At the end of pain is success.

[vehemence]

Yo Forvm.

Long time lurker here. though id join the fun and start posting a thread. to help me keep track of my progress.

Been lifting since about may 2010. and im hooked to say the least.

My goal is to one day posses a physique that im proud of, thats been earned from hours and hours of beating the shit out of myself. and i do think im on the right path!

Today i hit legs hard:
Squat: 5x135, 5x135, 5x225, 5x225, 5x242, 5x295, 5x308, 3x330, 2x375, 8x265, 8x265.
Leg extensions: 5 sets of 12, increased wight each set by about 15lbs.
Leg curl: 5 sets of 10, increased weight each set by about 10lbs.
All in all it took about 1 hour. i was hovering over the trash can. trying to hold back my lunch. and it seems i succeeded to do so.

i could barely walk to my car after the session, spent a good 20 min in the drivers seat trying to gag down a shake and not letting it end up in my lap.

Damn it felt good!

[vehemence]

So this is what my daily routine looks like (More or less):
05:50am wake up and take a 30g whey shake
07:00am: 6 eggs and porridge with a can of redbull or something along those lines.
10:00am 50g protein blend shake
12:00am: usually 12oz of salmon, rice and broccoli. (sometimes varied with steak instead)
3pm: 50g blended whey shake
6pm: usually some chicken or white fish with a small portion of rice and some veggies.
9pm: about 1lbs of quark.
10:30pm some bcaa+eaa before bed.

If i work out, ill have a shake with a pwo, bcaa+eaa at 5pm. and the 6pm meal is postponed untill 7pm. the rest remains the same.

Weekends look diffrent since im usually at my girlfriends place. i tend to eat less frequent but larger meals.
It seems to be working, but i think ill need to lower the carbs within the next few months to drop some bodyfat.

[Wycked]

So this is what my daily routine looks like (More or less):
05:50am wake up and take a 30g whey shake
07:00am: 6 eggs and porridge with a can of redbull or something along those lines.
10:00am 50g protein blend shake
12:00am: usually 12oz of salmon, rice and broccoli. (sometimes varied with steak instead)
3pm: 50g blended whey shake
6pm: usually some chicken or white fish with a small portion of rice and some veggies.
9pm: about 1lbs of quark.
10:30pm some bcaa+eaa before bed.

If i work out, ill have a shake with a pwo, bcaa+eaa at 5pm. and the 6pm meal is postponed untill 7pm. the rest remains the same.

Weekends look diffrent since im usually at my girlfriends place. i tend to eat less frequent but larger meals.
It seems to be working, but i think ill need to lower the carbs within the next few months to drop some bodyfat.

Get more of those healthy fats in but your on your way with the salmon. Good job

[deanna7272]

Welcome and glad to see that ya took the step to finally post... Goals are within reach if you're willing to stretch beyond your limits!! Keep reaching!!

[vehemence]

Get more of those healthy fats in but your on your way with the salmon. Good job
I take omega 3 here and there, but i should probably add some nuts in the mix.

Thanks for stopping by!


Welcome and glad to see that ya took the step to finally post... Goals are within reach if you're willing to stretch beyond your limits!! Keep reaching!!

Thank you. i am intending on setting some sort of a PR each session. no matter what it is.

[C.Coronato]

Welcome my man! D and Wycked are two great people to learn from.

[vehemence]

Welcome my man! D and Wycked are two great people to learn from.

Thanks!

[vehemence]

Did some chest today, with some accidental triceps.

Benchpress:
5x120
5x120
5x135
5x200
5x242
1x265
1x295
4x315
19x225 personal record reps wise!

Incline dumbell press:
8x95
7x100
6x100

Superset pec dec with pullover
4 sets of 12 reps on each

tricep pushdown: 5 sets of 10 to 6 reps, cant remember the weights.

Good session today considering i felt ill for most of the afternoon. but everything cleared up once the weighs got smashed for a while.

Now its time for some food and the newest episode of Walking Dead!

[Cellardweller]

Found ya! Looking strong. Diet looks pretty good too. That squat session made my quads hurt just reading it.

[vehemence]

Found ya! Looking strong. Diet looks pretty good too. That squat session made my quads hurt just reading it.

Thanks!

Todays session:
Deadlift (rehabilitation) 10x120, 10x120, 10x225, 10x225, 10x225, 10x265, 10x265.
Pullthroughs: 4 sets of 8.
machine rows (medium grip): 8x135, 8x185, 8x200, 8x200, 8x200.
wide grip pulldown: 4 sets of 10, a bunch of plates on the stack.
Dumbell rows: 10x105, 12x105.
Bicep curls 3x10
21s 2 sets

pretty good all in all.

[vehemence]

Legs!

Squat:
3x135
3x135
3x200
3x242
3x265
3x295
3x315
3x355
1x385
1x405

Superset: 8xsquat, 8xlegpress, 8xhacksquat, 8xleg extension.
Superset: 8xsquat, 8xlegpress, 8xhacksquat, 8xleg extension.
Superset: 8xsquat, 8xlegpress, 8xhacksquat, 8xleg extension.
Superset: 8xsquat, 8xlegpress, 8xhacksquat, 8xleg extension.

6 sets of leg curls

i was shot to shit after those 4 rotations. was phasing in and out from throwing up and staying focused on the task at hand. after the session i almost passed out in the car. damn good session!

[vehemence]

Chest and tris

Benchpress:
5x115
5x115
5x185
5x185
5x225
5x265
5x265
5x265
5x265
5x265
5x265
5x265
5x265

Incline benchpress:
3x8x175

Pecdec 3 sets

8 sets of triceps mixture.

[vehemence]

Rehab session:
box squat 6 sets of 8 225lbs.
hacksquat 4 sets
legpress 4 sets 500lbs

[zubda345]

Hello and welcome bro... u got nice numbers and a solid diet there (the reason of ur nice numbers) i hope it gets better day by day... i'll like to keep in touch while i can. Good luck bro.

[vehemence]

Hello and welcome bro... u got nice numbers and a solid diet there (the reason of ur nice numbers) i hope it gets better day by day... i'll like to keep in touch while i can. Good luck bro.

thank you!
this is a really nice forum, i do mostly lurk since i dont feel i have enough experience to comment on others training or dieting. :)

thanks again for the dropping by.

[vehemence]

ME bench:
Pause bench against double looped minibands:
3x135
3x155
3x175
3x195
3x225
1x242
1x250
1x265

Floorpress: 3x8x200lbs
pecdec 3 sets of 10

triceps: 6 sets in total.

20lbs PR in the band bench. felt good!

[zubda345]

thank you!
this is a really nice forum, i do mostly lurk since i dont feel i have enough experience to comment on others training or dieting. :)

thanks again for the dropping by.

No problem Brother... I always feel good to know new people... :)


ME bench:
Pause bench against double looped minibands:
3x135
3x155
3x175
3x195
3x225
1x242
1x250
1x265

Floorpress: 3x8x200lbs
pecdec 3 sets of 10

triceps: 6 sets in total.

20lbs PR in the band bench. felt good!

Once again nice numbers... The max weight I have benched is 185lbs...

[vehemence]

No problem Brother... I always feel good to know new people... :)



Once again nice numbers... The max weight I have benched is 185lbs...

Thank you, my best bench is 365lbs.

Benching with bands builds alot of speed since they add about 90lbs on the lockout, so the actual weight locked out should be about 355 for that last set i did.

Give em a try, they give you a hell of a workout. :)

[Wycked]

How goes the battle bro! I see your training hard and those weights are steadily increasing. How u feeling?

[zubda345]

Thank you, my best bench is 365lbs.

Benching with bands builds alot of speed since they add about 90lbs on the lockout, so the actual weight locked out should be about 355 for that last set i did.

Give em a try, they give you a hell of a workout. :) what bands are u talking about?? Benxhing bands?? If yes i m preety sure that i wont b able to find them in any sports store prolly 95% of sports shop deals wont even know what they are lol


How goes the battle bro! I see your training hard and those weights are steadily increasing. How u feeling? i m pretty sure he's feeling motivated and better than ever.. hope to hear it from himself

[vehemence]

what bands are u talking about?? Benxhing bands?? If yes i m preety sure that i wont b able to find them in any sports store prolly 95% of sports shop deals wont even know what they are lol

i m pretty sure he's feeling motivated and better than ever.. hope to hear it from himself

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=247

Thanks for stopping by, i am motivated. and i am shooting for that 440lbs bench within a couple of years. :)

Thanks again.

[vehemence]

Light rehab session:

Good morning squats: 5 sets of 8.
Dimmel deadlifts: 3 sets of 20
Elevated snatch grip deadlifts: 6 sets of 6

Pulldowns: 4 sets of 8
Machine rows: 4 sets of 8
Kroc rows: 3 sets of 15 95lbs

biceps: 6 sets of misc curls

[vehemence]

How goes the battle bro! I see your training hard and those weights are steadily increasing. How u feeling?

Im feeling good, im planning on shedding some fat to drop down a weight class over the next few months or so, and im also planning on hitting some new prs as soon as my hamstrings heal up nicely.

Thank you for dropping by.

[vehemence]

ME squat/deadlift
Zercher box squat(no belt):
3x110lbs
3x175lbs
3x225lbs
3x242lbs
3x265lbs
3x285lbs
1x308lbs
1x330lbs
1x352lbs
1x375lbs

Sumodeadlift (rehab):
5x5x225lbs explosive

Seated goodmornings: 4x8 strict rehab

Legpress: 3x10 480lbs

[zubda345]

Those bands are realllly hard to find here bro..

Keep it going bro. U'll surely get to 440...

[vehemence]

Those bands are realllly hard to find here bro..

Keep it going bro. U'll surely get to 440...

Thanks man.

[vehemence]

ME bench:
3x135
3x155
3x176
3x200
3x225
3x242
3x265
1x286
1x308
Titan super ram:
1x308
1x330
1x352
1x385 PR

Incline bench: 3x8 some random weights.

Pecdec: 4x8 some plates

Pushdown: 3x8x165lbs

Rolling tricep extension: 35lbs dumbbells

dips on a bench + 35lbs 3 sets of 10

Upright rows: 3 sets of 10.

[zubda345]

ME bench:
3x135
3x155
3x176
3x200
3x225
3x242
3x265
1x286
1x308
Titan super ram:
1x308
1x330
1x352
1x385 PR

Incline bench: 3x8 some random weights.

Pecdec: 4x8 some plates

Pushdown: 3x8x165lbs

Rolling tricep extension: 35lbs dumbbells

dips on a bench + 35lbs 3 sets of 10

Upright rows: 3 sets of 10.

Nice.... What's a titan super ram and what is it for?

[vehemence]

Nice.... What's a titan super ram and what is it for?

http://www.liftinglarge.com/titanram.aspx

[Dave TapouT]

Liking the numbers.. I'll be followin ya. keep the war goin on!

[vehemence]

Liking the numbers.. I'll be followin ya. keep the war goin on!

Thank you! i sure will.


Todays session:

Squats (no belt):
3x135lbs
3x135lbs
3x200lbs
3x200lbs
3x265lbs
3x285lbs
3x308lbs
1x330lbs
1x352lbs
1x375lbs
1x396lbs
1x420lbs Meh, felt heavy.
5x265lbs
5x265lbs
5x265lbs

Legpress: 5 sets of 8

Out the door.

[zubda345]

http://www.liftinglarge.com/titanram.aspx

ohh I c. Lifting aids... Great man. keep it up

[vehemence]

ohh I c. Lifting aids... Great man. keep it up

Yepp, excellent way to overload your triceps. give it a try.

[zubda345]

Yepp, excellent way to overload your triceps. give it a try.

I surely will, I am able to find and afford them

[vehemence]

ME Bench.

Raw foamboard press:
3x110lbs
3x135lbs
3x176lbs
3x220lbs
3x242lbs
3x265lbs
3x308lbs
3x330lbs
1x352lbs
1x375lbs
1x396lbs PR

Fry dumbbell presses:
3x8x75lbs

Jm presses: 3x8x90lbs

rtr: 3x8x38lbs

upright rows: 3x8x100lbs

[zubda345]

Keep on pounding those PRs man.

[vehemence]

Keep on pounding those PRs man.

Thank you! i will!

Todays session:

Deadlifts rehab:
5 sets of 3 265 pounds.

lats: 10-12 sets of 8, diffrent movements.
abs: 3 sets

pullthroughs: 2x10

lame-o session. will prob redo it tomorrow.

[vehemence]

Rehab session.

Silver dollar deadlift: 3x10x330lbs explosive.
boxsquat: 3x10x225lbs
legpress: 4x8x500lbs
45 degree backraise + 40lbs dumbell: 3x8
abs shit a couple of sets

[vehemence]

ME benchpress

Competition benchpress with pause on chest:
3x115lbs
3x115lbs
3x155lbs
3x185lbs
3x200lbs
3x225lbs
3x242lbs
1x285lbs
1x308lbs
1x330lbs PR
6x225lbs
6x225lbs
6x225lbs

Fry presses: 3x8x75lbs
rtr: 3x8x40lbs
jm presses: 3x8x100lbs
face pulls: 3x8x40lbs
pecdec: 3x10x110lbs

[vehemence]

Back rehab:
Sumo deadlift:
5 sets of 2 330lbs
lat pulldown: 4 sets of 175lbs
kroc row:
10x100lbs
10x115lbs
10x115lbs

seated rows:
3 sets of 8 132lbs

out the door

[Aggression]

I like the work being done in here. You compete in PL?

[vehemence]

I like the work being done in here. You compete in PL?

Hello.

Yes i do compete in the IPF. however im taking some time of untill i can fully deadlift again, its really irritating to be able to pull a fraction of my former ability due to hamstrings being injured for quite some time. therefore i use less weight on DLs than i use on Bench....

How bout yourself? do you lift?

[Aggression]

Ah Ok. Got ya.

Yes. I started focusing on powerlifting about year ago. I've competed in two events and looking to a 3rd this January.

Best of luck in your recovery, bro.

[vehemence]

Ah Ok. Got ya.

Yes. I started focusing on powerlifting about year ago. I've competed in two events and looking to a 3rd this January.

Best of luck in your recovery, bro.

Whats your weight class, federation and best total? equipped or raw the general stuff`?

im aiming to do another meet early/mid 2012. im currently in the 230lbs class (i think its the american class anyway...)

[zubda345]

Hey man. What's up.... How's it going. how have u been?

[vehemence]

Hey man. What's up.... How's it going. how have u been?

Hey dude. All is well. looking forward to my ME squat/deadlift session tomorrow. how are you?

[vehemence]

Me squat/deadlift:

squat:
3x135lbs
3x135lbs
3x200lbs
3x200lbs
3x265lbs
3x295lbs
3x308lbs
1x330lbs
1x352lbs
1x375lbs
0x440lbs Shit.....
3x295lbs
3x295lbs
3x295lbs
3x295lbs

Rackpulls (rehab):
5x330lbs
5x330lbs
5x330lbs
5x330lbs
5x330lbs

Legpress:
8x500lbs
8x500lbs
8x500lbs

[zubda345]

Hey dude. All is well. looking forward to my ME squat/deadlift session tomorrow. how are you?

I am fine brother....Well I can say fine... My back's still banged up a bit from about a month's before deadlift of 140kg (315lbs) for 2 reps. I need to see a doctor... if I even perform a 60kg deadlift... I have to be prepared to spend my day TRYIN not to bend my back.


Me squat/deadlift:

squat:

0x440lbs Shit.....


Y shit bro?? the previous one was good.... U'll get it, stay focused!

I don't have big numbers but checkout my journey sometime, I hope u'll like it...

[vehemence]

I am fine brother....Well I can say fine... My back's still banged up a bit from about a month's before deadlift of 140kg (315lbs) for 2 reps. I need to see a doctor... if I even perform a 60kg deadlift... I have to be prepared to spend my day TRYIN not to bend my back.



Y shit bro?? the previous one was good.... U'll get it, stay focused!

I don't have big numbers but checkout my journey sometime, I hope u'll like it...

Hi.

I do follow your journey. but i dont comment that much because i dont really know anything to comment on, you seem to know what you are doing. and i dont have any experience to tell you not to do anything. :)

But if you want i can comment from time to time.

0x440 was redicilous, because its easy do-able weight. but i fucked up and failed mid range on the way up.

No worries though, ill try it again soon enough. and more. i wanna hit 500 squat within the near future.

Thank you for stopping by!

[zubda345]

Hi.

I do follow your journey. but i dont comment that much because i dont really know anything to comment on, you seem to know what you are doing. and i dont have any experience to tell you not to do anything. :)

But if you want i can comment from time to time.

0x440 was redicilous, because its easy do-able weight. but i fucked up and failed mid range on the way up.

No worries though, ill try it again soon enough. and more. i wanna hit 500 squat within the near future.

Thank you for stopping by!

I like to read comments and any kind of suggestions or ideas by anyone... So yes I like comments posted on my journey.... regarding annnyyyy topic...

u'll surely get that bro I know that!

[vehemence]

ME bench (not really).

I slept really bad last night, and it affected my apetite. so todays sessions went down the drain.

Bench:
3x115lbs
3x115lbs
3x135lbs
3x135lbs
3x200lbs
3x200lbs
3x225lbs
3x242lbs
3x265lbs
1x285lbs
1x308lbs
1x320lbs
titan super ram:
2x352lbs
raw bench:
16x225 piss poor perfromance....

explosive incline fry presses:
4 sets of 8 58lbs

Pecdec: 4 sets of 10 110lbs

Pushdowns: a bunch of sets on diffrent weights.

[vehemence]

Rehab back:
25 sets of deadlifts, verying stances, from ultra narrow to sumo. heaviest sets were only 352lbs

15 sets of lats. 6 to 10 reps.

4 sets of abs.

[Cellardweller]

Rehab back:
25 sets of deadlifts, verying stances, from ultra narrow to sumo. heaviest sets were only 352lbs

15 sets of lats. 6 to 10 reps.

4 sets of abs.

Rehab??!!! Sounds like a killer session to me. Looking good in here man. Keep hitting it.

[vehemence]

Rehab??!!! Sounds like a killer session to me. Looking good in here man. Keep hitting it.

Haha. yeah. the deadlift was rehab. low weights. tried to focus on the form. since ive torn my hams a while back. so i have to super slowly increase the weight. kinda sucks to be doing it. but it has to be done.

Thank you for stopping by.

[zubda345]

Haha. yeah. the deadlift was rehab. low weights. tried to focus on the form. since ive torn my hams a while back. so i have to super slowly increase the weight. kinda sucks to be doing it. but it has to be done.

Thank you for stopping by.

Yeah... Rehab sucks... I also did back today.... Only 40 fuckin kg deads!! it sucks to b doing it but it has to be done!!

[vehemence]

Pause squats 3 count:
6x286lbs @9
6x286lbs @10
3x286lbs @11 Shoot to shit
6x242lbs @8
6x242lbs @9
6x242lbs @9

Legpress:
3 sets of miniscule weights lower back was fried.

Abs: 4 sets of 10

Pullthroughs: 3 sets of 10
leg curls: 3 sets of some plates

Stretching for about 10 minutes.

[vehemence]

light bench session.
Felt worn out when i woke up this morning. and it didnt get any better. tried to add some weights to the bar in the gym. but it just wasnt happening. my elbows were huring a bit. well well. it doesnt matter. ill get some extra rest before next session.

Bench:
6x135lbs
6x135lbs
6x200lbs
6x225lbs
6x242lbs
6x265lbs
3x295lbs
2x295lbs
6x225lbs
6x225lbs
6x225lbs
6x225lbs
6x225lbs
6x225lbs

Incline bench in a smith machine:
3 sets of 6 200lbs

Cable chest shit:
3x8

Rolling tricep extensions:
3 sets of 8 40lbs

pushdowns: 3 sets of 8 some plates.

[zubda345]

Keep goin man... How you celebrated new year?

[vehemence]

Keep goin man... How you celebrated new year?

Hey! i spent new years eve with my girlfriend and cooked a 10lbs turkey. so it wasnt very party like :)

Bench
worked my way up to 3x265lbs
1x275lbs
1x308lbs
1x308lbs
1x308lbs
18x225lbs

Fry presses
8x80lbs
8x80lbs
8x80lbs

pecdec
10x110lbs
10x110lbs
10x110lbs

upright rows:
4 sets of 8, ended up on 130lbs

face pulls 3 sets of 10 100lbs

rollin tricep extensions
3 sets of 8

tate presses 3 sets of 8

[zubda345]

Hey! i spent new years eve with my girlfriend and cooked a 10lbs turkey. so it wasnt very party like :)

Bench
worked my way up to 3x265lbs
1x275lbs
1x308lbs
1x308lbs
1x308lbs
18x225lbs

Fry presses
8x80lbs
8x80lbs
8x80lbs

pecdec
10x110lbs
10x110lbs
10x110lbs

upright rows:
4 sets of 8, ended up on 130lbs

face pulls 3 sets of 10 100lbs

rollin tricep extensions
3 sets of 8

tate presses 3 sets of 8

ahh but u should be happy and glad on that bro. unlike me who didn't even got A LIL fun or celebration lol :P

keep it up bro. U puttin in nice work

[vehemence]

ahh but u should be happy and glad on that bro. unlike me who didn't even got A LIL fun or celebration lol :P

keep it up bro. U puttin in nice work

Thank you.

Todays legs session:
3x135lbs
3x135lbs
3x225lbs
3x225lbs
3x242lbs
3x265lbs
3x295lbs
3x308lbs
3x330lbs
1x360lbs
3x375lbs
1x400lbs
5x265lbs atg
5x265lbs atg

Hacksquat machine:
3 sets of 8 some plates, atg

Legpress: 2 sets of 8

leg curl: 8 sets of 8

[zubda345]

What u find more interesting for legs? Hack squats or squats? and Y?

[Cellardweller]

awesome squatting bro!

[vehemence]

What u find more interesting for legs? Hack squats or squats? and Y?

Define interesting?

I like squatting, i try to learn to squat wide but so far its not really working for me, i think its because im weak in my hamstrings (also mega tight) and my ass, so narrow stance works better for me at this time. other than the various forms of squatting.

I did the pesky machine for hack squats, i should have done the real deal. but i wanted to concentrate on quads. and for that purpose its pretty good, you cant really isolate quads with squats. so it depends on the purpose.

And yes, i am terrible at giving a proper answear :)


awesome squatting bro!

Thank you. i wanted to go higher. but i voted agaisnt it in the end and went lower. i regret it now though...

[vehemence]

rehab deadlift:
bout 10 to 12 sets. weight from 135 to 355.

pulldown medium wide grip: 10 sets, 8 reps.
close grip pulldown: 8 sets of 8.
abs: 5 sets

stretching for about 10 minutes.

[vehemence]

Warmup: deadlifts, conventional and frog deadlifts mixed with goodmornings. about 10-12 sets.

Hack lifts with a barbell: 3x3x380lbs
rackpulls: 3x1x380lbs
chins: 3 sets
dumbellrows: 3x8x120lbs
abs: 3 sets of 8 with 185lbs

[vehemence]

Bench:
3x3x295lbs

FU pause bench:
3x5x185lbs

Shoulderpress:
3x5x110lbs (my shoulder are sore as hell since last time)

Triceps: 8 sets of misc excercises

Facepulls: 3x8

[vehemence]

This was my Preworkout video today: http://www.youtube.com/watch?v=HyWf8EoeksA&feature=g-u&context=G25757bdFUAAAAAAABAA

[vehemence]

Squatting:
3x135lbs
3x185lbs
3x225lbs
3x252lbs
3x265lbs
3x295lbs
3x308lbs
3x330lbs
1x365lbs
1x380lbs
1x405lbs

hacksquat: 6 sets of 6

legpress: 3 sets of 8

ghrs: 3 sets

lying legcurl: 2 sets of 6

[zubda345]

This was my Preworkout video today: http://www.youtube.com/watch?v=HyWf8EoeksA&feature=g-u&context=G25757bdFUAAAAAAABAA

What do you mean by this?

[vehemence]

What do you mean by this?

I was watching it to psyche my self up for the gym. give it a try :)

[vehemence]

Squat session.

Raw squat:
3x135
3x135
3x225
3x225
3x295
3x295
3x308
3x308
2x380 Damn light!
3x308

Front squat:
5x185
5x200
5x225

Hacklift with a free bar:
5x308
5x308

[vehemence]

Benching:

5x265
5x265
5x265

incline dumbellpress:
8x80
8x90
8x100

pec dec: 3 sets of 8

dips 2 sets of 10 (competition dips)

[vehemence]

Borin but big week 1:

Squats raw:
3x225
3x242
3x265
3x295
3x308
1x330
1x365
1x405

10x225
10x225
10x225
10x225
10x225

Abs: 3 sets of 8

[vehemence]

Bench:

5x135
5x135
5x185
5x185
3x242
3x265
1x308
1x330
1x341

10x165
10x165
10x165
10x165
10x165

Pulldown:

8x175
8x175
8x175
8x175
8x175
8x175
8x175
8x175
8x175

All done

[vehemence]

squats & deads

Deadlifts:

50x225lbs

squats:
3x330
2x352
2x352
2x352
2x352

[fawaz]

Yo Forvm.

Long time lurker here. though id join the fun and start posting a thread. to help me keep track of my progress.

Been lifting since about may 2010. and im hooked to say the least.

My goal is to one day posses a physique that im proud of, thats been earned from hours and hours of beating the shit out of myself. and i do think im on the right path!

Today i hit legs hard:
Squat: 5x135, 5x135, 5x225, 5x225, 5x242, 5x295, 5x308, 3x330, 2x375, 8x265, 8x265.
Leg extensions: 5 sets of 12, increased wight each set by about 15lbs.
Leg curl: 5 sets of 10, increased weight each set by about 10lbs.
All in all it took about 1 hour. i was hovering over the trash can. trying to hold back my lunch. and it seems i succeeded to do so.

i could barely walk to my car after the session, spent a good 20 min in the drivers seat trying to gag down a shake and not letting it end up in my lap.

Damn it felt good!

good leg routine going there, but saying you could barely walk to your car and hovering to the trash can is a bit too much for that routine heres mine and to help you out to make your routine more intense incorparate some supersets and drop sets to completely demolish the legs then you'll be truly hovering over to the trash can and can barely walk to your car. (this is copied and pasted from my journey)
it might be too much but ive brought it down a little as you wont need to do this many sets to stimulate growth.
week 27 sunday-THE ULTIMATE LEG DAY OF RECKONING
brutaly intense leg day this morning , going to failure set after set persevering through the major poundages and never hesitating when the exhaustion reaches extreme levels heres the routine:
SQAUT:
3 warmup sets rest of sets past this point to failure:
110kg x 16
130kg x 12
140kg x 10
150kg x 6
ATG SQAUTS: (very low)
100kg x 12
110kg x 10
90kg x 15
LEG PRESS:
6 plates a side to failure
7 plates a side to failure
8 plates a side to failure
WALKING DUMBELL LUNGES:
22.5kg dumbells x 5 laps of the gym floor.
25kg dumbells x 4 laps
27.5kg dumbells x 3 drop setted down to 22.5kg x 3 laps.
INTENSE SUPERSETTING:
FIRST INTENSE GIANT SET:
sqaut to failure supersetted with dumbell lunges to failure supersetted with leg press to failure supersetted with leg extensions to failure then back to the sqaut for another set to failure.
waite 2-3 minutes then next giant set
SECOND INTENSE GIANT SET:
sqaut supersetted with lunges supersetted with leg press supersetted with leg extensions double drop set then back to the sqaut for another set to failure.
4 EXCERSISES 90 SECOND BREAK BETWEEN EACH DROP SET:
sqaut triple drop set 110kg down to 100kg down to 90kg then waite 90 seconds then did leg press triple drop set 6 plates down to 5 plates down to 4 plates then rack on 5th plate and do set to failure, then waite 90 seconds and dumbell lunges triple drop set 20kg down to 17.5kg down to 15kg until theres nothing left then catch my breathe about 1 minute later octuple drop set for leg extensions to failure on every set very very intense leg day.

[zubda345]

How have you been bro...

I have not been able to b on the forum for a while... I didn't train for three days and today I am sick...

U going with nice workouts?

[vehemence]

squats & deads

Deadlifts:

50x225lbs

squats:
3x330
2x352
2x352
2x352
2x352


good leg routine going there, but saying you could barely walk to your car and hovering to the trash can is a bit too much for that routine heres mine and to help you out to make your routine more intense incorparate some supersets and drop sets to completely demolish the legs then you'll be truly hovering over to the trash can and can barely walk to your car. (this is copied and pasted from my journey)
it might be too much but ive brought it down a little as you wont need to do this many sets to stimulate growth.
week 27 sunday-THE ULTIMATE LEG DAY OF RECKONING
brutaly intense leg day this morning , going to failure set after set persevering through the major poundages and never hesitating when the exhaustion reaches extreme levels heres the routine:
SQAUT:
3 warmup sets rest of sets past this point to failure:
110kg x 16
130kg x 12
140kg x 10
150kg x 6
ATG SQAUTS: (very low)
100kg x 12
110kg x 10
90kg x 15
LEG PRESS:
6 plates a side to failure
7 plates a side to failure
8 plates a side to failure
WALKING DUMBELL LUNGES:
22.5kg dumbells x 5 laps of the gym floor.
25kg dumbells x 4 laps
27.5kg dumbells x 3 drop setted down to 22.5kg x 3 laps.
INTENSE SUPERSETTING:
FIRST INTENSE GIANT SET:
sqaut to failure supersetted with dumbell lunges to failure supersetted with leg press to failure supersetted with leg extensions to failure then back to the sqaut for another set to failure.
waite 2-3 minutes then next giant set
SECOND INTENSE GIANT SET:
sqaut supersetted with lunges supersetted with leg press supersetted with leg extensions double drop set then back to the sqaut for another set to failure.
4 EXCERSISES 90 SECOND BREAK BETWEEN EACH DROP SET:
sqaut triple drop set 110kg down to 100kg down to 90kg then waite 90 seconds then did leg press triple drop set 6 plates down to 5 plates down to 4 plates then rack on 5th plate and do set to failure, then waite 90 seconds and dumbell lunges triple drop set 20kg down to 17.5kg down to 15kg until theres nothing left then catch my breathe about 1 minute later octuple drop set for leg extensions to failure on every set very very intense leg day.

Hi. thats a pretty insane routine there. i would not even try to attempt that to be honest. i would be injured before the session over.

[vehemence]

How have you been bro...

I have not been able to b on the forum for a while... I didn't train for three days and today I am sick...

U going with nice workouts?

Yeah its progressing alright, ive missed you man. you need to come back and be a regular! :)

Ok heres the magic.

Day 1, Week 1 Contest Preparation Cycle 1.

Squats:

2x320lbs
2x320lbs
2x320lbs
2x320lbs
2x320lbs
2x320lbs

Benchpress:

3x265lbs
3x265lbs
3x265lbs
3x265lbs
3x265lbs
3x265lbs

Abs:
3x8 with 100lbs

[fawaz]

Hi. thats a pretty insane routine there. i would not even try to attempt that to be honest. i would be injured before the session over.

nah you wouldnt be injured just use good form and weight that you can handle but also struggle with.do something similiar to this you dont have to do 35-40 sets like i do .im a high volume freak but try out the supersets and some drop sets and you'll be garanteed to shock the qauds into new growth and be sore the next day because the qauds respond to high intensity like that routine you wont overtrain.

[zubda345]

Yeah its progressing alright, ive missed you man. you need to come back and be a regular! :)

Ok heres the magic.

Day 1, Week 1 Contest Preparation Cycle 1.

Squats:

2x320lbs
2x320lbs
2x320lbs
2x320lbs
2x320lbs
2x320lbs

Benchpress:

3x265lbs
3x265lbs
3x265lbs
3x265lbs
3x265lbs
3x265lbs

Abs:
3x8 with 100lbs

LOL yeah I am back... u don't worry :P

[vehemence]

Day 2, Week 1 Contest Preparation Cycle 1.

Deadlifts (re/prehab):

3x286lbs
3x286lbs
3x286lbs
3x286lbs
3x286lbs
3x286lbs

Upper back work:

Lat pulldown with a tard bar:
4 sets of 6-8 with 185 to 225lbs

Latpulldown with a straight bar:
6 sets of 6 with some weight

Dumbell row:

10x92.5lbs
10x103lbs
10x103lbs

Abs: situps with a kettlebell some sets of some reps

static hold with hexagon dumbbells: 22lbs each for 3 sets of 45 seconds.

[vehemence]

Day 3, Week 1 Contest Preparation Cycle 1.

Bench:

2x265lbs
2x265lbs
2x265lbs
2x265lbs
2x265lbs
2x265lbs

Squat:

3x320lbs
3x320lbs
3x320lbs
3x320lbs
3x320lbs
3x320lbs

A bunch of assistance work, abs, facepulls, dumbbell press, flies, calf raises. misc crap.

[vehemence]

Day 1, Week 2 Contest Preparation Cycle 1.


Bench:

4x265lbs
4x265lbs
4x265lbs
4x265lbs
4x265lbs
4x265lbs


Squat:

2x320lbs
2x320lbs
2x320lbs
2x320lbs
2x320lbs
2x320lbs

Abs: rope stuff:

4x8x220lbs

some calf stuff for fun.

[zubda345]

How often do you do abs??

[vehemence]

How often do you do abs??

every session.

[vehemence]

Day 2, Week 2 Contest Preparation Cycle 1

Deadlifts:
4x295
4x295
4x295
4x295
4x295
4x295

Pulldowns: 6 sets of 6
Tbar row: 4 sets of 6

abs n some stuff

[zubda345]

every session.

Don't you think training abs EVERY session is a bad idea?

[vehemence]

Don't you think training abs EVERY session is a bad idea?

I would not do it if i thought so. :)

[zubda345]

I would not do it if i thought so. :)

:P Why you do not think so??

[vehemence]

First session after spent most of the last two weeks in bed, had the flu pretty bad.

Pinpulls:
3x5x308lbs
deadlifts:
3x5x225lbs
chins:
3x10
Krocrows:
12x120lbs

[vehemence]

Another light session:

squats: 3x5x308lbs

Bench: worked up to a light single on 308lbs and then 2x10x225lbs

calf shit and biceps stuff.

[vehemence]

Rackpulls rehab: 3x5x330lbs
deads rehab: 4x5x242lbs
pushpress rehab: 5 sets of 185

[vehemence]

Benchpress:
5x225lbs
5x242lbs
5x265lbs
3x295lbs
1x308lbs
1x330lbs

Pause bench 2 second stop on chest:
10x225lbs
10x225lbs

Triceps stuff
3 sets of dips.
3 sets of pushdows
3 set of rope crap

[zubda345]

I see the weight on deads dropped down somebit...

[vehemence]

I see the weight on deads dropped down somebit...

Yeah its all rehabing really, dont care about the weights too much in the deads. feels light and pain free so im happy :)

[Cellardweller]

Looking strong in here V. I'm liking the simplicity of your workouts. Straight to the point and no BS.

[vehemence]

Looking strong in here V. I'm liking the simplicity of your workouts. Straight to the point and no BS.

Thank you for popping by!

Yeah i like to keep it simple. i prefer to do more quality sets than quantity sets.

Today i did some legs:

Squats:
5x135lbs
5x135lbs
5x225lbs
5x225lbs
5x308lbs
5x308lbs
5x308lbs
3x365lbs
3x365lbs
3x365lbs

Legpress super setted with legcurl
4 sets of each.

all gone.

[zubda345]

How do you squat man?

I mean what's your posture and do yo go down ass to the ground or do you squat parallel?

[vehemence]

How do you squat man?

I mean what's your posture and do yo go down ass to the ground or do you squat parallel?

i always go as deep as i can, unless im using a squat suit then i go to competition depth. or if im using box squats, then i obviously go to the box :)

im not sure what you mean by posture?

[vehemence]

did some back today, didnt really bother with deads.

did some rackpulls as warmup, worked my way to 330x2x5 and then called it a day.

Lat rows: 225x3x8
pulldowns narrow grip: 180x4x8
pulldown wide grip: 140x3x8

abs crapola: romanchair situp with misc weight: 4x8

that was it.

[vehemence]

felt worn out today, and i trained alone. so i opted for a diffrent routine today.

Benchpress:
10x135
10x135
10x175
10x175
10x225
10x242
5x265
5x265

Incline dumbellpress:
6x85
6x85
6x85

Pecdec:
10x100
10x100
10x100

cablecross
3xmax

Tricep pushdowns:
10x165
10x165
10x165

ropething behind the neck
10x121
10x121
10x121

benchdips:
3x10

bicep curls:
10x100
10x100
10x100

sitting biceps shit:
10xsmall dumbells
10xsmall dumbells
10xsmall dumbells

[zubda345]

i always go as deep as i can, unless im using a squat suit then i go to competition depth. or if im using box squats, then i obviously go to the box :)

im not sure what you mean by posture?

I was confuced about mine so that's y I asked... By posture I meant some people lean forward while squating, Are you one of them? Cause I think that's Not good to lean forward while one squat...

[vehemence]

I was confuced about mine so that's y I asked... By posture I meant some people lean forward while squating, Are you one of them? Cause I think that's Not good to lean forward while one squat...

I do strive to squat as straight as i can, but you are bound to lean forward a little. but i dont do the good morning type squats.

[zubda345]

Yeah I see... Goodmorning type squat sucks!

[vehemence]

its fuckin friday!

Squats:
10x135
10x135
10x265
10x265
8x308
5x330
2x355
2x375

Legpresses:
5 sets of 10, a bunch of plates, didnt really count.

legcurl and calfpresses. 6x10 on each

tyreflip a couple of flips on a 660 tyre, and some more on a 440 tyre

[zubda345]

I would love to flip tyres some time... It looks good to me.

[vehemence]

Back
deadlift and rackpull warmups/rehab
worked my way up to 385 for 4.

lat pulldowns:
10x200
8+4+2x200
8+3+2x200

machine rows:
10x200
10x200
dropset: 8x200, 8x180, 8x160, 8x140, 8x120, 8x100, 8x80

Tbar row: 3x8xsome weight

biceps: total of 7 sets

[vehemence]

Didnt have any workout planned for the day, but i went for some cardio!

used the "small" tyre. 3 sets of 8 flips. and then some ab work.

the tyre flip was alot of fun!

[vehemence]

Pressday (sorta).

Pushpresses:
5x115
5x115
5x145
5x145
5x165
1x200 (shoulder started to hurt so i had to stop)

benchpress:
10x225
10x242
3x295 (shoulder refused again)

2x12x135 incline bench (wanted to see if my shoulder hurt, it felt ok on the light weight)

rolling tricep extensions: 3 sets of 10

pushdown: 3x10x175

6 sets of abs.

[vehemence]

trained the twiggs on wich i walk.

Hacksquat machine:
12x 2 45lbs plates on each side.
12x 2 45lbs plates on each side.
12x 2 45lbs plates on each side.

8x 2 45lbs plates on each side and a 35lbs plate
8x 2 45lbs plates on each side and a 35lbs plate
8x 2 45lbs plates on each side and a 35lbs plate

Leg extension dropsets
15 reps, 3 second pause 6 reps, 6 reps.
15 reps, 3 second pause 6 reps, 6 reps,
6 reps.

Legpress dropset.
8 reps, dropped a plate, 8 reps, dropped a plate, 8 reps, dropped a plate, 8 reps, dropped a plate.

calfpress: some weights 3x12

leg curl: 5x8 plates

[vehemence]

First session on my low carb diet, felt it as expected that energy levels were way lower than usual.

Deadlifts rehab 3x10x225lbs

lat rows narrow grip: 3 sets of 10 on 180lbs

lat pulldowns: 2x8x180lbs. 1x6x225lbs

latpulldowns narrow grip: 8x170lbs dropped to 150x5 down to 130x5

Goodmornings rehab: 3x8x100lbs

diet:

400 protein, 100 carbs and 80-90 fat.

[vehemence]

Benchpress:
5x135
5x185
5x225
5x265
1x295
1x330
8x295

Pause bench:
8x225

incline dumbelpress:
8x110
8x110

benchdips
10x45
10x60
10x85

shoulders 2 supersets or whatever you call em
upright rows + plate rise + side laterals + front laterals?

[vehemence]

Rehab rehab, its only a matter of time now.

Goodmornings. 5 sets of 5, light weight concentrating on getting a stretch in the hams. 110lbs to 135
hiptrusts: 3x8x155
pulldowns: about 8 sets of 8, 155 to 200
sitting rows with narrow grip 4-5 sets of 8 135 to 155

5minutes of stretching. my hams are really, really tight. feels really good to stretch those suckers.

[vehemence]

Benchin:

Worked up to 1x330 and then an all out set on 295.

Pause bench: 2x10x225

pecdec: 3x10x100

Total of 9 sets of triceps.

[vehemence]

Squattin Skwattin squatz!

4x135
4x135
4x225
4x225
4x242
4x265
4x285
4x295
4x308
4x330
1x352
1x395
1x440

Legpress supersetted with leg extensions:
5 sets + 5 sets

Lunges with 45lbs 1 set of 40 yards

[vehemence]

Popped to the gym for some Deads.

5x135
5x225
5x225
1x265
1x295
1x295
1x295
1x405
1x440

some rackpulls:
5x308
5x308
5x308

some abs and some good mornings.

[vehemence]

Upperback:

Barbellrows:
12x135
12x155
12x175
12x175

Tbar row:
12x110
12x135
14x135

Kroc rows:
15x100
15x110

Seated rows:
14x185 + dropset till i couldnt complete a rep

Backraise with a weight
3x10

Situps with weight:
3x10

[vehemence]

Standing logpress:
3x110
3x110
3x135
3x155
3x175
1x200

Seated dumbell pres:
8x70
8x80

Foamboard press:
5x242
5x295
5x295

Rolling tricep extension: 3x10x35

[zubda345]

Hey!

How much are you weighin now and BF?

[vehemence]

Hey!

How much are you weighin now and BF?


Weight is about 210lbs, BF i dont know. but the abs are getting visible. so its progressing.

[zubda345]

Weight is about 210lbs, BF i dont know. but the abs are getting visible. so its progressing.

Good man. Keep it progressin! I am unable to keep a healthy diet it's damn hard without/less money!

[vehemence]

Zercher squats:
5x135
5x155
5x175
5x195
5x225
5x242
5x265
5x295
5x308

Frontsquat:
5x115
5x135
5x175
5x185
1x225
1x242
1x295

Box squats:
5x242
5x242
5x242

Hip Thrusts:
3x5x185

[zubda345]

Ain't one able to go heavy on box squats?? I mea you were lighter on box squats as compared to F squats or Z squats...

[vehemence]

Ain't one able to go heavy on box squats?? I mea you were lighter on box squats as compared to F squats or Z squats...

Yes i did, but i was also a bit tired after the zerchers. and i didnt wanna max out in every movement :)

Today i popped to the gym with a girl. so i did some random shit:

Fatbar deadlift with overhand grip:
5x252
5x252
5x252
5x252
5x252
5x252

4 diffrent lat pullin movements, 3-4 sets each. 8 to 12 reps.

biceps: 4 diffrent movements and +10 reps

abs: 4 sets of randomness.

all in all, fun as hell

[zubda345]

Yes i did, but i was also a bit tired after the zerchers. and i didnt wanna max out in every movement :)

Today i popped to the gym with a girl. so i did some random shit:

Fatbar deadlift with overhand grip:
5x252
5x252
5x252
5x252
5x252
5x252

4 diffrent lat pullin movements, 3-4 sets each. 8 to 12 reps.

biceps: 4 diffrent movements and +10 reps

abs: 4 sets of randomness.

all in all, fun as hell

AAAAHHHH I wish we here had combined gyms too!!

[vehemence]

AAAAHHHH I wish we here had combined gyms too!!

Do men and women have separated gyms where you live?

[vehemence]

ME squat/dead

Squats against choked yellow bands:
3x135
3x185
3x225
3x242
3x265
3x296
3x308
1x330
1x355
1x375
1x395

Legcurls, goodmornings and stretching.

[vehemence]

ME Bench:

Lats warm up:
5 sets of pulldowns, 12 reps- 110lbs

Competition bench with press signal against choked yellow bands:
3x135
3x155
3x175
3x195
3x225
3x242
1x265
1x275

Fry presses:
8x61
8x61
8x61

Standing frenchpresses:
bar + 55lbs 3 sets of 12

Rolling tricep extensions + some tate presses.

[vehemence]

Dynamic effort day

Box squats without belt:
2x50%
2x50%
2x50%
2x50%

2x55%
2x55%
2x55%
2x55%

2x60%
2x60%
2x60%
2x60%

Speed pulls:

1x50%
1x50%
1x50%
1x50%
1x50%
1x50%
1x50%
1x50%
1x50%
1x50%

Bench against 40% weight and band tension:
3
3
3
3
3
3
3
3
3
3

[vehemence]

ME Bench.

Bench with titan super ram:
3x135
3x135
3x155
3x175
3x195
3x225
3x242
3x265
3x285
3x308
1x330
1x352
1x375

Incline dumbel press:
10x92
10x92
10x92

incline bench press with super wide grip:
20x110

pecdec:
10x90
10x90

Boyah

[vehemence]

Saturday Cardio:

Tyreflips, about 20 flips. felt damn good.


http://a7.sphotos.ak.fbcdn.net/hphotos-ak-snc7/s720x720/380674_10150719809711780_561171779_9547578_1089954 544_n.jpg

[vehemence]

ME squat/deadlift

Box squat:

3x135
3x135
3x225
3x225
3x242
3x265
3x295
3x308
1x352
1x375
1x396
1x418
1x441

rack deads:
10x242
10x242
10x242
10x242
10x242

Leg curl:
3x10x110

lat pulldown:
5x12x110

[vehemence]

ME Bench:

Floor press:

3x135
3x155
3x176
3x198
3x225
3x242
3x265
1x298
1x308

Benchpress:
10x225
10x225
10x225

Tatepress with bands:
3x10

pushdowns:
3x20

[vehemence]

De squat/deads

Boxsquat:
2x225 + double looped kilo band nr 1
2x225 + double looped kilo band nr 1
2x225 + double looped kilo band nr 1
2x225 + double looped kilo band nr 1

2x242 + double looped kilo band nr 1
2x242 + double looped kilo band nr 1
2x242 + double looped kilo band nr 1
2x242 + double looped kilo band nr 1

2x265 + double looped kilo band nr 1
2x265 + double looped kilo band nr 1
2x265 + double looped kilo band nr 1
2x265 + double looped kilo band nr 1

Speedpulls:
1x225
1x225
1x225
1x225
1x225
1x225
1x225
1x225
1x225
1x225
1x225

Abs: 4 sets of 10

[vehemence]

De bench:

50% of 1rm with double looped kilo band nr1, 9 sets of 3, 3 diffrent grips.

Dumbellpress:
10x82
10x83
10x83

Triceps scull crushes with kettlebells
8x45
8x45
8x45

Abs:
4x12

Barbellcurls:
Yes.

[vehemence]

ME squat/deads

Goodmornings:
worked up to 3x200 - Major weak point identified.

Front squats:
5x155
5x176
5x200
5x225

Lats:
4 sets of 12

lots of stretching-

[vehemence]

ME squat/deads

Rackpulls:
3x135
3x225
3x265
3x295
3x308
3x330
3x352
1x375
1x396
1x420
1x440
1x462
1x485

Squats:
8x135
8x175
8x200
8x225
8x308

some latwork

[vehemence]

Me benchpress:

Competition benchpress with pause on the chest:
3x135
3x175
3x200
3x225
3x242
3x265
1x295
1x308
1x330
1x335

Incline logpress:
8x200
8x225
8x242
17x155
20x110

Pushdown:
4 sets of 20

Biceps:
5 sets

[vehemence]

ME squat/deadlifts

Squats:
3x135
3x135
3x225
3x225
3x265
3x308
3x330
1x355
1x375
1x395
1x440

Legcurls and leg extensions
lots of sets, lots of reps

started doing some rackpulls but i got a strong pain in my right biceps/fore arm tie in, so i called it a day.

[vehemence]

ME bench:
benchpress with a pause on the chest and the legs in the air:
3x135
3x155
3x175
3x195
3x225
3x242
1x265
1x275

Floor press:
10x110
30x135
20x175
10x200

some random shit, a few sets + abs

[vehemence]

ME deadlift/squat:

Deficit deadlift against bands:
3x135
3x175
3x200
3x225
3x265
3x295
1x308
1x330
1x352

Squats:
5x135
5x175
5x200
5x225
5x265
5x295
5x308

Lat rows:
7 sets of 10

kroc rows: 2 sets of max reps on 92,5lbs dumbells.

[vehemence]

Me bench

Benchpress

Worked up to a single on 320, trained alone so i stopped there

16x225
12x225
8x225

pec isolation movements, 4 sets of 12

some triceps.

[vehemence]

ME squat/deadlifts

Squats:

Worked up to a single of 450lbs.

Hacksquats supersetted with legpress:
about 4x10 on each.

[zubda345]

How have u been in here bro?

[vehemence]

How have u been in here bro?

Weak as shit. as usual. how are you?

Todays random session:

leg extensions supersetted with legpresses (i was bored of squats for today.)

10 to 12 reps on each, about 9 sets in total on each station.

3 excercises for shoulders, 8 to 15 reps each, some presses and some shit for the rear delts. all good.

bicep curls and pushdown supersetted 3x20 och each.

reversegrip benchpress 3x10x175lbs.

man this was fitness. ill try to avoid it in the future and stick to my usual fat-man lifting! ;)