bigDman is getting fast - Page 7

**bigDman** · 06-25-2005, 02:14 AM

June 24, 2005 –Fri
Weight: 166 lbs
HR: 56bpm
Sleep: 9 hrs
Activity: Rest
Meal 1: oats milk
Meal 2: soy ham and provolone sandwitch
Meal 3: soy ham and provolone sandwitch, yogurte, pizza
Meal 4: frapchino
Meal 5:salmon green beans
Meal 6: protien shake
Sleep=4 Fatigue=4 Stress=2 Soreness=3

**bigDman** · 06-25-2005, 05:23 PM

Dynamic streching
Jump rope
Stationary bike hindu squats x 12
165x5
185x3
195x1
215x5
215x5
215x5
215x5
215x5
215x5
215x5

great workout to end smolovs on.
very hard the hardest yet and i am proud. i have to end smolov because of cycling. I am incapable of cycling and doing this and cyclings one of my sprots so i chose that over smolovs. I guess htis isnt an off season enough to do smolov. Maybe i will finsh it at some other time

as for my new routine that will be here soon

**bigDman** · 06-25-2005, 06:51 PM

Monday
Lacrosse Game

Tuesday
Max Effort Upper Body
Bench press work up to a max set of 3-5 reps
Incline dumbbell bench press 4 sets of 6 reps
Bent-over barbell rows 4x10-15
Bent over dumbbell rear delt flyes 3x12
Weighted Swiss ball crunches 3x15
Hise shrugs 1x20-25

Wednesday
Max Effort Lower body

Front squats Work up to a max set of 5 reps
Single leg squats, back leg elevated 4x8
Romanian deadlifts 4x6
Plate pinch gripping

Thursday
Warm Up
Depth Jump vertical- 4x10
Depth Jump long- 4x10
Box Lateral Jumps 3x20
bounding 3x15
Single Leg Hop - 4x8
5 x 30m sprints, starting every 2 min, 5 mins between sets
5 x 60m sprints, 5 min rest between sprints
5x20m shuttle run, 1 min rest between runs

Friday
Repetition Upper body

Barbell bench press max reps on 95 lbs for 3 sets
Skull crushers 4x5
Pull-ups 4xFaluire
Lateral raises 3x10-15
Alternate dumbbell curls 3x8-10
Circuit Abdominal work
Crunches 2x50
Leg rises 3x10
Stomach vacuum 3x 40 seconds

Saturday
Repetition Lower body day

Barbell reverse lunges 3x15
Good mornings 3x15
Natural glute ham rises 3x15
Standing calf raises 3x15-20

Sunday
Rest

**bigDman** · 06-27-2005, 12:27 AM

June 25, 2005 –Sat
Weight: 166 lbs
HR: 56bpm
Sleep: 9 hrs
Activity: workout above(weights)
Meal 1: oats milk
Meal 2: salmon and pasta
Meal 3: protien shake
Meal 4: fWent to bbq and ate so much i dont really rember
Meal 5: Desert at bbq

Sleep=4 Fatigue=2 Stress=1 Soreness=2

**Trick D** · 06-27-2005, 02:09 PM

Well, in my opinion it's time for you to change up your routine. Your routine was great for a beginner, but lets face it, your getting bigger and badder.

let's try some workouts like this.

Back/Shoulders
Cardio/abs
Chest/Biceps
Rest
Legs/Triceps
Rest
Cardio/abs

I don't know exactly where you lift, but I can promise you that you will see more results this way.

Chest exercises= Incline bench/flat bench/ flys (as long as you have a bench you can do all 3)
Triceps= Close grip bench/Behind neck tricep press/Dips(if possible, if not then do bench dips), skull crushers
Biceps= Bicep alternating curls, straight bar curls, etc
Legs= what you are doing now for legs will be fine
Back- Deadlifts, widegrip pullups (the best overall exercise for back developement in my opinion, bent over rows
Shoulders= Lateral raises, arnolds, shoulder press, rear delt raises, etc

THis should be some exercises you use... you can use others, just wanted to give you some examples. Seperating your muscles independently will help you a lot more, and keep you from getting too sore and tired. Also will give you better overall workouts. Try it if you would like, I'm just trying to help. =)

**bigDman** · 06-27-2005, 02:41 PM

well im training using west side for skinny bastards now. I am traning more for sports. What you said is more of a bodybuilding routine. What you siad is great for trying to get huged adn ripped and to look good, but im training to get bigger faster and stronger. I am basing my program around olympic and compund lifts.

Thanks for the advice though

**Trick D** · 06-27-2005, 02:50 PM

That is fine... maybe one day you can upgrade, or change ambitions, for sports and everything your workouts are great!!!!

**bigDman** · 06-27-2005, 02:53 PM

once im oout of hs(unless i play collage sports) im going to train like a bb

**bigDman** · 06-27-2005, 05:27 PM

Bench press 45x10 65x5 95x3 115x3 125x1 140x3PR +5lbs
Incline dumbbell bench press 95x6 95x6 95x6 95x6PR +3 reps
Bent-over barbell rows 90x15 90x15 90x15 90x15 PR + 5 reps
lat rises 20x10 20x10PR +5 lbs and +4 reps
Hise shrugs 45x25PR first time
Weighted Swiss ball crunches 45x15 45x15 70x15PR +25 lbs

ALL NEW PRS
okay bench felt good felt maybe i could do one more rep at the max but I didn’t. I don’t know if my warm-up was good or not since I’m new so any comments on how the warm-up was would be great
Incline was really fast and explosive defiantly need to move the weight up the hardest part was getting it of the rack
bent over rows were killer high rep stuff burns and I’m not use to it but the feeling was great
lat rises burnt and felt great I’m really proud of my traps I think they are the best looking part of my body
the his shrugs felt weird because the short ROM but then again I think all shrugs feel weird. I used little weight to learn them good. I did get a little burn despite the little weight.

Overall: A

I was feeling big today so I decided to measure current status is the first set of numbers (old mesurements in perenthisis) [new goals in breakets] {goals from IMPC)
chest 36 (at nipple) 48(under armpit)
bicep 13.5 (12.5 ) [14.5] {13.5}
forearm 12 (11) [13] {12}
neck 16.5 (15) [17] {16}
waist: Flexed: 31 resting: 30 sucked in: 27 (resting 30) [resting 30] {resting 30}
calves 15.5 (15) [17] {16}
theighs 23.5 (21.5) [24.5] {24}

all mesurements in inches

**bigDman** · 06-28-2005, 02:55 PM

June 27, 2005 –mon
Weight: 166 lbs
HR: 54bpm
Sleep:10 hrs
Activity: workout above(weights)
Meal 1:3 eggs 2 pices of toast milk
Meal 2: salmon and pasta
Meal 3: protien shake
Meal 4: seafood pasta, salmon
Meal 5: dont rember

Sleep=5 Fatigue=2 Stress=1 Soreness=2

**bigDman** · 06-28-2005, 03:46 PM

Front squats 45x10 95x5 115x5 135x3 155x1 175x5 PR first time
Single leg squats, back leg elevated Right and left leg 90x8 90x8 90x8 90x8 PR first time
Romanian deadlifts 200x6 200x6 200x6 200x6 PR +70 lbs
Plate pinch gripping Right 45x27seconds PR first time Left 45x25 seconds PR first time

ALL NEW PR's
Front squats felt funny because I didn’t feel it working too much in my legs maybe it was just because I wasn’t paying attention to my legs at enough to feel it. I paid attention to keeping the weight up and to go far enough down and keep my back straight

Single leg squats sucked. I hate movements like that o well got to do them.
SLDL have always felt funny. Kind of like you don’t feel work but you cannot do anymore.
Plate pinches were different then any forearm training if done. I think it would work better with a plate without the part sticking up around the outside.

I need to add one more exercise to this day not sure what yet maybe some heavy deads

**bigDman** · 06-28-2005, 04:46 PM

okay i relized my last post about mesurements was so confusing so im clearing it up

Mesurements from 3/27/05
Chest: didnt do
Biceps: 12.5 inches
Forearms: 11 inches
Neck: 15 inches
Waist: 30 inches
Calves: 15 inches
Theighs: 21.5 inches

Measurments from 6/27/05
chest: 37 inches
bicep: 13.5 inches + 1 inch
forearm: 12 inches + 1 inch
neck: 16.5 inches + 1.5 inches
waist:30 inches
calves: 15.5 inches +.5 inches
theighs: 23.5 inches + 2 inches

Goal

Chest: 40 inches
Biceps: 15 inches
Forearms: 13 inches
Neck: 17 inches
Waist: 30 inches
Calves: 16.5 inches
Theighs: 24 inches

**bigDman** · 06-28-2005, 05:43 PM

i have a couple of questions

How was my warming up to my max set hte past two days? Do you have any suggestions

Is there a difernce between Romanian Deadlifts and SLDL?

**Trick D** · 06-28-2005, 06:59 PM

Okay here is the big difference.

I for one, use to do sldl for a long time, then felt it stretch my strings too much and hurt my lower back. For romanians, you need to bend your knees ever so slightly, and you should use a rack or a bench that puts the bar just below your knee (inch or two), this puts less strain on your back and hamstrings allowing you to do a lo tmore weight. Reverse your grip, bend over at waist with knees slightly bent, pick up weight and straighten legs and lift up at the same time. Then start bending over and bending knees to compete the 1 rep. This allows you to do a lot more weight, and it is more intense. For more information go to http://www.bodybuilding.com/fun/issa63.htm

I am a big fan of romanian deadlifts and I did 325 x 6 very recently. If i was doing them from ground and SLDL, i wouldn't have been able to go above 300 for a rep or two.

Your maxing out wasn't that bad. I only do 1-2 moderately heavy sets before maxing out. If i was going to max chest, I would do 135 x 12-15, then something like 200 x 4

and then do one rep of 225 to get my muscles use to heavy weight, then go up to what I think i can do. (250 or so)

I do this whenever i max out, except for back, which I normally try setting pr's each week in deadlift.

06-28-2005, 07:02 PM	#195
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,670 Recipes: 0 Rep Power: 186