View Full Version : No More Bullshit
The title sums up my attitude pretty well right now, but more on that later. First the requisite background info about myself:
Age - 22
Height - 6'1
Weight - 29X? I'll weigh-in tonight.
Training Experience - Roughly 8 years.
Routine - Some sort of bastardized program loosely based on WSB principles. But it works for me.
#'s Current and (projected 3 month)
Squat - 655 (700-750)
Bench - 435 (500+)
Dead - 605 (I'll be happy if I can maintain this in a full meet)
OH press - 300
Now that we've got that out of the way, back to the title. I've reached a point right now where I've had enough. I took a long hard look in the mirror last night and I didn't like what I saw. I saw fat, weakness, excuses, BULLSHIT. That all stops now. I know what I need to do and how to do it, and its time to fuck shit up. A log is a great way to keep yourself honest so thats what I'm going for here.
Right now I'm coming off a two week layoff due to a pretty bad neck strain and today will be my first day back in the gym. It's going to be interesting to say the least but I feel big things coming my way.
Wasteland
01-16-07, 3:58 pm
Some big numbers... Good luck brother.
Alright bitches, I'm back in the saddle again. Todays workout was alright because it let me know that I can train without any pain, not sure what will happen when I start getting crazy with shit though.
Upper Body assortment of shit, this was kind of a "trial run" to see how my neck responded to different things
Warmup w/miniband, pushdowns and facepulls
BB Bench
Warmup w/bar
135x12
185x12
225x12 - These all felt great
275x5
315x3
345x2 - All of these were easy and felt good, decided to stop there.
Incline
135x12
225x12
Standing military press
135x10
185x8
Did a few push presses with 225 for the hell of it.
Tricep Pushdowns
2 sets w/the stack x 12
Stack + pinned on 25 x 12
Stack + pinned on 45 x 10
DB Hammer Curls
40x10
50x8
E-Z Bar Curls
75x10
125x10
And that's all. We'll see what happens over the next couple of weeks. On a bad note, my gym has been invaded by assholes. I've never seen so many douchebags in one place fucking around. God damn new years crew.
Man I felt like I was on fire today, I smoked every set like it was nothing. Once again I was keeping it relatively light and not pushing anything. The shit will hit the fan next week as I go balls to the wall in preparation for the APF meet which will be 8 weeks out at that point.
Thursday - Back/Legs
Kept it real simple today, nothing fancy just putting in work.
Deadlifts
135x10
225x8
315x5
405x5
455x3
500x3
Squats - Raw, no belt, as deep as possible
135x12
225x12
315x10
That's it, just easing back into it. Still pain free and ready to tear shit up next week when I start working back into the gear.
Still feeling really good today, just full of positive energy and couldn't wait to get in the gym. Weird how taking some time off will change your outlook once you start lifting again.
First song that came on the ipod today was Pastor Troy - Vice Versa which got me fired up and set a nice tone for the rest of the workout.
Upper Body Bonanza
Warmup w/miniband - 50 pushdowns, 25 face pulls
DB Shoulder Press
60x15
70x12
80x10
90x5, previous best was 8 but with less volume before the set. Trying to get up to 10 with these.
DB Lateral Raises
20x12
25x10
30x10
3 sets w/cables for 10, 10, 12 reps
Face pulls - 2x12
Lat Pulldowns
2x10 wide grip, 2x10 close grip
Triceps - 5 sets of heavy ass pushdowns for 15, 12, 10, 10, 10 reps.
Biceps - 3 sets of curls w/e-z bar @ 95, 115, 115 followed by DB hammers with the 40's.
That's all folks. Next week is going to be tons of fun, getting into the new shirt is going to be a blast.
BEASTOFRAGE
01-21-07, 10:05 pm
Still feeling really good today, just full of positive energy and couldn't wait to get in the gym. Weird how taking some time off will change your outlook once you start lifting again.
First song that came on the ipod today was Pastor Troy - Vice Versa which got me fired up and set a nice tone for the rest of the workout.
Upper Body Bonanza
Warmup w/miniband - 50 pushdowns, 25 face pulls
DB Shoulder Press
60x15
70x12
80x10
90x5, previous best was 8 but with less volume before the set. Trying to get up to 10 with these.
DB Lateral Raises
20x12
25x10
30x10
3 sets w/cables for 10, 10, 12 reps
Face pulls - 2x12
Lat Pulldowns
2x10 wide grip, 2x10 close grip
Triceps - 5 sets of heavy ass pushdowns for 15, 12, 10, 10, 10 reps.
Biceps - 3 sets of curls w/e-z bar @ 95, 115, 115 followed by DB hammers with the 40's.
That's all folks. Next week is going to be tons of fun, getting into the new shirt is going to be a blast.
kickass brother...we need to get in a session together...maybe 2 monsters will scare out the pussies huh?
TB
Definitely. My other training partner with a 525 raw bench is back in town and about to get started back up so shit is gettin crazy soon. I just gotta talk him into competing.
8 Weeks Out, time to get serious.
Monday - Shoulders/upper back/arms
Warmup w/bands
Push Press - bumper plates are why the weights are a little off
135x10 strict
185x8
223x6
253x3
273x1
303x1 PR
135x15 strict drop set
DB lateral raises
20x10
25x10
30x10
Rear delt cable flys 1x20, 1x15
Lat Pulldowns - 2x10 wide, 2x10 close
DB Shrugs - 60x20, 70x20, 80x15, 90x12 followed by 2x20 overhead shrugs w/95lbs
Smith CG Bench - 135x12, 185x10, 225x8 then my pecs started getting crazy pumps/cramps for some reason
Rope Pushdowns - 4x10
DB Hammer curls - 40x10, 50x10
Hollywood
01-22-07, 7:58 pm
Great numbers man, hope that neck if fully recovered. Keep it up.
heavyliftin
01-22-07, 9:12 pm
Disgusting numbers man (in a good way)
Thanks guys! I'm tryin to get to 315 on push presses, because throwing 3 plates up over your head just looks cool as fuck!
Squats tomorrow, probably off a low box. Gonna be intense.
BEASTOFRAGE
01-22-07, 9:48 pm
damn...that's fuckin awesome bro...my best was 295...but it would be interestin to see what i can do now...LOL!!
TB
Good shit, GFH. Around here there is always something to work towards. I'm waiting to see your geared lifts go up here.
Today kinda sucked but they can't all be winners. Squats felt waaaay too heavy for what the weight was. I think because I went nuts yesterday my lower back and abs were pretty wasted so I didn't have the support I usually do. Oh well, it wasn't entirely a waste as I got some decent pulls in.
Tuesday - ME/S
Squats + bands (lights) off a 13.5" box (parallel or maybe a little below for me)
135x10
225x8
315x6
405x3
500x1 this felt much heavier than it should have, decided to stop here before I hurt myself being stupid. My head just wasn't in the game today for some reason.
Sumo DL's
315x5
405x5
495x3
545x1 - sumo PR. It was kind of a bitch getting off the ground but lockout was easy as hell. Total opposite of my conventional pulls.
Leg Press - 3x10
And thats all. My shoulders hurt like hell right now, need to put lots of blue heat on them and get ready for Thursdays shirt session.
Big Wides
01-24-07, 11:40 am
putting up some soild numbers, like it a lot
HELL FUCK YEAH! Absolutely awesome day all around. Woke up feeling good, classes got cancelled, popped a bunch of AMP and hit the gym at about 5:30. First time in the new shirt. Surprisingly it went on pretty easy but it was still tight as hell around the arms and shoulders. Had to wet it down a lot...but anyway on to the good stuff:
Monday - ME Bench
Warmup w/bands
BB Bench
Bar x 20
135x15
185x12
225x10
315x3
add 3 board
365x1
add shirt
405x1 - (no touch)
455x3 - 4 board
495x2 - 3 board
545x1 - 2 board no touch
585x1 - 2 board
Crazy shit. I feel much better about this meet now. The real challenge is going to be finding an opener I can touch with and nail consistantly. The shirt is awesome even if I did have to wet it down but its gonna take a few weeks to fully break in. Took the shirt off at this point
As Brute would say...bitch weight:
315x10 off the 3 board, my elbows and shoulders are spent at this point
Pulldowns
Triceps
Bunch of bicep shit
That's all.
Pokoritel
01-25-07, 10:28 pm
Wow those are very impressive lifts, good luck on your competition.
Hit up the gym in the morning this time which is rare for me. Running on nothing but a Proteon bar and some BCAA's so I was expecting this to suck...it did but in a good way .
Back Stuff
SLDL's
135x10
225x10
315x10
365x6 - grip becomes an issue here, not the weight. I need to start working a hook grip or something.
Switched to regular deads with a mixed grip
405x1
500x1
500x1
500x1
500x1
500x1 - About 30 seconds rest in between each.
45 Degree Back Extensions
10 reps w/bodyweight
8 reps w/1 avg band
Giant set of 8/8/8 with 2 bands/1 band/bodyweight - This murdered my lower back, hamstrings, and glutes, and I had crippling pumps at this point.
Hip Mobility - A bunch of stepovers with the smith machine and some X-Band walks.
Shoulder Rehab - Cuff Complex.
And I'm spent, time to eat a shitload of food!
There's some huge weight being tossed around in here. Gotta be a hell of a sight
Monday - DE/B
Band Warmups, all the benches were taken so I decided to warm up the ol shoulders while I waited:
Standing military press (strict)
155x10
135x10
135x10
BB Bench
Bar x 20
135x20
225x15
Add doubled minis
135x8
165x3
185x3
205x3
225x3
255x3
I'd forgotten how much these beat up my shoulders.
DB Side Raises
15x15
20x12
25x10
Rear delt cable flys
Lat pulldowns - 2 close, 2 wide as usual
Tricep pushdowns - Stack, stack + 25, stack + 35, stack + 45 all for 8-12 reps.
DB Hammers - 40x10, 50x10, did some cable curls and thats all.
GFH1911
01-31-07, 12:22 am
YEEEAAAHHHH BUDDAY! Well I had to lift late tonight due to some meetings and godawful scheduling conflicts. So instead of squatting today at my usual gym I had to go to the student rec center where I put on a clinic for all the lightweights.
Deadlifts (conventional):
135x10
225x8
315x8
405x5
455x1
495x1
545x1
585x1 - matches previous raw PR, smoked this.
615x0 - Mentally I knew I was spent but I figured I'd give it a shot anyway. It didn't move off the floor at all.
Low Cable Rows - 3x10
Leg Press - I decided to freak everyone out by seeing how many plates I could fit on the machine and doing sets of 10 with it. I think I topped out at like 22.
Cuff Complex
And thats all. Weighed in at 302 tonight. The weight gain is doing wonders for my strength and as long as I stay under 308 I'm gravy. Problem is I can tell my cardio shape is going to hell so I gotta get back on that.
GFH1911
02-01-07, 11:41 pm
Warmups
BB Bench
135x12
225x8
add 3 board
315x5
365x5 - rep PR
add shirt
495x3 - 3 board
545x1 - 2 board, this flew up easily and felt like a DE rep but I tweaked my right hamstring
585x0 - 2 board, was able to touch this just fine but my arms got uneven at lockout and spotters had to grab it.
495x3 - 3 board
495x3 - 2 board had to stop here because I tweaked my left hamstring on this one and both of them started cramping up like a sumbitch. If anyone can help me here that'd be super.
I had planned to work down to a 1 board then try to touch 495 full range but that'll have to wait until next week I suppose.
Machine Flys - 1x15, 1x12, 1x10, 1x8 stretching real good on each rep
Lat Pulldowns - 2x10 wide, 2x10 close
Bunch of tricep pushdowns
DB Hammer Curls
Big Wides
02-02-07, 12:07 am
with the hamstring cramps, were ur legs under your frame and where was the foot placement? it could be that your legs are too wide while benching, try moving them closer in
GFH1911
02-02-07, 12:58 am
Yeah I set up with my legs tucked under me and I stay on my toes. I don't think my feet are really all that wide but I'll have to check next time I bench. Now that I think about it, that good be it because its always my inner hamstring that starts acting up.
Could be that I'm pointing my toes in too much.
BEASTOFRAGE
02-02-07, 1:28 am
hey...me and a buddy of mine are plannin on goin to gadsden for a bench session...your more than welcome to come...lots of knowledge and intensity up there...good stuff on the bench...how's the hammy right now?
TB
You know I'm down. It was good talking to you last night, it helped set some things straight with my training.
Yeah I need to start applying some of the things you said to my training, I gotta plan out the next few weeks pretty carefully as all this heavy ass benching and squatting is pounding my body right now. I feel like I got hit by a freight train.
Friday - Squats, kind of a DE day I guess but I ended up going semi heavy.
Low box squats (12", this is below parallel for me but I need to work on my bottom end) + green bands
Bar x a lot to get the blood flowing, it was pretty damn cold here today.
135x10
add bands
135x10
185x8
225x8
275x5
315x3
365x3
405x1
Removed bands and did 405x3 which felt pretty light.
Decided to stop there. Was gonna do some speed pulls but my whole body is kinda wrecked right now so I held off on that. Gonna be recovering the entire weekend with lots of ice, blue heat, and FOOD.
Squat suit arrived today. Size 56 Metal Pro Squatter. Messed around with it some earlier and couldn't even get it halfway on by myself. Tomorrow is gonna be loads of fun with that thing. My new camera will be here so I'll have some quality films for once. As far as today goes, I decided to take it somewhat light since my elbows are bothering me and thus I'm not doing any DE bench with bands.
Monday - RE kinda bench day
Warmup w/bands
BB Bench
135x10
135x15
225x10
275x10
315x7 - rep PR, was real close to getting that 8th one. Goal is to work up to 10 reps with this.
Seated BB Shoulder Press
135x10
185x6
225x3 - Should've gotten more but my arms were done at this point. No sense in aggravating my shoulders any more.
DB Side Raises
20x12
25x12
30x12
Triceps - Pushdowns as usual
Biceps - DB Hammers: 40x10, 50x10 each arm
I don't know what to expect tomorrow but its gonna be big...if I can get the suit on that is.
Alright, good day today. First time in the suit so I had no idea what was gonna happen:
Squats:
135x10
135x10
225x5
add suit, straps down
315x5
405x5
495x5
545x1
Straps up
585x1 - went about 6 inches down
625x1 - managed to touch the box (14 inch, just about parallel)
675x1 - PR
725x1 - PR
These felt good. Got videos on the way as soon as I convert them from the godawful quicktime format. That's all I really had time for today. Might go in tomorrow and do some extra hamstring/back/ab work.
Videos from todays workout: http://www.youtube.com/watch?v=8FdVd5wYsMU
Videos from todays workout: http://www.youtube.com/watch?v=8FdVd5wYsMU
holy shit bro thats just fucking sick. whats in your normal meal plan?