Sholiz

You jumped weights into your 5x5 set, how did that feel after DC calves? I know I did 90 for 12 on DC calves and I couldn't do anything else for 'em if I tried.

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antihero

does anyone else have a single bodypart that excells excessively over the rest?

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Disclaimer: Information given by me is my personal opinion.
It cannot be considered medical advice and does not represent the official opinion of a company that is not a sponsor here.
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muscleboy333

My quads are a strong point, but not a huge difference.

sword chucks

Well to give you an idea, I could handle 110x5x5 on those before but the 90x5x5 was a little difficult after a DC style set.

NO

Actually in the future I can see my outer quads being a little big and my chest but now you cant really tell

Muscleboy: yeah

craig57

well i kinda think my back is, i can deadlift 217 for 4 reps and i can only bench 90 for 4, but it might be to the fact that my back is a little stronger and my bench is extremely weaker but im not sure

im ashamed of my bench

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"..a time to break down, and a time to build up.."
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sword chucks

Got some workouts here.. its been a while hasnt it

There have been some nice developments

Chest, misc.

Thursday 4-7-05
Duration 60 min or less

Incline Bench Press: 135x5, 135x3, 125x5 huge PR wow
Weighted chest dips: 30x5, 30x4, 20x6
Hammer bench press: 160x8, 185x6

R/C work: 3x12 cubans, 1x12 internal rotator
Abs: 4 sets weighted

Standing calf: 205x7, 225x6
DC style donkeys: 320x12

+extreme stretches +metabolic work +contrast shower

Great day in the gym. I felt like going "supa heavy"

Back, forearms

Friday 4-8-05
Duration 75 min

Assisted pullup: 45x5, 45x3, 55x4
Bent over rows: 130x6, 130x5
V bar cable row: 110x4, 100x5
V bar pulldowns: 100x5, 90x6
DB pullovers: 40x8, 50x6

Barbell shrugs: 285x7, 295x5, 305x6, 315x4 holy shyte
CG EZ shrugs: 205x18

Deadlifts: 135x2, 185x2, 225x2 cool

Cable wrist curls: 110x8, 115x6, 115x5
Cable wrist ext’s: 60x6, 60x5, 55x8

+metabolic work, extreme stretching, contrast shower

Cool workout today. Deads were great. Back training was awesome. Oh and the shrugs just didn’t want to stop going up

More workouts in the next post..

sword chucks

Mo'

weight this morning 4-11-05

166-167lbs again. My scale is a bit retarded as it once said 163 and once said 170 as well. Time to up the cals further though. I want to be putting on 1/2 a pound a week so I will add 250 cals a day. I know what I eat already but I can just put in another cup of milk (100 cals), 1/2 scoop of whey (50 cals), and 10 whole wheat pretzels (100 cals). That can go in my AM meal. I will remember to add that in every day.

Shoulders, Biceps, Triceps

Monday 4-11-05
Duration 75 min

Goals were.. I was unable to post them though

55x5+ DB Press
30x4+ on side lats
BW+10x4+ on chins
40x4 on hammers
145x4+ on CGBP

Here was the workout..

Seated dumbbell press: 55x4 plateaued
Seated barbell presses: 95x8, 105x5, 105x4 big PRs
Standing side lats: 30x5, 30x4
Rear machine lats: 160x5, 160x4
Rear cable lateral: 30x10, 30x9 new

Heavy weighted chins: 10x4, 10x4
Standing DB hammers: 40x4, 35x5
Standing barbell curls: 80x5, 80x4

Close grip bench (paused): 145x4, 135x4
Overhead dumbbell extend: 50x6, 50x4, 50x4 much better form

DC Style seated calf raise: 80x12

+extreme stretching, contrast shower, metabolic work

Not the best day in the gym. Next week I will try 145x5 solid reps on paused CGBP since that was my goal. Progress is only slowing on a few lifts so I must not be overtraining. Biceps are doing real good that's for sure.

Quads, hams

Tuesday 4-12-05
Duration 55 min

ATG Squats: 200x5, 205x4, 195x4
Stiff leg DL: 215x6, 225x4, 235x4
Close leg press: 540x8, 550x5
ATG Squats: 150x20

Great day in the gym. 205x4 on squats was nice. SLDL felt solid but I wasn't ready for 235. I finally hit 150x20, so 155x20 next week.

Got to ge them legs bigger!

sword chucks

2 to go

Chest, Misc

Thursday 4-14-05
Duration 60 min

Incline Barbell Press: 140x5, 140x3, 135x4
Weighted Chest Dips: 35x5, 35x4, 35x4
Hammer Declines: 200x8, 210x5

Standing smith calf: 245x8, 255x6, 255x5
DC style donkeys: 325x15

Also did abs and R/C. From now on all of that stuff I used to write like contrast shower and stretching is implied.

ANyway I felt wicked strong today.. Everything felt solid. Yeah buddy. Weather was perfect too.

For abs I did something new, I did 15 reps on weighted leg raises, then 20 twist crunches on a decline, then 10-15 regular and repeated that twice. My abs were cramping up bigtime.

Back

Monday 4-15-05
Duration 75 min

Wide pulldown: 100x6, 90x6
V bar pulldown: 100x6, 105x4
Bent over rows: 135x8, 140x6
V bar cable row: 115x5, 115x4
Barbell shrugs: 295x9, 315x6, 325x5
CG EZ shrugs: 210x15
Deadlifts: 225x2, 245x1, 275 X 1, 300x0

Great day in the gym. I got a pretty solid 275 on deads but couldn't budge 300, oh well. I've never pulled 275, even with bad form, so that's cool I changed the rest of the back workout because pullups were increasing too slowly. I tried rack chins but I didn't feel them, well next time I will try them again.

Some guy gave me tips on deads and he was pretty cool. I put a 1/8 inch board under my heels for 275 which is really like the difference between shoe soles but it felt a little better than regular.

sword chucks

Thanks man check out the new workouts

Those are some weird proportions for your lifts but no problem. When u bench 300 u will be deading like 650 haha

sword chucks

Shoulders, Biceps, Triceps

Sunday 4-17-05
Duration 65 min

Seated Barbell Press: 100 x 6, 100 x 4, 100 x 5
Seated Arnold Press: 40 x 6, 45 x 4
Standing side lateral: 30 x 7, 30 x 5
Rear machine lateral: 165 x 6, 165 x 6

Heavy weighted chins: 15 x 3, 0 x 5
Standing hammer curls: 40 x 7, 40 x 5
Standing barbell curls: 85 x 4

Close grip bench: 145 x 4 plateau
Overhead DB ext: 50 x 7, 52.5 x 4, 47.5 x 6, 47.5 x 5

No calves

This was a solid workout I am getting stuck on a few lifts but others are still climbing.. hammer curls with 45's next week on the adgenda.. By the way I had to do the overhead extensions at home since the gym had closed (it closed at 3 on a sunday)

Quads, hams

Monday 4-18-05
Duration 60 min

ATG back squats: 205 x 5, 185 x 6, 185 x 4
Stiff leg deadlifts: 235 x 6, 235 x 6, 240 x 4
Close leg presses: 490 x 5, 500 x 5 **
ATG back squats: 155 x 20

Awesome workout.. stretches were extra painful today. I also did a dropset on leg extensions and some hyperextensions but its not important to take weights for them. THe ** indicates I improved ROM on leg presses a lot. 160 x 20 on squats next week

The mile in P.E.

Tuesday 4-19-05

Ran a 6:20 mile.. its ok considering Im 180lbs int he daytime now

My old best was 6:26 at 150lbs so thats definately a PR

HIIT

Tuesday 4-19-05

Did 30 min of HIIT, 8 intervals. This was after school today even though I ran the mile I still did it.

Thursday is chest day and friday is back day gonna be some good workouts I think

sword chucks

Chest, misc.

Thursday 4-21-05
Duration 40 min

Incline Barbell press: 145 x 5, 145 x 3, 135 x 4
Weighted Chest Dip: 40 x 4, 40 x 4, 40 x 4
Hammer Declines: 220 x 5, 220 x 3

Just did chest stretches and got out of there, I worked out around 7 instead of 5 because of a school thing so I didnt want to be up too late.. I will do calves tomorrow. Chest training was good but MMC could of been better. I tried those shoulders things (link in the bottom) and they helped during dips a lot.

Back

Friday 4-22-05
Duration 70 min

Wide grip pulldown: 110 x 4, 100 x 6, 100 x 5, 100 x 4
Bent over BB Rows: 140 x 5, 140 x 4
V-bar Cable Rows: 120 x 4, 120 x 4
Barbell Shrugs: 295 x 6, 305 x 6, 315 x 6, 325 x 6, 335 x 4
CG BB shrugs: 211 x 15

Seated calf raise DC style: 85 x 11

I spent 15 minutes in the beginning of this workout testing out rack chins and I just cant do them. I'm not putting a plate on my nuts and the bar doesnt fit in the rack. I got a good feel from pulldowns so I will be keeping them. BB rows and cable rows felt good too.

Next week will definately be a light week as I feel overtrained and gains are slowing down. I want to lose some body fat too but I dont want to join football at too light of a bodyweight

Monday 4-25

Did a light shoulders, traps workout

Tuesday 4-27

Did a light leg workout, squatted 211 for a rep easy so I will get it for 5 next week when I train hard again

Wednesday 4-28

Takin the day off

sword chucks

Here are my strength gains from 9 weeks:

Shoulders/Arms workout

DB Presses- 45 x 7 to 55 x 4 **took 7 weeks
Military press- hit a nice PR of 100 x 6 when my old best was 95 x 2 10 weeks before
Hammer curls- 25 x 8 to 40 x 7 (with decent form also)
Barbell curls- 55 x 8 to 80 x 5 (decent form) or 85 x 4 (not as good form)
Close grip bech- 115 x 5 to 145 x 4 **took 8 weeks
Overhead exts- 30 x 12 to 50 x 7

Legs workout

ATG back squats- 175 x 4 to 205 x 5 **took 6 weeks
SLDLs- I had hit 225 x 5 previously, after 3 weeks of doin em heavy I now hit 240 x 4 with better form too
20 rep ATG back squats- 135 x 20 to 155 x 20 **not good because it took me 3 weeks to hit 150 x 20 for some reason??

Chest/misc workout

Incline DB Bench- 55 x 5 to 65 x 4 **took 6 weeks
Incline BB Bench- 135 x 5 to 145 x 5 **took 3 weeks
Weighted dips- 15 x 8 to 40 x 4
DC style donkey calf raises- 280 x 14 to 325 x 15 **took 8 weeks

Back/traps workout

Assisted pullup- 75 x 8 to 45 x 5 **7 weeks
Bent barbell row- 105 x 5 to 140 x 5 **8 weeks
Seated cable row- 80 x 10 to 120 x 4
Barbell shrugs- 215 x 5 to 335 x 4

Bodyweight- 155lbs to 167lbs (I didnt mean to gain that fast I overestimated my needs)** this was the first 7 weeks

Maybe I will take measurements with the tape measurer tomorrow morning as well as bodyweight.. Ill post them when I do. Im sure I gained a lot of mass but we will see how much

New Stats

I haven’t done this in a long time..

Here were my stats on 12-13-04

Shoulders--- 45.000
Chest------- 37.250

Right Leg---- 20.375
Left Leg----- 21.000

Right Arm---- 14.000
Left Arm----- 13.750

Waist------- 32.250
BW--------- 151 lbs

Here are my stats on 4-25-05 (About 18 weeks later but still)

Shoulders---46.250 +1.250
Chest-------41.000 +3.750

Right Leg---- 22.000 +1.625
Left Leg----- 22.500 +1.500

Right Arm---- 14.625 +0.625
Left Arm----- 14.500 +0.750

Waist-------- 34.500 +2.250
BW---------- 168.500 +17.500lbs

I swear this was like opening presents on Christmas morning. I didn’t expect these to be so high- especially bodyweight, I expected to get 165lbs or something but no, it was 168-169, that made me a happy guy. I haven’t measured in a while and I don’t plan to until before football season. I hate doing it. But yeah I gained a lot of size and a lot of fat. I think I gained ~9lbs of muscle and ~9lbs of fat. I didn’t try to gain so fast in the later weeks of my split but the gains averaged out to 1 pound a week. Now, if it could have actually been 1 pound a week the end result would have been a lot nicer Calves are looking a lot bigger and more shapely, and forearms look thicker too, but I don’t measure those.

By the time football starts I have to hit 180 on the scale (in the morning and everything).. if my waist grows to 35.5 or 36 then I don’t care (I guess I’m not exactly a bodybuilder). I have about 14 weeks to gain 11.5lbs. I will just keep eating like I am eating. I also want to hit these goals strength-wise:

ATG Back Squats: hit 265 for a set or two and 200 for 20
Conventional deads: hit 300 for 8 and 320 for 4
Stiff leg deadlifts: hit 275 for a set or two
Close leg presses: hit 630 for a set or two
Shoulder Press: hit the 65’s for a set or two OR hit 145 x 6 on the barbell
Incline Presses: hit the 80’s for a set or two OR hit 185 x 4 on the barbell
Good form pullups: do 6 with my bodyweight
Barbell Shrugs: hit 405 for a few sets

Light Shoulders/Traps

Monday 4-25-05
Duration 35 min

Seated Barbell Press: 45 x 20, 75 x 10, 75 x 10, 95 x 3

Seated Arnold Press: 30 x 12, 30 x 12

Standing Side Lateral: 20 x 12, 20 x 15

Machine Rear Lateral: 120 x 12, 120 x 12

Barbell Shrugs: 225 x 12, 275 x 12, 315 x 3, 335 x 2, 225 x 12

Everything was really easy. I went to some heavier weights today instead of just doing some light sets of 10-12 because I don’t want to be too weak next week. Shrugging 335 x 2 was done with really nice form and was easy (I did 335 x 4 on Friday). No stretching, or contrast shower today.

Btw does anybody know who James Velopeg is? I met him at the gym today and he said he wrote the Body Sculpting books.. is anybody familiar with these books? We talked about lifting through our workouts and it gave me some extra motivation not that I need it.

I’m gonna send out a challenge to everybody reading this journal- lets see who can complete an 100 rep set of shrugs. Is anybody else in on this? I’m gonna try it with 135 pounds first, next week.

I already miss training heavy.

sfiximo

100 reps. Im in. but, how do we know if both of us are using full ROM? we will have to promise eachother that we go as high up and stretch at the bottom.

EDIT= NO STRAPS
BTW is the challenge about who can do 100 reps or who can do 100 reps with most weight?

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check out my journal (its somewhere in the workout log section)

sword chucks

It should be who gets to 100, its all about the pain tolerance..

THe shrugs dont have to be super strict shrugs, just 100 shrugs.. I agree with the no straps thing too.


I am gonna be starting a beginner DC split like the one Sholiz is one (it will be similar in that we will both be on straight sets) only I will be useing 2 straight sets of 4-8 reps most of the time, of course for squats, deads, rows, calves etc it will be different.

It will look like this (Ill show the exercise rotation)

WOrkout A

-Flat Bench, Incline Bench, Weighted CHest dips
-Seated BB press, Arnold press, rear smith press OR I might try that hammerstrength shoulder press that my gym has
-Behind the back pressdown, Triceps dips, Rev. grip EZBP
-Barbell shrugs, Close grip EZ bar shrugs, DB shrugs
-Abs: a few high rep weighted sets each time

Workout B

-EZ bar curl, DB curls, preacher curl OR spider curl if I can get it to work
-DB hammers, French bar curls, cable hammer
-Donkey calf raise, SM calf raise, Seated calf raises
-Leg curls, Stiff leg deads, Sumo leg press
-ATG back squat, med. leg press, ATG front squat
-Abs: a few high rep weighted sets each time

I dont think it would be a good idea to do the 100 rep set of shrugs during one of these workouts but maybe I will throw it in at the end, we'll see.


ALso, this week I used as a light lifting week- I did my regular split though and tested out some new lifts to see how everything feels

sword chucks

I did my first workout on my 3 day split today..

Monday #1 workout

Monday 5-2-05
Duration 75 min

CHEST- Flat Presses 155 X 8, 155 X 4 +10sec neg after
DELTS- Seated Press 105 X 3, 95 X 5 +10sec neg after
TRICEP- Weighted dip 25 X 5, 25 X 4
TRAPS- barbell shrugs 345 X 4 bad reps, 295 X 6
WIDTH- WG pulldowns 100 X 11, 100 X 9 +10sec neg after
THICKNESS- rack pull 295 X 10, 341 X 3

Had some napalm death blasting in my ears and had a cool workout.. PR's almost everywhere. The shoulder stuff sucked because I did chest first. I used bad form on BB shrugs with 345 which sucks.. I am sure that with 315-335 I was getting good reps though.

I over-strained (read: pulled) the right lat on rack pulls but it should be fine for wednesday.

Tuesday cardio

Tuesday 5-3-05
Duration 45 min

HIIT
Sprints: 8 x 15-20 sec
Jogging: 8 x 45-70 sec
Warmup: 10 min
Cool down: 10 min

My back felt a lot better today.

sword chucks

Monday workout #1 (reposting it, new format)
Monday 5-2-05
Duration 75 min

Flat Bench Press (LT 115x8) TT 155x8, 155x4 +10sec neg after
Seated BB Press (LT 100x6) TT 105x3, 95x5 +10sec neg after
Weighted tri dip (LT +10x4) TT +25x5, +25x4
Barbell Shrugs (LT 335x4) TT 345x4**, 295x6
Wide pulldowns (LT 110x4) TT 100x11, 100x10 +10sec neg after
Rack deadlifts (LT 335x3x3) TT 295x10, 341x3 ** 2-3” more ROM than LT

Good workout. I got a solid feel for the muscle in all of my sets. 345x4 didn't have good ROM but I am sure with 315-335 I did so I don't get it..

On rack pulls I strained my right lat going for a 4th rep but it should be fine.

Wednesday workout #1
Wednesday 5-4-05
Duration 75 min

EZ bar curls (LT 85x4) TT 85x9, 85x6 +10sec neg after
DB Hammers (LT 45x4) TT 45x5, 40x6
Donkey calf (LT 400x6) TT 425x9, 345x13-DC set
Lying leg curl (LT 100x7) TT 100x12, 115x5 +10sec neg after
Close leg press (LT 500x5) TT 500x12, 545x4, 475x20
Wtd. knee raise (LT 20x10) TT 10x26, 20x18

Ok good workout. EZ curls were up a lot.. gonna do 95x6 next time around. Hammer curls were not very good. I wanted to only do 1 high rep set for forearms. Felt strong on leg curls and calves.

On squats my lat acted up so I ended up grinding out some leg presses.. hey at least I got to hit legs... putting the plates on was a bit of a bitch.



**yeah the monday was a repost