PDA

View Full Version : my strive for more



Pages : [1] 2

strivin for more
07-13-09, 9:48 pm
well, i just hit the 6 month mark of serious training for me. ive packed on a whopping 31 pounds as of saturday. i found what i want to do. i want to bodybuild. and what better place to record my thoughts and such than on my own journey? ive always had the all in or nothing attitude whenever id play sports, and i havent felt this sort of passion for anything else ive ever tried. i know this is what i want, and i will excel. (not to sound stuck up or anything haha)

well now for a little about me:
incoming sophmore, 15 years old. from the grand ol state of indiana. (would love to get an ABC thing around here, pm me if interested)

my stats:
weight-196
bench- 265
squat- 335 (i go a little past ninety degrees)
deadlift- 375 (conventional style)
overhead DB press- 65x6
skullcrushers-115x5
straight bar curl-95x12

any other PR questions, just ask.

and you'll prolly notice, im into volume in my workouts. i recover fine and have gotten good gains (could be because im a testosterone laden teenager ahaha)

im open to any suggestions, just please dont treat me as a dumbass because of my age.
with that being said, this is my journey. no bullshit, just results.

strivin for more
07-13-09, 10:01 pm
july 13th
arm day:

biceps
straight bar curls
45x10
65x10
95x10
105x4
95x6
45x33

sit-down one arm curls
30x10
35x10
40x8
45x4
50x2

cable preacher curls
(only have notches)
4x12
6x10
7x9
8x6
9x3
8.5x3

regular preacher curls
45x10
65x6
75x4
85x1
45x20

wrist curls
55x10
65x10
70x8
75x6

triceps
skull crushers
75x10
95x10
105x8
115x5

CG bench
135x10
185x6
205x3

bench dips
BW+45 x12
BW+45 x12
BW+55 x12

one armed skull crushers
25x10
30x4

V bar pushdown
5x10
6x10
7x6
8x3

one of my best arm days, im fried.

strivin for more
07-13-09, 10:08 pm
my typical diet:
(going off of what i had today)

9-3 slices whole wheat toast, PB
12-6 whole eggs 6 whites, turkey to wrap it in
3- 1/2 cup oats, scoop of PB, 3 scoops whey, milk
6-1/2 cup oats, 2 chicken breasts, 1/2 cup cheese
9-cottage cheese, more peanut butter

if im up past this ill eat more cottage cheese, but usually im in bed.
every meal is washed down with a big glass of milk

*now that i look at what i ate today, i should remove some fat, even though i havent been hurt by it yet. this was just todays meals.

strivin for more
07-14-09, 7:27 pm
july 14th
wheels

squats
135x10
205x10
275x10
295x6
315x2
(all squats gone below 90 degrees)

smith machine lunges
115x10
155x8
195x4

smith machine calf raises
2 platesx12 (2)
2 plates plus 25 x10 (2)

seated calf raises
2 platesx 12 (2)
2 plates plus 25x 8 (2)
1 plate plus 35x 10

hack squat
(im FRIED by now)
70 on each side x10
80 on each side x6

im dying by now, finished up going back and forth between leg curl and leg extension machine

leg curl
110x10
120x8
130x4

leg extension
150x10
170x8
190x6

im exhausted now

enjoying the ride,
rob

strivin for more
07-14-09, 7:51 pm
oh and with squats, i forgot to add the 225x15 at the end. thats what killed me. lol.

anyone care to add?

Vaze_06
07-14-09, 8:07 pm
nice numbers and sessions bro
what are your goals right now?

strivin for more
07-14-09, 9:12 pm
nice numbers and sessions bro
what are your goals right now?

really i guess is more size. the overall goal is to hit 210 by my birthday (in september) and bench 285. thats all i really have planned. and maybe hit over 16in arms. im at 15.5 atm. i havent really thought out super specific goals, just vague ones. i guess i should make some real ones.

Vaze_06
07-14-09, 10:38 pm
really i guess is more size. the overall goal is to hit 210 by my birthday (in september) and bench 285. thats all i really have planned. and maybe hit over 16in arms. im at 15.5 atm. i havent really thought out super specific goals, just vague ones. i guess i should make some real ones.

sweet, goood luck
lol they arent mandatory but they always help pushing your limits and know where u are going

strivin for more
07-15-09, 10:46 am
sweet, goood luck
lol they arent mandatory but they always help pushing your limits and know where u are going

yea, to me theyve always been unrealistic ones. like a where i want to end up someday type thing. ive made smaller more obtainable goals to hit by my birthday (sept 14) that are "offcial" lol

bench-285
squat-345 (one good deep rep)
deadlift- 385 (i got to 375 and hurt my back, workin my way back up)
skullcrushers- 125x6
weight- 210

rest day today. i could use it. im wiped haha.

enjoyin the ride, rob

J A Y
07-15-09, 11:39 am
good stuff bro, very strong for your age.. keep it up, onto bigger and better things from here

strivin for more
07-15-09, 3:23 pm
good stuff bro, very strong for your age.. keep it up, onto bigger and better things from here

thanks for stoppin by. and thanks for the compliment, i appriciate it.

and for anyone else who stops by if you by chance have a myspace feel free to add me. its in my signiture. just say your from the FORVMS.

strivin for more
07-16-09, 1:33 pm
thur july 16th

chest day

warm up
bench
135x10
incline DB 60x10

incline DB
70x10
75x8
80x6 (PR!)

bench press
135x10
205x6
215x3
225x1
225x3 (no idea why i could go up this much lol)
235x1
255x miss
205x4
205x3
185x3
175x3
155x4
135x5

incline bench (got weak lol)
135x4
145x3
155x1
115x12

incline flies
35x10
40x10
45x8
50x6

pushups
3 sets bw xfailure
1 set bw+25 xfailure

chest press machine
pyramid from 215 down to 130 to failure
went down 20 pounds each set

died of exhaustion, was revived, then went home :P
haha jk,
but seriously. im sore. haha

enjoyin the ride, rob

Vaze_06
07-16-09, 2:40 pm
nice pressing and congra on the PRs bro

strivin for more
07-16-09, 10:14 pm
nice pressing and congra on the PRs bro

thanks, it means a lot.

strivin for more
07-17-09, 2:53 pm
friday july 17th
back

deadlifts
135x5
225x5
335x5
355x5
385x1 (PR!)

low row
3x 6-10 reps

one arm DB rows
90x10
95x8
100x8 -db only go up to 100 :(

pull up wide grip
3x failure

pull up straight grip?
3x8

t-bar row against wall
3x10-6 reps

low row (again)
3x 10-6

lat pulldown wide grip
3x10-6

lat pulldown underhand grip
3x10-6

assisted pull ups wide grip
4x failure

assisted pull ups underhand grip
4x failure

finished up with some bi cep work, my arms werent super dead

reg DB curls
30x10
35x10
40x8
45x3

ez curl bar
75x10

concentration curls

30x4


im happy with this day, got my goal of getting my deadlift back to where it was and then some. now its a matter of not injurying myself again haha. and im planning on going back for shoulders here in 2-3 hours.

enjoying the ride, rob

strivin for more
07-17-09, 6:40 pm
friday july 17th

shoulders

had excess energy for some reason, so i capitilized on it and had two great workouts.

overhead DB presses

50x10
55x10
60x8
65x4

side lateral raises
25x10
30x10
35x8
40x6
45x3
(now with strict, slow form)
20x10
25x10
30x6

front raises
30x10
35x10
40x6

rear pec deck machine
3x 6-10 reps

upright row
100x10
110x8
120x6

overhead DB presses (again)
50x10
55x6
60x2

i am exhausted. i will be sleeping well tonight haha. tom is the weekly weigh in and a big arms day.

enjoying the ride (rather tiredly though), rob


^^ and not that anyone would call me out on it or anything, but i just looked and earlier todays deadlift was 355x3 not x5. my bad lol.

Vaze_06
07-17-09, 8:53 pm
well.. if u want i Can call u out... u should be ashame of doing such a typo! there is a big difference between 3 and 5 reps and by now u should know it... *shakes head*....

Just kidding!!!! dont pay attention to me lol


strong lateral raise bro, great shoulder work out

strivin for more
07-17-09, 9:39 pm
well.. if u want i Can call u out... u should be ashame of doing such a typo! there is a big difference between 3 and 5 reps and by now u should know it... *shakes head*....

Just kidding!!!! dont pay attention to me lol


strong lateral raise bro, great shoulder work out

see? i KNEW someone would. lol. but thnaks v. just payin my dues and all.

strivin for more
07-18-09, 5:50 pm
july 18th

arms

biceps
DB curls
30x10
35x10
45x6

preacher curls
75x10
85x6
95x3
(wider grip)
65x10
75x6
85x2

BB curls
45x10
75x10
85x8
95x6
45x26

then alternated between DB curls and BB curls for a few more sets. cant remember exactly

finished with bar 21's

triceps

skullcrushers

75x10
95x10
105x8
115x5 (gah ive been stuck at 5 for like 4 work outs!!! grr i want 6 before i move up)

close grip
186x6
205x4
225x2 (pr)

skull crushers more strict form

75x10
85x6

cable pushdowns, rope and handle

3x10-6 reps

seated dips
2x12-10 reps BW+45
1x 8 BW+55

i dont have a problem killin my triceps, but my biceps never seem sore the next day. any suggestions?

enjoyin the ride, rob

strivin for more
07-18-09, 6:10 pm
oh and i did my weekly weigh in this morning...

201 baby! finally.

strivin for more
07-19-09, 8:04 pm
july 19th

legs

squats
135x10
225x10
275x6
305x3 (button on my boxers like poked me it hurt like hell lol)
335x2
315x2
275x4

smith machine lunges
2 sets 10-8 reps

leg entension/leg curl
3 sets 10-6 reps

bad leg day. just all around tired. its ok though, i could use my rest day tom. ill sleep well tonight haha.

enjoyin the ride, rob

J A Y
07-19-09, 8:18 pm
july 19th

legs

squats
135x10
225x10
275x6
305x3 (button on my boxers like poked me it hurt like hell lol)
335x2
315x2
275x4

smith machine lunges
2 sets 10-8 reps

leg entension/leg curl
3 sets 10-6 reps

bad leg day. just all around tired. its ok though, i could use my rest day tom. ill sleep well tonight haha.

enjoyin the ride, rob

dont worry it about bro, keep puttin the work in, everybody has a bad day here and there, were only human after all!

without failure you cannot truly experience success haha! u didnt fail but u get the idea!

strivin for more
07-20-09, 10:44 am
dont worry it about bro, keep puttin the work in, everybody has a bad day here and there, were only human after all!

without failure you cannot truly experience success haha! u didnt fail but u get the idea!

yea haha i know what you mean. thanks bro.

im not beatin myself up over it, i can tell i just need this day off.

Vaze_06
07-20-09, 5:39 pm
excuses excuses!!! its prolly cauz u train in a pretty boy bym =p

just kidding!
still have some strong squat, rest up and kill it next time

strivin for more
07-20-09, 9:15 pm
excuses excuses!!! its prolly cauz u train in a pretty boy bym =p

just kidding!
still have some strong squat, rest up and kill it next time

haha thanks v. and ya that had to be it. i couldnt mess up my pretty boy hair by squattin hard, so obviously i had to take it easy :P

Vaze_06
07-20-09, 9:26 pm
haha thanks v. and ya that had to be it. i couldnt mess up my pretty boy hair by squattin hard, so obviously i had to take it easy :P

are u kidding me bro??! if u would have SWEAT.. omg... and its really not comfy sweating when u are wearing a pair of jeans... lol

strivin for more
07-21-09, 10:08 am
are u kidding me bro??! if u would have SWEAT.. omg... and its really not comfy sweating when u are wearing a pair of jeans... lol

hhaha but in reality, the jokes on you :P

i have no hair. always buzzed. haha :)
as for the jeans.... no. haha. im not that bad. and no hollister or fuckin abercrombie shirts either. i hate that as bad as people wearing jeans or something haha

strivin for more
07-21-09, 12:39 pm
july 21

back day

deadlifts
135x10
225x10
345x5
365x1
315x3

pull ups
5 total sets Bw xfailure

low row
3 sets 10-6 reps

lat pulldown 3 sets 10-6 reps

one armed DB rows
80x5
85x10
90x8
95x6
100x4

drop set on lat pulldown

then burnout on low row


coming back later to hit shoulders.

enjoying the ride, rob

Vaze_06
07-21-09, 12:53 pm
hhaha but in reality, the jokes on you :P

i have no hair. always buzzed. haha :)
as for the jeans.... no. haha. im not that bad. and no hollister or fuckin abercrombie shirts either. i hate that as bad as people wearing jeans or something haha

are u kidding me??! im jealous and envy those chicks lol never understood how the hell do they manage to have perfect hair from the beginning until the end... im red, looking as if i just came out of the swimming pool and about to kill someone.... ahah.
Ah thats because they are pumpin their muscles before hitting the clubs! =p


nice work out and deads

strivin for more
07-21-09, 4:52 pm
are u kidding me??! im jealous and envy those chicks lol never understood how the hell do they manage to have perfect hair from the beginning until the end... im red, looking as if i just came out of the swimming pool and about to kill someone.... ahah.
Ah thats because they are pumpin their muscles before hitting the clubs! =p


nice work out and deads

haha thnaks. and yea i think every gym has a few of those... or could there lack of messy hair be because of the fact all they did was half ass sit ups on an inflatable ball??

strivin for more
07-21-09, 7:01 pm
july 21

shoulders

DB presses
3x 10-4 reps

cable lateral raises and front raises
3x10-6 reps

3 excersise superset
BB overhead press
bar lowering
shrugs
10-6 reps

more cables
and DB holds.

i had a guy there helpin me out and he had me doin one thing after another. i honestly dont remember most of it haha. all i know is im gonna be sore in the mornin

enjoyin the ride, rob

Vaze_06
07-21-09, 8:32 pm
i honestly dont remember most of it haha.

well bro.. if i may give u an advice... dont drink before lifting.. or after... just not good... glad i could help, no need to thank me =)
seems like a nice work out, fun superset

strivin for more
07-22-09, 10:55 am
well bro.. if i may give u an advice... dont drink before lifting.. or after... just not good... glad i could help, no need to thank me =)
seems like a nice work out, fun superset

ahaha im a tad young to drink...

ill just attribute the forgetfulness to how tired i was after yesterday. it was a daze in the weightroom haha. and i predicted right. my shoulders are toast today.

but thats good advice. dont drink and lift. :P

strivin for more
07-22-09, 2:29 pm
july 22

arms

biceps

sitting DB curls
25x10
30x10
40x10
45x8
50x6 (pr)
55x3 (pr)
50x3
45x4
40x6

straight bar curls
85x10
95x8
105x6
(strict form)
75x10
85x8
95x6
45x45 (pr grant it i was swinging a tad at the end lol)

bicep curl machine
3 sets
10-6 reps

back to DB's standing (no rest)
40x5
35x5
30x5
25x5
20x5
25x5
30x5
40x1

triceps

close grip
135x10
165x10
185x6
205x5 (finally got a spotter) (pr)
225x2

skullcrushers
75x10
95x10
105x6
115x2

one arm SC
25x10
30x5

bench dips
2 sets BW+45 12-10 reps
1 set BW+70 8 reps

cable pull downs
6 total working sets (on two dif machines)
10-2 reps

all in all not a bad day. i tried extra hard to get my biceps sore tom, i havent been able to lately. tris are fried, as always. glad i got a spotter for the heavier CG's.

oh, and i had my favorite meal when i got home.

1 pound ground beef (cooks to way less than that)
2 potatoes
1/2 onion
3 slices cheese

cook all and combine, then mash. it's delicious. i have no clue the macros in it but i know its a lot. especially when had with a big ol glass of milk.

enjoying the ride, rob

C.Coronato
07-22-09, 2:38 pm
Looking real good in here brother. Keep going my man.

strivin for more
07-22-09, 5:58 pm
Looking real good in here brother. Keep going my man.

thanks for stoppin by!

J A Y
07-22-09, 6:14 pm
july 22

arms

biceps

sitting DB curls
25x10
30x10
40x10
45x8
50x6 (pr)
55x3 (pr)
50x3
45x4
40x6

straight bar curls
85x10
95x8
105x6
(strict form)
75x10
85x8
95x6
45x45 (pr grant it i was swinging a tad at the end lol)

bicep curl machine
3 sets
10-6 reps

back to DB's standing (no rest)
40x5
35x5
30x5
25x5
20x5
25x5
30x5
40x1

triceps

close grip
135x10
165x10
185x6
205x5 (finally got a spotter) (pr)
225x2

skullcrushers
75x10
95x10
105x6
115x2

one arm SC
25x10
30x5

bench dips
2 sets BW+45 12-10 reps
1 set BW+70 8 reps

cable pull downs
6 total working sets (on two dif machines)
10-2 reps

all in all not a bad day. i tried extra hard to get my biceps sore tom, i havent been able to lately. tris are fried, as always. glad i got a spotter for the heavier CG's.

oh, and i had my favorite meal when i got home.

1 pound ground beef (cooks to way less than that)
2 potatoes
1/2 onion
3 slices cheese

cook all and combine, then mash. it's delicious. i have no clue the macros in it but i know its a lot. especially when had with a big ol glass of milk.

enjoying the ride, rob

good stuff bro, pumpin the guns up is always fun haha

strivin for more
07-22-09, 7:46 pm
good stuff bro, pumpin the guns up is always fun haha

its happens to be my favorite day.

strivin for more
07-23-09, 12:43 pm
july 23

legs

squats (all past 90)
135x10
225x10
265x10
295x6
325x1
245x10

lunges on smith machine
3 sets 10-6 reps (really focussed on form last 2 sets)

seated calf raises
3 sets 12-8 reps (got a cramp so switched excersises)

standing calf raises
3 sets 10-6 reps

hip abductor
3 sets 10-6 reps

leg curl
3 sets 10-6 reps

leg extension
170x6 (i quit hear cause i was exhausted lol)

way better than last time. i have to mow the lawn now, and thank god we have a riding mower lol.

enjoying the ride, rob

Vaze_06
07-23-09, 9:07 pm
but thats good advice. dont drink and lift. :P


im badass when it comes to give advices ahah
watch the simpson?! well.. there is an episode where Marge and Homer are in the car and Homer is drinking while driving.. so Marge gives him crap abou it... Homer dont drink and drive, its dangerous etc.... So Homer stops the car, drinks and start driving again; stops, drinks, starts driving...
smart right.. ahah ok i'm random! anyhow lol


i have to mow the lawn now, and thank god we have a riding mower lol.

*cough cough* lazy ass!
how the hell can u hit only 6 reps on a chicky machine??! j-k! way to kill the legs, nice

strivin for more
07-23-09, 10:04 pm
im badass when it comes to give advices ahah
watch the simpson?! well.. there is an episode where Marge and Homer are in the car and Homer is drinking while driving.. so Marge gives him crap abou it... Homer dont drink and drive, its dangerous etc.... So Homer stops the car, drinks and start driving again; stops, drinks, starts driving...
smart right.. ahah ok i'm random! anyhow lol



*cough cough* lazy ass!
how the hell can u hit only 6 reps on a chicky machine??! j-k! way to kill the legs, nice

i havent seen that episode... but i suppose to try it you could do a rep, lift, do a rep, lift etc lol

and yea i know. i was rather disappointed with that 6 reps too :P

strivin for more
07-24-09, 10:59 pm
july 24
chest day

WU: 70 pound DB inclinex10

Bench:
135x10
165x5
185x3
215x2
245x3
285xmiss
275xmiss
205x1
(i wasa shot after this)

flat flies
35x10
40x10
45x8

dropset on chest press from 190-30

came back to bench, was real strong
175x5
195x5

incline
175x3
155x4
135x6

i was shot. done. maybe ill be sore the next morning. no matter what i do i can seem to get it. and i havent been hungry lately, so i decided to go out and get some real gains. cookies and cream :)

enjoyin the ride, rob

strivin for more
07-25-09, 1:36 pm
july 25
back

pull ups
3 sets BWxfailure

lat pull down
3x10-6

low row
3x10-6

DB rows
85x10
90x10
95x8
100x6

bent over rows
115x12
145x8
165x6 (weak number i know but first time ive done em, i was just getting the feel)

assist. pull ups
3 sets 3-7 reps

pull down/low row machines
3 sets 10-4 reps


i weighed in today, 201 again. i didnt lose or gain anything. for some reason i wasnt hungry at ALL this week, so i guess i should be happy i didnt lose any i suppose. oh well. goin back in a few hours to hit shoulders up.

enjoyin the ride, rob

Vaze_06
07-26-09, 10:54 am
dont forget bro... any man under 200lb is a woman... except if u have a legitimate reason or a note from a doc explain why... tho it has to be approve by me... ahahaah
u better have about 2 pies on bent-over next session, otherwise i will call u a pussy j-k
nice work out

strivin for more
07-26-09, 11:02 am
dont forget bro... any man under 200lb is a woman... except if u have a legitimate reason or a note from a doc explain why... tho it has to be approve by me... ahahaah
u better have about 2 pies on bent-over next session, otherwise i will call u a pussy j-k
nice work out

but mine was total control. 100% :P and id go heavier on the DB's but all we got is 100's.

Vaze_06
07-26-09, 11:04 am
but mine was total control. 100% :P and id go heavier on the DB's but all we got is 100's.

welll... its time to bring your construction's tape and tape 5s and 10s to the DB!

strivin for more
07-26-09, 10:38 pm
welll... its time to bring your construction's tape and tape 5s and 10s to the DB!

been there! haha. ill have to start soon... i dont think they like that too much though... lol

strivin for more
07-26-09, 10:45 pm
july 26

arms

biceps

DB curls sitting

30x10
35x10
40x10
45x10
50x8
55x8(pr)
60x1
55x4
50x4
45x6
40x8
35x10

straight bar
85x10
95x8
105x6
45x35

arm curl machine
3x10-6 reps

preacher curls
65x10
75x7
85x3

preacher curls one armed
25x10
30x8
35x4

triceps

close grip
135x10
185x6
205x7 (pr)
225x3 (pr and i almost got 4)

skullcrushers
95x10
105x8
115x5 (I WILL GET THIS SOON)

bench dips
2sets BW+45
1set BW+70
1set BW+90

one armed SC
25x10
30x8
35x3

cable pushdowns
3x10-6

good day all and all. took awhile. ive given up on gettin sore the next morning. it just wont seem to happen. oh well. my lifts are all goin up. enjoyin the ride, rob

strivin for more
07-27-09, 2:11 pm
july 27
legs

squats
135x10
225x6
275x4
305x6
325x2
245x6
(not feeling these today, one of those days)

hack squat
45 on each side x10
70x10
80x8
90x6
(ass to floor)
45x12 (i actually got dizzy after this haha)
55x 7.5 (couldnt get it up after that rep, i just unloaded the machine and called it quits after i got it all back up ahha)

hip abductor
3x10-6

leg curl/entension (curl got 90-100-110 which is pr)
3x10-6

i was too dam tired to do calves after this. i called it a day. despite the ok beginning, the hack squats kicked my ass majorly. great day. THEN i had to bike 3 miles home, and against the wind. how cools that? haha. i couldnt help but to think of mark rippetoe's quotes during this leg day. he would of been mad at my squats. oh well.
enjoyin the ride, rob

strivin for more
07-28-09, 8:23 pm
july 28
chest

bench
135x10
165x5
195x4
215x3
245x2
275xmiss
205x4
175x6

DB flies
40x10
45x8

cable downs/flies
2 sets ea 8-10 reps

back to bench
155x12
185x5
215x2
205x4

incline
155x3
185x1
195x1 (pr)

drop set on chest press

today was pretty good. i dont think ill try 275 for a couple weeks. second miss in a row. oh well. and my BB incline sucks. its pathetic i know. i cant do the motion without like pushin it backwords. i can do DB's just fine. its odd. oh well. and also strangely, my shoulder was bothering me a little today. prolly just a crick or something, ill just keep a feel for it. enjoyin the ride, rob

strivin for more
07-29-09, 1:43 pm
july 29
back day

BB rows (gettin a feel for em a tad still)
135x10
185x10
205x6
225x2
with straps to see how the diffence was
185x10
205x6

t bar row
3 sets 10-6

pullups
6 total sets 10-2 reps

low row
3 sets 10-6 reps
different grip 3 sets 10-6

lat pulldown
3 sets 10-6

assist. pull ups
3x10-6

machine pulldown/row
2x10-4

best back day ive had in awhile. i wanna bring this all up though. shoulders later on today. now i get to mow! woo. enjoyin the ride, rob

Vaze_06
07-29-09, 2:29 pm
nice chesticles and back
hey! u still hit a pr on inclines chest.. so u arent soo bad! lol tho yeah, i would give your chest a break from the maxing out. volume is your friend =)

strivin for more
07-29-09, 7:21 pm
haha yea i suppose a pr is one way to look at it. ahaha. i taste that 275 of the tip of my tongue though... oh well. it can wait til september i suppose.

strivin for more
07-29-09, 7:26 pm
july 29th
shoulders

standing BB press
95x10
105x8
115x10

lateral raises
20x10
25x10
30x10
35x8
40x6
45x6 (pr)

front raises
30x10
35x8
40x4

smith shrugs
4x10-6

rear delt machine
3x10-6

upright row on cable
3x10-6

DB presses
55x10
60x4
65x1 (i died lol)
again with strict form, really felt em
40x10
45x6
50x6
55x4
60x1

outta here. tired. nice shoulder day though. enjoyin the ride, rob

Vaze_06
07-29-09, 7:33 pm
Bro.... your mommy never told u to NOT lick unknown things.. especially a olympic bar...
thought u were smart bro! *shakes head*

ahah


haha yea i suppose a pr is one way to look at it. ahaha. i taste that 275 of the tip of my tongue though... oh well. it can wait til september i suppose.

----------
got some strong delts, nice.

strivin for more
07-29-09, 8:49 pm
you never know. after you lick it you can stick protein powder and there and taste it inbetween reps. its by "during" workout fuel.

strivin for more
07-30-09, 5:17 pm
july 30th
arms

biceps
25x10
35x10
40x10
45x8
50x6

strivin for more
07-30-09, 5:29 pm
july 30th

arms

biceps
sitting DB curls
25x10
35x10
40x10
45x8
55x8
60x2 (pr)
55x4
50x4
45x6
40x8

one armed preacher curls
30x10
35x7
40x4
45x2

preacher curls
75x10
85x6
95x2

BB curls
75x10
85x8
95x6
65x12
45x25

machine curls
3x10-6

triceps

close grips
135x10
185x5
205x8 (pr)
225x5 (pr)
245x2 (pr)

skullcrushers
95x10
105x8
115x4

bench dips
bw+45
bw+80
bw+105

cable skullcrushers
3x10-6

cable pushdowns
3x10-6

good day, little slower than normal. i was helpin a kid with legs. he was dyin haha. enjoyin the ride, rob

strivin for more
07-31-09, 2:30 pm
july 31
legs

squats (ass to ground)
135x10
185x5
225x10
255x7
275x3
225x10
box squats (the bench is just a tad high)
135x10
205x10
225x8
255x4
205x10

hack squat
2 sets 10-8reps

sitting calf raises
4x16-8

leg press calf raises
4x16-8

leg press
3x10-5

leg curl
95x10
105x8
115x6 (all pr's, bump it up 5 pounds now)

looking back i think i forgot some of my squats on what i did, i think i left out a set or two. oh well, im toast either way. enjoyin the ride, rob

strivin for more
08-01-09, 1:27 pm
aug 1st

chest

warm ups
bench
135x10
165x8
DB press
70x10

DB presses flat
85x10
90x7(pr)
95x4(pr)
100x3(PR)

incline flies
40x10
45x8
50x6

incline presses
60x8
65x5
70x3

flat flies
35x10
40x8
30x10 (really felt the stretch)

cable "downers" & flies
3x10-6

smith machine incline press
3x10-6

dropset on chest press


working of mixing things up so im not touching the bench press for awhile. it felt pretty good to go back to DB's, and i know ive gotten stronger because ive never done that weight before. and this morning when i weighed in, i was at 205.7. woohoo! haha.

enjoyin the ride, rob

Vaze_06
08-01-09, 2:08 pm
sick PR small guy! have a nice weekend

strivin for more
08-01-09, 7:50 pm
sick PR small guy! have a nice weekend

hahaha thanks v, small guy is a new one :P

man oh man i need some more people to start following this journey... anyone?

Vaze_06
08-01-09, 7:52 pm
hahaha thanks v, small guy is a new one :P

man oh man i need some more people to start following this journey... anyone?

my advice.. if u want people to check your journey... u have to go check others
pretty damn simple but very effective lol

strivin for more
08-01-09, 9:30 pm
...

why didnt i think of that lol

strivin for more
08-02-09, 2:59 pm
aug 2

back

deadlift
135x10
225x10
275x5
325x5
345x2
365x1
not feeling these today

low row
3x10-6

lat pulldown
3x10-6

pull ups
6x failure (which was like only 3 or 4 haha)

assist pull ups
3x10-6

DB row
70x10
80x8
90x6
100x6

t bar row
3x10-6

machine row
3x10-6

dropset off of machine row

pretty decent back day. enjoyin the ride, rob

Vaze_06
08-02-09, 9:45 pm
nice pull ups! fucking killed them ahah




...

why didnt i think of that lol

well u see.... once in a while... like every blue moon i become really really smart and find an answer for any and every questions. crazy right =)

strivin for more
08-02-09, 11:37 pm
v gets some decent ideas lol

shoulders later that day

stand press
95x10
105x8
115x6

upright row
wide
75x10
95x8
105x6
close
95x10
105x8
115x3

rear raises
3x10-6

rear delt machine
3x10-6

lateral raises
30x10
35x8
40x6

DB press
40x10
45x10
50x8
55x4
60x1

smith machine shrugs
4x10-6

had my favorite calorie dense cheat meal today.... monster burger at red robin's!! yummmmm! haha

enjoyin the ride, rob

Vaze_06
08-03-09, 12:07 am
decent weight young man!

Love2lift21
08-03-09, 1:03 am
my advice.. if u want people to check your journey... u have to go check others
pretty damn simple but very effective lol

Great advice, I hadn't thought of that either! Wouldn't have made it here if sfm wouldn't have commented on mine. Im in bro!

Love2lift21
08-03-09, 1:04 am
Looking good, keep rockin! Congrats on your gains.

D-NUTZ
08-03-09, 10:51 am
Great job bro. Consider me subbed. Keep up the great work. Im going to add your myspace also.

strivin for more
08-03-09, 12:56 pm
thanks everyone. haha, and i got the myspace invite and was like huh? luckily i was on this site as well lol. lookin pretty big bro.

strivin for more
08-03-09, 10:08 pm
8-3

arms

biceps

sitting DB curls
25x10
35x10
40x10
45x8
50x6
55x3
50x4
45x8
40x3
little tired on biceps today.

cable curls
3x10-6

curl machine
3x10-6

single armed preachers
25x10
30x8
35x6

straight bar preachers
2x10-3

straight bar curls
45x30

triceps

close grip
135x8
165x5
185x3
205x9 (pr)
225x4
245x1

cable skullcrushers
3x10-6

cable pushdowns
3x10-6

bench dips
BW+45
BW+80
BW+115

dif cable pushdown
1x20

lil weaker today in biceps, but still a good day. ive done 205 now for more reps close grip than normal bench press lol. and more than 225 also.
enjoyin the ride, rob

Vaze_06
08-03-09, 10:22 pm
got some strong tri! tho u'll need to work on your bi if u wanna be a Real Beach Boy!

Love2lift21
08-04-09, 12:04 am
Killing those guns man... Looking good.

D-NUTZ
08-04-09, 9:20 am
Great work on the arms bud!

strivin for more
08-04-09, 12:02 pm
got some strong tri! tho u'll need to work on your bi if u wanna be a Real Beach Boy!

haha i like training tris way more than bis... and true. ill need to start hittin those crunches if i wanna complete to beach boy look.


Killing those guns man... Looking good.
thanks man. and nice to have you along for the ride.


Great work on the arms bud!

thank you. and once again, thanks for checkin up!

strivin for more
08-04-09, 8:44 pm
8-4
wheels

squats (ATG)
135x10
225x10
265x8
285x3
305x1
245x5
box
225x10
255x6
275x3 (couldnt get it up here)

hack squats (DEEP)
5x10-6
1x12 heavy (once again, got light headed here and stuff GOD i love it)

seated calf raises
6x12-6

ham curls
3x10-4
105,115,125

quad exten.
2x10-6

great day! i really like the deep hack squats. and i could be like everyother highschool counterpart of myself i go to school with and put 3 plates on there and bang out ten reps only going part of the way down, but i go deep. so i suppose the numbers a tad lower than youd expect compared to other lifts. enjoyin the ride, rob

Vaze_06
08-04-09, 10:15 pm
nice work out lil guy, 3 pies is waiting for ya

D-NUTZ
08-04-09, 10:17 pm
Great legs work. Im really liken those squats!

strivin for more
08-05-09, 9:28 am
nice work out lil guy, 3 pies is waiting for ya


Great legs work. Im really liken those squats!

thanks everyone. when i get to 3 plates, itll be the right way. nice and deep.

-> thats what she said.

Vaze_06
08-05-09, 10:41 pm
LMAO!!! stick to the work outs... lol

strivin for more
08-06-09, 9:14 am
i had to give it a shot :P

anyways, yeasterdays chest workout was a killer.

forgot most of it, but it was all incline benching, the highlight being i did 195 twice. and considering 195 was my max out last time i tried, im a little happier. gonna start goin at incline fresh for a bit. my normal bench has stalled.

strivin for more
08-06-09, 1:29 pm
aug 6
back

BB row
135x10
185x10
205x5
185x5
155x10

pull ups
3 sets BWxfail

low row
6x10-6
2 dif grips

tbar row
3x10-6

DB row
75x10
85x8
100x6

lat pulldown
3x10-4 (made it to 16 today, none of you know how heavy that is, but its a reference for myself)

drop set on machine row

someday ill figure out the secret to loving to fry my back as much as arms or chest. shoulders lata on. enjoyin the ride, rob

Love2lift21
08-06-09, 2:22 pm
aug 6
back

BB row
135x10
185x10
205x5
185x5
155x10

pull ups
3 sets BWxfail

low row
6x10-6
2 dif grips

tbar row
3x10-6

DB row
75x10
85x8
100x6

lat pulldown
3x10-4 (made it to 16 today, none of you know how heavy that is, but its a reference for myself)

drop set on machine row

someday ill figure out the secret to loving to fry my back as much as arms or chest. shoulders lata on. enjoyin the ride, rob

Pullin hard man! Keep doing it. Oh btw enjoy the summers off... Sooner than you think they'll be a distant memory... Lol
hey when do you dl? Not on back day? Or not every week? I've been trying to get consistent with those the last few weeks and I spend a good day or two pretty sore...

strivin for more
08-06-09, 6:55 pm
Pullin hard man! Keep doing it. Oh btw enjoy the summers off... Sooner than you think they'll be a distant memory... Lol
hey when do you dl? Not on back day? Or not every week? I've been trying to get consistent with those the last few weeks and I spend a good day or two pretty sore...

ive stopped DL lately, i cant find my "groove" with it. ill pick it back up when school starts. typically its at the beginning of back day everytime my lower back can handle it. (with a belt too)

strivin for more
08-06-09, 7:02 pm
aug 6

shoulders

standing press
75x10
105x10 (pr)
115x4
125x3
115x4
75x12

superset of standing press, smith shrugs, and side laterals (30 pounds)
5xfailure each set

rear delt machine
3x10-6

front DB raises
25x10
30x10
35x8
40x6

db presses
45x8
55x5
60x1

quick day, im tired from earlier. i believe im going to take a rest tom. the non stop training took too big a tole, (i was recovering very quick from extra food and sleep) and even after just around two or three weeks im gettin lethargic. oh well. live and learn. and make sure youre sore the next mornin. enjoyin the ride, rob.

D-NUTZ
08-06-09, 9:32 pm
Great work bro. Pretty intense. I cant wait till Two-A-Days are over so i can get back in the weight room.

Vaze_06
08-06-09, 10:39 pm
u deserve your rest, nice work out

Love2lift21
08-07-09, 12:35 am
aug 6

shoulders

standing press
75x10
105x10 (pr)
115x4
125x3
115x4
75x12

superset of standing press, smith shrugs, and side laterals (30 pounds)
5xfailure each set

rear delt machine
3x10-6

front DB raises
25x10
30x10
35x8
40x6

db presses
45x8
55x5
60x1

quick day, im tired from earlier. i believe im going to take a rest tom. the non stop training took too big a tole, (i was recovering very quick from extra food and sleep) and even after just around two or three weeks im gettin lethargic. oh well. live and learn. and make sure youre sore the next mornin. enjoyin the ride, rob.

Two a day is off the hook man, specially the way you crankin em out... Nice shoulder work, I like that superset, might give that a shot next shoulder day...
1

strivin for more
08-07-09, 2:24 pm
Great work bro. Pretty intense. I cant wait till Two-A-Days are over so i can get back in the weight room.


u deserve your rest, nice work out


Two a day is off the hook man, specially the way you crankin em out... Nice shoulder work, I like that superset, might give that a shot next shoulder day...
1

thanks guys. unfortunatly im not sure if ill be able to lift or not tomorrow, itll be a busy day. so i gotta go today. oh well. im fairly enegetic today! haha.

anyone seen that documentary on steroids called bigger, stronger, faster? its pretty good. watched it yesterday.

Love2lift21
08-07-09, 3:29 pm
thanks guys. unfortunatly im not sure if ill be able to lift or not tomorrow, itll be a busy day. so i gotta go today. oh well. im fairly enegetic today! haha.

anyone seen that documentary on steroids called bigger, stronger, faster? its pretty good. watched it yesterday.

Yeah I got in on my Cue @ BB... Seen a few clips of it online, really want to see it...

strivin for more
08-07-09, 5:13 pm
Yeah I got in on my Cue @ BB... Seen a few clips of it online, really want to see it...

its nice to watch something that isnt completely bashing them for once, but rather showing both sides. its still a drug and by no means am i for it, but its eye-opening.

copperclappers
08-07-09, 7:06 pm
hows it goin rob! im in for this! plannin on stealin a few tips from ya! killer workouts..
-copperclappers

strivin for more
08-07-09, 9:34 pm
hows it goin rob! im in for this! plannin on stealin a few tips from ya! killer workouts..
-copperclappers

good to have you aboard man! feel free to take whatever i post. haha.

8-7
arms

biceps

incline curls
30x10
35x8
40x6
45x3

bicep machine
3x10-6

one armed preacher curls
30x10
35x8
40x6

straight bar preacher curls
3x10-6

hammer curls
3x10-6

BB curl
45x20

triceps

close grip
135x5
165x5
195x3
215x7 (pr)
235x3 (pr)
255x2 (PR!)

rope pushdowns
3x10-6

skullcrushers
85x10
100x8
115x3
85x17

sitting tricep dips
BW+45
BW+90
BW+125

cable pushdowns
3x10-6

cable skull crushers
3x10-6

great day today! my triceps are dyin. i cant believe i did 255x2. that is about equal to me normal bench... oh well. gonna be great sleepin tonight. rob

D-NUTZ
08-07-09, 9:50 pm
Great job on the PRs! Intense bro!

strivin for more
08-08-09, 5:07 pm
Great job on the PRs! Intense bro!

thanks man, always appriciated.

8-8
legs

squats
135x10
225x10
265x7
285x3
245x8
275x3
box
245x8
265x4
285x2

lunges
35x10
40x8
45x6

seated calf raise
6x12-6

ham curl
105x10
115x8
125x6(pr) time to bump up

looks like a short day, but pretty intense none-the-less.
rob

D-NUTZ
08-08-09, 10:25 pm
Great leg session bud! Kick those weights ass.

mcbeast
08-09-09, 12:22 am
Looking extremely strong kid. Your cgb is phenomenal. The strict overhead presses with a lockout will help that as well. Keep doing what your doing bro. Need any help or questions shoot me a pm.

On a second note, add me on myspace. Your all privatized and crap.

strivin for more
08-09-09, 1:27 pm
Looking extremely strong kid. Your cgb is phenomenal. The strict overhead presses with a lockout will help that as well. Keep doing what your doing bro. Need any help or questions shoot me a pm.

On a second note, add me on myspace. Your all privatized and crap.

hahah alright, just request me on it and ill accept. thanks for the tip too man.

mcbeast
08-09-09, 1:28 pm
hahah alright, just request me on it and ill accept. thanks for the tip too man.

I would need your email

strivin for more
08-09-09, 1:31 pm
I would need your email

why does it do that? i have it set off.... another guy on the FORVM had that problem..

try boilerup741@aim.com. sorry about that.

strivin for more
08-09-09, 5:56 pm
8-9

chest day
flat bench
135x10
185x5

incline
135x10
165x10
185x3
205x1 (pr)
215x1 (pr)
225x1 (pr)
205x3
195x3
185x3
165x8
155x10
145x12

flat
205x5
185x5
185x4
negatives
165x5
175x5

flat flies
40x10
45x8
40x10

cable flies
3x10-6

chest press dropset

big pr on the incline today! pretty good
rob

D-NUTZ
08-09-09, 6:04 pm
Nice man! Your inclines are about as much as my flat bench. Keep it up.

strivin for more
08-09-09, 7:26 pm
Nice man! Your inclines are about as much as my flat bench. Keep it up.

it was just one of those days. i got a lucky break. haha. thanks a lot though.

mcbeast
08-09-09, 7:35 pm
Good lift. Props on the Pr's. Cut the volume, and i bet youve got 225 for a triple in ya. Are you using a powerlifting position?

strivin for more
08-09-09, 8:53 pm
Good lift. Props on the Pr's. Cut the volume, and i bet youve got 225 for a triple in ya. Are you using a powerlifting position?

i have no clue what the difference is honestly. i sit on the incline bench butt down and feet planted.

mcbeast
08-10-09, 2:23 am
i have no clue what the difference is honestly. i sit on the incline bench butt down and feet planted.

Its the planting of your feet and arching of your back..

copperclappers
08-10-09, 5:05 pm
8-9

chest day
flat bench
135x10
185x5

incline
135x10
165x10
185x3
205x1 (pr)
215x1 (pr)
225x1 (pr)
205x3
195x3
185x3
165x8
155x10
145x12

flat
205x5
185x5
185x4
negatives
165x5
175x5

flat flies
40x10
45x8
40x10

cable flies
3x10-6

chest press dropset

big pr on the incline today! pretty good
rob

strong session bro...

strivin for more
08-10-09, 7:38 pm
8-10-09
back day

deadlift
135x5
225x5
315x2
355x2
395x1 (pr)
415x1 (pr)
425x1 (PR)
335x6

pullups
5sets BWxfail

DB row
75x10
90x10
95x10
100x10 (pr)

low row
3x10-6

lat pulldown
3x10-6

t bar row
3x10-6

dropset on machine row

GREAT back day! my back is dead and my deadlifts are the best theyve ever been!

rob

*and the link to my deadlift today is here:
http://www.youtube.com/watch?v=50Jm4lCmfU8

strivin for more
08-10-09, 7:52 pm
Its the planting of your feet and arching of your back..

oh i see. my back was flat on that incline press and my feet were also. just out in front keepin balance.


strong session bro...

thanks man!

mcbeast
08-10-09, 9:04 pm
425?! Great work kid!

Vaze_06
08-10-09, 9:06 pm
thank god for u, u stil have been hitting Prs while i was gone otherwise i would have kicked your ass ahaha
keep it up slacker!

Love2lift21
08-10-09, 9:28 pm
8-10-09
back day

deadlift
135x5
225x5
315x2
355x2
395x1 (pr)
415x1 (pr)
425x1 (PR)
335x6

pullups
5sets BWxfail

DB row
75x10
90x10
95x10
100x10 (pr)

low row
3x10-6

lat pulldown
3x10-6

t bar row
3x10-6

dropset on machine row

GREAT back day! my back is dead and my deadlifts are the best theyve ever been!

rob

*and the link to my deadlift today is here:
http://www.youtube.com/watch?v=50Jm4lCmfU8

Daaaaamn yo, you killing it as usual homey... Keep pushin 'em...

D-NUTZ
08-10-09, 9:52 pm
Great job man!

strivin for more
08-10-09, 11:09 pm
thank god for u, u stil have been hitting Prs while i was gone otherwise i would have kicked your ass ahaha
keep it up slacker!

well hey, one of us has to keep working right?


425?! Great work kid!

thanks man. that means a lot.


Daaaaamn yo, you killing it as usual homey... Keep pushin 'em...

ill try bro. today i was like touched by god. haha


Great job man!


thanks. keep it up in football alright man?

D-NUTZ
08-11-09, 9:20 am
thanks. keep it up in football alright man?
Alright. I will!

Bombreezey
08-11-09, 12:28 pm
i was there for that deadlift haha

strivin for more
08-11-09, 10:32 pm
8-11
shoulders

seated overhead press
95x10
115x10
125x6
135x4 (pr)
95x12

upright row
95x10
105x10
115x8
125x6

lateral raises
25x10
30x10
35x8
35x6

BB front raises
45x10
55x10
65x8
80x6

overhead press
95x10
105x10
115x6

lat raise machine
3x10-6

upright press machine
3x10-6

smith shrugs
3x10-6

strip set with overhead press


really good shoulders day. went to a dif gym (school gym) and that may of helped.
rob

D-NUTZ
08-11-09, 11:01 pm
Great workout Rob! I always get pumped when i lift somewhere different.

mcbeast
08-12-09, 12:30 am
Killin it nonstop.Keep up the great work

copperclappers
08-12-09, 4:14 pm
8-11
shoulders

seated overhead press
95x10
115x10
125x6
135x4 (pr)
95x12

upright row
95x10
105x10
115x8
125x6

lateral raises
25x10
30x10
35x8
35x6

BB front raises
45x10
55x10
65x8
80x6

overhead press
95x10
105x10
115x6

lat raise machine
3x10-6

upright press machine
3x10-6

smith shrugs
3x10-6

strip set with overhead press


really good shoulders day. went to a dif gym (school gym) and that may of helped.
rob

nice pr on the ohp! keep em coming!

strivin for more
08-12-09, 5:22 pm
Great workout Rob! I always get pumped when i lift somewhere different.


Killin it nonstop.Keep up the great work


nice pr on the ohp! keep em coming!

thanks for the support guys!

8-12-09
arms

biceps
arm curl
3x10-6

incline DB curl
30x10
35x10
40x8
45x5
50x3

hammer curls
25x10
35x10
40x8
45x6
50x3

concentration curls
30x10
35x8
40x6

cable curls
3x10-6

db curls
30x25

triceps
CGBP
135x10
185x5
225x3
245x1
245x1
265x1(pr)
225x3

cable pushdowns
5x10-5

skullcrushers
3x10-6
(30,35,40 ea side)

overhead tricep extension w/ DB
65x10
70x8
75x6

one hand overhead exten
25x10
30x6
30x4

sitting dips
BW+45
BW+90
BW+115

today was an eh day. i was sorta outta it, and not feeling the best. i did get a pr though. haha
rob

mcbeast
08-13-09, 1:03 am
Alright kid, we got some serious talkin to do in pm's.

Vaze_06
08-13-09, 1:20 am
nice eh day?! i guess lol strong triceps!

strivin for more
08-13-09, 2:26 pm
Alright kid, we got some serious talkin to do in pm's.
for sure man. i appriciate it.


nice eh day?! i guess lol strong triceps!
yea, i just wasnt feelin it. lol. the only reason 265 was a pr was cause i never tried goin that heavy before. lol

strivin for more
08-13-09, 2:30 pm
aug 13
legs

leg press (worst idea ever)
5x10-6

strip set
*right here i was gettin into higher reps, and really hurt my head. i was a dumbass and didnt breath and squeezed my head too hard, and hurt the back of my head bad. it felt like somethin just popped. ive had this once before, and the next few training sessions i have will be HELL.*

seated calf raises
5x12-6

machine leg press calf raises
4x10-6

DB lunges (head hurt like hell)
40x10
45x8
50x6

hamstring curl
3x10-5
(highest 130)

today was a decent day considering what happened. im PISSED i was an idiot and did leg presses. mark rippetoe's right. never do leg press. its what i get for trying to switch stuff up.
rob

copperclappers
08-13-09, 8:26 pm
aug 13
legs

leg press (worst idea ever)
5x10-6

strip set
*right here i was gettin into higher reps, and really hurt my head. i was a dumbass and didnt breath and squeezed my head too hard, and hurt the back of my head bad. it felt like somethin just popped. ive had this once before, and the next few training sessions i have will be HELL.*

seated calf raises
5x12-6

machine leg press calf raises
4x10-6

DB lunges (head hurt like hell)
40x10
45x8
50x6

hamstring curl
3x10-5
(highest 130)

today was a decent day considering what happened. im PISSED i was an idiot and did leg presses. mark rippetoe's right. never do leg press. its what i get for trying to switch stuff up.
rob

Strong work bro..careful with the head tho.. ive done the same before.. give it some time.. and be careful with it...

D-NUTZ
08-13-09, 10:23 pm
Remember bro. Ripp is always watching. You do something wrong and you pay haha. Sorry to hear about the head though bud.

strivin for more
08-14-09, 10:23 am
Strong work bro..careful with the head tho.. ive done the same before.. give it some time.. and be careful with it...
yea, my biggest concern is lifting today, and seeing if it hurts under any pressure.


Remember bro. Ripp is always watching. You do something wrong and you pay haha. Sorry to hear about the head though bud.
yea, if he knew i had decided to do leg press over the squat that day... oh well. i got what i deserved. lol

strivin for more
08-14-09, 4:19 pm
aug 14
chest

bench press
135x10-warmup
165x5-warmup
185x5-warmup
205x3-warmup
225x2-warmup
235x1-warmup
275x1 (PR!!)
285xmiss
245x3(working sets now)
225x3
215x3
205x4
195x5
185x7
175x10
165x10
155x12
145x8
165x5

incline flies
30x10
35x10
40x8
45x8 (shoulder kinda hurt)

pushups
BW
BW+25
BW+35
BW+35

cable flies
5x25
6x15
7x8

im really happy about that pr. ive been workin towards that awhile. oh well, now onto 300!
rob

mcbeast
08-14-09, 7:59 pm
275,sick work kid. Yeah, def start implementin what we talked about and watch the numbers rise...

copperclappers
08-14-09, 9:57 pm
275,sick work kid. Yeah, def start implementin what we talked about and watch the numbers rise...

X2.. awesome pressing as always.. hope i can press like that sometime in the near future..

Bombreezey
08-14-09, 10:22 pm
good job dude!!

strivin for more
08-15-09, 10:01 am
275,sick work kid. Yeah, def start implementin what we talked about and watch the numbers rise...
will do man. will do.


X2.. awesome pressing as always.. hope i can press like that sometime in the near future..
haha thanks, i wouldnt compare, all i do is lift. lol. no other sports.


good job dude!!

couldnt of done it without ya

Vaze_06
08-15-09, 10:14 am
damn, congra for finally owning 275!!
300 huh?.. well u better make Leonidas proud =p
ahaha good job

strivin for more
08-16-09, 5:03 pm
damn, congra for finally owning 275!!
300 huh?.. well u better make Leonidas proud =p
ahaha good job

ill sure try :P

aug 16th
back day

deadlifts (implementing some new stuff starting today
135x10
225x5
315x2
345x3
365x3
385x3
315x6

pull ups
4xBW

low row
6x10-4

lat pulldown (two grips)
6x10-6

t-bar row
3x10-8

BB row
135x10
155x10
185x4
135x20

drop set on machine pull

good day today, took yesterday off because of my shoulder. had to work around some stuff today. i can do presses ok, but not any lateral motions without pain. ill be skipping shoulder day this week just in case. im also pretty excited about this new deadlift scheme too.

rob

mcbeast
08-16-09, 5:08 pm
Good work. Now you know how next week should go right? Btw, i would approach rows a bit differently. Keep T-bar OR BB row not both. Keep the low row. Incorporate shrugs on this day, and 2 sets of sldl. What did we talk about!? Lol. The order in which you do this kinda plays a role in the succes of the lift.

Try:
Dl
Sldlx2sets
Rowx3sets
Shrugx3set
Pullupxalot
Then do your accesory row for a burnout.

Just thinkin that would work better. Think of the order of the exercises, then of the motion of the deadlift.

strivin for more
08-16-09, 10:43 pm
Good work. Now you know how next week should go right? Btw, i would approach rows a bit differently. Keep T-bar OR BB row not both. Keep the low row. Incorporate shrugs on this day, and 2 sets of sldl. What did we talk about!? Lol. The order in which you do this kinda plays a role in the succes of the lift.

Try:
Dl
Sldlx2sets
Rowx3sets
Shrugx3set
Pullupxalot
Then do your accesory row for a burnout.

Just thinkin that would work better. Think of the order of the exercises, then of the motion of the deadlift.

will do. i messed up a tad. haha. but i got my base for the deadlift to go from now. thanks again.

strivin for more
08-17-09, 7:39 pm
aug 17
arms

biceps
preacher curl
75x10
85x8
95x6

BB curls
85x10
95x8
105x6
55x23

machine curl
3x10-6

incline curls
35x10
40x6
40x3

DB curls
35x10
40x7
40x5

triceps
(no close grip today, hurts shoulder)

skullcrushers
95x10
105x8
115x6 (pr)
95x8
75x21

pushdowns
v handle
3x10-6
rope
3x10-6

one armed DB extension
20x10
25x8
25x6

bench dips
BW
BW+45
BW+90

god i hope this shoulder thing goes away. i managed to hit it hard today, and i can do upright presses, but as i said before anything lateral is out. but im happy i finally got the 45's on skullcrushers with pretty good form.

rob

mcbeast
08-17-09, 11:00 pm
Give the shoulder a week to heal. Most people still need active recovery, so go in and do some light higher rep stuff for BB presses or smith. Your way too young to be gettin injured. Let yourself heal.

Bombreezey
08-18-09, 2:36 am
doing good dude... give the shoulder a break it will get better soon u know what to do. keep beasting it up haha
bombreezey

strivin for more
08-18-09, 11:00 am
Give the shoulder a week to heal. Most people still need active recovery, so go in and do some light higher rep stuff for BB presses or smith. Your way too young to be gettin injured. Let yourself heal.

yea, ill hit legs today and take a few days off. (i think my shoulders cool with leg day haha) its the beginning of school anyways, so i could use a few days to adjust and what not.

Love2lift21
08-18-09, 3:30 pm
ThaT shoulder will be good in no time, give it a little break. What are sldl's?

copperclappers
08-18-09, 5:56 pm
good luck with the shoulder bro.. -copperclappers

strivin for more
08-18-09, 6:44 pm
ThaT shoulder will be good in no time, give it a little break. What are sldl's?
yea, today it was fine! odd.. and theyre stiff legged dead lifts.


good luck with the shoulder bro.. -copperclappers

thanks man.

aug 18
legs

squats
135x10
225x5
245x5
275x5
295x5
315x1
275x5
225x10

box squats
205x10
225x8
245x6
205x13

calf pushes on machine leg press
6x10-8

leg extension
4x10-6

drop set on leg extension

my quads are FRIED. no joke. itll be fun tom... and school starts tom also :/ no more extra sleep. but itll be nice to see everyone again. but that drop set was brutal.

rob

copperclappers
08-18-09, 7:02 pm
looking strong man.. keep up the good work..

Vaze_06
08-18-09, 11:14 pm
yep they will be wondering why are u walking so funny.. lol
good luck with school.. me its monday......... fun times!
well done lil guy!

mcbeast
08-18-09, 11:16 pm
Great leg workout. Start school with some sore legs, awesome.

strivin for more
08-19-09, 8:20 pm
looking strong man.. keep up the good work..
thanks a bunch bro. ill try.


yep they will be wondering why are u walking so funny.. lol
good luck with school.. me its monday......... fun times!
well done lil guy!
youre lucky. and yea, the stairs were definitely a bitch. lol


Great leg workout. Start school with some sore legs, awesome.

you shoulda seen the looks i got with my gallon jug of water. hahahah

aug 19
chest day

incline
135x10
155x5
175x3
205x4
205x4
195x5
195x5
175x5
175x4
155x10
155x9
145x8

flat DB press
75x8
80x5
85x4
90x3

incline smith machine strip set

cable flies
5x25
6x16
7x9

pause-rest on machine flies
130x20
110x30
90x50

the last three excersises on this really took balls. it was hard. and i do believe this is one of the most intense chest days ive had in a long time. crazy crazy crazy. and shoulders like 98% fine now. i just avoided DB flies today to keepo it that way.

rob

mcbeast
08-19-09, 8:28 pm
Another heavy session..Keep it goin kid.

Bombreezey
08-19-09, 8:57 pm
woot... going your going to be one of those incline beasts really soon hahhaha

strivin for more
08-20-09, 6:38 pm
Another heavy session..Keep it goin kid.
i wish it were heavier.


woot... going your going to be one of those incline beasts really soon hahhaha

id rather just do flat lol

aug 20
back

deadlift
135x10
225x5
315x2
355x3
375x3
395x3
315x8

stiff deads
225x8
245x6

BB shrugs
225x10
275x8
295x6
(i could do this weight, but couldnt feel it so i went higher reps like instructed lol)
225x20
245x20
245x20

pull ups
4XBW (two dif grips)

low row
5x10-6

lat pulldown
6x10-6 (two grips)

drop set on low row

i believe excessive endorphins would be proud of my back day today. haha. i think i did it all right. it was a pretty good day. im happy about those deads.

rob

copperclappers
08-20-09, 8:19 pm
solid session man.. keep em coming..

Vaze_06
08-20-09, 8:38 pm
10lb away from 4 pies... get your ass moving young man! i want to see it sooon!! ahah
killer sessions lately

Bombreezey
08-20-09, 8:56 pm
keep it comin rob lol

strivin for more
08-20-09, 9:24 pm
solid session man.. keep em coming..
as always, thanks bud.


10lb away from 4 pies... get your ass moving young man! i want to see it sooon!! ahah
killer sessions lately
ten pounds? pshh. i got that. i just gotta follow the program! :)


keep it comin rob lol
too bad you missed it today. lol

mcbeast
08-21-09, 12:53 am
Like ive said before, great potential. Youll be breezing past that 425 in no time. Honestly think youll rep it for a triple in a few weeks. Just put your mind to it. Great work following the split! Haha

Love2lift21
08-21-09, 12:36 pm
Looking good as always man! Sick chest work. I'm gonna look into changing up my routine and do arms on their own. Back on it's own, etc...

strivin for more
08-21-09, 6:28 pm
Like ive said before, great potential. Youll be breezing past that 425 in no time. Honestly think youll rep it for a triple in a few weeks. Just put your mind to it. Great work following the split! Haha
haha i knew i got the split down this time! and thanks for the kind words.


Looking good as always man! Sick chest work. I'm gonna look into changing up my routine and do arms on their own. Back on it's own, etc...
yea, i find its easier to blast a single bodypart at a time you know? i can divert all my energy towards one part.

aug 21
shoulders

seated BB overhead press
95x5
105x10
115x8
130x7
140x3
105x10
95x10

upright row
85x12
100x10
110x8
120x6

BB front raises
65x10
70x8
75x6
45x25

rear delt machine
3x10-6

cable side raises
4x10-6

strict overhead press
95x7
105x4
100x4

strip set on strict overhead press

drop set on rear delt machine (killer)

definitely a good day. i can feel my overhead BB press going up. on another note, its the first highschool football game today. i say this because ive played for the past six years. i gave it all up to bodybuild, and know what? no regrets.

rob

mcbeast
08-21-09, 10:14 pm
Good work kid. I actually wish i did play in HS. But do your thing! Its your life, grab the handles and take charge. Chase the dreams you create, not the ones of others.

strivin for more
08-22-09, 2:51 pm
Good work kid. I actually wish i did play in HS. But do your thing! Its your life, grab the handles and take charge. Chase the dreams you create, not the ones of others.

inspirational words excessive. definitely taken to heart.

mcbeast
08-22-09, 3:53 pm
inspirational words excessive. definitely taken to heart.

Good.lol

strivin for more
08-22-09, 6:31 pm
aug 22
arms

biceps

DB curls
40x10
45x8
50x6

BB curl (wrist was hurtin today)
85x10
95x8
105x6

ez bar curl SS. DB curls
5 sets

machine curl
3x10-6

machine curl drop set

wrist curls
6x10-8

triceps

CGBP
185x12
205x4
205x3
*working for real good form. felt it a LOT more in triceps, but also a lot more in chest, which isnt what im goin for. i guess its unavoidable.

skullcrushers
95x10
105x8
115x5
85x12

tricep pushdown
6x10-6

tricep cable extension
4x10-6

tricep pushdown dropset

short, quick, intense. not horrible. i think i really cleaned up that close grip form. i was doin a lot of weight before, but not as good form (although it wasnt HORRID) so i think ill keep it this way.

rob

mcbeast
08-22-09, 8:44 pm
Good work. Form is key. Good job catching yourself with the form.

t_mh
08-23-09, 1:01 pm
Looking good. Nice job on focusing on your cgbp form before putting up the weight. I looked through your journey a bit-- are you not a fan of dips?

Keep it up-- it looks like we run a similar split and have similar weights (apart from your DL, which crushes mine), so I'll be checking in.

strivin for more
08-23-09, 1:51 pm
Good work. Form is key. Good job catching yourself with the form.
yea i suppose theres no point in ego pushing.


Looking good. Nice job on focusing on your cgbp form before putting up the weight. I looked through your journey a bit-- are you not a fan of dips?

Keep it up-- it looks like we run a similar split and have similar weights (apart from your DL, which crushes mine), so I'll be checking in.

hey thanks man. and about the dips. i cant figure out to do em on chest or tris day. lol. i think theyd go more chest though. i warm up with them occasionally, but ill have to start doin em for work.


and todays rather boring. rest days :\

t_mh
08-23-09, 1:53 pm
Now that I do an arm day, I do dips on chest days and leave cgbp and skull crushers for arms. You probably don't want to leave them out though. Find a dip belt and work on it. They're great chest/tri developers.

strivin for more
08-23-09, 1:54 pm
Now that I do an arm day, I do dips on chest days and leave cgbp and skull crushers for arms. You probably don't want to leave them out though. Find a dip belt and work on it. They're great chest/tri developers.

alright. will do. chest days in a couple days so ill throw em in there.

copperclappers
08-23-09, 8:56 pm
strong work man.. nice catching yourself on the form..

Love2lift21
08-24-09, 1:08 am
Doing crazy work as always brother... Nice volume on the guns...

strivin for more
08-24-09, 7:31 pm
strong work man.. nice catching yourself on the form..
thank you kindly.

Doing crazy work as always brother... Nice volume on the guns...
im tryin to get those cannon arms man! hahah

aug 24
wheeeeeels

squats
135x10
225x10
275x3
295x6
315x4
295x6
245x10
225x12

box (we switched it up and these are killer deep, like perfect)
205x10
225x10
255x4
215x7
205x8
215x6
185x15 (god i was exhausted)

smith machine lunges
3x10-6

hip abductor
3x10-6

drop set on leg extension

my god today was brutal. thats it.

rob

mcbeast
08-24-09, 7:40 pm
Great work kid.

Love2lift21
08-25-09, 12:42 am
Tight work man, getting it cracking over here, keep smashing them pounds.

t_mh
08-25-09, 1:15 am
Wow awesome leg day, man.

strivin for more
08-25-09, 7:12 pm
Great work kid.
always nice to hear from ya excessive.


Tight work man, getting it cracking over here, keep smashing them pounds.
you know im tryin! haha


Wow awesome leg day, man.
i was DEFINITELY feeling it today.

aug 25th
big chest day

bench
135x10
155x5
175x5
195x3
225x7 (pr)
235x5 (pr)
245x3 (pr)
205x10.5 (pr)
215x5
185x11
135x16

dips
BW+25
BW+25
BW+25
BW

strip set on incline smith machine

cable flies
3x10-6

well to start i had to wait for these dumb*** college kids using the one bench we have in the gym. they sat there and talked for like 3 or 4 minutes in between each set. so bad to a point i got up and said can we get a move on? it wouldnt be so bad with like two, but there was three and they each had four sets to do (the same weights ive seen them use for the past 3 months too i might add) haha. but beyond that all in all an exhausting day full of pr's. i believe thats because i havent tried this "light" (i say that loosely) of a weight when i was fresh. im happy with today.

rob

t_mh
08-25-09, 8:23 pm
Nice work. And you even threw in the dips-- sweet. Yeah I fucking hate when a whole hoard comes in a talks around the bench.

Vaze_06
08-25-09, 9:34 pm
congras on your Prs bro, kicking asses

Bombreezey
08-25-09, 9:57 pm
im seen alot of Pr's there bud good job lol

mcbeast
08-25-09, 10:46 pm
Prx3 !!! Good job

Love2lift21
08-26-09, 1:48 am
Mah dude, killing it for sure man. I hate it when cats do that. I've had that happen to me all over the gym for the last couple days, then tryinna be nice I let ppl work in and they do that whole chit chat in between... ugh. Looking good on them PR's man, keep em coming...

D-NUTZ
08-26-09, 3:57 pm
great work bro! I like what i see. Keep it up.

strivin for more
08-26-09, 8:42 pm
Nice work. And you even threw in the dips-- sweet. Yeah I fucking hate when a whole hoard comes in a talks around the bench.
i have to say, those dips were a GREAT addition to the workout.


congras on your Prs bro, kicking asses
well you know im trying!


im seen alot of Pr's there bud good job lol
haha couldnt of done it without ya bud


Prx3 !!! Good job
lucky day i guess hahah


Mah dude, killing it for sure man. I hate it when cats do that. I've had that happen to me all over the gym for the last couple days, then tryinna be nice I let ppl work in and they do that whole chit chat in between... ugh. Looking good on them PR's man, keep em coming...
especially when theyre rude about it. it really gets me.


great work bro! I like what i see. Keep it up.
thanks for checkin in!

aug 26
back

deadlift
135x10
225x5
315x1
365x3
385x3
405x3

shrugs
4x15-20

pullups
2 sets BW+25
4 sets BW

low row
3x10-6

lat pulldown
3x10-6

mini baby drop set

i say mini baby because i was so dam tired today. i was draggin. sorry for not checkin in on everyones journies lately, its been school HW lifting sleep lol. im really tryin haha

rob

mcbeast
08-26-09, 10:08 pm
How hard was the 405?

Love2lift21
08-26-09, 10:48 pm
Pulling crazy weight. I really like those numbers on the deads. I've been slacking on checking people's journeys too, it ain't ez, but we get back in at one point or another...
peace

t_mh
08-27-09, 1:01 am
Looks like a really good workout, man. I'm impressed with those deads. Keep it up.

strivin for more
08-27-09, 4:13 pm
How hard was the 405?
it wasnt horrible. i mean it didnt go up like super quick, but i grinded the three reps out. i believe i can pull more than 425. i had used straps on the 405 also.


Pulling crazy weight. I really like those numbers on the deads. I've been slacking on checking people's journeys too, it ain't ez, but we get back in at one point or another...
peace
thanks man. and ya, lifes busy nowadays now that summers gone.


Looks like a really good workout, man. I'm impressed with those deads. Keep it up.

im sure trying! thanks.

strivin for more
08-27-09, 7:20 pm
aug 27
shoulders

seated overhead BB press
95x5
115x10
125x8
135x6 (pr)
145x3 (pr)
95x13

front BB raises
45x10
65x10
75x8
85x6
45x30

bent over rear delt raises
25x10
30x8
35x6

lateral raises
30x10
35x8
40x6
45x6

strict overhead press (although some of it wasnt so strict lol)
95x10
105x8
115x3
85x12

overhead DB press
50x7
55x4
60x3

these past two days ive been exhausted. i havent been hungry either. itll all get better with the weekend comin up, im just dragging. i got a decent workout today. nothing special.

rob

mcbeast
08-27-09, 9:25 pm
it wasnt horrible. i mean it didnt go up like super quick, but i grinded the three reps out. i believe i can pull more than 425. i had used straps on the 405 also.


thanks man. and ya, lifes busy nowadays now that summers gone..

Still good heavy work. Next week only add 5 pds to the sets. Make sure you give yourself ample time to rest before the 410. Were not trying 1 rep maxes just yet..Be patient and allow yourself to get stronger, so when the time comes around youll destroy your old pr.

Vaze_06
08-27-09, 9:55 pm
decent work out to hit a Pr lol rest up and come back stronger lil guy!

Bombreezey
08-27-09, 10:16 pm
way to go lol more pr's up there....again

t_mh
08-28-09, 8:21 pm
good to see some pr's. As vaze said, it was better than "decent" today. Nice job.

strivin for more
08-28-09, 11:12 pm
Still good heavy work. Next week only add 5 pds to the sets. Make sure you give yourself ample time to rest before the 410. Were not trying 1 rep maxes just yet..Be patient and allow yourself to get stronger, so when the time comes around youll destroy your old pr.
yea, id like to max oput though within the next 2 weeks, because i wanna put up 450 while im still techincally 15. (i turn 16 sept 14) and i was thinkin i could have like 2 more solid back days and give it a shot?


decent work out to hit a Pr lol rest up and come back stronger lil guy!
thanks. im definitely working on the sleep here after i post this. lol


way to go lol more pr's up there....again
glad to have you there to spot me. haha


good to see some pr's. As vaze said, it was better than "decent" today. Nice job.
yea, i suppose the workouts are good, but my motivations not.

aug 28
arms

biceps

preacher curl
75x10
85x8
90x4

one armed preacher curl
30x10
35x8
40x3

ez bar curl
3x10-6

sitting DB curl
35x10
40x8
45x6
50x2

standing BB curl
3x10-6

triceps

tricep pushdown
3x10-6

cable skullcrusher
4x10-6

machine extension
4x10-6

overhead DB extension
55x10
65x10
75x8
80x6

seated dips
BW+45
BW+90
BW+90

pretty good day. in and out. nothing special. this weeks been pretty lackluster. oh well. im lookin forward to sleepin in now! lol

rob

Bombreezey
08-29-09, 12:37 am
yea it was a pretty good day dude for what it was.... yea im looking to sleepin in too haha

mcbeast
08-29-09, 12:39 am
I guess you could give it a shot. Dont be frustrated if you dont make it. 25 pounds is a big jump. However if you do make it, your most definetely not training to potential right now and need to step your game up. Yeah, no strongman tommorow morning. Ill be sleeping in as well.

strivin for more
08-29-09, 9:20 am
I guess you could give it a shot. Dont be frustrated if you dont make it. 25 pounds is a big jump. However if you do make it, your most definetely not training to potential right now and need to step your game up. Yeah, no strongman tommorow morning. Ill be sleeping in as well.

alright. ill give it a shot the back day after this next one, and i have to say. that sleep felt great. lol

strivin for more
08-30-09, 10:55 am
well, i think im gonna do a new split with school startin up

monday-chest
tuesday-back
wednesday-shoulders
thursday-arms
friday-legs

sat/sun-REST

t_mh
08-30-09, 12:15 pm
Serious volume on those arms. Very nice.


well, i think im gonna do a new split with school startin up

monday-chest
tuesday-back
wednesday-shoulders
thursday-arms
friday-legs

sat/sun-REST

That's what I'm doing right now except I rest after shoulders and after legs instead of sat/sun. That way by arms and shoulders you won't be burned out. Just a thought.

D-NUTZ
08-30-09, 7:13 pm
Good arm workout... keep it up!

strivin for more
08-30-09, 8:29 pm
Serious volume on those arms. Very nice.



That's what I'm doing right now except I rest after shoulders and after legs instead of sat/sun. That way by arms and shoulders you won't be burned out. Just a thought.

thats a good idea, but i have it set up right now for ample lower back recovery between squats and deads while tryin to give my arms a break too from indirect stuff.

strivin for more
08-31-09, 7:23 pm
aug 31
chest

bench
135x10
155x5
175x3
195x2
215x2
235x7 (pr)
245x4 (pr)
225x6
205x10
185x12
155x16
175x5

dips
BW+25
BW+35
BW

strip set on incline smith

cable flies
3x25-8

great chest day. had several good ones in a row. happy over those PR's. wish bombreezy luck on his 295-300 max out next chest day. hes gonna finally do it. haha

rob

Bombreezey
08-31-09, 9:19 pm
lol hahaha keep those pr's going... yea ill try it but im not making any promise that it will go up haha

mcbeast
08-31-09, 9:25 pm
More good work bro!

Love2lift21
08-31-09, 11:59 pm
aug 31
chest

bench
135x10
155x5
175x3
195x2
215x2
235x7 (pr)
245x4 (pr)
225x6
205x10
185x12
155x16
175x5

dips
BW+25
BW+35
BW

strip set on incline smith

cable flies
3x25-8

great chest day. had several good ones in a row. happy over those PR's. wish bombreezy luck on his 295-300 max out next chest day. hes gonna finally do it. haha

rob

Nice work man. Congrats on the PR's

strivin for more
09-01-09, 4:07 pm
lol hahaha keep those pr's going... yea ill try it but im not making any promise that it will go up haha
hahah youll get it.


More good work bro!
well you know im always trying. thanks for stoppin by! 410x3 today. im pumped.


Nice work man. Congrats on the PR's
theyre always nice to see right? haha

strivin for more
09-01-09, 8:15 pm
sept 1
back

deadlift
135x10
225x5
315x1
370x3
390x3
410x3
335x7

stiff legged deadlifts
225x10
245x8

shrugs
4x20-16

pull ups
4xBW (pr here, 12)

assist pull up
3x8-7

BB row
135x10
155x8
175x6

lat pulldown
3x10-6

good deadlift day, but when i get to working my lats im always so tired. the pull ups really killed it though. im happy with today.

rob

t_mh
09-01-09, 8:41 pm
Looking good. The deads are coming up.

Bombreezey
09-02-09, 9:03 pm
woot 410 for 3 beasttlly

strivin for more
09-02-09, 9:08 pm
Looking good. The deads are coming up.
yea, im trying, ill try to max out soon, like next back day.


woot 410 for 3 beasttlly
well you of all people know im busting my balls haha

strivin for more
09-02-09, 9:16 pm
sept 2
shoulders

DB press
55x10
60x8
65x6
70x1

bent over rear raises
30x10
35x8
45x6

front DB raises
35x10
40x8
45x6
50x6 (sloppy)

strict overhead press
105x10
115x7
125x4
95x10

upright rows
95x10
105x8
115x6

lateral cable lifts
3x10-6

good workout, nothing special. i need to start bumping my non-press movements up.

rob

Love2lift21
09-03-09, 8:59 am
sept 2
shoulders

DB press
55x10
60x8
65x6
70x1

bent over rear raises
30x10
35x8
45x6

front DB raises
35x10
40x8
45x6
50x6 (sloppy)

strict overhead press
105x10
115x7
125x4
95x10

upright rows
95x10
105x8
115x6

lateral cable lifts
3x10-6

good workout, nothing special. i need to start bumping my non-press movements up.

rob

Yo nice work man. I hear you on the non press moves, my upright rows are gabbage :(

strivin for more
09-03-09, 7:37 pm
Yo nice work man. I hear you on the non press moves, my upright rows are gabbage :(
i know! its so easy to forget to be bumpin all those up sometimes ya know?

sept 3
arms

biceps

standing DB curls
35x10
40x10
45x8
50x6
55x3

ez bar curl
4x10-6

one armed preacher curls
35x10
40x8
45x4

BB curl
65x10
85x8
105x6

machine curl
3x10-6

triceps

clsoe grip (fixd form so this is down)
205x8
225x4
185x7

cable pushdown
3x10-6

skull crushers
95x10
115x6
75x25

weighted bench dips
13xBW+anywhere from 125-25 added weight.**

**ok now this is where is got interesting. me and chris (bombreezey) had a lil competition to see who would pansy out first. we did as many seated dips as possible (all had added weight).... i won

those bench dips were ungodly killer.

rob

Bombreezey
09-03-09, 8:53 pm
lol haha watch ur back son

t_mh
09-03-09, 11:17 pm
That's so true about forgetting to bump up the weights. You can't get complacent.

Looking good, man.

mcbeast
09-03-09, 11:34 pm
Things are coming along nicely..Keep with this dl program till on your last set you can only get a single..then the week after go for a max.

strivin for more
09-04-09, 4:37 pm
Things are coming along nicely..Keep with this dl program till on your last set you can only get a single..then the week after go for a max.

alright. ill cancel the plan i had set up for maxin earlier.

mcbeast
09-04-09, 5:25 pm
alright. ill cancel the plan i had set up for maxin earlier.

Thats more like it..Haha. After you max, i would say go for a few weeks of rack pulls.

Vaze_06
09-04-09, 8:32 pm
nice work outs lil boy!

strivin for more
09-05-09, 7:37 am
Thats more like it..Haha. After you max, i would say go for a few weeks of rack pulls.
what are those?


nice work outs lil boy!
hahah thanks. you know im tryin!

sept 4
legs

squats
135x10
225x5
265x7
285x6
285x5
265x5
265x4
245x5
245x4
225x7
135x15
135x30

that second 135 was balls to the wall. i had to rest for a few seconds like every two reps. it was insane. but all i did was squats yesterday. its funny cause i woke up this morning feelin like a truck hit me. haha.

rob

mcbeast
09-05-09, 11:15 am
Lots of squatting lil brotha. Where is your sticking point with deadlifts? Set the bars in a rack there. It usually is 3 inches below knee. Pull from there.

strivin for more
09-05-09, 2:24 pm
oooh gotcha. i havent even come close to a platue yet though. ill keep those in mind.

t_mh
09-05-09, 8:45 pm
Sweet legs day man. I'll bet you felt great this morning-- it's all about the squats.

strivin for more
09-07-09, 3:45 pm
Sweet legs day man. I'll bet you felt great this morning-- it's all about the squats.

oh man did i. haha

mon sept 7
chest

bench
135x10
165x5
195x2
215x2
245x5
255x3
235x4
225x4
6x205 (dont remember weights)
185x5
155x7
135x8
95x20

dips
3xBW

im really diggin the one excersise workouts lately. hahah.

rob

mcbeast
09-07-09, 3:46 pm
Focusing on one thing is good...Try a schem. Maybe 54321, then 3x10? That sounds painful..

T o m m Y
09-07-09, 7:14 pm
Nice benching kiddo..

Love2lift21
09-08-09, 2:08 pm
Nice work in here bro... Numbers are looking sweeeeet...

strivin for more
09-08-09, 6:52 pm
Focusing on one thing is good...Try a schem. Maybe 54321, then 3x10? That sounds painful..
eh, if i do again ill give that a shot. i dont usually do that.


Nice benching kiddo..
thanks for stoppin by!


Nice work in here bro... Numbers are looking sweeeeet...
well you know im tryin.

sept 8
back day

deadlift
135x10
225x5
315x2
405x1
455x1 (pr) (excessive will kill me haha)

stiff legged deads
225x10
275x4

shrugs
4x20-16

pull ups
3xBW+25
3xBW

assist pull up
3x10-6

lat pulldown
3x10-6

machine row
3x10-6


well, im happy with today. i knew i had that 455. i just needed to get it in while i was still technically 15. thanks to excessive, i couldnt of been there without him. i have a vid, hows form?

http://www.youtube.com/watch?v=JxX88l0rpCU

rob

J A Y
09-08-09, 7:00 pm
eh, if i do again ill give that a shot. i dont usually do that.


thanks for stoppin by!


well you know im tryin.

sept 8
back day

deadlift
135x10
225x5
315x2
405x1
455x1 (pr) (excessive will kill me haha)

stiff legged deads
225x10
275x4

shrugs
4x20-16

pull ups
3xBW+25
3xBW

assist pull up
3x10-6

lat pulldown
3x10-6

machine row
3x10-6


well, im happy with today. i knew i had that 455. i just needed to get it in while i was still technically 15. thanks to excessive, i couldnt of been there without him. i have a vid, hows form?

http://www.youtube.com/watch?v=JxX88l0rpCU

rob

sick session rob.. good to see your still progresing bro, thats a monstrous deadlift at 15 aswell.. keep it up... one thing that sticks out for me with the form and its not neccisarily a bad thing however i think if you sat more into it at the start you could easily get a bit more from your deads, if you stop the video at 12 secs you can see your legs are nearly locked out by the time you get it to your shins leaving it all on your back to do the work...
almost like stiff legging it up.. its a testament to your back and lockout strength but im sure if you started a little lower you could add more weight!

good shit!

t_mh
09-08-09, 7:26 pm
Awesome job on the 455, man.

mcbeast
09-08-09, 11:53 pm
First off, Great work. 455 Is a hell of a lot of weight to be grippin & rippin at 15 years old.206? Your heavier then me, damn! Haha. But on to business. You know where your max is right now. I want you to do all your training 10 pds UNDER your max. It was a great pull, but we want to try and avoid the hitching. I think 10 pounds less wouldve tore straight up. Now, congrats on the milestone but make sure you stay on this road. Dont let it get to your head. Follow your split, its evidently not failing out for you yet. If/when it does ive already got something else up my sleeve. Anyhow, keep up the good work. Shoot me a pm if you need anythin.

strivin for more
09-09-09, 8:08 pm
sick session rob.. good to see your still progresing bro, thats a monstrous deadlift at 15 aswell.. keep it up... one thing that sticks out for me with the form and its not neccisarily a bad thing however i think if you sat more into it at the start you could easily get a bit more from your deads, if you stop the video at 12 secs you can see your legs are nearly locked out by the time you get it to your shins leaving it all on your back to do the work...
almost like stiff legging it up.. its a testament to your back and lockout strength but im sure if you started a little lower you could add more weight!

good shit!
thanks man, why arent you updating your journey??


Awesome job on the 455, man.
thanks man!


First off, Great work. 455 Is a hell of a lot of weight to be grippin & rippin at 15 years old.206? Your heavier then me, damn! Haha. But on to business. You know where your max is right now. I want you to do all your training 10 pds UNDER your max. It was a great pull, but we want to try and avoid the hitching. I think 10 pounds less wouldve tore straight up. Now, congrats on the milestone but make sure you stay on this road. Dont let it get to your head. Follow your split, its evidently not failing out for you yet. If/when it does ive already got something else up my sleeve. Anyhow, keep up the good work. Shoot me a pm if you need anythin.
what would i do without ya bud?

9-9-09
shoulders

overhead BB press
115x10
135x5
145x2
105x11

BB front raises
3x10-6

rear delt machine
3x10-6

cable upright row
3x10-6

lateral raises
35x10
40x8
45x6
25x30

overhead strict press
85x10
105x6
85x6

i think this was it. i feel like im forgettin something. oh well.

rob

mcbeast
09-09-09, 8:21 pm
For Deads..

"When powerlifters think about getting back on the heels, they’re putting the bar over the middle of the foot because when you start pushing on the ground with a heavy bar, that’s where it’s going to be in balance. If it’s behind the middle of the foot, you’re going to be off balance backward. If it’s in front of the middle of the foot, you’re going to be off balance forward. So we don’t really want to be on the heels. We want the bar directly over the middle of the foot. A better cue would be to push the middle of the foot into the floor. I like to think about the contact path directly under the bar and push it into the floor. That keeps me in better balance than doing it any other way"

Remember this

***Great workout. Heavy pressing. I would suggest cutting out the variety of exercises. Shoulders are a very complex muscle group. One week i would do a front raise, the next i would do rear delt. Just alternate them. As for the overhead pressing. I challenege you to try a setup of 10-10-3x3-10. Do this as the beggining of your workout or really test your balls and do it at the end. I would keep the lat raises, they are pretty staple IMO.

Again,good work.

Vaze_06
09-09-09, 8:24 pm
nice shoulder session... tho only 15 and already u have a shitty memory *shakes head* lol

strivin for more
09-10-09, 4:25 pm
For Deads..

"When powerlifters think about getting back on the heels, they’re putting the bar over the middle of the foot because when you start pushing on the ground with a heavy bar, that’s where it’s going to be in balance. If it’s behind the middle of the foot, you’re going to be off balance backward. If it’s in front of the middle of the foot, you’re going to be off balance forward. So we don’t really want to be on the heels. We want the bar directly over the middle of the foot. A better cue would be to push the middle of the foot into the floor. I like to think about the contact path directly under the bar and push it into the floor. That keeps me in better balance than doing it any other way"

Remember this

***Great workout. Heavy pressing. I would suggest cutting out the variety of exercises. Shoulders are a very complex muscle group. One week i would do a front raise, the next i would do rear delt. Just alternate them. As for the overhead pressing. I challenege you to try a setup of 10-10-3x3-10. Do this as the beggining of your workout or really test your balls and do it at the end. I would keep the lat raises, they are pretty staple IMO.

Again,good work.

ok, so with the deadlifting its right over the middle of your foot, and consciencly try and push flat with your feet correct?

and that rep scheme you have sounds good to me. ill give it a shot next shoulder day.

again, thanks as always!


nice shoulder session... tho only 15 and already u have a shitty memory *shakes head* lol
hahaha its that memory loss settin in early i spose. :P

J A Y
09-10-09, 4:30 pm
thanks man, why arent you updating your journey??

9-9-09
shoulders

overhead BB press
115x10
135x5
145x2
105x11

BB front raises
3x10-6

rear delt machine
3x10-6

cable upright row
3x10-6

lateral raises
35x10
40x8
45x6
25x30

overhead strict press
85x10
105x6
85x6

i think this was it. i feel like im forgettin something. oh well.

rob

first off nice workout man, and as for the journey ive moved bro! i thought you would of noticed by now man! no worries tho, if you wana take a peek again.. the link at the bottom of this post to my journey!

strivin for more
09-10-09, 8:17 pm
first off nice workout man, and as for the journey ive moved bro! i thought you would of noticed by now man! no worries tho, if you wana take a peek again.. the link at the bottom of this post to my journey!
haha i was wonderin where you went! i have some readin to do to catch up...

9-10-09
arms

biceps
one armed preacher curls
35x10
40x7
45x2

arnold curls
3x10-6

DB curls (30-45 pounds)
6x12-8

curl machine
6x10-3

triceps

close grip bench
205x8
225x4
245x2

overhead pushout
3x10-6

single arm pushout
3x10-6

pushdown
3x10-6

one armed DB exten
30x11
35x5

skullcrushers
75x10
95x8
115x2

pretty good day. still waiting for those cannons to appear on my arm. lol

rob

D-NUTZ
09-11-09, 3:54 pm
Hey great stuff Rob. Keep it up and you will be seeing them in no time.

strivin for more
09-11-09, 7:02 pm
Hey great stuff Rob. Keep it up and you will be seeing them in no time.

thanks for checkin in!

sept 11
legs

squats
225x10
275x5
295x3
(switch stance)
275x4
295x3

box
225x10
255x5
275x3

hacksquat
4x10-4

walking lunges
3x95 down and back

135x15 burnout squat

dead! haha. my legs hurt. big plans today. woohoo. bonfire to go to. see yall later!

rob

Vaze_06
09-11-09, 7:08 pm
nice leggy day

t_mh
09-11-09, 11:58 pm
great squatting, man.

J A Y
09-12-09, 7:39 am
nice leg day bro, keep throwin out numbers like those!..

D-NUTZ
09-12-09, 8:24 pm
Great leg day bro! Great Work on the squats.

strivin for more
09-13-09, 7:24 pm
ok, well we got a tradition in my family where on their birthday we get to choose where we go out to eat and get whatever we want. my birthdays tom, but we did it today cause were busy tom.

out of all the places i went to arbys. i had to keep it somewhat clean.
fifteen arbys roast beef sandwhiches spread out between today and some of tommorow. ive knocked out seven of them bad boys today. and got more weight gainer. sweet sixteen huh? hahaha

t_mh
09-13-09, 7:38 pm
hahah thats a ton of food.

t_mh
09-13-09, 7:38 pm
...And happy birthday.

mcbeast
09-13-09, 9:57 pm
...And happy birthday.

Yep...Happy Birthday kid..Big things to come this year.

Love2lift21
09-14-09, 4:59 pm
ok, well we got a tradition in my family where on their birthday we get to choose where we go out to eat and get whatever we want. my birthdays tom, but we did it today cause were busy tom.

out of all the places i went to arbys. i had to keep it somewhat clean.
fifteen arbys roast beef sandwhiches spread out between today and some of tommorow. ive knocked out seven of them bad boys today. and got more weight gainer. sweet sixteen huh? hahaha

I would be tired of those after a couple, lol. Happy Birthday bro!

strivin for more
09-14-09, 5:15 pm
...And happy birthday.
thanks man!


Yep...Happy Birthday kid..Big things to come this year.
thats the plan.


I would be tired of those after a couple, lol. Happy Birthday bro!

haha god i had 8 last night and like 4 more so far today. lol

sept 14
chest day

bench
135x10
155x5
175x3
195x2
225x1
245x5
255x3
225x7
215x8
205x8
185x10
155x12

dips
5xBW

machine fly
4x10-5

short, sweet, to the point. the school gym was CROWDED. haha. i left the bench to get a water and kids were already strippin it to put tens on there. lol. i may of underestimated a few of the reps i said today, i cant remember. oh well.

rob

D-NUTZ
09-14-09, 6:47 pm
Great workout Rob. Happy Birthday and enjoy that Arbys.

Vaze_06
09-14-09, 8:01 pm
oooooh 16?! Happy birthday =) 2 more years and u'll be legal.. in canada ahahaha
nice work out