.
Hmm... I eat banana's daily.
Maybe I should eat more of them?
Thanks bro.
Wow, you have made an awesome progress! Nice pulls there in the last workout.
Thanks man!
I think I had 5 in me at 405,
but I didn't want to completely destroy my back.
Thursday - Delts
DB Military - 8x50, 8x60, 6x60.
2-Way Shoulder - 8x20, 8x20.
Reverse Flyes - 8x30, 8x30, 8x30.
Abs - tons of em.
Did really light work because after my 2-way exercise,
my delts were destroyed,
and BB press on monday made my shoulder hurt.
weedlewott
04-24-09, 2:39 am
Thursday - Delts
DB Military - 8x50, 8x60, 6x60.
2-Way Shoulder - 8x20, 8x20.
Reverse Flyes - 8x30, 8x30, 8x30.
Abs - tons of em.
Did really light work because after my 2-way exercise,
my delts were destroyed,
and BB press on monday made my shoulder hurt.
Good stuff here man. Maybe you should consider moving the 2-way to the end of the workout. Just a suggestion. But everything looks good. Oh, when you BB press, especially with how you say it hurts your shoulders, look into taking like a 5-10lb plate and do some stretchs with them. Hold your arm up elbow at a 90 hand above head and slowly rotate down to a parallel position. do that for about 15-20 times, then switch. Once you finish, do a resistance stretch. You should be a little better off after that.
Everything looks great though. I'm seeing progress. Keep up the good work.
Thanks man,
I bought a couple resistant bands,
and I have wrist straps coming.
Hopefully I can end the pain.
Friday - Chest/Tri's
Started with a 3.5 mile run.
Boy was that stupid.
Dead for lifting.
DB Bench - 8x70, 8x70, 8x70.
Cable Crossovers - 8x50, 8x50, 8x50.
DB Incline - 8x50, 8x50, 8x50.
DB Flyes - 8x45, 8x45.
Tri Pushdowns - 8x130, 8x130, 8x130.
Dips - 10, 10, 10.
weedlewott
04-25-09, 2:48 am
haha. yeah. maybe not so much for the running Pre WO... maybe if it was Leg day and it was like 5 minutes. Good work though. How did your shoudler hold up to the DB Incline?
Woah I have missed so much.
I don't remember monday,
but I do know that I benched.
I also know that my wrist straps are at home.
I'll have them for benching next week.
Can't wait to try out those.
One week of college left,
and my diet has been a little lazy, haha.
Tuesday - Back/Bi's/Traps
Deadlift - 8x315, 6x365, 6x365.
1-Arm Rows - 8x85, 8x85, 8x85.
Shrugs - 8x135, 8x225, 8x225. [Need to bump this up]
DB Curls - 8x45, 6x45, 6x45.
BB Curls - 8x65, 6x86, 6x85.
Iso Curls - 6x25, 6x25.
Lat Pulldowns - 8x130, 8x145, 8x145. [Calf kept cramping up, haha]
Very good pace today.
I was sweating my balls off.
I literally had sweat dripping off me the entire time.
I CANNOT FUCKING WAIT FOR THE TOLEDO ANIMALS.
I wish I could go today. =[
haha. yeah. maybe not so much for the running Pre WO... maybe if it was Leg day and it was like 5 minutes. Good work though. How did your shoudler hold up to the DB Incline?
Incline is fine.
It's only the regular BB press that hurts it,
and I have no idea why.
I've tried everything man.
Mainly fish oil, and my resistant bands help.
mritter3
04-28-09, 6:15 pm
solid back day bro, i am with you cannot wait for the next toledo animals.....is there a date yet.
Woah, nice volume there man. Got a good pump going the back?
Woah, nice volume there man. Got a good pump going the back?
Thanks bro.
Nah, I need to find some new workouts to spark some growth.
Any suggestions?
Try one or two weeks with this...
Work out 1
Bench or Incline 10x10
(Pick one more chest exercise 3x10-15)
Work out 2
Squats 10x10
(Pick one more leg exercise 3x10-15)
Work out 3
Deadlift 10x10
(Pick one more back exercise 3x10-15)
It looks overly simple and easy..but its not. Try it out for one week.
That routine looks crazy hehe. Good to focus on the compounds, but I don't know if I would try it out atm as I am going for less reps and sets but higher intensity and weight (Dorian Yates inpsired). I get a really good result out of that. But hell, it might be the perfect routine for someone else.
Thanks bro.
Nah, I need to find some new workouts to spark some growth.
Any suggestions?
Hey man, for me, it's hardest to get a good pump in the back. And my back is one of my better developed bodyparts.
I'd give ATLAS's routine a try (but you gotta be true to yourself and go BALLS OUT) if I were you. Looks solid.
Oh yeah, and eat an extra meal!
Good luck on exams
Hey man, for me, it's hardest to get a good pump in the back. And my back is one of my better developed bodyparts.
I'd give ATLAS's routine a try (but you gotta be true to yourself and go BALLS OUT) if I were you. Looks solid.
Oh yeah, and eat an extra meal!
Good luck on exams
Yeah, I think my back is the best part of my body.
I took 1 exam already,
and it took me 15 minutes... haha.
Try one or two weeks with this...
Work out 1
Bench or Incline 10x10
(Pick one more chest exercise 3x10-15)
Work out 2
Squats 10x10
(Pick one more leg exercise 3x10-15)
Work out 3
Deadlift 10x10
(Pick one more back exercise 3x10-15)
It looks overly simple and easy..but its not. Try it out for one week.
Thanks bro,
I'm going to try this.
Would 225 be a good weight to try and get 10x10?
Yeah, I think my back is the best part of my body.
I took 1 exam already,
and it took me 15 minutes... haha.
Thanks bro,
I'm going to try this.
Would 225 be a good weight to try and get 10x10?
For which lift? I'd say go for it on squat and deadlift if u can
Monday - Chest/Tri's
BB Press - 135x8, 185x8, 185x8, 185x8.
DB Incline - 8x55, 8x60, 8x60.
DB Flyes - 8x50, 8x50, 8x50.
Dips - 8, 8, 8.
Cable Pushdowns - 8x130, 8x130.
EZ-Bar Skullcrushers - 8x35, 8x55, 8x55.
Tricep Kickbacks - 8x20, 8x20, 8x20.
Shoulder felt great today!
I feel like my chest is getting stronger.
I can bench 185 for sets again.
Added Skullcrushers and kickbacks.
First time doing those.
Goals for August 15th [My last day at 18years old]
Bench - 225x8.
Deadlift - 495x1. [5 Plates]
Squat - 405x1. [4 Plates]
Clean - 225x1.
Currently..
Bench - 245x1.
Deadlift - 435x1.
Squat - 355x1?
Clean - 185?
Monday - Chest/Tri's
BB Press - 135x8, 185x8, 185x8, 185x8.
DB Incline - 8x55, 8x60, 8x60.
DB Flyes - 8x50, 8x50, 8x50.
Dips - 8, 8, 8.
Cable Pushdowns - 8x130, 8x130.
EZ-Bar Skullcrushers - 8x35, 8x55, 8x55.
Tricep Kickbacks - 8x20, 8x20, 8x20.
Shoulder felt great today!
I feel like my chest is getting stronger.
I can bench 185 for sets again.
Added Skullcrushers and kickbacks.
First time doing those.
Goals for August 15th [My last day at 18years old]
Bench - 225x8.
Deadlift - 495x1. [5 Plates]
Squat - 405x1. [4 Plates]
Clean - 225x1.
Currently..
Bench - 245x1.
Deadlift - 435x1.
Squat - 355x1?
Clean - 185?
Good looking work and good looking goals, Sidle. I'm glad you put them up here, now we can hold you to them.
Great workout man. You'll reach those goals and crush those weights for sure!
Good looking work and good looking goals, Sidle. I'm glad you put them up here, now we can hold you to them.
Wish me luck.
Great workout man. You'll reach those goals and crush those weights for sure!
Thanks bro.
Hopefully I can get them before i turn 19 in august.
Tuesday - Back/Bi's
Deadlift - 315x8, 315x8, 405x3. [Time to bump this up]
1-Arm Rows - 80x8, 90x8, 100x8 [First time using 100lb DB]
Lat Pulldowns - 135x8, 150x8, 150x8.
DB Curls - 6x45, 6x45, 6x45.
Cable Curls - 8x50, 8x50, 8x35.
BB Curls - 8x55, 8x85.
Friday - Legs
Squats - 225x8, 275x6, 315x5. [Holy shit, got 5 of em.]
Calf Raises - 225x12, 315x12, 315x12.
Leg Extensions - 180x8, 230x8, 180x8.
Leg Press - 8x270, 8x450, 8x450.
Good Mornings - 8x135, 8x185, 8x185.
Plyo Boxes - 8, 8, 8.
Light Abs.
Overall good workout.
Should have hit leg press second,
but it's all good.
Got 315x5 for squats.
I'm still amazed at that.
Just started eating healthy again today,
maybe that's why.
1 week till Toledo, babbbyy.
machineman
05-08-09, 8:50 pm
Friday - Legs
Squats - 225x8, 275x6, 315x5. [Holy shit, got 5 of em.]
Calf Raises - 225x12, 315x12, 315x12.
Leg Extensions - 180x8, 230x8, 180x8.
Leg Press - 8x270, 8x450, 8x450.
Good Mornings - 8x135, 8x185, 8x185.
Plyo Boxes - 8, 8, 8.
Light Abs.
Overall good workout.
Should have hit leg press second,
but it's all good.
Got 315x5 for squats.
I'm still amazed at that.
Just started eating healthy again today,
maybe that's why.
1 week till Toledo, babbbyy.
good looking workout.....can't wait to meet you in a week!
Just ran for 30 minutes.
Tireddd.
Played basketball for 4 hours yesterday.
Good cardio.
weedlewott
05-14-09, 8:46 am
Cardio is Cardio bro. Good stuff here.
I need to stop being lazy and post my workouts.
I think I'm going to bench today,
and take tomorrow off so Saturday,
I can have a good day of Deads with the animal brothers.
machineman
05-14-09, 8:05 pm
I need to stop being lazy and post my workouts.
I think I'm going to bench today,
and take tomorrow off so Saturday,
I can have a good day of Deads with the animal brothers.
ahhh, deads on Saturday!! welcome to pain train, brother....I hit deads first so of you want you can join me...would love to workout with ya....I will tell you now though, that once I put the music on, I am not much for talk in the gym.....I am not trying to be rude or antisocial, it is just how I train all the time! Looking forward to Saturday...
ahhh, deads on Saturday!! welcome to pain train, brother....I hit deads first so of you want you can join me...would love to workout with ya....I will tell you now though, that once I put the music on, I am not much for talk in the gym.....I am not trying to be rude or antisocial, it is just how I train all the time! Looking forward to Saturday...
I feel ya.
I find it hard to talk when I'm lifting hard.
Taking tomorrow off,
so I should be fine for Saturday.
CAN'T WAIT.
weedlewott
05-18-09, 1:44 am
I feel ya.
I find it hard to talk when I'm lifting hard.
Taking tomorrow off,
so I should be fine for Saturday.
CAN'T WAIT.
A sign of true dedication. The less we time we spend talking, the stronger we get.
machineman
05-18-09, 7:07 am
from what I saw, you put in some great work on Saturday, bro.....was nice to have 3 people doing deads at the same time!!
from what I saw, you put in some great work on Saturday, bro.....was nice to have 3 people doing deads at the same time!!
Yeah, but I could have done wayyyyyyyyyyyy more.
I was doing sets at 375,
and on my 2nd or 3rd something in my back popped.
Couldn't move at all this weekend,
but played some light basketball on sunday.
I think that helped loosen it up.
Still hurts a little today,
but it's a lot better.
I was hoping to show ya that I could do 405 for sets.
It happens though.
Toledo ABC was great.
Nice to meet all of you.
Anyways, business time.
Monday - Chest/Tri's
BB Bench - 8x185, 8x195, 5x205.
DB Incline - 8x60, 8x60, 6x60.
DB Flyes - 8x50, 8x50, 8x50.
Dips - 10, 10, 10. [Would have done weighted but the belt was ripped. Err.]
Skull Crushers - 8x65, 8x65, 8x65.
Kickbacks - 20x8, 20x8, 20x8.
Floor Presses - 8x135, 8x135.
Abs - Very light today, but weighted.
Played basketball for about 3-4 hours as well.
I'm about ready to go to the Pool,
and get another workout in.
I have crazy energy today.
I should sleep well tonight.
On a side note.
Machineman, you seem to be very knowledgeable.
Do you think doing an upper body/lower body split 2x a week would be best for football?
i.e.
Monday - Upperbody [High weight, Low reps]
Tuesday - Lowerbody [Low weight, High reps]
Thursday - Upperbody [Low weight, High reps]
Friday - Lowerbody [High weight, Low reps]
Something like this?
Thanks bro.
machineman
05-18-09, 10:17 pm
Yeah, but I could have done wayyyyyyyyyyyy more.
I was doing sets at 375,
and on my 2nd or 3rd something in my back popped.
Couldn't move at all this weekend,
but played some light basketball on sunday.
I think that helped loosen it up.
Still hurts a little today,
but it's a lot better.
I was hoping to show ya that I could do 405 for sets.
It happens though.
Toledo ABC was great.
Nice to meet all of you.
Anyways, business time.
Monday - Chest/Tri's
BB Bench - 8x185, 8x195, 5x205.
DB Incline - 8x60, 8x60, 6x60.
DB Flyes - 8x50, 8x50, 8x50.
Dips - 10, 10, 10. [Would have done weighted but the belt was ripped. Err.]
Skull Crushers - 8x65, 8x65, 8x65.
Kickbacks - 20x8, 20x8, 20x8.
Floor Presses - 8x135, 8x135.
Abs - Very light today, but weighted.
Played basketball for about 3-4 hours as well.
I'm about ready to go to the Pool,
and get another workout in.
I have crazy energy today.
I should sleep well tonight.
On a side note.
Machineman, you seem to be very knowledgeable.
Do you think doing an upper body/lower body split 2x a week would be best for football?
i.e.
Monday - Upperbody [High weight, Low reps]
Tuesday - Lowerbody [Low weight, High reps]
Thursday - Upperbody [Low weight, High reps]
Friday - Lowerbody [High weight, Low reps]
Something like this?
Thanks bro.
the slit really depends on you and your recovery. Give it try and see how you respond to it. Do it for a few weeks and then tweak it if necessary.
You think it would be better for football,
then my current bodybuilding regimen?
machineman
05-18-09, 10:37 pm
You think it would be better for football,
then my current bodybuilding regimen?
all depends on what exercises you plan.....I would switch it up to more of a strength training routine for the summer, though at the least.....
Heavy weight, and light reps then?
And some cardio?
machineman
05-18-09, 10:56 pm
Heavy weight, and light reps then?
And some cardio?
you got it.....cardio is up to you....I would concentrate on squats, deads, rows, shrugs, cleans (hang and power), rack pulls.....low reps and as heavy as you can go.....do as many sets as you like but keep the rep range in the 3-6....once you get close to max, drop to singles.....
weedlewott
05-20-09, 2:58 am
you got it.....cardio is up to you....I would concentrate on squats, deads, rows, shrugs, cleans (hang and power), rack pulls.....low reps and as heavy as you can go.....do as many sets as you like but keep the rep range in the 3-6....once you get close to max, drop to singles.....
He hit this one on the head. Do as many compound movements you can. It helps with that power explosion that so many athletes seek. Good work on all your workouts bro. Keep that up. If you decide to pull that split off, let me know how it goes. I'm interested in that one. It looks like it'd be fun.
you got it.....cardio is up to you....I would concentrate on squats, deads, rows, shrugs, cleans (hang and power), rack pulls.....low reps and as heavy as you can go.....do as many sets as you like but keep the rep range in the 3-6....once you get close to max, drop to singles.....
I agree 100% machineman nailed it...compound basic movements HEAVY....as for cardio id hit sprints and all short distance stuff...as a football player your a power athlete so you need to run like a power athlete...20 yard sprints to 400s ...thats about as high as i would go...nothign that takes longer than a 1minute and a half..good luck man keep bustin ur ass
Thanks everyone.
It's really hard to train right now.
I have a sports hernia,
I think.
A lot of back/groin/ball pain.
I still train everything else though.
I can't stop or take a break.
It's hard for me.
Thanks everyone.
It's really hard to train right now.
I have a sports hernia,
I think.
A lot of back/groin/ball pain.
I still train everything else though.
I can't stop or take a break.
It's hard for me.
Just be careful man..theres a different between playing hurt..and playing with an injury..if its an injury rest it. You gotta be smart with stuff otherwise your body wont last.
weedlewott
05-28-09, 2:04 am
Just be careful man..theres a different between playing hurt..and playing with an injury..if its an injury rest it. You gotta be smart with stuff otherwise your body wont last.
gotta go with ATLAS here man. You said I think. Go to a doctor man. If you're injured, go get checked out. Make for sure it's nothing more seroius.
weedlewott
06-11-09, 5:13 am
You ever get that back/groin/ball pain looked at bro?
Browsing through the journeys and loved the title of yours. Figured I'd pop in.
Def have a doc look at your back bro. Or at least take some time to let it heal properly.
Here's the deal.
I took some time off.
Did some stretching everyday,
and my back feels better.
I'm starting up again on Monday,
and I'll be doing light back work and maybe even none depending.
The time off has been killing me,
but maybe the break helped rest my muscles.