Balls To The Wall...

[zubda345]

Finally I have decided to make my own journey threat on animalpak.com....

Here's a little something about me...


It's been some time since I have gotten into bodybuilding... I was an Obese guy with more than 27% body fat at the age of 16, Now I am 18 with less than 14% BF... Any one can checkout my progress pictures on my UniversalUSA page (From the mid of 2010 till jan 2011). I first used to go to the gym non-serious but after some days I don't know what to say a magic happens, The 1st day I was gonna do the bench press, I put my ass on the bench laid on my back under that barbell and by GOD that was the time some strange and strong feeling just ran into my whole body just like my blood and on the very moment I knew that this is what I want to be, I don't know what words can explain that feeling of me... Still when I remember that day I just get lost in that feeling.... From that day, till this day... I know what I have accomplished and I will accomplish more and more and more. I have always trained as hard as I can... The hunger and thrust just keeps on rising day after the day, this is one reason I named my log "Balls To The Wall"... I know I will go to the top or I will die trying...


I am not a man who has respect or any close support to be honest... But I never gave up, I never quited... NOR I EVER WILL... I am not good at studied... I am an unlucky man with never ending problems and deep shit hole problems in my life... I don't have any one to share my feelings and problems with... But from now on I will have this, my own log, to share my self with.....


AND BY GOD ALMIGHTY I SWEAR THIS IS COMING RIGHT FROM THE HEART
"IT'S JUST GETTING STARTED!!!"

[zubda345]

My Breakfast was a jumbo one today....

10 Sandwiches (filled with chicken Slices and Hard boiled eggs)
250ml Red grape juice
1 Hard boiled egg

[zubda345]

I worry a lot from time to time the whole day... 70% of day is gone in worrying... Should get some nice and comfy goodnight sleep now....

[zubda345]

Today was supposed to be my rest day ie sunday... But we are shifting or house All this working and restlessness make me annoyed and angry.... Hope I sleep well tonight and get ready for the push workout for tomorrow, gotta increase the numbers also... MAN that's gonna be a hell of a blast!!!

[zubda345]

OK, Here I am again at the start of the day.... Today's goal is good nutrition and a heavy workout... And I hope the house shifting process doesn't ruin it today!! I am gonna increase my squats number 13.2 pounds up today, I hope it goes fine!

[zubda345]

My 2nd meal of the day will be some soupy noodles with a fruit or a glass of milk... Can't think of any more things to eat..

[C.Coronato]

Glad to see you started a journey Zubda. It will help you keep track of your goals and progress my man.

[zubda345]

Glad to see you started a journey Zubda. It will help you keep track of your goals and progress my man.

Yeah C, I am glad about it too.... And already today I made a new personal record, I squatted 8 reps for 185Lbs, Thats not much but still I jumped directly from 158Lbs to 185lbs today.... that's awesome for me....

Today's workout was this:

Chest - Flat Bench 155lbs, 1st set 10 reps, 2nd set 9 reps, 3rd set 6 reps, 4th set 5 reps.
Triceps - Close grip smith 145lbs 1st set 6 reps, 2nd set 10 reps, 3rd set 9 reps (almost doped the barbell on me on last two reps), 4th set 5 reps.
Shoulders - Military press 80lbs 1st set 7 reps, 2nd set 8 reps, 3rd set 8 reps, 4th set 5 reps
Squats - 1st I did a set increased 12 pounds weight made it 170lbs for 10 but then got my mind hardcore and put up another 15 lbs for the next set made it 185lbs for 8 reps.....

I am gonna hit 440lbs at the end of this year!! A Goal added to the list.

[zubda345]

And the Good news is My legs are still sour... and tomorrow is cardio and abs, I am thinking of making my cardio time go upto 1 hour.... Will try it tomorrow...

[zubda345]

I can look back and see that I used to sleep maximum of 6-7 hors, but now a days I am sleeping 9-10 hour... And it feels good... This pull/push workout is makin me sour and then a good rest relaxes my whole body, make it ready for the next workout!!!

[C.Coronato]

Id love to get 9-10 hours of sleep! Damn!

[zubda345]

Id love to get 9-10 hours of sleep! Damn!

:D It seems U are gonna plan a 9-10 hour sleep some time... It's feels good.... REALLY GOOD!! and when u r tired, Oh man U just want to sleep even after u are awake and fresh....

I didn't had any workout today. Was planing to do abs and cardio but skipped it LOL, Now I will have to awake at 6am to go to the gym.... only 5 hour sleep this time!! I am gonna be damed!!! Hope I get up early in the morning....

[zubda345]

After a nice cardio n abs section, A plate of rice and 4 oranges for breakfast tastes good....

[zubda345]

Ahhhhh.... Back from the gym... I feel sour....

This is what I did today:

Back/biceps: Pull downs 1x12, 2x10, 3x4, 4x4 Full rack 14 plates...
Back/biceps: Cable rows 1x9, 2x12, 3x5, 4x4 13 plates on the rack...
Back: Bent rows: 1x12, 2x10, 3x6, 4x2 106Lbs
Back: Deads: 1x7, 2x7 215Lbs
After this I did a single rep of dead for 264Lbs.

Ate mixed pulses rice with yogurt...

[Carrnage]

And the Good news is My legs are still sour... and tomorrow is cardio and abs, I am thinking of making my cardio time go upto 1 hour.... Will try it tomorrow...

1 hour? I wouldnt advise that in a building process, you would just burn off muscle, or just stagnate (stay the same), keep it around 20-40 mins.

[Carrnage]

:D It seems U are gonna plan a 9-10 hour sleep some time... It's feels good.... REALLY GOOD!! and when u r tired, Oh man U just want to sleep even after u are awake and fresh....

I didn't had any workout today. Was planing to do abs and cardio but skipped it LOL, Now I will have to awake at 6am to go to the gym.... only 5 hour sleep this time!! I am gonna be damed!!! Hope I get up early in the morning....

Damn bro I only get in around 2-4 hours of sleep. lol Lucky you!

[zubda345]

1 hour? I wouldnt advise that in a building process, you would just burn off muscle, or just stagnate (stay the same), keep it around 20-40 mins.

OK, I did 40 mins that time also, couldn't get up to 1 hour...


Damn bro I only get in around 2-4 hours of sleep. lol Lucky you!

I was actually free past days.... a month or two... Tomorrow is my result... Hope I pass this time.... After that will be busy in studies again...

[zubda345]

Gotta eat something... Gettin ready for Cardio and abs today...

[zubda345]

After Cardio and Abs, I was like I should sleep on the mat in the gym...

[zubda345]

I am sick today. Yesterday night I was feeling itch in my throat and at the night I fell ill, A bit of headache along with running nose and some times pain in random bodyparts.... I am not gonna train today... But I will come back after I recover with twice the spirit and twice the courage to improve myself!!

[Geneticfreak09]

I am sick today. Yesterday night I was feeling itch in my throat and at the night I fell ill, A bit of headache along with running nose and some times pain in random bodyparts.... I am not gonna train today... But I will come back after I recover with twice the spirit and twice the courage to improve myself!!

Good Luck to ya bro get back as soon as possible

[zubda345]

Sure I will, Thankx Brother.

[zubda345]

OK, Here I am again. took two days rest.. Saturday's and Sunday's... Ate and rested alot... I don't have any illness now, sometimes running nose nothing else... Tomorrow gonna hit the gym with a PUSH workout It's gonna be good...

[Carrnage]

hey you should sign up to Muscular Development forums, and read all the informative articles and watch all the great informative training videos, but beware on that site the forums arnt so friendly lol

[zubda345]

Yeah I signed up there but only use my account for watchin vids never used their fourm.... will take a look at it after I get something to eat and some free time...

[zubda345]

O I am gettin a growth in my arms..... O yeah it's good!!!! they seems bigger than last month!!

[zubda345]

Today was a PUSH day...
Flat bench - 145LBS 1x9, 2 x8, 3x7, 4x6
Close grip smith - 145LBS 1x9, 2x9, 3x7, 4x5
Military press - 80LBS 1x6, 2x5, 66LBS 1x8, 2x9
Leg Press - 580LBS 1x20, 2x20

Was a good workout....

[zubda345]

Came home Had a Plate full of rice as a post workout meal...


After that another side meal I would like to call it... Boiled potato some pieces and a small plate of soft and spicy salad was refreshing! :)

[zubda345]

Today was a 15 mins cardio and an easy abs section only one cycle...

[zubda345]

Back/biceps: Pull downs 1x12, 2x10, 3x4, 4x4 Full rack 14 plates...
Back/biceps: Cable rows 1x9, 2x12, 3x5, 4x4 13 plates on the rack...
Back: Bent rows: 1x12, 2x10, 3x6, 4x2 106Lbs
Back: Deads: 1x7, 2x7 215Lbs


So today... I moved some things up... The Pull day

Back/Biceps: Pull downs: Full rack 14 plates, 4 set for all of a 30 reps
Back/Biceps: Cable rows: Today I made it a full rack, 14 plates, a total of 4 sets for 30 reps.
Back: Bent rows: 106 Lbs a total of 4 sets for 30 reps.
Back: Deads: 215LBS For a total of 8 reps...

I know I should have increased the numbers on bent rows and Cable rows along with Deads And I could do it but I thought that I should just keep the weight same for this time cause I am just back form my sickness and I think it also effected my deadlifts...

[Carrnage]

Came home Had a Plate full of rice as a post workout meal...


After that another side meal I would like to call it... Boiled potato some pieces and a small plate of soft and spicy salad was refreshing! :)

no protein? how come?

[Carrnage]

Today was a 15 mins cardio and an easy abs section only one cycle...

do you think its possible to move your cardio on the days you train? same with abs? because your doing cardio and abs on your "off days" right? those off days will be the days you grow, doing cardio and abs will just slow down the recovery process

[Carrnage]

Today was a PUSH day...
Flat bench - 145LBS 1x9, 2 x8, 3x7, 4x6
Close grip smith - 145LBS 1x9, 2x9, 3x7, 4x5
Military press - 80LBS 1x6, 2x5, 66LBS 1x8, 2x9
Leg Press - 580LBS 1x20, 2x20

Was a good workout....

hell yeah good to see you training this style, heavy compound movements, your gonna get big and strong zubda!!!

[zubda345]

do you think its possible to move your cardio on the days you train? same with abs? because your doing cardio and abs on your "off days" right? those off days will be the days you grow, doing cardio and abs will just slow down the recovery process

Actually U'll see After that day I didn't posted any of cardio more.... It's cause I have minimized my cardio now... Do it rarely... If I want to do It I just warm my self up sometimes with cardio and a single cycle of abs...

[zubda345]

no protein? how come?


No money that's how.... LOL I am looking for a job hope to get one.... It would be good.... I finished my protein powder a month ago didn't had enough money to buy more

[zubda345]

hell yeah good to see you training this style, heavy compound movements, your gonna get big and strong zubda!!!

I hope... And aim for it

[zubda345]

SHIT..... the days which are supposed to be my rest days are being ruined by house chorse... And this fucking government is increasing taxes and prices of every fuckin thing, can't get enough food in me.... not even junk food... Fuck it... But I have to do it some how... And I am sure I will.... I will go to the top or fall with my life finished!!

[zubda345]

Today's workout was this:

Chest - Flat Bench 150lbs, 1st set 10 reps, 2nd set 9 reps, 3rd set 6 reps, 4th set 5 reps.
Triceps - Close grip smith 145lbs 1st set 6 reps, 2nd set 10 reps, 3rd set 9 reps (almost doped the barbell on me on last two reps), 4th set 5 reps.
Shoulders - Military press 80lbs 1st set 7 reps, 2nd set 8 reps, 3rd set 8 reps, 4th set 5 reps
Squats - 1st I did a set increased 12 pounds weight made it 170lbs for 10 but then got my mind hardcore and put up another 15 lbs for the next set made it 185lbs for 8 reps.....

I am gonna hit 440lbs at the end of this year!! A Goal added to the list.

Today:
Flat bench: 158lbs 1-6rep, 2-7reps, 3-5reps, 4-6reps.
Close grip smith: 158lbs 1-4reps, 2-7reps, 3-6reps, 4-6reps (tried 4 7th but only got it half way up.)
Military press: 92lbs 1-4reps, 2-3reps. Lowered weight to 80lbs 1-8reps, 2-7reps. (i thnk it was the after math of sickness i caught few days back, couldnt get all lifts up.)
Squats: 185 lbs 1-10reps, 2-8reps.

Gettin my numbers up... Slowly but surely

[zubda345]

Ok, so Saturday (today) was a day off for me and here in my beloved country or to b exact in my city the gyms I know are close on sundays... So this makes it a double rest day for me... but still tomorrow will be the last day of house shifting I hope so, there will be alot of work to do... not much rest it's gonna b...

[zubda345]

2nd rest day.. Sunday, is over today... gonna hit the Pull Workout tomorrow and gonna hit it hard... Hard as a Fuck I can think in my mind!!

[Carrnage]

SHIT..... the days which are supposed to be my rest days are being ruined by house chorse... And this fucking government is increasing taxes and prices of every fuckin thing, can't get enough food in me.... not even junk food... Fuck it... But I have to do it some how... And I am sure I will.... I will go to the top or fall with my life finished!!

Ouch! There goes your progresss! I hope you can get food / nutrition as soon as possible bro!

[zubda345]

Ouch! There goes your progresss! I hope you can get food / nutrition as soon as possible bro!

yeah got it.... Now it's coming on the track again....

[zubda345]

So today... I moved some things up... The Pull day

Back/Biceps: Pull downs: Full rack 14 plates, 4 set for all of a 30 reps
Back/Biceps: Cable rows: Today I made it a full rack, 14 plates, a total of 4 sets for 30 reps.
Back: Bent rows: 106 Lbs a total of 4 sets for 30 reps.
Back: Deads: 215LBS For a total of 8 reps...



I have joined a new gym that has heavy machine plates.... All the plates on the machine are of 5 KG and those of previous gyms were of 4KG...

OK today was a pull day again... And damn I am going up every single day....

Back/Biceps: Pulldowns 13 plates. 1x12, 2x9, 3x9... 30 reps were finished so didn't did another set LOL
Back/Biceps: Rows 13 plates, Now this felt more heavy to me, 1x10, 2x8, 3x7, 4x5
Back: Bent rows: 110Lbs a total of 4 sets for 30 reps.
Deads: 220LBS. 1x8 2x6 This was good!!! YAY!!! GOIN UP DAY BY DAY!! DIDN'T increased the weight as I should have cause it was the 1st day in the new gym also had to get some idea of machines and other things...

[zubda345]

Today:
Flat bench: 158lbs 1-6rep, 2-7reps, 3-5reps, 4-6reps.
Close grip smith: 158lbs 1-4reps, 2-7reps, 3-6reps, 4-6reps (tried 4 7th but only got it half way up.)
Military press: 92lbs 1-4reps, 2-3reps. Lowered weight to 80lbs 1-8reps, 2-7reps. (i thnk it was the after math of sickness i caught few days back, couldnt get all lifts up.)
Squats: 185 lbs 1-10reps, 2-8reps.

Gettin my numbers up... Slowly but surely

LIKE I DAMN SAID.... I AM GOIN UP DAY BY FUCKIN DAY!! HELL YEAH I AM HAPPY ABOUT IT!!

TODAY:
Flat bench: 165lb 1x8, 2x8, 3x6, 4x6
Military press: 100Lbs 1x12, (110lbs) 2x3, (100lbs) 3x9, (110lbs) 4x6
Close grip bench: 154lbs 1x8, 2x7 3x6, 4x3 dropped the bar on me on the forth set, I guess that was because I forgot and did Military presses before close grip bench... Kindda Dick move!!
Hack Squats: 154lbs 1x12, 2x8. Thought I should go light this day on legs....

And after all this I did 2 sets of abs 50 reps each, really squeezed them at the top!

[zubda345]

And today when I saw myself in the mirror I saw and noted that I am becoming the monster I want to be I am growing stronger, bolder and wider.... It makes me inspired I almost got tears in my eyes.... All the process all the hard work all the patience is leading me to my dream.... I can't wait....

[Carrnage]

LIKE I DAMN SAID.... I AM GOIN UP DAY BY FUCKIN DAY!! HELL YEAH I AM HAPPY ABOUT IT!!

TODAY:
Flat bench: 165lb 1x8, 2x8, 3x6, 4x6
Military press: 100Lbs 1x12, (110lbs) 2x3, (100lbs) 3x9, (110lbs) 4x6
Close grip bench: 154lbs 1x8, 2x7 3x6, 4x3 dropped the bar on me on the forth set, I guess that was because I forgot and did Military presses before close grip bench... Kindda Dick move!!
Hack Squats: 154lbs 1x12, 2x8. Thought I should go light this day on legs....

And after all this I did 2 sets of abs 50 reps each, really squeezed them at the top!

always go heavy bro! even when you do go "light" in your mind, have the mindset of that lightweight feeling super heavy!

Hell yeah progress every week, just make sure to keep the form super strict, only deep down inside you will know if your doing the movements correctly with your muscles!

Keep pounding the food and the heavy ass poundage!

[zubda345]

Thankx man, I will keep it up....

[zubda345]

I have joined a new gym that has heavy machine plates.... All the plates on the machine are of 5 KG and those of previous gyms were of 4KG...

OK today was a pull day again... And damn I am going up every single day....

Back/Biceps: Pulldowns 13 plates. 1x12, 2x9, 3x9... 30 reps were finished so didn't did another set LOL
Back/Biceps: Rows 13 plates, Now this felt more heavy to me, 1x10, 2x8, 3x7, 4x5
Back: Bent rows: 106Lbs a total of 4 sets for 30 reps.
Deads: 220LBS. 1x8 2x6 This was good!!! YAY!!! GOIN UP DAY BY DAY!! DIDN'T increased the weight as I should have cause it was the 1st day in the new gym also had to get some idea of machines and other things...

Today:
Back/Biceps: Pulldowns 13plates + 7.5kg (16.5lbs) plate. 1x 10, 2x10, 3x5, 4x5
Back/Biceps: Rows: 14plates, full rack! 1x12, 2x9, 3x5, 4x4
Back: Bent rows: 110lbs a total of 4 sets for 30 reps.
Deads: 231lbs 1x6, 2x5... Grip strength gave out...

After this I did 3 sets of seated calf raises 66lbs, 3sets for 42 reps. I should have, n will do this in the push routine just gave seated calf raise a try for the 1st time in my life....

[zubda345]

Oh man, It's the last day of shifting process and I am soooo pissed off at this!!!

[zubda345]

yesterday i had a bike crash, not serious though, but still, i got a wound just below my left elbow joint, and i think i also have a bit knee pain, couldn't do a good workout today but still did th best i could...


LIKE I DAMN SAID.... I AM GOIN UP DAY BY FUCKIN DAY!! HELL YEAH I AM HAPPY ABOUT IT!!

TODAY:
Flat bench: 165lb 1x8, 2x8, 3x6, 4x6
Military press: 100Lbs 1x12, (110lbs) 2x3, (100lbs) 3x9, (110lbs) 4x6
Close grip bench: 154lbs 1x8, 2x7 3x6, 4x3 dropped the bar on me on the forth set, I guess that was because I forgot and did Military presses before close grip bench... Kindda Dick move!!
Hack Squats: 154lbs 1x12, 2x8. Thought I should go light this day on legs....

And after all this I did 2 sets of abs 50 reps each, really squeezed them at the top!

Flat bench, 154lbs, 1x8reps, 165lbs 2x6, 154lbs 3x6, 4x6
Tricep pushdowns, 6plates a total of 4 sets for 30 reps.
Military press, 100lbs 1x9, 2x6, 3x6, 4x5
Hack squats (now this i couldn't do any good) 165lbs 1x10, 2x10

Seated calf raise 88lbs for 15 reps, 100lbs for 14reps, 110lbs for 12 reps...

Another thing, house changed internet connection aint ready yet but it'll be up in some days... I'll get back and keep up my progress asap, tomorrow will rest like a bear.....

[zubda345]

Today:
Back/Biceps: Pulldowns 13plates + 7.5kg (16.5lbs) plate. 1x 10, 2x10, 3x5, 4x5
Back/Biceps: Rows: 14plates, full rack! 1x12, 2x9, 3x5, 4x4
Back: Bent rows: 110lbs a total of 4 sets for 30 reps.
Deads: 231lbs 1x6, 2x5... Grip strength gave out...


Back/Biceps: Pull downs: 13 plates + 10kg 1x12, 2x8, 3x6, 4x4
Back/Biceps: Rows: 50kg 1x10, 55kg 2x8, 62.5kg 3x7, 65kg 4x6
Back: Bent rows 121lbs a total of 4 sets for 28 reps
Deads: 242lbs 1x5, 2x7 FUCK MY GRIPSSS!!!!

[zubda345]

Today had a push... idk, there is something wrong... Can't do military presses correctly, weight is falling down, what should I do???

Bench press: 165lbs 3 sets for 26 reps and then 176lbs for 4 reps. took help from a person at the gym.

Triceps: skull Crushers: 55lbs a total of 4 sets for 30 reps.

Shoulder press: 90lbs 1 set for 8 reps, 100lbs 2nd set for 4 reps, 110lbs 3rd set Only one fucking rep. 90lbs 4th set 5 reps. Here is the problem Last time on my push I did 110 lbs for a total of 30 reps. and now y I cant get it up?? it's commin down... And I also think that same is the problem with the bench.....

Squats: Now this I loved today. after the crash I thought I am doing squats for the 1st time, I did 20 reps for 90 lbs just to check that my knees were good, and they were. I topped 165 lbs did a set for 10 reps, and then made it 200lbs and did 6 reps a little help from a fella.

Seated Calf Raise: 60kgs 1x8, 2x14, 55kgs 1x14, 2x12

[zubda345]

I want a Mick in my life, Hell I NEED a Mick in my life....... :'(

[Back To Basics]

I want a Mick in my life, Hell I NEED a Mick in my life....... :'(

Whats a mick bro? haha.

Nice work happening here, hope all is well and you find job + good nutrition soon !

[zubda345]

Whats a mick bro? haha.

Nice work happening here, hope all is well and you find job + good nutrition soon !

Some one who was really close to me in my life, train me, had my back, helped me, played with me, Not a girl though... Just like Micky in the rocky movies.... Whenever I watched that I have cried... and I was crying yesterday night when I posted this....

Yeah, Amen to finding a job.....

[Geneticfreak09]

Back/Biceps: Pull downs: 13 plates + 10kg 1x12, 2x8, 3x6, 4x4
Back/Biceps: Rows: 50kg 1x10, 55kg 2x8, 62.5kg 3x7, 65kg 4x6
Back: Bent rows 121lbs a total of 4 sets for 28 reps
Deads: 242lbs 1x5, 2x7 FUCK MY GRIPSSS!!!!

Hey bro don't feel bad on the Deads my grips gives way on me everytime I never really get to reach failure I just do what I can keep up the good work

[zubda345]

yeah man, I'll try, i feel bad cause there's no one else except the animals to back me up and support me in the gym....

[prowrestler]

if an exercise fails you, swap it out. i see your military press went backwards. give it another go and if nothing, switch.


remember, on bosshog do ALL 4 sets with the same weight. no 1 fucking cares if your tired. especially your msucles.

[Back To Basics]

Some one who was really close to me in my life, train me, had my back, helped me, played with me, Not a girl though... Just like Micky in the rocky movies.... Whenever I watched that I have cried... and I was crying yesterday night when I posted this....

Yeah, Amen to finding a job.....

It's Unfortunate to hear that zubda, things like that should only make you stronger man ! Next time you think about it smile and be thank full that you at least got the chance to train and do all those things with them.

You have to be your own Mick bro, take control of your life and believe in your self - You have to walk upon and grab that shit your self, just know all of us at animal/universal are doing the same thing.
Check the song out, might like it - http://www.youtube.com/watch?v=pXtQE-MhY5k

[zubda345]

if an exercise fails you, swap it out. i see your military press went backwards. give it another go and if nothing, switch.


remember, on bosshog do ALL 4 sets with the same weight. no 1 fucking cares if your tired. especially your msucles.

Ok man, I hear ya... It was just cause of the crash I was testing my body with low weight... well, no more of testing again only doin...

[zubda345]

It's Unfortunate to hear that zubda, things like that should only make you stronger man ! Next time you think about it smile and be thank full that you at least got the chance to train and do all those things with them.

You have to be your own Mick bro, take control of your life and believe in your self - You have to walk upon and grab that shit your self, just know all of us at animal/universal are doing the same thing.
Check the song out, might like it - http://www.youtube.com/watch?v=pXtQE-MhY5k

Hmmm, I guess so man, many others are also like me out there... All the hardships don't let me smile, but I will try to go against the odds... Thankx for the song man, Motivating song.... Gave me chills.....

[prowrestler]

Ok man, I hear ya... It was just cause of the crash I was testing my body with low weight... well, no more of testing again only doin...

dont train with the heart, train with the brain. just stick to the plan.

if you bounce around in weights, your further pro longing your bad training on top of not feeling at 100%.. if thats the case, id simply not workout and just do recovery work to get better.

[zubda345]

I also think I should have some days recovery now as bosshogg also said after 4 weeks take a week off, I am going with my uncle to his home almost 200km away from my home, I would try to stay off the gym for some days to give my muscles time to recover.... I will get back to the FORUM ASAP...

[zubda345]

IO am back today... My father also got some heart problem again today.... He's stable now Will take him for complete checkup tomorrow..... Hope everything get good again...

[Carrnage]

IO am back today... My father also got some heart problem again today.... He's stable now Will take him for complete checkup tomorrow..... Hope everything get good again...

I hope he gets better man! My prayers are out to ya!

[zubda345]

I hope he gets better man! My prayers are out to ya!

He's fine now... But he has to through angiography again to see the condition of the spring that was fitted previously in his heart... I pray every thing gets better... Thankx man...

[zubda345]

Yesterday I couldn't post up my workout, so I am postin it up now.

Yesterday I did the workout after 9 days of rest from gym.


Back/Biceps: Pull downs: 13 plates + 10kg 1x12, 2x8, 3x6, 4x4
Back/Biceps: Rows: 50kg 1x10, 55kg 2x8, 62.5kg 3x7, 65kg 4x6
Back: Bent rows 121lbs a total of 4 sets for 28 reps
Deads: 242lbs 1x5, 2x7 FUCK MY GRIPSSS!!!!

Back/Biceps: Pulldowns: 13 plates + 10kg 1x10, 2x6, 3x7, 4x7
Back/Biceps: Rows: 13 Plates 1x10, 2x8, 3x6, 4x6 Now all This I felt Easy, I will definitely add weight next time I train.
Back: Bent rows: 110Lbs total of 4 sets for 30 reps.
Deads: 220lbs 1x4, 2x4 My grips again gave out... I couldn't do better than the last time I think it's also cause my grips were relaxed for 9 days, But the next time I do deads and the weight hit's the ground I will correct my grips everytime without keeping the bar on the ground for more than 2 secs, I think It'll be good....

[zubda345]

Today had a push... idk, there is something wrong... Can't do military presses correctly, weight is falling down, what should I do???

Bench press: 165lbs 3 sets for 26 reps and then 176lbs for 4 reps. took help from a person at the gym.

Triceps: skull Crushers: 55lbs a total of 4 sets for 30 reps.

Shoulder press: 90lbs 1 set for 8 reps, 100lbs 2nd set for 4 reps, 110lbs 3rd set Only one fucking rep. 90lbs 4th set 5 reps. Here is the problem Last time on my push I did 110 lbs for a total of 30 reps. and now y I cant get it up?? it's commin down... And I also think that same is the problem with the bench.....

Squats: Now this I loved today. after the crash I thought I am doing squats for the 1st time, I did 20 reps for 90 lbs just to check that my knees were good, and they were. I topped 165 lbs did a set for 10 reps, and then made it 200lbs and did 6 reps a little help from a fella.

Seated Calf Raise: 60kgs 1x8, 2x14, 55kgs 1x14, 2x12

Today, The Push:

Bench press: 165lbs 1x7, 2x6, 3x8, 4x7 a total of 28 reps, Well I am makin progress, ain't gonna move up the weight till I hit all 30 reps nice and good...
Triceps, Standing triceps dumbbell press: 83.6lbs a total of 4 sets for 30 reps, I also switched this exerciser cause I noted that Close grip bench is also going down and it requires a partner and I don't have one.
Shoulders, Dumbbell presses: 105.6lbs A total of 4 sets for 30 reps will increase the weight nxt time... I had to switch this ex cause military presses were going down.
Squats: 176lbs 1x10, 2x10. WITHOUT ANY HELP...

Seated calf raises: 65kgs, 1x14, 2x13, 3x12, 4x13

And then I did abs, 2 sets for 50 reps each.....

[zubda345]

Yesterday I couldn't post up my workout, so I am postin it up now.

Yesterday I did the workout after 9 days of rest from gym.



Back/Biceps: Pulldowns: 13 plates + 10kg 1x10, 2x6, 3x7, 4x7
Back/Biceps: Rows: 13 Plates 1x10, 2x8, 3x6, 4x6 Now all This I felt Easy, I will definitely add weight next time I train.
Back: Bent rows: 110Lbs total of 4 sets for 30 reps.
Deads: 220lbs 1x4, 2x4 My grips again gave out... I couldn't do better than the last time I think it's also cause my grips were relaxed for 9 days, But the next time I do deads and the weight hit's the ground I will correct my grips everytime without keeping the bar on the ground for more than 2 secs, I think It'll be good....

Back/Biceps: Pulldowns: 13 plates + 12.5kgs, 1x9, 2x8, 3x7, 4x6
Back/Biceps: Rows: 14 plates 1x8, 2x8, 3x7, 4x7
Back: Bent Rows: 110 lbs a total of 4 sets for 30 reps
Deads: 231lbs 1x7, 2x8.

Nice workout overall.... Had a good time.... I finally think I will have a partner with me... He is an skool friend my brother studied with...

[zubda345]

haha guess what! I just finished my homemade weight gainer and was seated at the computer tryin not to get bored, and after a while my lil sis comes in and asks me if I wanna eat something I asked for rice and she brings a plate full.... at 1st I thought It's too much for me to eat, but when I start eating it I finish the whole plate.... :) I finally thing I am growin cause I can eat more than I ever could... And here's the fun part my sis comes in again after a while and says "U finished it all, U eat up all things now and just keep on eating time to time, U r again gonna get fat!!" but she doesn't know I am bulking.... Man I am happy!!

[zubda345]

FINALLY my weight is goin up now... I got up from 72.5kg to 75 kg.... Now I am sure I am goin up...

[zubda345]

Today, The Push:

Bench press: 165lbs 1x7, 2x6, 3x8, 4x7 a total of 28 reps, Well I am makin progress, ain't gonna move up the weight till I hit all 30 reps nice and good...
Triceps, Standing triceps dumbbell extensions: 83.6lbs a total of 4 sets for 30 reps, I also switched this exerciser cause I noted that Close grip bench is also going down and it requires a partner and I don't have one.
Shoulders, Dumbbell presses: 105.6lbs A total of 4 sets for 30 reps will increase the weight nxt time... I had to switch this ex cause military presses were going down.
Squats: 176lbs 1x10, 2x10. WITHOUT ANY HELP...

Seated calf raises: 65kgs, 1x14, 2x13, 3x12, 4x13

And then I did abs, 2 sets for 50 reps each.....

Bench press: 165lbs 1x8, 2x7, 3x7, 4x6
Standing triceps dumbbell extensions: 88lbs a total of 4 sets for 30 reps.
Dumbbell press: 105lbs a total of 4 sets for 30 reps
Squats: 176lbs 1x8, 2x7

I was tired and I am at my cousins for some days.... Couldn't eat good and today only two meals so far... Will get back ASAP!

[zubda345]

Back/Biceps: Pulldowns: 13 plates + 12.5kgs, 1x9, 2x8, 3x7, 4x6
Back/Biceps: Rows: 14 plates 1x8, 2x8, 3x7, 4x7
Back: Bent Rows: 110 lbs a total of 4 sets for 30 reps
Deads: 231lbs 1x7, 2x8.

Nice workout overall.... Had a good time.... I finally think I will have a partner with me... He is an skool friend my brother studied with...

Back/Biceps pulldowns 14 plates I couldn't fit more weight to machines in this gym 1x10, 2x8, 3x8 4x7
Back/Biceps Rows 14 plates 1x10, 2x8, 3x7, 4x6
Back bent Rows: 119lbs 1x9, 2x6, 3x7, 4x8

NO DEADS YESTERDAY!! IT's MY LAST DAY AT MY COUSINS TODAY WILL BE BACK HOME AND HIT A PUSH TOMORROW IN MY OWN GYM WITH A FULL CONCENTRATED MIND!!!

[zubda345]

Bench press: 165lbs 1x8, 2x7, 3x7, 4x6
Standing triceps dumbbell extensions: 88lbs a total of 4 sets for 30 reps.
Dumbbell press: 105lbs a total of 4 sets for 30 reps
Squats: 176lbs 1x8, 2x7

I was tired and I am at my cousins for some days.... Couldn't eat good and today only two meals so far... Will get back ASAP!

Bench press: 165 lbs 1x8, 2x9, 3x7, 4x5.
Triceps push downs: 9 plates + 20kgs plate 1x9, 2x8, 3x7, 4x6
Shoulders: standing dumbbell presses 110lbs 1x9, 2x9, 3x7, 4x5
Squats: 176lbs 1x8, 2x8 Last rep I was just FUCKED Barely got up...

Seated calve raise: 154lbs 1x10, 2x10, 3x12

Had 2 and a half plate of beef with wheat flat bread and potato after my workout... Good meal...

[zubda345]

The last time I took up Ultra whey pro from the Supplement dealer, It was about 2-3 months ago... Today I went to the shop again and when I entered he looked at me from head to toe and asked U took the ultra whey pro right?? I said yes... he was talking to his junior about me then.... Oh man,, I am getting huge... XD

[zubda345]

Back/Biceps pulldowns 14 plates I couldn't fit more weight to machines in this gym 1x10, 2x8, 3x8 4x7
Back/Biceps Rows 14 plates 1x10, 2x8, 3x7, 4x6
Back bent Rows: 119lbs 1x9, 2x6, 3x7, 4x8

NO DEADS YESTERDAY!! IT's MY LAST DAY AT MY COUSINS TODAY WILL BE BACK HOME AND HIT A PUSH TOMORROW IN MY OWN GYM WITH A FULL CONCENTRATED MIND!!!

Back/Biceps Pulldowns: 13 plates+15 kg. 1x8, 2x8, 3x7, 4x7
Back/Biceps Rows: 14plates 1x10, 2x8, 3x6, 4x6
Back Bent Rows: 121lbs 1x10, 2x8, 3x6, 4x6
Deads: 242lbs 1x3, -10 kg 2x4...

I know I could do more but y the fuck grips give out!

[Wingman]

I know I could do more but y the fuck grips give out!

Chalk.

[zubda345]

Chalk.

I get those dead skin in my palms.... U sure chalk will make me do better?? I have never used chalk!!

[Wingman]

I get those dead skin in my palms.... U sure chalk will make me do better?? I have never used chalk!!

Those are caluses, I have many, rip them off, chalk up, you will be fine.

[zubda345]

Those are caluses, I have many, rip them off, chalk up, you will be fine.

Yeah, I keep ripping them off... I will look around the local sports shops to find it. Thankx man...

[zubda345]

yesterday was a rest day, But today I am not training also, I had to take my pup to a doctor to vaccinate her.... It's late in the night now I will train and post up my workout tomorrow...

[zubda345]

Bench press: 165 lbs 1x8, 2x9, 3x7, 4x5.
Triceps push downs: 9 plates + 20kgs plate 1x9, 2x8, 3x7, 4x6
Shoulders: standing dumbbell presses 110lbs 1x9, 2x9, 3x7, 4x5
Squats: 176lbs 1x8, 2x8 Last rep I was just FUCKED Barely got up...

Seated calve raise: 154lbs 1x10, 2x10, 3x12

Had 2 and a half plate of beef with wheat flat bread and potato after my workout... Good meal...

Bench: 165lbs 1x8, 2x7, 3x5, 4x7 It will go up but I think it's gonna take some time or some badass Proteins!
Triceps (Skull Crushers) 66lbs, 1x10, 2x8, 3x6, 4x6... In all triceps exercises I like skull crushers more and they also make my triceps feel fully pumped and it feels good, I will shoot for skull crushers for my next triceps exercises
Shoulders, Dumbbell presses 123lbs, 1x8, 2x8, 3x7, 4x7
Squats: 176lbs 1x10, 2x10 I think I fucked my form in 2 or 3 reps! will go on this weight again next time till I am fully satisfied with my Form!

I am having Creatine, and this was my 3rd day on it and 1st day of training while having creatine, I can feel the intensity in my muscles.... I am gonna test this supp for a while if I get good results I will buy more...

[zubda345]

Back/Biceps Pulldowns: 13 plates+15 kg. 1x8, 2x8, 3x7, 4x7
Back/Biceps Rows: 14plates 1x10, 2x8, 3x6, 4x6
Back Bent Rows: 121lbs 1x10, 2x8, 3x6, 4x6
Deads: 242lbs 1x3, -10 kg 2x4...

I know I could do more but y the fuck grips give out!

Back/Biceps: Pulldowns: 13 plates +15kg 1x9, 2x8, 3x7, 4x6
Back/Biceps: Rows: 14 plates + 5kg: 1x8, 2x8, 3x7, 4x7
Back Bent Rows: 125lbs 1x9, 2x9, 3x6, 4x6
Deads: 242lbs 1x4, 2x4. I gotta Find Chalk!!

[Back To Basics]

Bench: 165lbs 1x8, 2x7, 3x5, 4x7 It will go up but I think it's gonna take some time or some badass Proteins!
Triceps (Skull Crushers) 66lbs, 1x10, 2x8, 3x6, 4x6... In all triceps exercises I like skull crushers more and they also make my triceps feel fully pumped and it feels good, I will shoot for skull crushers for my next triceps exercises
Shoulders, Dumbbell presses 123lbs, 1x8, 2x8, 3x7, 4x7
Squats: 176lbs 1x10, 2x10 I think I fucked my form in 2 or 3 reps! will go on this weight again next time till I am fully satisfied with my Form!

I am having Creatine, and this was my 3rd day on it and 1st day of training while having creatine, I can feel the intensity in my muscles.... I am gonna test this supp for a while if I get good results I will buy more...

Just make sure to drink TONNES of water, as much as you can without feeling sick - It will maximize the effects of creatine, it is a great supplement. 10 Grams per day, 5grams when you wake up and another 5 after workout.

Thats the way I used it, good luck.

[zubda345]

Just make sure to drink TONNES of water, as much as you can without feeling sick - It will maximize the effects of creatine, it is a great supplement. 10 Grams per day, 5grams when you wake up and another 5 after workout.

Thats the way I used it, good luck.

thankx for the tip man
After reading ur post I got in 12oz of water in a sip!!

I usually have it more than 2 time a day almost 4 times or 5 times, Before I eat, After my workout, is it ok??

[zubda345]

Bench: 165lbs 1x8, 2x7, 3x5, 4x7 It will go up but I think it's gonna take some time or some badass Proteins!
Triceps (Skull Crushers) 66lbs, 1x10, 2x8, 3x6, 4x6... In all triceps exercises I like skull crushers more and they also make my triceps feel fully pumped and it feels good, I will shoot for skull crushers for my next triceps exercises
Shoulders, Dumbbell presses 123lbs, 1x8, 2x8, 3x7, 4x7
Squats: 176lbs 1x10, 2x10 I think I fucked my form in 2 or 3 reps! will go on this weight again next time till I am fully satisfied with my Form!

I am having Creatine, and this was my 3rd day on it and 1st day of training while having creatine, I can feel the intensity in my muscles.... I am gonna test this supp for a while if I get good results I will buy more...

Bench: 165lbs 1x8, 2x8, 3x7, 4x6
Skull Crushers: 77lbs 1x7, 2x9, 3x8, 4x6
Dumbbell Presses: 140lbs 1x8, 2x7, 3x6, 4x4
Legpress: 580lbs 1x10, 2x12. I was not feeling like squating, So I went up to Legpress.
Calves on legpress: 1x10, 2x10

[Back To Basics]

thankx for the tip man
After reading ur post I got in 12oz of water in a sip!!

I usually have it more than 2 time a day almost 4 times or 5 times, Before I eat, After my workout, is it ok??

Hahaha thats the stuff man ! Drink drink drink. Your probably wasting it if your having it 4-5 times a day, just wake up take around teaspoon in a half of it with water and have breakfast, the second time just take it post workout with your shake and some fruit it will absorb like water in a sponge haha. Just drink as much water as possible without feeling sick !

Just 10 grams per day, you will be fine. Because theres been scientific studies done that shows more than 10 grams the body doesn't absorb you just piss it out.

Peace Zubda

[zubda345]

Hahaha thats the stuff man ! Drink drink drink. Your probably wasting it if your having it 4-5 times a day, just wake up take around teaspoon in a half of it with water and have breakfast, the second time just take it post workout with your shake and some fruit it will absorb like water in a sponge haha. Just drink as much water as possible without feeling sick !

Just 10 grams per day, you will be fine. Because theres been scientific studies done that shows more than 10 grams the body doesn't absorb you just piss it out.

Peace Zubda

Thankyou My friend....

[zubda345]

took yesterday and today off from the gym!! I NEED MOTIVATION MAN!! Y THE HELL AM I NOT MOTIVATED!!! I NEED SOME REAL HYPE VIDEOS!!

[Wingman]

Just dig down deep man.

[zubda345]

yeah man I am tryin, it's just too much stuff to worry bout, it was there before but it's just off the hook now.... too much problem and can't see no easy way out... I just don't know what the hell....

I just want all these fuckin troubles and shit go fuck it self and leave me alone.... I am tryin all I can...

[Wingman]

yeah man I am tryin, it's just too much stuff to worry bout, it was there before but it's just off the hook now.... too much problem and can't see no easy way out... I just don't know what the hell....

I just want all these fuckin troubles and shit go fuck it self and leave me alone.... I am tryin all I can...

What troubles bro? You have the luxury of training, and doing what you love every day, its a privilege man.

[zubda345]

What troubles bro? You have the luxury of training, and doing what you love every day, its a privilege man.

No man, Life Fucks big time, on everything..... the list just dsn't ends.....

[zubda345]

Back/Biceps: Pulldowns: 13 plates +15kg 1x9, 2x8, 3x7, 4x6
Back/Biceps: Rows: 14 plates + 5kg: 1x8, 2x8, 3x7, 4x7
Back Bent Rows: 125lbs 1x9, 2x9, 3x6, 4x6
Deads: 242lbs 1x4, 2x4. I gotta Find Chalk!!

Back/Biceps: Pull downs 14plates +15kgs 1x8, 2x7, 3x8, 4x7
Rows: 14 plates 1x10, 2x8, 3x7, 4x5
Bent rows: 125lbs 1x 9, 2x8, 3x8, 4x7
Deads: 242lbs 1x5, 2x5

[Wingman]

Wats going on bro?

[zubda345]

A lot of Personal problems man, Father has a pay of only $662, Although he is a 20 years experienced accountant. Which was ok till the 2009 but not it ain't enough, we don't have our own home, no buisnes, no savings... I can't find a part time job for my self and even full time jobs are giving a max of 60 dollars per month which ain't even gonna fill up house rent, No opportunity, I failed in 1 subject in 2nd year of college, I know what type of exam I had it was awesome but the fuckers didn't passed me and when I went to consult they say,"Son, just have the exam again, they are just gonna take money from u for rechecking and then they'll say we lost ur paper u have no choice else than have the exam again... I see these cases everyday..." I have that exam commin up in may I am fuck worried about that too... I don't have no girl (Which is a compultion I think, someone who can bring colours in life u know). I even don't have no friends, I don't know after clearing this exam in which college or university I am gonna go cause all demand a huge ammount of money, I don't even know what to do, I like history, Archeologist, sports and nutrition, litrature, I like Rugby, that's only in america, I like boxing and pro wrestling and MMA there ain't no school here for that, all the sports men who are playin on national levels have also reached there by bribing the boards... but all of these don't have a scope here even I have commerce as a choice tho I hate it, ppl who r in that field are also unemployed....

I don't know how to have fun I am just fuckin tired and there are alot of family problems... I am just tired... I think I need someone to be behind me physically as well as mentally... Who can just take my mind off crappy things and make me enjoy...

I Can't think of anyother way to right all this I still have my mind filled which I can't empty....

[zubda345]

If I had the luxary to do what i love everyday, I would be happy... I don't even know what the fucks name I love....

[Wingman]

If I had the luxary to do what i love everyday, I would be happy... I don't even know what the fucks name I love....

Look man, you have got to breathe. Take it day by day, I too am having trouble finding a job, however, I do not have the same problems you do, which seem to be very difficult, I did not know the extent to which you meant you had a lot on your mind, my apologies. But, only you can figure out what is the right thing to do for you, no girl, friend, or family member will be able to decide that for you. As for the other problems, jobs in this economy, well America's anyway, are difficult to come by, specially for 18 and 19 year olds. But breathe, take a step back, and analyze everything, set it all out in front of you, and take it one thing at a time.

[zubda345]

U know as well as I do they aren't gonna decide for me... but one thing's for sure they can support me and help me and encourage me in difficulties....

I am tryin all I can man, I don't even poke my nose in most of problems so I shouldn't get fingers and talks on ma face which will make me angry and out of control which will do nothing else than to make it worse... I am not walking away, not ignoring anything nor backing down I m doin the best I can to just get this all over from my side....

I am Glad u help me my frnd...

[zubda345]

Bench: 165lbs 1x8, 2x8, 3x7, 4x6
Skull Crushers: 77lbs 1x7, 2x9, 3x8, 4x6
Dumbbell Presses: 140lbs 1x8, 2x7, 3x6, 4x4
Legpress: 580lbs 1x10, 2x12. I was not feeling like squating, So I went up to Legpress.
Calves on legpress: 1x10, 2x10

Bench 165lbs 1x10, 2x7, 3x6, 4x5
Skull Crushers: 77lbs 1x10, 2x7, 3x5, 4x8
Dumbbell presses 140lbs 1x7, 2x6, 3x6, 4x5
Squats: 180lbs 1x10, 2x10
Seated calves raise: 65kgs 1x15, 2x15, 3x16

I don't feel like I have trained my calves after I get off the machine.... My calves aren't growin what should I do??
I have tried Seated, standing, as well as calves on legpress....

[The Iron Gumby]

Bench 165lbs 1x10, 2x7, 3x6, 4x5
Skull Crushers: 77lbs 1x10, 2x7, 3x5, 4x8
Dumbbell presses 140lbs 1x7, 2x6, 3x6, 4x5
Squats: 180lbs 1x10, 2x10
Seated calves raise: 65kgs 1x15, 2x15, 3x16

I don't feel like I have trained my calves after I get off the machine.... My calves aren't growin what should I do??
I have tried Seated, standing, as well as calves on legpress....

Larry Scott recommends Donkey Calf Raises: "Donkey calf raises are... without question... the best exercise in the world for building calves. No other exercise even comes close. Standing calf won't do it and seated calf raises won't do it."

I haven't tried them yet but I will soon.

[Nix0r]

Bench 165lbs 1x10, 2x7, 3x6, 4x5
Skull Crushers: 77lbs 1x10, 2x7, 3x5, 4x8
Dumbbell presses 140lbs 1x7, 2x6, 3x6, 4x5
Squats: 180lbs 1x10, 2x10
Seated calves raise: 65kgs 1x15, 2x15, 3x16

I don't feel like I have trained my calves after I get off the machine.... My calves aren't growin what should I do??
I have tried Seated, standing, as well as calves on legpress....

Squat. And squat heavy.

[zubda345]

Larry Scott recommends Donkey Calf Raises: "Donkey calf raises are... without question... the best exercise in the world for building calves. No other exercise even comes close. Standing calf won't do it and seated calf raises won't do it."

I haven't tried them yet but I will soon.

I'll try them....
But I have also read this quite a few time that calves need good genetics to grow and till now I have seen that I don't have a single muscle group genetically blessed.. Anyways hope and motivation are the thing which makes us going.... I will surely do Donkey calf raises in my next push workout... and I will search youtube for exclusive larry scott doin donkeys and follow him... Thankx Gumby...

Squat. And squat heavy.

U see I am goin up whenever I can that's all I can do...

Some more ppl also said to me that my calves will come with my squats but my calves I've seen are a lagging part for too long so I have also wanted to do and have added calves exercise in my Push workouts after squats....

[zubda345]

Back/Biceps: Pull downs 14plates +15kgs 1x8, 2x7, 3x8, 4x7
Rows: 14 plates 1x10, 2x8, 3x7, 4x5
Bent rows: 125lbs 1x 9, 2x8, 3x8, 4x7
Deads: 242lbs 1x5, 2x5

Back/Biceps: Pulldowns 13plates + 15 kg 1x7, 2x10, 3x8, 4x7
Rows: 14 plates 1x10, 2x8, 3x6, 3x6
Bent rows: 125lbs 1x10, 2x8, 3x6, 4x6
Deads: 242lbs 1x5, 2x6

Last dead, I was about to puke!

[zubda345]

1st headed to push-ups did 3 sets 1x35, 2x20, 3x15 And I really felt my pecs. after that I picked up 70lb dumbbells did a press and took some rest then I went for the usually push routine....

Last time I benched It was 165lbs... Now today for my 1st set when I picked up the bar I just did 1 rep couldn't do more... took the weight down to 154lbs did 1x5, 2x5, 3x4, 4x4... But the pump I got on my chest was like some of the bestest pumps I've ever had But I wass pissed on the weights I couldn't get up. I got some pain in my left forearm and elbow I think (the pain is there since I started doin skull crushers) but this time the pain felt was more....

When I went to skull crushers, Usual weight 78lbs did 1x8, 2x5, 3x7, 4x5 Now in 2nd set here I got more pain... I thought I can't keep up with my usuall weights today I should lower the weights for now... I did dumbbell presses for shoulders that was ok weight was 18lbs less then I did previously but I got full 30 reps on this weight (on the dumbbell I used last time I can't get all 30 reps I get about 25-28reps), After that on squats I lowered weight 11lbs and completed my movement no pain in legs or knees...

I gotta cover myself...

[zubda345]

I think the pain is because of the skull crushers I have started doing.... there was alittle pain when I started krushers but today it was more couldn't get the work done good....

But krushers wer goin good with my triceps... should I replace them??? if yes with what?? i need a push movement... not close grip bench

[Carrnage]

I think the pain is because of the skull crushers I have started doing.... there was alittle pain when I started krushers but today it was more couldn't get the work done good....

But krushers wer goin good with my triceps... should I replace them??? if yes with what?? i need a push movement... not close grip bench

yeah skullcrushers are tough on the elbows, id only do it if you were to follow aconventional bodybuilding type split utilizing 20 rep schemes, etc.

but for triceps on the bosshog style training, either close grip bench, or narrow weighted dips, thats really all the exercises that will work

[zubda345]

yeah that could be it... But now today I got fatigue in all my muscles accept legs... Do u think this could be caused by not having enough protein in diet???? I was not able to take the must amount of protein lately...

[jandirigma]

Keep me posted, bro. Keep stayin' hungry like you are. Let's get it!

[zubda345]

Keep me posted, bro. Keep stayin' hungry like you are. Let's get it!

nice to see u in my book man.... I will be in touch with u, u also stay touched...

[zubda345]

Finally Some BALLS TO THE WALL proteins, in dinner, almost 350-400 grams of proteins.....

hope pain ends now after a while.... If not I'll figure out what's the prob, but still I think it will end if it was because of the diet.... And if pain in elbow remain it's krushers..

[jandirigma]

Finally Some BALLS TO THE WALL proteins, in dinner, almost 350-400 grams of proteins.....

hope pain ends now after a while.... If not I'll figure out what's the prob, but still I think it will end if it was because of the diet.... And if pain in elbow remain it's krushers..

Hmmm, probably you should get the elbow checked. Better to be sure than sorry. Never know if it's an overuse injury or whatever. Wow, bro, 350grams in a single sitting is insane! Hope ya feel better soon.

[zubda345]

yeah man, I think I should get it checked, but ya know what I am worried about is of the pain in all my muslces after that workout.... i don't know Y it's happening...

[jandirigma]

yeah man, I think I should get it checked, but ya know what I am worried about is of the pain in all my muslces after that workout.... i don't know Y it's happening...

If you have the money, a nice deep tissue massage might help. Also if you have fish oil, you may want to take up to four capsules 4 times a day to reduce any pain caused by inflammation. See how it goes, but a doctor is still your best bet.

[zubda345]

If you have the money, a nice deep tissue massage might help. Also if you have fish oil, you may want to take up to four capsules 4 times a day to reduce any pain caused by inflammation. See how it goes, but a doctor is still your best bet.

Fish capsules I can get with ease.... 4 Capsules each time u mean?? like 16 capsules a day???

I hate to see a doctor actually. I Like to cure my own self... The pain is like the pain u get after the 1st workout or if u have workedout after a long time... I don't know what's the specific word for that pain...

[jandirigma]

Fish capsules I can get with ease.... 4 Capsules each time u mean?? like 16 capsules a day???

I hate to see a doctor actually. I Like to cure my own self... The pain is like the pain u get after the 1st workout or if u have workedout after a long time... I don't know what's the specific word for that pain...

Yep, 16 capsules a day. The megadose should calm down the inflammation. If you have an herbal supplement shop, they may have some anti-inflammatory pills too. Go for these if you hate fish oil-induced acne, but fish oil should work. Ah, I think you've got some bad DOMS (delyed onset muscle soreness), the pain that comes up after you train. Stay away from the gym for about two weeks if you must and let the pain subside. Keep pushing through that pain, and it may already be counterproductive. Also, if you like treating yourself, check out "massage nerd" on Youtube. Lots of handy tips on self massage. Hope this helps.

[zubda345]

I took 4 fish oil capsules at 3 and then went to sleep at 4 woke up at 6 and the pain was gone.... I hope and pray that it stays away now...

workout at 645 no pain, Now I think I am fine... I will check that out...

[zubda345]

Back/Biceps: Pulldowns 13plates + 15 kg 1x7, 2x10, 3x8, 4x7
Rows: 14 plates 1x10, 2x8, 3x6, 3x6
Bent rows: 125lbs 1x10, 2x8, 3x6, 4x6
Deads: 242lbs 1x5, 2x6

Last dead, I was about to puke!

Back/Biceps: Pulldowns 14 plates 1x10, 2x8, 3x6, 4x6 I would have gone heavy but that asshole owner saw me puttin up a 45 on the rack using the pin and he forbaid me to do that, I didn't wanted to argue with that fool so I just passed it with only rack's weight I will hopefully change the gym now, there's a new gym a bit far away from my home costly too but he has all the new machines and automatic treadmill (which most of the gym do have here if they do they are only for ladies)...
Back/Biceps: Rows 14plates 1x8, 2x8, 3x7, 4x7
Bent rows: 135 lbs 1x8, 2x8, 3x6, 4x6
I thought I might go for stiffed leg deads with dumbbell so I did, 2 sets on each hand each for 15 reps...
And then ab crunches, 1x50.

[zubda345]

My back is still sour after those deads..

[zubda345]

I am not gonna go to the gym today.... Cause of my really really sore back...

[zubda345]

I think this tuesday is also gonna go without training... Too much shit to take care of...

[zubda345]

I am gonna go to the gym today... and by Almighty I am gonna Blast the heck and give it all I've got!!

[jandirigma]

I am gonna go to the gym today... and by Almighty I am gonna Blast the heck and give it all I've got!!

That's the spirit! Get at it!

[zubda345]

Back after 3 days rest
Bench 155lbs 1x8, 2x9, 3x7, 4x5
Tricep Pushdowns Full rack 132lbs 1x12, 2x10, 3x8, 4x12
Dumbbell overhead presses: 140 1x7, 125 2x8, 3x7, 4x6
Squats 190lbs 1x8, 2x8

Next time I get the push Hopefully I will be in the new gym where I won't be bothered if I put the weight down a litter harder on deads or if I put plate on the rack.... Next time I am gonna get the bench up and squats deep!!

[zubda345]

That's the spirit! Get at it!


Yeah Bro I am on it! Wish me luck!

[zubda345]

After a nice warmup

Back/biceps: pulldowns 14 plates 1x10, 2x8, 3x6, 4x6
Back/biceps: Rows 14 plates 1x10, 2x8, 3x6, 4x6
Back: Dumbbell rows 1 arm at a time: 88lbs 1x10, 2x8, 3x6, 4x6
And then i wanted to do stiffed deads again to see how my body will respond to it afterall I had that pain I recovered form 90lbs dumbbell 1 arm at a time 1x15, 2x15

50 reps for abs crunches

It was a good pump again.... And I went to the gym I wanted to I think I might go there from monday it'll be good...

[jandirigma]

Good, hard session, man! Just ease your way back to being in killer mode. Going straight up hard if you've just been getting aches as bad as yours could set you up. Feeling better this week?

[zubda345]

yeah feeling great now...

I am gonna upload my Forearm' pics on my universal usa profile. Check the out n tell m which one is better....

[zubda345]

Both ov them are up on my Facebook as well as Universal USA account. Which one is good??

[zubda345]

And Y is my color gettin darker??? I don't know what is the problem, I don't even go out in sun too much....

[zubda345]

How did this "Plebeian" got under my name?? is this from Animalpak.com?? what does it mean??

[jandirigma]

How did this "Plebeian" got under my name?? is this from Animalpak.com?? what does it mean??

I think it has something to do with your number of posts. Kinda got surprised when it popped up on mine last year. Crap, and I don't have a Uni USA account...

[zubda345]

ohh, no prob man, make one right now.... it's quick same as animalpak.com

[zubda345]

I am goin thru hell!!

[zubda345]

Eating well today, gonna have a good push day tody I got this feeling in me...

[zubda345]

Bench Press: 155lbs 1x9, 2x8, 3x7, 4x5
Dips: 74lbs 1x10, 2x10, 3x10, 4x10
Overhead Dumbbell Press: 90lbs 1x10, 2x8, 3x6, 4x6
Squats: 175lbs 1x10, 2x8

Everything is goin down except Squats..... What should I do????

[Bruiser]

Solid numbers here and your progress pics on UniversalUSA are looking great. Your lats are spreading nicely (I'm jealous, I have no way of training mine right now) and I think your forearms are looking more defined. In general... great progress, keep it up.

As far as the squats not coming to you today. Just listen to your body and take it easy. I used to push, push, push no matter how I felt and wasn't seeing much results. Now I take a day off when I need it and sometimes skip a bodypart altogether for a week if it's too sore. Since I started doing that, I've made great gains. It's hard to admit to ourselves that we can overtrain... but we all do it at one point or another. Good luck bro.

[zubda345]

Solid numbers here and your progress pics on UniversalUSA are looking great. Your lats are spreading nicely (I'm jealous, I have no way of training mine right now) and I think your forearms are looking more defined. In general... great progress, keep it up.

As far as the squats not coming to you today. Just listen to your body and take it easy. I used to push, push, push no matter how I felt and wasn't seeing much results. Now I take a day off when I need it and sometimes skip a bodypart altogether for a week if it's too sore. Since I started doing that, I've made great gains. It's hard to admit to ourselves that we can overtrain... but we all do it at one point or another. Good luck bro.


Thankyou very very much for praising my progress and my body, really makes me happy and gives me hope for more... What U mean u don't have a way for traing them right now???

I mean numbers on squats are goin up and squats are being good, What I mean by goin down is that my numbers on all other exercises are goin down what should I do about that?? Yeah also since I have started doin this ie one day off one day on I also feel I am goin up... At some points I think I need rest and at the same time I think my body dosen't need rest right now, I have an exam in may I am thinking that I will take rest in 1st or so week of may.... What do u say???

[zubda345]

After this huge meat meal I DESERVE an Icecream! LOL I am gonna get me A double chocolate rush.... :P

[Bruiser]

Thankyou very very much for praising my progress and my body, really makes me happy and gives me hope for more... What U mean u don't have a way for traing them right now???

I mean numbers on squats are goin up and squats are being good, What I mean by goin down is that my numbers on all other exercises are goin down what should I do about that?? Yeah also since I have started doin this ie one day off one day on I also feel I am goin up... At some points I think I need rest and at the same time I think my body dosen't need rest right now, I have an exam in may I am thinking that I will take rest in 1st or so week of may.... What do u say???

The hardest thing for a bodybuilder to admit to is that they need to take a break. But that's the difference between the big guys and the HUGE guys. The HUGE guys know they need more rest. I'd say keep doing what your doing until your exam. Then take that week to rest and grow.

I've got no way of training lats right now, because our door frames are too weak to mount a pull-up bar, I can't afford a gym membership, and can't even have a bench in my house let alone a lat tower (I have a son with Autism that likes to climb and jump off things, so it's too dangerous). But we're moving in 10 days and the new place has a garage that I'm turning into my gym. Already got a bench and lat tower lined up to put in there!!!

[zubda345]

The hardest thing for a bodybuilder to admit to is that they need to take a break. But that's the difference between the big guys and the HUGE guys. The HUGE guys know they need more rest. I'd say keep doing what your doing until your exam. Then take that week to rest and grow.

I've got no way of training lats right now, because our door frames are too weak to mount a pull-up bar, I can't afford a gym membership, and can't even have a bench in my house let alone a lat tower (I have a son with Autism that likes to climb and jump off things, so it's too dangerous). But we're moving in 10 days and the new place has a garage that I'm turning into my gym. Already got a bench and lat tower lined up to put in there!!!

Yeah I guess it's the hardest thing.... ok I will do it I think it's a good idea....

Well I am same here. I left the gym on 15th april and today is 22 april today is my rest day. There's a lot goin on here and so much problems, I also can't afford a membership right now. I went to my oldest gym where it all started I got a good feeling but the fuckin trainer was fuckin with me so I ain't planing to go there again now yesterday I went there for the 2nd time but he wasn't changed so I am not gonna go to that ass hole again... I am also hunting a cheap gym for me now... Hope I find one soon..... It's real rough rigt now.... We don't have our own home we live in rental houses and it's too small still too costly and I can't turn it into a gym I can't afford any machines or weights.....

Good luck to both of us on our way...
If I couldn't find a gym now I will take this or even the next week off and after the exam I will again look for a gym....

[zubda345]

How did u got that Animal Rage Avatar??? Can I earn one??

[zubda345]

Day before yesterday I did this:

Back/Biceps: pull downs 172lbs 1x8, 2x8, 3x7, 4x5
Back Biceps Rows 168lbs 1x10, 2x8, 3x6, 4x6
Back: bent rows: 132lbs 1x8, 2x8, 3x7, 4x7
Deads: 210lb 1x4, 2x6

I have looked for gyms but can't find any... I don't know how am I gonna train today!

[Bruiser]

Day before yesterday I did this:

Back/Biceps: pull downs 172lbs 1x8, 2x8, 3x7, 4x5
Back Biceps Rows 168lbs 1x10, 2x8, 3x6, 4x6
Back: bent rows: 132lbs 1x8, 2x8, 3x7, 4x7
Deads: 210lb 1x4, 2x6

I have looked for gyms but can't find any... I don't know how am I gonna train today!

If you check second hand stores, you should be able to find cheap weights, bars, and benches. EVERYBODY gets equipment to get in shape as part of their New Year's Resolutions, but by May they've given up, got rid of the equipment and crawled back into the giant ass-shaped dents in their couches.

I think you'll see how much cheaper buying equipment is compared to a gym membership.

[Bruiser]

How did u got that Animal Rage Avatar??? Can I earn one??

I was shocked to see it too!!! lol I was one of the winners picked for the Animal Rage Promo, the winners were given a can of Rage and apparently an avatar!! I love it!!

[zubda345]

I was shocked to see it too!!! lol I was one of the winners picked for the Animal Rage Promo, the winners were given a can of Rage and apparently an avatar!! I love it!!

lol :P But there must be a way to get one for ur self here...


If you check second hand stores, you should be able to find cheap weights, bars, and benches. EVERYBODY gets equipment to get in shape as part of their New Year's Resolutions, but by May they've given up, got rid of the equipment and crawled back into the giant ass-shaped dents in their couches.

I think you'll see how much cheaper buying equipment is compared to a gym membership.

Hmmmm If t's cheap a compared to a membrship I will see all I can do. there's a problem of space too... But still I will try my best... I looked for gym today I got some names and adresses will go there on monday and see their rates...

[zubda345]

I think today I am gonna go to the gym (hopefully)

[Bruiser]

I think today I am gonna go to the gym (hopefully)

Were you able to make it to the gym today bro?

[zubda345]

Were you able to make it to the gym today bro?

Nope... 4 days and n exercise....

[zubda345]

Man I am really into shit... I gotta find a gym because of me worring about gym and training I can't even focus on studies fully!

[zubda345]

I want those old days back.... When I was 8 at least when I was 12 :') Happy times....

[zubda345]

I was today gonna ask my father for gym... But when I saw him countin money and getin tens on the expences I couldn't and didn't wanted to put more weight of expence on him.... Damn I am fucked!! how am I gonna go to gym!!!

[zubda345]

If U've got money... U've got everything!

[Nix0r]

I was today gonna ask my father for gym... But when I saw him countin money and getin tens on the expences I couldn't and didn't wanted to put more weight of expence on him.... Damn I am fucked!! how am I gonna go to gym!!!

Workout at home. Dips, pushups, planks, pullups, chinups, crunches, squats, hyperextensions, calf raises.

Don't limit yourself to only what's available at your gym.

[zubda345]

Workout at home. Dips, pushups, planks, pullups, chinups, crunches, squats, hyperextensions, calf raises.

Don't limit yourself to only what's available at your gym.

Ok man, I will do it today....

[zubda345]

I will train after my exam that's on 12th... But I will still keep this updated... Pray for me guys I really need them...

[zubda345]

Today For the 1st time I say my 5 month old pup swim in the river... It was nice to see her swim she followed our boat but I still had her leash in my hand, didn't wanted to take any chances..

I already know all the four-leged animals know how to swim from their birth but seeing made my belif more strong... I also video taped her. I will upload the vid soon on my Utube channel...

[Back To Basics]

Today For the 1st time I say my 5 month old pup swim in the river... It was nice to see her swim she followed our boat but I still had her leash in my hand, didn't wanted to take any chances..

I already know all the four-leged animals know how to swim from their birth but seeing made my belif more strong... I also video taped her. I will upload the vid soon on my Utube channel...

Hahaha thats awesome, dogs are awesome !

[zubda345]

Yeah they are... I have the vid in my laptop but it's hinges are broken, when I get it fixed I will upload it... She looked relaxed and slithered like a snake in water lol She was cute in the river... :)

[Back To Basics]

Yeah they are... I have the vid in my laptop but it's hinges are broken, when I get it fixed I will upload it... She looked relaxed and slithered like a snake in water lol She was cute in the river... :)

Ahahah, what breed is she?

[zubda345]

I just can't confirm the breed it's a mix. She is almost 5 months old and she's small like a toy dog, has long standing ears and tail is curled upward when active... But when she barks she barks just like adult dogs, she chases cats and hens lol but if a cat just sits there she is only gonna smell it and do nothing else this means she's still a pup and knows nothing about rippin off cats she's definately gonna grow I hope... If someone can help me find the breed it'll be good....

I have one of her vid up on youtube check this out, She chased this cat to this tree and then she only smells her nothin else:

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

[zubda345]

Here's her vid swiming:

http://www.youtube.com/watch?v=BN8wKZBUMTo

I have uploaded lots of pics of her in my FB's album "Doggi"

[Back To Basics]

Nice nice, looks like shes going to grow bigger..

Should help that cat if you can, cats are the bomb. I love mine haha

[Bruiser]

How's the training going man? Remember you don't need a gym or fancy equipment to get big. I only had a set of 20 lb dumbbells for the first two months of my training. Then I added 20 more lbs when I had the money, then I added an EZ curl bar last month. You don't need much. You'll get there.

[zubda345]

Nice nice, looks like shes going to grow bigger..

Should help that cat if you can, cats are the bomb. I love mine haha

I hope she does...

That cat can usually find food in the ally, she was injured since I know her. Some one also helped her by just giving her shelter in his house and in 2 days her wound was recovered...

My cousin has a cat his name is leo. It's one of persian breed, He looks just like a lion when he's walkin and he sleeps alot I love him too....

[zubda345]

How's the training going man? Remember you don't need a gym or fancy equipment to get big. I only had a set of 20 lb dumbbells for the first two months of my training. Then I added 20 more lbs when I had the money, then I added an EZ curl bar last month. You don't need much. You'll get there.

Yeah man, I am actually only sprinting while I can I am not finding the time to train like I should because exam is soo close it's on 12th may and today's 5, I had dumbbells but my cuz took them and he ain't givin them back now even he aint training, If I do pushups, pullups, squats, planks and sprinting laps I don't count them in training... I don't want to count them in training cause only there workouts can't be as intense as those, well they can if I increase the reps and decrease the rest timing, but After the exam we'll see what I'll do If I can't get in the gym, fuck it, I will get some weights and make workouts intense, I am become heavy bear in the home!!

[zubda345]

I love mine haha

Which cat u have??

[Back To Basics]

Which cat u have??

Just like your cousins, he looks and walks around like a lion.
Gold long fur hahaha.

[zubda345]

Just like your cousins, he looks and walks around like a lion.
Gold long fur hahaha.

What a coincidence man, the one my cuz has also has long gold fur.... Upload any pics if u have show them to me, i think they both will be same...

[zubda345]

How's the training going man? Remember you don't need a gym or fancy equipment to get big. I only had a set of 20 lb dumbbells for the first two months of my training. Then I added 20 more lbs when I had the money, then I added an EZ curl bar last month. You don't need much. You'll get there.

How's ur training goin, and what about hardships??

[zubda345]

Has anyone been in this kind of situation:

A girl went by me yesterday in the mall, I had my pc in my hand, She looked at me I looked at her, I got attracted on her, she went by I went by, and just didn't figure out anything, Now it's the 2nd day I still remember her face time to time she took me all of a sudden.... Don't know will I c her again or not... was a funny situation if I rethink it. :P

[Bruiser]

How's ur training goin, and what about hardships??

Things are getting better. I finally got my old weight bench back and turned the garage here at our new house into my gym. So all the results I've seen are going to be nothing compared to what I'll acomplish in the next four months.

Things are finally settling down a little here. We're mostly unpacked. I got most of the yard cleaned up yesterday and was able to fix the washer hookups and put pour washer in. How have you been?

[zubda345]

Things are getting better. I finally got my old weight bench back and turned the garage here at our new house into my gym. So all the results I've seen are going to be nothing compared to what I'll acomplish in the next four months.

Things are finally settling down a little here. We're mostly unpacked. I got most of the yard cleaned up yesterday and was able to fix the washer hookups and put pour washer in. How have you been?

That good, Happy 4 u man, Where have u shifted btw? How's the place?

I have not been training lately Exam is getting closer I am worried, Studied yesterday from 10 pm to 3 am revised all my left chapters, How my hard work gets me a good fruit... remember me in ur prayers man...

[Bruiser]

That good, Happy 4 u man, Where have u shifted btw? How's the place?

I have not been training lately Exam is getting closer I am worried, Studied yesterday from 10 pm to 3 am revised all my left chapters, How my hard work gets me a good fruit... remember me in ur prayers man...

No worries bro. You'll nail that exam.

[zubda345]

No worries bro. You'll nail that exam.


INSHALLAH I will, And then I will get back to exercising and building my body... I gotta work my calves and arms more...

Bruiser, What are ur maxes now???

[zubda345]

Tomorrow is my exam... I am prepared well... Hope I Do good and pass this time, Need ur prayers bros...

[zubda345]

Hell yeah!! I finally Fuckin nailed that paper!! Now to get back to growth!

[zubda345]

Bench Press: 155lbs 1x9, 2x8, 3x7, 4x5
Dips: 74lbs 1x10, 2x10, 3x10, 4x10
Overhead Dumbbell Press: 90lbs 1x10, 2x8, 3x6, 4x6
Squats: 175lbs 1x10, 2x8


Back/Biceps: pull downs 172lbs 1x8, 2x8, 3x7, 4x5
Back Biceps Rows 168lbs 1x10, 2x8, 3x6, 4x6
Back: bent rows: 132lbs 1x8, 2x8, 3x7, 4x7
Deads: 210lb 1x4, 2x6


Ok so this was what I did last time when I was in the gym. Hoppin to go and do something today too.

[jandirigma]

Nice one on the exam, Zubda! Hard work in and out of the gym. That makes for success. That makes men, bro.

[zubda345]

Nice one on the exam, Zubda! Hard work in and out of the gym. That makes for success. That makes men, bro.

I hear ya on this!

[zubda345]

Went to a gym to check it out today in the morning it was cool, But funny thing happened, I encountered a gay and didn't knew at first, I even showed him my quads takin off my pants lol nothing clicked my mind, and after a while I found out that he's gay, but F him aside that gym is good. I would like to train there. It's far away from my home but its worth it, I have 2 options now:
1 go to the gym I checked out today, 2 go to the gym I first joined.
my old gym is cheep and just 3 mins walk away from home and the one I checked today is about 15mins bike ride from home. Sometimes bike is not available even. I'll see where I go now, but its sure I am hittin Monday or prolly tomorrow if I go to my old gym.


Anyone got anything to suggest?? what should I do? go to my old gym asap and hit hard there with limited equipments or wait a while and then go to the one I checked out today?

Old gym has less machines then the new one. In old gym I will have some consequences with the trainer but who knows what gonna happen in new one???

any suggestions??

[jandirigma]

Went to a gym to check it out today in the morning it was cool, But funny thing happened, I encountered a gay and didn't knew at first, I even showed him my quads takin off my pants lol nothing clicked my mind, and after a while I found out that he's gay, but F him aside that gym is good. I would like to train there. It's far away from my home but its worth it, I have 2 options now:
1 go to the gym I checked out today, 2 go to the gym I first joined.
my old gym is cheep and just 3 mins walk away from home and the one I checked today is about 15mins bike ride from home. Sometimes bike is not available even. I'll see where I go now, but its sure I am hittin Monday or prolly tomorrow if I go to my old gym.


Anyone got anything to suggest?? what should I do? go to my old gym asap and hit hard there with limited equipments or wait a while and then go to the one I checked out today?

Old gym has less machines then the new one. In old gym I will have some consequences with the trainer but who knows what gonna happen in new one???

any suggestions??

Tough one, eh? I dunno, but I'd probably pick the old gym 'cause it's nearer. Less hassle of traveling so I can work out fresh. That's just my opinion.

[zubda345]

Tough one, eh? I dunno, but I'd probably pick the old gym 'cause it's nearer. Less hassle of traveling so I can work out fresh. That's just my opinion.


yeah that being said I also think I should go to old gym and it's gonna open in about 15 mins or 1 hour and 15 mins and I am really into training today. So i'll post up what I do today.

[zubda345]

Ok so, I went to my old gym got me membership for a month and I was real angry that I couldnt get good numbers.
Heres what it was:
Flat dumbbell press: 110lbs (55 lbs each dumbbell) 1x10, then I took 140lbs dumbbell pair and tried it, I only was able to do 3 reps I became angry again grabbed 110 lbs and did 3 reps right after wards, then 3rd set for 6 reps and then last set for 8 reps.
Weighted dips: 90lbs It was easy tho, I could have done 130lbs but I thought to keep it low it was 1st on day after 26 off days. 1x8, 2x8, 3x12, 4x13
Shoulders: Now this made me red angry, last time I did Barbell press it was 90lbs on the bar, Today I tried 66lbs on bar and only got 5 fuckin reps. Next set I grabbed 88lbs dumbbells (each dumbbell 44lbs) and did single arm presses. 1x4, 2x5, 3x4
Squats: Finally at the end I was blessed, I think my legs are my strongest part, Last time I did it was 180lbs on the bar. I was able to do 160lbs 1x10, 2x10. Then I wanted to just lay down and go to sleep, Now the feeling in my legs I have is worth it. Hell yeah!

And anyone got any suggestion in almost how much time will I b able to cross my old numbers???

[BarbellManiac]

Nice interesting Journey, Subscribed

[zubda345]

Nice interesting Journey, Subscribed


FINALLYYYY! My Brother joined me, welcome brother. Thankx for joining in with me, I feel happy :) keep it posted.

[BarbellManiac]

Thanks

[jandirigma]

Ok so, I went to my old gym got me membership for a month and I was real angry that I couldnt get good numbers.
Heres what it was:
Flat dumbbell press: 110lbs (55 lbs each dumbbell) 1x10, then I took 140lbs dumbbell pair and tried it, I only was able to do 3 reps I became angry again grabbed 110 lbs and did 3 reps right after wards, then 3rd set for 6 reps and then last set for 8 reps.
Weighted dips: 90lbs It was easy tho, I could have done 130lbs but I thought to keep it low it was 1st on day after 26 off days. 1x8, 2x8, 3x12, 4x13
Shoulders: Now this made me red angry, last time I did Barbell press it was 90lbs on the bar, Today I tried 66lbs on bar and only got 5 fuckin reps. Next set I grabbed 88lbs dumbbells (each dumbbell 44lbs) and did single arm presses. 1x4, 2x5, 3x4
Squats: Finally at the end I was blessed, I think my legs are my strongest part, Last time I did it was 180lbs on the bar. I was able to do 160lbs 1x10, 2x10. Then I wanted to just lay down and go to sleep, Now the feeling in my legs I have is worth it. Hell yeah!

And anyone got any suggestion in almost how much time will I b able to cross my old numbers???

Hmmm, to get back to the old numbers, chances are you'll probably have to "deload". Perhaps, you've been trying to stay above your lifting limits for a certain exercise or rep range for too long. Try lessening the weight and working at a higher rep range or try another exercise altogether. You've just gotta work things in cycles. Chances are, if working that same number doesn't work, you've got to take a different approach. ...and rest well. Overtraining plagues us all at some point.

[BarbellManiac]

Ok so, I went to my old gym got me membership for a month and I was real angry that I couldnt get good numbers.
Heres what it was:
Flat dumbbell press: 110lbs (55 lbs each dumbbell) 1x10, then I took 140lbs dumbbell pair and tried it, I only was able to do 3 reps I became angry again grabbed 110 lbs and did 3 reps right after wards, then 3rd set for 6 reps and then last set for 8 reps.
Weighted dips: 90lbs It was easy tho, I could have done 130lbs but I thought to keep it low it was 1st on day after 26 off days. 1x8, 2x8, 3x12, 4x13
Shoulders: Now this made me red angry, last time I did Barbell press it was 90lbs on the bar, Today I tried 66lbs on bar and only got 5 fuckin reps. Next set I grabbed 88lbs dumbbells (each dumbbell 44lbs) and did single arm presses. 1x4, 2x5, 3x4
Squats: Finally at the end I was blessed, I think my legs are my strongest part, Last time I did it was 180lbs on the bar. I was able to do 160lbs 1x10, 2x10. Then I wanted to just lay down and go to sleep, Now the feeling in my legs I have is worth it. Hell yeah!

And anyone got any suggestion in almost how much time will I b able to cross my old numbers???

Agree about the Deload advice above, also you have to realize that not every workout will be your best workout. Everyone has good days and bad days, consistency is key though. Are you trying to gain size? I would strongly advice against super heavy training for you. Stick to 6-8 reps if you like heavy, anything less than 6 is pretty much worthless for a bodybuilder, unless you are indirectly trying to increase strength in order to help your BB training, but that's a different story. Another thing that helped my numbers big time was to always control the rep. The negative portion of the rep is more important, that's were most the fiber damage occurs, so for biceps, explode it up and control it down. It helps you use less weight but more mind to muscle connection and in the longer road makes you stronger.

[zubda345]

Hmmm, to get back to the old numbers, chances are you'll probably have to "deload". Perhaps, you've been trying to stay above your lifting limits for a certain exercise or rep range for too long. Try lessening the weight and working at a higher rep range or try another exercise altogether. You've just gotta work things in cycles. Chances are, if working that same number doesn't work, you've got to take a different approach. ...and rest well. Overtraining plagues us all at some point.


Agree about the Deload advice above, also you have to realize that not every workout will be your best workout. Everyone has good days and bad days, consistency is key though. Are you trying to gain size? I would strongly advice against super heavy training for you. Stick to 6-8 reps if you like heavy, anything less than 6 is pretty much worthless for a bodybuilder, unless you are indirectly trying to increase strength in order to help your BB training, but that's a different story. Another thing that helped my numbers big time was to always control the rep. The negative portion of the rep is more important, that's were most the fiber damage occurs, so for biceps, explode it up and control it down. It helps you use less weight but more mind to muscle connection and in the longer road makes you stronger.


hmmm So u ppl mean me to deload weight do higher reps, take myself slow and steady and If it ain't working try a different cycle right?

Yeah I am bulking, I like heavy but also more reps like if I hit min of 8 reps on heavy (Heavy for me) I will be happy.

[jandirigma]

hmmm So u ppl mean me to deload weight do higher reps, take myself slow and steady and If it ain't working try a different cycle right?

Yeah I am bulking, I like heavy but also more reps like if I hit min of 8 reps on heavy (Heavy for me) I will be happy.

Exactly. Don't be scared though to move to about 10-12 reps which is still a range for hypertrophy. Try it for about one to even two months. It'll give you a break from the big lifts and give you more well rounded muscles, since you're training in a different dimension so to speak. Also, try some rotator cuff workouts if you don't. It'll improve your lifts and keep your shoulders going smoothly.

[zubda345]

Exactly. Don't be scared though to move to about 10-12 reps which is still a range for hypertrophy. Try it for about one to even two months. It'll give you a break from the big lifts and give you more well rounded muscles, since you're training in a different dimension so to speak. Also, try some rotator cuff workouts if you don't. It'll improve your lifts and keep your shoulders going smoothly.

OK. Rotator cuff workouts, name some?

[zubda345]

Gotta do a pull today in about 9 hours. Lets see what I do with a pull.

[jandirigma]

OK. Rotator cuff workouts, name some?

Cable internal rotation and cable external rotations. Type 'em up on Youtube, I think that better explains it, since you can see the execution. Just remember to go really light on these. In fact, you should feel just a slight pinch or burn on the inside of your shoulder while doing the exercises. Going heavy or slightly heavy so to speak won't benefit you, it'll just wreck your rotator cuffs. If you feel a deep burn or are struggling with the weight, decrease it.

[prowrestler]

are you doing bosshog?

[zubda345]

are you doing bosshog?

Yes

[zubda345]

Cable internal rotation and cable external rotations. Type 'em up on Youtube, I think that better explains it, since you can see the execution. Just remember to go really light on these. In fact, you should feel just a slight pinch or burn on the inside of your shoulder while doing the exercises. Going heavy or slightly heavy so to speak won't benefit you, it'll just wreck your rotator cuffs. If you feel a deep burn or are struggling with the weight, decrease it.

I will check into this, If I did them I will just do em as a warmup.

[zubda345]

This is what I did today:
Pulldowns 70kg 1x8, 2x8, 3x6, 4x8
Dumbbell Rows (Single arm) 32kg 1x10, 2x9, 3x6, 4x5
Deads: 80kg 1x8, 100kg 1x4.

[zubda345]

Push today:
Chest Press: 60kgs 1x6, 2x7, 55kgs 3x8, 50kgs 4x9
Triceps: Skull Crushers (I haven't lost much on this, last time I did it was 34kgs on the bar) 30kgs 1x10, 2x8, 3x6, 4x5
Shoulders: I was able to do only 24kgs on the bar, the time before the off days I did it was 45kgs ie 100lbs. 24kgs 1x10, 2x8, 3x6, 4x6
Squats: 70kgs 1x8, 2x7 I was feeling a bit of pain in all my muscles, the normal pain u get if u train after some long days.

[zubda345]

I cant find my posters :( I love them sooo much one is of Shock Therapy and the Other is of DY... They were there, I Saw them not long ago but now I can't find em! I just hope I find them soon. I don't want them to get in anyone else's hands!

[prowrestler]

ok, well your having a lot of fuck ups with it i can see. if you want me to help you out, send a pm. ill be glad to sort it out with ya.

[zubda345]

ok, well your having a lot of fuck ups with it i can see. if you want me to help you out, send a pm. ill be glad to sort it out with ya.

Just PMed u check it!

[zubda345]

Ahhh, all the recent activity on the posts of Tiny made me sad. The motivation to become a wrestler is again on the peak. Alas there ain't no wrestling school here and a very little scope of sports.

[jandirigma]

Ahhh, all the recent activity on the posts of Tiny made me sad. The motivation to become a wrestler is again on the peak. Alas there ain't no wrestling school here and a very little scope of sports.

Oh sweet. Wrestling, eh? What kind? Pro, freestyle, kushti, etc? Combat's cool.

[zubda345]

Oh sweet. Wrestling, eh? What kind? Pro, freestyle, kushti, etc? Combat's cool.

haha, U know Khusti? How u came to know it? I like Pro, Freestyle, MMA, Boxing but What I love is Pro wrestling. I have many many dreams. It just makes me sad thinking about them, I know I can do it, but if U don't have a school for it how can u start? There are some schools for boxing but they are too damn costly, like they are made for only riches.

and those riches just don't take it seriously they don't take it as a passion they take it as "time pass".

[zubda345]

Gonna go train today, It's a pull and I am gonna I am a try some thing new. I will do Close grip pull downs instead of wide grip. Barbell rows from the floor and then deads. Will see how it goes.

[BarbellManiac]

Gonna go train today, It's a pull and I am gonna I am a try some thing new. I will do Close grip pull downs instead of wide grip. Barbell rows from the floor and then deads. Will see how it goes.

Do you incorporate pull ups in your routine?

[zubda345]

Do you incorporate pull ups in your routine?

amm not really, not in this Push/Pull routine, In this pull-ups only for warm-up and sometimes also at the end to just pump myself. Before Pull/Push I used to do 4 sets of pull-ups 1st set for 10-15 reps, 2nd set for 8-12 reps, 3rd set for 8-16 reps and then last set to faliure.

[zubda345]

Yesterday I did this:
Triangle grip Pulldowns: 70kg 8+6+7+6 = 27
Bent barbell rows from the floor 50kg 8+8+7+4 = 27
Deads 90kg 5+7 = 12

Now I am back 100% I know I can do more weights now. I am surely gonna increase up weights nxt time but only ont thing. I know I can do more on deads too but only and only my grips give out and I can't find lifting chalk anywhere. If I order it over internet it's gonna cost me 20-30 dollars which is hell a lot. Any idead tohelp myself?

[prowrestler]

Yesterday I did this:
Triangle grip Pulldowns: 70kg 8+6+7+6 = 27
Bent barbell rows from the floor 50kg 8+8+7+4 = 27
Deads 90kg 5+7 = 12

Now I am back 100% I know I can do more weights now. I am surely gonna increase up weights nxt time but only ont thing. I know I can do more on deads too but only and only my grips give out and I can't find lifting chalk anywhere. If I order it over internet it's gonna cost me 20-30 dollars which is hell a lot. Any idead tohelp myself?

school chalk? any chalk will work.

get your grip stronger aswell. at the end of you pull days, grab onto the chinup bar and hang for aslong as you can. pass a minute, add weight.

good job, add 5lbs only. you can add 10lbs if you get more then 35 reps

[The Iron Gumby]

Lifting straps.

[zubda345]

Lifting straps.

Naa man I can't even find lifting straps.... But If school chalk is gonna work than that's easy. Thankx man. Really appreciated ur post. :)


school chalk? any chalk will work.

get your grip stronger aswell. at the end of you pull days, grab onto the chinup bar and hang for aslong as you can. pass a minute, add weight.

good job, add 5lbs only. you can add 10lbs if you get more then 35 reps

OK, If I knew I can even get it done with school chalk I would have done it for a long time.
OK I will do that nxt time
The minimum weight that's available here is 2.5 kg per plate so that's 2.5 kg on both side = 5 kgs total added which is 11lbs...

U mean If I can get more reps out I should get them I just stopped at 25 or a bit more reps but I could have gone further...

[zubda345]

Toooooooooooooooooooooo many cheat meals this month till now. Too many events (birthdays to b exact) that I have attented till now to much fried, procssed, cheesed, dairy, and sweet food! But I don't feel bloated and chubby like I used to a couple of month ago... but still gotta keep the nutrition good....

[Back To Basics]

To tell you the truth the worst thing you can do right now for your grip is get straps, force your body to adapt instead of using aid. My grip was crappy too, it improved in just a week (Not much but still 10-20Lbs on deadflifts) all I did was this.. One full session 1 hour just deadlifting (I train for muscle growth) not a powerlifter, and at the end of the session go and grab some dumbbells and do Hammer curls and reverse curls than do some forearm work (Wrist curls, holding on to heavy weight for like 60 seconds at a time etc etc) Try it out, and just keep working at it. Squeeze onto the dumbbells are hard as you can when doing the curls etc.

[zubda345]

To tell you the truth the worst thing you can do right now for your grip is get straps, force your body to adapt instead of using aid. My grip was crappy too, it improved in just a week (Not much but still 10-20Lbs on deadflifts) all I did was this.. One full session 1 hour just deadlifting (I train for muscle growth) not a powerlifter, and at the end of the session go and grab some dumbbells and do Hammer curls and reverse curls than do some forearm work (Wrist curls, holding on to heavy weight for like 60 seconds at a time etc etc) Try it out, and just keep working at it. Squeeze onto the dumbbells are hard as you can when doing the curls etc.

On it!

[zubda345]

Chest: Incline bench barbell press 55kg 10+5+5+5 = 25 nxt time aiming for 60kgs
Tris: CG bench: 45kgs 8+7+7+8 = 30 nxt time aiming for 50kgs (couldn't do 50 kgs today)
Shoulders: Machine Press: 12 plates 10+8+6+4= 28 Nxt time will do 13 plates.
Quads: Squats: 75kgs 9+6 = 15 nxt time I will try to return to the old weight i.e 80kgs.

P.S the Shoulder machine here in my old gym is fucked actually. It's grips are too low to lift up I have to have someone standing with me to push that up for the first time but I don't know how much one plate weights. I will go to Barbell shoulder presses nxt time.

[MRmichael.hooker]

Usually after I do barbell shrugs, ill do grip work since the bar already has a few hundred lbs on it. Ill hold it as long as possible. Rest, drop 1 plate per side. Hold as long as possible, rest, drop, etc. It burns but has been helping

[zubda345]

Usually after I do barbell shrugs, ill do grip work since the bar already has a few hundred lbs on it. Ill hold it as long as possible. Rest, drop 1 plate per side. Hold as long as possible, rest, drop, etc. It burns but has been helping

I used to do it when I was not even able to do a little weight on deads and now I forgot about that lol. Thankx for reminding.

[zubda345]

Managed to get some proteins tonight, gonna go to sleep, and then also goin to my teacher for practicals in the morning and then hittin the gym at dusk. Gotta increase weights today.

[zubda345]

My dog and I r the best friends ever.

[zubda345]

What's the cheapest protein u can get?

[Nix0r]

Chicken. Eggs. Milk.

[zubda345]

Chicken. Eggs. Milk.

Hmmmm Milk is something I can get all day long. but it also has too much fat and carbs in it....

[zubda345]

FUCK! I couldn't train today as I had too much things to take care of. But I am gonna wake up early in the morning and go to train my Pull.

[Nix0r]

Hmmmm Milk is something I can get all day long. but it also has too much fat and carbs in it....

See if you have Skim Milk available in your area; the fat content in it is pretty negligible. And besides, carbs are your friend.

[conjugalburns]

See if you have Skim Milk available in your area; the fat content in it is pretty negligible. And besides, carbs are your friend.

2nd this, if you can find skim you are golden.

[zubda345]

See if you have Skim Milk available in your area; the fat content in it is pretty negligible. And besides, carbs are your friend.


2nd this, if you can find skim you are golden.



Yes, I can find Skim milk and I have also used it previously. And I know carbs are my friend on a bulk, but I have known that taking much carbs also increased fat. What about that?

[zubda345]

Woke up at 6am went to they gym at 630am waited about 20 mins for the gym to open, They gym guy was late today. This is what I did:
Pull:
Close grip cable rows: 75kgs 7+7+6+5 = 25 I think I should stay at this weight for about one or 2 more sections just to make sure my form.
Bent over Barbell rows from the floor: 55kg 8+7+6+6 = 27 (Finally the weight I used to do)
Deads 95kgs 5+6 = 11 well I am doin something.... Gotta buy and grind some school chalk for deads to use.

[Nix0r]

Yes, I can find Skim milk and I have also used it previously. And I know carbs are my friend on a bulk, but I have known that taking much carbs also increased fat. What about that?

Taking in an excess of calories is what's gonna make you a fatass. Calories in > calories out = you gain weight. The number of carbs you take in doesn't matter. And once again, from what you've posted about your diet, you are in desperate need of calories, and milk is a damn efficient source of them.

[zubda345]

Taking in an excess of calories is what's gonna make you a fatass. Calories in > calories out = you gain weight. The number of carbs you take in doesn't matter. And once again, from what you've posted about your diet, you are in desperate need of calories, and milk is a damn efficient source of them.

Thankx for the info.

Name some BAD calorie foods too which we shouldn't take

[Nix0r]

Thankx for the info.

Name some BAD calorie foods too which we shouldn't take

Everything is fine in moderation. If you're busting your ass in the gym day everyday, and you feel like you want a break from monotony, and splurge a little bit... do it. It will keep you sane.

I usually will take down a bigass pizza, some wings, desserts, whatever I really feel like. I also enjoy scaring people at buffets.

[zubda345]

Everything is fine in moderation. If you're busting your ass in the gym day everyday, and you feel like you want a break from monotony, and splurge a little bit... do it. It will keep you sane.

I usually will take down a bigass pizza, some wings, desserts, whatever I really feel like. I also enjoy scaring people at buffets.

ok

[zubda345]

Chest: Incline bench barbell press 55kg 10+5+5+5 = 25 nxt time aiming for 60kgs
Tris: CG bench: 45kgs 8+7+7+8 = 30 nxt time aiming for 50kgs (couldn't do 50 kgs today)
Shoulders: Machine Press: 12 plates 10+8+6+4= 28 Nxt time will do 13 plates.
Quads: Squats: 75kgs 9+6 = 15 nxt time I will try to return to the old weight i.e 80kgs.

P.S the Shoulder machine here in my old gym is fucked actually. It's grips are too low to lift up I have to have someone standing with me to push that up for the first time but I don't know how much one plate weights. I will go to Barbell shoulder presses nxt time.

Chest Incline Barbell Press: 60kg 7, 55kg 6+7+8 = 28 I tried out 60 kg but those 7 reps were with a spotter, Then I made my mind to lower the weight cause I was only able to get 4 reps out of my own. Then other reps using 55 kgs are my own, ending reps 1-2 reps are with a suppoter.
Tris: CG Bench 50kg 7, 45kg 7+7+6 = 27 again here on 50kg i was able to get only 4 reps on my own.
Shoulders: Standing Barbell press: 30 kg 6+7+8+6 The weight I was tryin to hit the 1st day on barbell presses.
Quads: Squats 80kgs 8+7 = 15 Sticking to this weight for nxt 2 Pushes.

I have been to other gyms now and I know the weights of plates, I was told before by some ppl that the weight here (in my old and current gym) is heavier then it's written on the plate, And it's been clickin my mind since I joined it again that yeah the weight here IS heravier than it's written on the plates....

[zubda345]

Late night eating at 1 am... bar b qued chicken breast, Grewia asiatica Juice. Damn Good!

[zubda345]

OK so I m ready for my pull now... Givin it all I got today...

[zubda345]

Woke up at 6am went to they gym at 630am waited about 20 mins for the gym to open, They gym guy was late today. This is what I did:
Pull:
Close grip cable rows: 75kgs 7+7+6+5 = 25 I think I should stay at this weight for about one or 2 more sections just to make sure my form.
Bent over Barbell rows from the floor: 55kg 8+7+6+6 = 27 (Finally the weight I used to do)
Deads 95kgs 5+6 = 11 well I am doin something.... Gotta buy and grind some school chalk for deads to use.

Pull:
Close grip pulldowns: 75kg (10plates of rack + 15 kg plate) 8+8+7+6 = 29
Barbell rows from the ground: 60kg 8+7+7+6 = 28
Deads 100kg 3+3 = 6 WTF!!!

Deads ain't gettin any better

[BarbellManiac]

Pull:
Close grip pulldowns: 75kg (10plates of rack + 15 kg plate) 8+8+7+6 = 29
Barbell rows from the ground: 60kg 8+7+7+6 = 28
Deads 100kg 3+3 = 6 WTF!!!

Deads ain't gettin any better

How long do you rest between training each bodypart again? What's the diet like? And when was the last time you de-loaded or took a week off?

[zubda345]

How long do you rest between training each bodypart again? What's the diet like? And when was the last time you de-loaded or took a week off?

Minimum rest time between sets. like half a minute... and in between exercises 1-2 mins. Diet is not fixed man I think u would know Y.... But still I am trying to add in as much proteins as I can with moderate carbs. Low fat and so shitty foods. I started training again on 13th may after taking 26 off days.... havent taken a week or soo off since then

[zubda345]

Well, what u wanted to say BM?

[BarbellManiac]

I meant to ask how long before you train the muscle group again? Like 6 days or 7 days. I think something like caffeine should help you with your workout a little. Other than that just sleep enough, and try to eat good foods like milk, eggs and chicken mostly, I know it's fresh there so that's a bonus. Consistency is key bro, keep at it and you'll be surpassing you numbers soon. Good Luck!

[zubda345]

I meant to ask how long before you train the muscle group again? Like 6 days or 7 days. I think something like caffeine should help you with your workout a little. Other than that just sleep enough, and try to eat good foods like milk, eggs and chicken mostly, I know it's fresh there so that's a bonus. Consistency is key bro, keep at it and you'll be surpassing you numbers soon. Good Luck!

well I am on bosshogg so I train muscle group again after 3 days sometimes 4 days...

Hm. I will see to caffeine. What foods have active caffeine in them? Yeah some advantages of this country thou. Thankx for the heads up bro I just ate rice and chicken now I am gonna have milk as u said. Thankyou.

[BarbellManiac]

well I am on bosshogg so I train muscle group again after 3 days sometimes 4 days...

Hm. I will see to caffeine. What foods have active caffeine in them? Yeah some advantages of this country thou. Thankx for the heads up bro I just ate rice and chicken now I am gonna have milk as u said. Thankyou.

I think that's part of the reason your lifts are going down, not hating on the bosshog, but doing the same exercises with full intensity every 3-4 day is taxing. I think your suppose to take like 2-3 weeks off every 2 months right?

[zubda345]

I think that's part of the reason your lifts are going down, not hating on the bosshog, but doing the same exercises with full intensity every 3-4 day is taxing. I think your suppose to take like 2-3 weeks off every 2 months right?

I train one day of pull, next day off, then one day push, nxt day off and so on... Yeah I also think doin the same exercises all the time made my body used to do that, it needs a change. Yeah no hate but only love for Bosshogg from my side it made me go all the way up made me much stronger and I was able to add some mass break my pleatues too. Yeah on bosshogg one should take a week or 2 off after 1 or 2 months...

[BarbellManiac]

I train one day of pull, next day off, then one day push, nxt day off and so on... Yeah I also think doin the same exercises all the time made my body used to do that, it needs a change. Yeah no hate but only love for Bosshogg from my side it made me go all the way up made me much stronger and I was able to add some mass break my pleatues too. Yeah on bosshogg one should take a week or 2 off after 1 or 2 months...

Cool, keep at it and once you plateau change the routine or rest. Anything new will produce growth, as long as there is sufficient rest included.

[zubda345]

Cool, keep at it and once you plateau change the routine or rest. Anything new will produce growth, as long as there is sufficient rest included.

I think I am plateau now. I can't get my bench up to my last numbers that was 75kg or 165lbs and can't get my dead up also but my squats are goin up.

[BarbellManiac]

I think I am plateau now. I can't get my bench up to my last numbers that was 75kg or 165lbs and can't get my dead up also but my squats are goin up.

Then try a different routine or de-load. But if you are progressing it shows part of your body is still seeking gains while other may have stopped. Or maybe your just having a bad day on the upper body workouts. Experiment and see if another routine would work. Maybe try Dorian's Blood and Guts routine or any other that interests you.

[zubda345]

Then try a different routine or de-load. But if you are progressing it shows part of your body is still seeking gains while other may have stopped. Or maybe your just having a bad day on the upper body workouts. Experiment and see if another routine would work. Maybe try Dorian's Blood and Guts routine or any other that interests you.

No not a bad day. cause this has been goin on for quite a while now... Give me the link to the routine of DY I'll see to it.

[LT]

im in for this Journey, Bro.

see ya around.

[BarbellManiac]

Day 1- Chest and Biceps

10 min Warm Up on Treadmill
Injury Prevention tip: Rotater Cuff Warm Up - 2 sets of 12 reps, rest elbow on surface to keep form tight

Decline Bench Press: 2 warm up sets of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets, increase weight)
Dorian's Tips: The Decline Bench Press is the most effective pec exercise.

Incline Dumbbell Press (45 degree incline): 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets, increase weight)
Dorian's Tips: Lower weight slowly, explode up.

Flat Bench Dumbbell Flyes: 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets)
5 min rest

Dumbbell Concentration Curl: 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets
Dorian's Tips: Squeeze at top.

Straight Bar Curl: 1 set of 6-8 reps to failure, desired weight


Day 2-

10 min Cardio Warm Up
Stretching

Lower Back Stretch: 1 set of 6 reps, each side
Hamstring stretch (keeping legs straight): 1 set of 6 reps
Glute stretch: 1 set of 6 reps
Dorian's Tips: Active stretching doesn't weaken muscles.

Leg Extensions: 1 warm up set of 15 reps, 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, increasing desired weight (1 min rest between sets)
1 min rest

Leg Press: 2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight ( 1 min rest between sets)
Dorian's Tips: True failure means mental failure.

1 min rest

Hack Squat Or barbell back squat: 2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight ( 1 min rest between sets)
Dorian's Tips: Moderate Stance. Squat below parallel.

5 min rest. Recuperate and mentally prepare.

Seated Hamstring Curl: 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)
Dorian's Tips: Have partner lift weight to exhaust negative.

1 min rest

Stiff-Legged Deadlift: 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)
Dorian's Tips: Only lower as far as a straight back allows. Don't use reverse grip. Hold bar with thumb.

1 min rest

Calf Press: 1 warm up set of 10-12 reps, 3 rest-pause sets to failure, desired weight (10-15 sec rest between sets)
Dorian's Tips: Perform rest-pause sets to push beyond failure.

1 min rest

Seated Calf Raise: 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets)

[BarbellManiac]

Day 3- Off

Day 4- Delts and Triceps

Dumbbell Shoulder Press: 1 warm up set of 10-12 reps, 1 warm up set of 8-10 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets)
Dorian's Tips: Don't lock elbows at the top. Keep dumbbells apart. Don't over-stretch, lower dumbbells to delts.

1 min rest

Side Lateral Raise: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)
Dorian's Tips: Change order of shoulder exercises.

Dorian's Tips: Half reps push to failure when it's hard to spot.

1 min rest

Low-Pulley Delt Raise: 1 set of 6-8 reps to failure, each arm
Dorian's Tips: Have partner lift weight to exhaust negative.

1 min rest

Reverse Dumbbell Flyes: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)
Dorian's Tips: Pull elbows forward to isolate rear delts.

5 min rest - Recuperate and mentally prepare.

Triceps Pushdown: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)
Dorian's Tips: Push bar in towards the body. Stagger feet to keep balance.

1 min rest

Lying Triceps Extensions: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)
Dorian's Tips: Don't pull bar forward to keep triceps engaged.

Seated Triceps Press: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)

Day 5-

Dumbbell Pullover: 2 warm up sets 10-12 reps, 1 working set of 8-10 reps to failure,desired weight (increase weight between sets)
Dorian's Tips: Dumbbell Pullover Isolates only Lats.

1 min rest

Close-Grip Pulldown: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)
1 min rest

One-Arm Row (each arm): 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)
1 min rest

Wide-Grip Cable Row: 1 warm up set 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between reps)
Dorian's Tips: Only use straps when grip fails.

1 min rest

Barbell Deadlifts: 1 warm up set of 10-12 reps, 1 working set 8-10 reps to failure, desired weight (1 min rest between reps)