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Rick87
12-07-16, 9:12 am
Im new to the whole powerlifting lifestyle so my stats are ridiculous...before i discovered this forum..i was just in the gym..getting through the motions..mostly on machines inatead of free weights....got me nowhere..

Anyway, here we go.

Stats:

Bench: 154
Dead : 220
Squat : 110
This is in Lbs...not Kg
All are 1rm

Yes, i know...feel free to laugh...

Anyway..im actually scared to push beyond those numbers...i guess fear of failure...

Any tips, tricks, motivation are greatly appreciated

Appleton.Cory
12-07-16, 10:37 am
Im new to the whole powerlifting lifestyle so my stats are ridiculous...before i discovered this forum..i was just in the gym..getting through the motions..mostly on machines inatead of free weights....got me nowhere..

Anyway, here we go.

Stats:

Bench: 154
Dead : 220
Squat : 110
This is in Lbs...not Kg
All are 1rm

Yes, i know...feel free to laugh...

Anyway..im actually scared to push beyond those numbers...i guess fear of failure...

Any tips, tricks, motivation are greatly appreciated

No one here is going to laugh at you. Anything is better than nothing. Looking forward to seeing your progress.

German Volume Training has helped me immensely, google it.

It's all about finding what works best for you.

Rick87
12-07-16, 1:19 pm
No one here is going to laugh at you. Anything is better than nothing. Looking forward to seeing your progress.

German Volume Training has helped me immensely, google it.

It's all about finding what works best for you.


I did some reading on the volume training, looks alot like the 5x5 stronglift program, only with 10 sets instead of 5...but from what i read, this sounds better..
ill keep you posted to see how it works

Thanks !

Appleton.Cory
12-07-16, 1:26 pm
If you're interested in how I break it down, you can see all my workouts here:

http://forum.animalpak.com/showthread.php?44513-Spartan-Elite/page9

Just an example of what you could do. You'll find your own routine though.

Rick87
12-08-16, 8:04 am
Yesterday i did some arms and shoulders..nothing fancy..i like doing arms on the machine, gives me a nice burn before i move to free weights

need to find me some new headphones, maybe a headset with bluetooth...we'll see....any tips on those ?

Today im not doing shit, except for groceries..

tomorrow i have an early 12 hour shift so i wont be going to the gym after 10 pm ( Between 6 and 8 pm its ridonkeylous over there.. )

this week im just finishing what i need to do, and starting Monday, ill start with the german volume training...why monday u ask ? i dunno..its the ocd kid in me i guess

Appleton.Cory
12-08-16, 8:30 am
The only bluetooth headphones I've used have been destroyed by sweat.. and they were too expensive for me to try another pair. I workout in my garage gym.. so I just use the speakers that are on my treadmill. Sorry... I've got nothing of worth on that.

I can understand the whole Monday thing.. way I've always looked at it though.. if you're not going to do it today, waiting for a new week to start won't change anything. As long as you're motivated to hit it and keep at it, you'll be good. After a couple weeks it becomes habit. No one wakes up every single morning and WANTS to do it.

Rick87
12-09-16, 2:38 pm
Today was a good day..just ended a 12 hour shift..
When i got home my YELLOW ANIMAL shirt got delivered...making some chicken now and after that its of to the gym !

Rick87
12-09-16, 5:28 pm
A shitty workout today..
Bicep curls ( machine )

Warmup :2x15x15lbs
1x10x30
1x10x30
1x10x30
1x10x30
1x10x30
1x10x30
1x10x30
1x10x30
1x10x30
1x10x30

Tricep pulldowns ( i guess? ) ( machine )

1x10x30
1x10x30
1x10x55
1x10x55
1x10x55
1x10x55
1x10x55
1x10x55
1x10x55
1x10x55

Finished with some seated hammers 4x10x25

As i said...a shitty workout..but better then no workout...long ass day..so ready for bed

Rick87
12-12-16, 6:31 pm
Late night sessionzz!
German volume training day 1.

Bench: 80x10x10
Bent over barbell row:80x10x10
Cable crossover : 60x10x10
Front lat pulldowns: 60x10x10

Not much, but its a start !

Tips, tricks, hints are welcome !

Appleton.Cory
12-13-16, 8:29 am
Late night sessionzz!
German volume training day 1.

Bench: 80x10x10
Bent over barbell row:80x10x10
Cable crossover : 60x10x10
Front lat pulldowns: 60x10x10

Not much, but its a start !

Tips, tricks, hints are welcome !

By the end of your session you should be failing, or close to it. Make sure that you've got enough weight on it. Each week, try to adjust by 5 or 10 lbs. and find that sweet spot. Then work on progressing.

Rick87
12-13-16, 8:42 am
By the end of your session you should be failing, or close to it. Make sure that you've got enough weight on it. Each week, try to adjust by 5 or 10 lbs. and find that sweet spot. Then work on progressing.
By the 8th set i was hurting, back was pretty easy though...but i wanted to start somewhere..but ill adjust next workout

Rick87
12-15-16, 6:58 pm
Im happy as a child...i did a pr today
Deadlifted 242x2 where my previous was 220...after 2 years of getting nowhere...this forum got me to my first pr in just 2 weeks.

I know it aint much compared to the weight you guys lift..i just want to show all the new guys on here that its possible just from signing up here, reading all the motivational stuff and actually listen to what people have to say, and then go lift heave shit.

A big thank you from.this guy!

Rick87
12-21-16, 10:29 pm
2 workouts last week...1 so far this week...im having some serious motivation issues...
some family problems to work out also...
Diet SUCKS ! im currently at 2 meals a day ( Maybe 3 if im lucky )...

not where i want to be right now..but hey, we'll get there.

today was chest and a little back ( GVT ) but i quit halfway in, actually got sick and went home...fml.

Appleton.Cory
12-22-16, 8:24 am
2 workouts last week...1 so far this week...im having some serious motivation issues...
some family problems to work out also...
Diet SUCKS ! im currently at 2 meals a day ( Maybe 3 if im lucky )...

not where i want to be right now..but hey, we'll get there.

today was chest and a little back ( GVT ) but i quit halfway in, actually got sick and went home...fml.

No one WANTS to get up and workout every day. There are plenty of days that I'm dragging ass into the gym.. but you have to be consistent. You have to force yourself to get out there and hit it every day.

If you find that you aren't able to get enough meals in, sub with some protein shakes. Yeah.. yeah.. yeah.. it's not as good as REAL food. But it's better than not eating.

Hang in there. Keep at it. It's all about forming good habits.

Rick87
12-22-16, 6:27 pm
Good workout tonight...did some back and bicep

I also saw something i never thought i would see in a gym..

While 2 girls were doing cardio..the 3rd was ASLEEP, ON THE FUCKING COUCH!..waiting for the other 2 to finish the workout...

Rick87
12-26-16, 11:36 pm
Slowly im getting there...finally found a decent program..im seeing gains...
Im currently at 225...

But im having serious problems with the abs/gut region...i look 4 months pregnant or something...as much as my body is geowing...so is my gut...my food intake got up a couple of weeks ago..but im still eating decent/clean...not to much fat on a daily basis...whats going on here?
Any tips?

Rick87
12-27-16, 7:40 pm
Deadlift went up from 242 to 264.5
Happy with the progress so far.

Ended with some lat pulldowns and some shrugs

Rick87
12-27-16, 7:57 pm
Deadlift went up from 242 to 264.5
Happy with the progress so far.

Ended with some lat pulldowns and some shrugs

Also missed 286 on the 1st attempt..maybe next week right?

Appleton.Cory
12-28-16, 8:54 am
Also missed 286 on the 1st attempt..maybe next week right?

Hell yeah. Failure is opportunity for growth.

C.Coronato
12-28-16, 9:37 am
Here to help brother, we ALL started somewhere. No one walked up to a bar and put up 3,4,5 hundred pounds. They worked for it.

Rick87
01-02-17, 7:33 pm
Last week i missed the 286 deadlift.
Today i made it my bitch..

Appleton.Cory
01-03-17, 9:20 am
Last week i missed the 286 deadlift.
Today i made it my bitch..

Nice work!

MRmichael.hooker
01-03-17, 10:43 am
Last week i missed the 286 deadlift.
Today i made it my bitch..

Great work man

Rick87
01-18-17, 11:44 am
Been a while since i posted....i finally went to see my doc about the pain in my arms...turns out its some kind of tendonitis....on top of some inflamation....so im on antibiotics for the next couple of weeks....i seriously hope it helps otherwise im fucked...

Rick87
01-18-17, 11:45 am
So...question on shakes..

For the last couple of days im putting a scoop of icecream in my shakes...is that okay ? i kinda like the taste and its something extra to add..

Appleton.Cory
01-18-17, 12:01 pm
So...question on shakes..

For the last couple of days im putting a scoop of icecream in my shakes...is that okay ? i kinda like the taste and its something extra to add..

The answer to this question depends on your goals.

If you're trying to bulk.. sure.. load up on the ice cream.

If you're trying to cut.. you might not want to have the ice cream in there.

Rick87
01-18-17, 10:22 pm
The answer to this question depends on your goals.

If you're trying to bulk.. sure.. load up on the ice cream.

If you're trying to cut.. you might not want to have the ice cream in there.

Cutting? Never heard of her.

Nah..im still trying to bulk until the first week of March...aftet that im cutting down

Rick87
02-01-17, 10:12 am
Yesterdays work:

Bent over barbell rows, 10x80x4
Latt pulldowns 10x80x4

Ended up being a shitty workout because there where SO many people..so i did some machine work after that.
Today, we do arms !

Appleton.Cory
02-01-17, 10:13 am
Yesterdays work:

Bent over barbell rows, 10x80x4
Latt pulldowns 10x80x4

Ended up being a shitty workout because there where SO many people..so i did some machine work after that.
Today, we do arms !

Shitty workout is better than no workout at all

Rick87
02-01-17, 11:14 am
Shitty workout is better than no workout at all

Thats a fact.

Between 6 and 8 pm there are SO many people there...its ridiculous..never again..

Rick87
02-08-17, 6:38 pm
On the menu today: Back!

Bent over barbell rows warmup 40kg x 4 x10
Latt.pulldowns 30 kg x 4 x 10
Deadlift 75 kg x 2 x 10 /100 kg x 5 x 2/ 120 kg x 2 x 2/ 135! Kg x 2 for a new pr !

New pr is 297 lbs !

Im happy :)

Rick87
02-14-17, 3:54 pm
Today on the menu : Chest!

Weight felt good today..a little.light even..so im.upping that next session !

MRmichael.hooker
02-16-17, 1:34 pm
Cutting? Never heard of her.
LOL


Shitty workout is better than no workout at all
True that


On the menu today: Back!

Bent over barbell rows warmup 40kg x 4 x10
Latt.pulldowns 30 kg x 4 x 10
Deadlift 75 kg x 2 x 10 /100 kg x 5 x 2/ 120 kg x 2 x 2/ 135! Kg x 2 for a new pr !

New pr is 297 lbs !

Im happy :)

Congrats on the PR man

Rick87
02-16-17, 3:11 pm
LOL


True that



Congrats on the PR man

Thank you sir ! not nearly as far as i want to be..but im getting there...5lbs at a time

Rick87
02-20-17, 5:02 pm
Today was chest day ofcourse..

Dumbbel fly/press warmup 22x10x2

Dumbbel fly 33x10x4
Dumbbel press 44x10x4

Bench : 132x12
132x7
132x7
132x7
143x5
143x5


Chest press machine 120x15x4

Not to bad of a workout...still working to get my numbers up..

Rick87
02-20-17, 5:14 pm
Also ..i dont do the whole instagram thing most of you are into..i am however on facebook
If anyone's interested feel free to look me up

Hope the link works : https://m.facebook.com/rick.vangent.5

MRmichael.hooker
02-21-17, 11:31 am
Thank you sir ! not nearly as far as i want to be..but im getting there...5lbs at a time

That's basically what I've been doing. Attempting 5 (MAYBE 10lbs) each week depending on how I feel. I've been slowly upping my numbers again, but doing it this way I haven't missed yet.

Rick87
03-04-17, 5:36 pm
Finally PR'ed my deadlift again..went up to 308
Also my bench increased 40lbs

Yay me.

Rick87
03-09-17, 9:57 am
My bench feels good lately im increasing every week !

today..we do arms !

I also bought M-Stak today and got myself a little extra in the tub...not 21...but a whole 22 servings !

Yay me.

s4rgonnn
03-09-17, 10:03 pm
Slowly im getting there...finally found a decent program..im seeing gains...
Im currently at 225...

But im having serious problems with the abs/gut region...i look 4 months pregnant or something...as much as my body is geowing...so is my gut...my food intake got up a couple of weeks ago..but im still eating decent/clean...not to much fat on a daily basis...whats going on here?
Any tips?

Try to eat 60-80 gr of fats, mostly healthy fats like olive oil etc. Human needs fats more than carbohydrates. eating more fats you will fall in love with fats.

s4rgonnn
03-09-17, 10:07 pm
Wow pretty fast progress. Make sure doing plenty of assisting movements. Otherwise injury will be your friend mate.

MRmichael.hooker
03-31-17, 3:47 pm
How's it going in here?

Rick87
03-31-17, 6:48 pm
How's it going in here?

way to slow if you ask me...last week i couldnt do shit because my shoulder wasnt doing what it supposed to do..

Deadlift is stuck at 308...
Bench is stuck at 176 for 5 reps..
Squats im not even going to talk about..

about my diet...or lack of lately...it sucks...sometimes i only eat 2 or 3 times a day...for all sorts of reasons ( Excuses ... )

I got my bloodwork done yesterday...getting the results next Tuesday so we'll see about that one..

im feeling ''off'' the last couple of weeks...something wrong with my body and i dont know what it is yet..

How are you sir?

Rick87
05-06-17, 5:23 pm
Haven't been on here as much as i wanted...the truth is...tendonitis is a bitch...and its still here ...week after week ive been failing to train somewhat normal to the point where i said..fuck it..i quit...i know the doc wants to send me on another antibiotics trip...but im not having it...its a temporary fix...and sometimes not even temporary....the pain is still there even with the pills, so progress is exactly 0.


if anyone got tips or tricks or whatever...greatly appreciated...the doc even suggested this ''sport'' isnt for me....im not going to repeat my answer here but it wasnt nice...

Rick87
05-25-17, 8:10 pm
well goodmorning to you too !

Almost injury free...going 4 times a week instead of 6 times a week and its been wonderfull...my arms starting to feel better...

Bench feels stronger, more reps with more weight...

Doing alot of rack pulls instead of regular deadlifts

im also gonna give Wendler's 531 program a shot...see how that works out....

peace out !

Rick87
05-29-17, 9:13 pm
Today i started Wendlers 5/3/1 program

I started with Bench this week

3 sets of warmups

3x5 main sets increasing in weight ( 65/70 and 75% of 90% of 1RM )

5x10 with lower weight ( he calls it Big but Boring sets )

5x10 Close grip bench
5x10 incline bench
5x10 dumbbell bench press

Tomorrow is either an off day or its Squats..not sure yet

Rick87
07-17-17, 10:10 pm
Been a while since i posted....and worked out...

Started a new job 2 months ago that was so demanding that i almosy quit working out because i had to split my free time between my family and the gym...thats how much i worked...anyway..since last week it got a little better and i started working out a little more.


Obviously i lost a lot of "power" so i had to start from scratch again...
Anyways..good to be back :)