| QUOTE (willpiazza31 @ Jun 6 2006, 03:18 PM) |
| Height - 5'10" Weight - 250lbs Been lifting for about 1 year. Maxes: Bench - 325lbs Squat - haven't really maxed. (315x10, 365x2) Dead - 500lbs |
1 year and those are your lifts. You're a bastard.
My Training Log |
1Fast400 Forums > Journals |
| Posted by: willpiazza31 Jun 6 2006, 03:18 PM |
| Time for another training log. Height - 5'10" Weight - 250lbs Been lifting for about 1 year. Maxes: Bench - 325lbs Squat - haven't really maxed. (315x10, 365x2) Dead - 500lbs 6/05/06 8:25pm-9:40pm Flat BB Bench: 135x15 185x10 225x10 275x3 BB Incline Bench: 135x12 185x8 185x6 Seated Smith BB Press: 105x12 125x10 155x6 BB Squats: 135x12 185x12 245x10 Bent Over BB Row: 135x12 155x10 185x10 Hammer Strength Low Row: 140x10 190x10 210x8 EZ Bar Curls: 75x15 95x10 115x4 Tricep DB Extensions: 65x10 75x10 85x8 |
| Posted by: rich_55 Jun 6 2006, 03:51 PM | ||
1 year and those are your lifts. You're a bastard. |
| Posted by: willpiazza31 Jun 6 2006, 04:01 PM |
| Um I guess that's a compliment? Thanks. |
| Posted by: unstable Jun 6 2006, 05:33 PM |
| you going to start competing you fucking gorilla? SFW |
| Posted by: willpiazza31 Jun 7 2006, 08:32 AM | ||
Powerlifting is something I wouldn't mind doing in the future. It's a possibility. |
| Posted by: RKO Jun 7 2006, 10:28 AM |
| I think you are capable of going much heavier on the smith machine shoulder press. |
| Posted by: willpiazza31 Jun 7 2006, 10:35 AM | ||
I used to. My strength is down on that for some reason. I took a 2 week layoff like 2 weeks ago and my strength suffered a bit. I think my best there was like 195x6 or something. 2 45 lb plates per side, bar is 15lbs not 45lbs. |
| Posted by: rich_55 Jun 7 2006, 12:16 PM | ||
Yes, in a sarcastic kind of way.  Keep after it! |
| Posted by: willpiazza31 Jun 7 2006, 11:46 PM |
| 6/7/06 8:45-9:50pm HS Incline Press: 180x15 230x12 270x10 Pec Fly Machine: 120x12 135x10 165x8 DB Arnold Presses: 35x12 40x10 50x8 BB Upright Row: 95x10 95x10 125x8 BB Shrugs: 225x20 315x15 405x8 Seated DB Alt. Curls: 30x10 40x10 45x5 Tricep Pushdowns: #8x12 #9x10 #10x5 DB Hammer Curls: 40x10 50x10 60x6 |
| Posted by: willpiazza31 Jun 9 2006, 07:28 PM |
| 6/9/06 7pm-8pm DB Flat Bench: 75x12 85x10 110x3 80x10 HS Incline Press: 180x12 230x10 280x6 Bent Over BB Row: 135x12 185x10 205x7 Smith Machine BB Press: 155x8 175x4 135x12 Bent Over DB Rear Delt Raises: 20x10 25x10 30x10 HS Hi Row: 140x12 180x10 230x8 Had to rush, gym closes at 8pm. Couldn't do a couple more exercises. Felt good today, good energy and focus. |
| Posted by: willpiazza31 Jun 12 2006, 08:57 AM |
| 6/10/06 3:30-4:30pm Decline DB Press: 65x12 75x10 85x10 DB Flyes: 30x10 40x10 50x8 Seated DB Arnold Presses: 35x12 40x10 50x10 BB Upright Row: 95x10 105x10 125x10 Closegrip Cable Pulldowns: #10x12 #12x10 #13x10 HS Low Row: 140x10 180x10 230x8 |
| Posted by: willpiazza31 Jun 12 2006, 09:12 PM |
| 6.12.06 8:15-9:30pm Flat BB Bench: 135x12 185x10 225x10 275x4 Incline BB Bench: 135x12 185x10 225x3 BB Seated Shoulder Press (no Smith): 95x10 105x10 145x6 BB Squats: 185x12 225x12 275x10 Bent Over BB Row: 135x12 185x10 205x9 EZ Bar Curls: 80x12 100x7 100x8 dropset 80x7 Tricep Cable Pushdown: #8x12 #9x12 #10x10 Barely had anything left for curls. The dropset really pumped up my bis, felt good. SFW! |
| Posted by: willpiazza31 Jun 13 2006, 10:47 PM |
| 6.13.06 8:15-9:35pm Decline BB Bench: 135x15 185x10 225x10 255x10 DB Flyes: 30x10 40x10 50x7 Seated DB Arnold Presses: 35x12 45x10 50x7 BB Upright Row: 80x12 100x10 110x10 BB Shrugs: 225x20 315x10 405x10 Closegrip Lat Pulldowns: #10x12 #12x10 #14x6 HS Low Row: 180x10 230x10 230x8 Seated DB Alt. Curls: 30x10 40x10 40x7 Seated DB Tricep Overhead Extensions: 65x12 75x10 85x10 Next 3 days will rest because of games. Can't SFW until Saturday. Word. |
| Posted by: willpiazza31 Jun 17 2006, 02:00 PM |
| 6.17.06 1:00-2:10pm Energy was shit today, numbers down. Late night last night. Oh well, make the best of it. Flat DB Press: 75x12 85x10 100x4 80x10 HS Incline Press: 180x12 230x10 280x5 180x6 Seated Smith BB Press: 105x12 125x10 145x8 DB Side Lateral Raises: 20x12 25x10 20x10 Bent Over BB Row: 135x12 185x10 185x10 HS Low Row: 180x10 200x10 230x10 EZ Bar Curls: 75x12 95x10 75x11 Tricep Pushdowns: #8x12 #10x10 #11x6 SFW!!! |
| Posted by: willpiazza31 Jun 20 2006, 08:36 AM |
| 6.19.06 8:30-9:30 pm DB Incline Press: 65x12 75x10 85x7 HS Incline: 180x12 270x7 230x8 BB Squats: 185x12 225x10 275x6 315x6 Standing BB Overhead Presses/Push Presses: 95x12 115x10 135x10 BB Upright Rows: 95x10 115x10 115x10 DB Hammer Curls: 40x10 50x10 60x8 Tried the standing BB presses for the first time. Loved them! Of course the last few reps turned into push presses which is fine. I want to do those as well for some more power. Going to go heavier on these next time. Was a bit wiped out from the squats. SFW! |
| Posted by: willpiazza31 Jun 23 2006, 08:43 AM |
| 6.22.06 7:15-8:15pm Flat DB Bench: 65x15 85x10 100x8 100x7 DB Flyes: 35x10 40x10 50x7 Bent Over BB Row: 155x12 185x8 205x8 DB Arnold Presses: 35x12 45x9 50x6 HS Low Row: 180x10 230x8 250x8 Seated DB Curls: 30x10 40x8 40x7 SFW! |
| Posted by: willpiazza31 Jun 25 2006, 12:12 PM |
| 6.23.06 6:50-8pm DB Incline Bench: 65x12 85x10 90x6 80x7 HS Incline: 180x10 230x8 280x5 BB Push Presses: 115x12 135x10 155x10 BB Shrugs: 295x20 345x15 405x10 EZ Bar Curls: 75x10 75x15 75x15 Closegrip Lat Pulldowns: #12x10 #12x8 #12x8 SFW! |
| Posted by: willpiazza31 Jun 26 2006, 11:29 PM |
| 6.26.06 8:15-9:30pm Flat BB Bench: 135x15 185x10 225x10 275x4 (was able to go halfway up on the 5th rep) HS Chest: 140x15 180x15 230x10 Bent Over BB Row: 135x12 185x10 205x8 BB Squats: 185x12 225x10 335x5 Standing BB Overhead Press/Push Press: 95x12 145x10 165x8 Cable Low Row: #12x12 #15x10 #18x10 DB Hammer Curls: 40x10 50x10 60x10 Was tired of doing 315lbs on squats so I decided to bump it up a bit. Felt good. Went really low on the 5th rep. Thought I was going to get stuck but hell no. SFW!!! |
| Posted by: Notyelf Jun 27 2006, 05:21 PM |
Where are the forearm curls  Nice work for a year man, I wish I could hammer curl 60lb dumbells |
| Posted by: willpiazza31 Jun 27 2006, 08:28 PM |
| Don't worry. I'll be starting up a Forearm/Calf log pretty soon. It will be hardcore. |
| Posted by: willpiazza31 Jun 30 2006, 01:15 PM |
| 6.29.06 8:45-10pm DB Incline Press: 65x15 80x10 90x6 DB Flies: 35x10 45x10 45x10 DB Standing Arnold Presses: 40x10 50x8 55x5 BB Upright Row: 95x10 115x10 115x8 Bent Over Long BB Row (one sided): 90x12 135x10 180x10 Lat Pulldowns: #12x10 #13x8 #14x6 Seated DB Curls: 35x10 40x10 45x4 Standing Cable Curls: #9x13 #10x9 #9x8 Tricep Cable Pushdowns: #8x15 #9x15 #10x6 Did the Bent Over Long BB Row for the first time. Love it!!!! Looks like a good power exercise for middle back. SFW!!!! |
| Posted by: willpiazza31 Jun 30 2006, 11:17 PM |
| 6.30.06 6:50pm-8pm Flat DB Bench: 75x12 85x10 100x8 100x7 HS Incline Chest (some fuckin fag was using the regular HS chest machine): 180x12 230x10 280x10 Bent Over BB Row: 155x10 205x10 205x8 BB Shoulder Press/Push Presses: 115x12 145x10 165x8 Bent Over Rear Delt DB Raises: 25x10 25x10 25x10 HS Hi Row: 180x12 270x10 tough 180x10 Decent workout for a Friday. Good chest pump. Looking forward to doing deadlifts tomorrow. No baseball or softball for almost a week. Plenty of time to recover. SFW!! |
| Posted by: willpiazza31 Jul 2 2006, 01:55 PM |
| 7.1.06 2-3pm Deadlifts: 135x12 225x10 315x10 405x5 515x1 New PR BB Squats: 225x10 225x10 225x10 Ez Bar Curls: 75x15 85x15 95x10 75x10 dropset Rope Tricep Pushdowns: #7x12 #8x10 #9x8 Finally it was deadlift time. Haven't done them in about 2 months. Felt great, the weight felt light so that's why I said fuck it and went for 515. Went up with no problem. Was probably good for another 10lbs. Tough workout, squats kicked my ass after deads. No need to go over 225. Little soreness to report today, 7/2. Lower back of course. It'll probably get worse tomorrow. Big deal, suck it up like a man. SFW!!! |
| Posted by: willpiazza31 Jul 4 2006, 12:31 AM |
| 7.3.06 No additional soreness to report from the deadlifts 2 days ago. Looks like I'm recovering quickly from SFW! Could it be because of Xtend and glutamine? Who knows. 4-5pm Flat DB Bench: 75x12 90x10 100x8 110x5 Cable Crossovers: 80x10 70x10 60x12 Bent Over BB Rows: 155x12 185x10 205x10 Long BB Row (one side): 135x10 180x10 180x10 Seated DB Arnold Presses: 35x12 55x10 60x6 BB Upright Row: 95x10 115x10 115x10 Leg Press: not sure how much empty sled weighs so just plate weight listed 270x15 360x15 450x12 Felt great today. Really happy that lower back was fine from deads 2 days ago. Noticed some vascularity in my right bicep, very interesting. Rest the 4th, SFW the 5th. SFW!! |
| Posted by: willpiazza31 Jul 5 2006, 09:57 PM |
| 7.5.06 9-10pm DB Incline Press: 75x12 80x10 85x9 HS Incline: 180x10 230x10 280x7 Seated Smith Machine BB Presses: 125x10 155x8 175x4 Lat Pulldowns (wide grip): #13x12 #14x10 #16x7 HS Low Row: 180x10 230x10 230x10 Incline DB Curls: 25x10 30x7 30x7 DB Hammer Curls: 45x10 55x10 65x7 Decent workout. Side delts a little sore from previous workout. One of those days where I could've easily stayed home on my ass and watched baseball. Fuck that though. SFW!!! |
| Posted by: willpiazza31 Jul 6 2006, 10:28 PM |
| 7.6.06 9-10pm BB Squats: 185x12 275x10 315x5 Bent Over BB Row: 155x12 205x10 225x7 BB Shrugs: 275x20 315x20 405x8 Bent Over DB Rear Delt Raises: 25x12 25x10 30x10 DB Flyes: 35x10 35x10 40x10 Cable Crossovers from Waist: 40x15 40x15 50x10 Ok workout. Just wasn't in it mentally for squatting. Will rest for the next three days. Next workout should be on Monday. SFW!!! |
| Posted by: willpiazza31 Jul 11 2006, 02:11 PM |
| 7.10.06 Rested today, watched HR derby. Body was very sore from the 5 baseball games played over the weekend. Might've been fine had I not been called upon to pitch 3 innings. Arm, back, legs and ass was sore as fuck. |
| Posted by: willpiazza31 Jul 17 2006, 11:08 PM |
| 7.17.06 9-10pm After over a week of rest back at SFW tonight. Flat DB Bench: 75x12 85x10 100x7 100x6 HS Incline Press: 180x12 230x9 250x7 Standing BB Push Presses: 115x12 155x8 135x10 BB Upright Row: 95x12 115x10 EZ Bar Curls: 75x13 95x12 95x10 superset with Cable Tricep Pushdowns: #8x12 #9x12 #10x10 Felt good to SFW again. |
| Posted by: willpiazza31 Jul 21 2006, 09:00 PM |
| 7.21.06 7-8pm Incline DB Bench: 70x12 80x10 85x7 85x6 DB Flyes: 35x10 40x10 50x6 Bent Over BB Row: 155x12 205x8 225x5 Closegrip Lat Pulldowns: #12x10 #12x8 Seated DB Arnold Presses: 45x10 55x7 55x5 Incline DB Curls: 25x10 only 1 set, left shoulder felt uncomfortable Seated DB Curls: 40x9 40x8 Didn't feel strong today. Had to rush through workout because they close at 8pm on Fridays. SFW! |
| Posted by: willpiazza31 Jul 22 2006, 04:33 PM |
| 7.22.06 3:15-4:30pm Flat DB Bench: 75x12 85x10 100x8 HS Chest: 180x12 270x8 320x4 Deadlifts: 225x10 315x10 405x8 BB Standing Presses/Push Presses: 115x10 155x10 Long BB Row (one side): 135x12 180x10 180x10 EZ Bar Curls: 75x15 95x10 95x12 superset with Tricep Pushdowns: #9x12 #10x12 other machine 150x14 (some old fuck was using machine I wanted) Good workout, decent energy. Cut a couple exercises short by a set just to stay within 60-75 minutes. SFW!! |
| Posted by: willpiazza31 Jul 25 2006, 10:56 PM |
| 7.25.06 9-10pm DB Flat Bench: 75x12 90x10 100x7 100x6 HS Chest: 180x10 270x10 270x8 Bent Over BB Row: 165x12 205x10 235x6 BB Push Presses: 135x10 165x10 BB Upright Rows: 95x10 115x10 115x10 |
| Posted by: willpiazza31 Jul 28 2006, 08:34 PM |
| 7.28.06 7-8pm Incline DB Bench: 75x12 80x10 85x8 HS Incline: 180x12 270x8 270x6 Standing DB Arnold Presses: 45x8 45x8 45x10 Lat Pulldowns: #12x12 #14x10 #15x10 Long Bar BB Row (one side): 135x12 180x10 180x10 Seated Alt. DB Curls: 35x10 35x10 35x10 superset with Rope Tricep Cable Pulldowns: #8x12 #9x10 #9x10 For some reason the 45's felt like 60's on the arnold presses. Must've been tired from all the incline work right before. SFW!!!! |
| Posted by: willpiazza31 Aug 1 2006, 08:31 AM |
| 7.31.06 8:45-9:45pm Flat DB Bench: 75x12 85x10 100x8 100x6 HS Chest: 270x10 320x6 Bent Over BB Row: 185x10 205x8 245x3 HS Hi Row: 180x10 230x10 230x10 BB Upright Row: 95x10 115x10 115x10 DB Hammer Curls: 40x10 55x10 70x6 Started the first day of clen. Took 100mcg around 3:30pm. Felt a little jittery up until the coed softball game at 6pm. After the game chilled out at home for a bit then went to the gym. Didn't really feel anything different while on clen at the gym. SFW! |
| Posted by: willpiazza31 Aug 2 2006, 08:56 AM |
| 8.1.06 Deadlifts: 185x10 275x10 365x6 455x3 BB Push Presses: 135x10 no push 165x10 175x10 Lat Pulldowns: #12x10 #14x10 #15x6 BB Shrugs: 225x20 315x15 405x8 EZ Bar Curls: 75x15 95x12 95x10 Exhausting workout. Right arm near elbow was still sore from throwing over the weekend. Felt it a bit on curls and lat pulldowns. Day 2 of the clen at 100mcg. SFW!!! |
| Posted by: LedZeppelin Aug 2 2006, 12:45 PM |
| Nice deadlift, You could probably max out at around 500, btw what are these HS presses you talk about? |
| Posted by: ShakesAllDay Aug 2 2006, 12:46 PM | ||
I assume he means Hammer Strength presses. |
| Posted by: willpiazza31 Aug 2 2006, 02:11 PM | ||
Thanks already have. Scroll back some. I did 515lbs about a month ago. I thought about beating that last night but I wanted to save something for the rest of the workout. If I plan on maxing deadlift I'll do that and maybe a couple other things. It's fucking tiring. Yes HS = Hammer Strength. For chest my gym has a regular one and an incline one. |
| Posted by: willpiazza31 Aug 3 2006, 08:35 AM |
| 8.02.06 8:15-9:25pm Flat BB Bench: 135x12 185x10 225x10 295x2 Incline BB Bench: 135x10 185x10 185x6 Bent Over BB Rows: 185x10 205x10 225x5 DB Arnold Presses: 40x10 50x8 50x6 Seated Alt. DB Curls: 30x10 35x10 40x8 Seated DB Tricep Overhead Extensions: 65x12 75x10 75x10 Leg Press Machine: (not sure how much empty sled weighs) 270x15 360x12 450x10 Good energy today. Felt good to do BB benching again. My friend finally decided to workout with me so I had a spotter. SFW!!!! |
| Posted by: willpiazza31 Aug 3 2006, 10:21 PM |
| 8.3.06 9pm-10pm BB Squats: 135x10 225x10 315x5 didn't feel it today 225x10 Upright BB Rows: 95x10 115x10 125x10 Cable Crossovers: #6x12 #8x10 #8x10 Bent Over DB Rear Delt Raise: 20x10 25x10 30x10 HS Low Row: 180x10 230x10 230x10 Standing Cable Curls: #8x15 #10x15 #12x12 superset w/ Tricep Pushdowns: #9x12 #10x12 #12x8 Well 4th day in a row lifting. Thought about resting today but the body felt fine. I guess I wasn't 100% as evidenced by the squats. It's ok. Beats sitting at home like a fatass. Will rest tomorrow, Friday. SFW!!! |
| Posted by: willpiazza31 Aug 8 2006, 08:30 AM |
| 8.07.06 9-10pm Flat DB Bench: 75x12 85x10 100x8 100x6 HS Incline: 230x10 230x10 280x4 Bent Over BB Row: 185x10 205x10 205x10 BB Push Presses: 135x12 175x10 BB Upright Row: 95x10 115x10 EZ Bar Curls: 115x12 115x10 superset with Cable Tricep Pushdowns: #9x12 #11x8 Decent workout. Day 7 of the clen. Working great. Weighed 238lbs Saturday morning. New low on the home scale. I think this home scale is light by about 5 lbs but still it's going down. |
| Posted by: willpiazza31 Aug 10 2006, 08:48 AM |
| 8.9.06 9:15-10pm Deadlifts: 225x10 315x10 405x8 Seated Arnold DB Presses: 40x12 55x10 55x8 Lat Pulldowns: #13x10 #13x10 #13x8 DB Flyes: 35x10 40x10 Cable Crossovers from waist: 80x8 60x10 50x10 DB Hammer Curls: 45x10 60x10 70x6 Got to the gym late, had to hurry up and rush which meant less rest time between sets. Good energy and focus. Probably had to do with it being cool inside not muggy. Wished my gym closed later. SFW! |
| Posted by: willpiazza31 Aug 11 2006, 09:02 AM |
| 8.10.06 8:15-9:30pm Flat BB Bench: 135x15 225x10 255x8 255x6 Incline BB Bench: 185x7 185x7 185x6 Bent Over BB Row: 185x10 185x10 185x10 BB Seated Shoulder Press: 115x10 135x8 155x5 BB Shrugs: 225x20 315x20 405x10 EZ Bar Curls: 75x15 95x10 115x9 superset with Dips: BWx9 BWx8 BWx7 Good energy today. Good workout. A bit tired on the incline press right after flat bench. Also tried dips for the first time. Never did them before because of my left shoulder. Since it's been feeling better I gave them a shot. No pain so I'll have to incorporate these into my workout. Good shit. SFW!!! |
| Posted by: willpiazza31 Aug 15 2006, 08:42 AM |
| 8.14.06 9-10pm BB Squats: 135x12 225x10 275x10 295x5 BB Decline Bench: 135x15 185x12 225x15 BB Shoulder Press/Push Press: 95x12 135x10 135x10 HS Low Row: 180x10 200x10 250x8 EZ Bar Preacher Curls: 95x10 95x10 95x10 Cable Tricep Pushdown: #11x10 #12x5 #12x5 Had a softball game prior to the workout. Took less rest periods than normal just to finish everything. Overall decent energy. Legs are sore today from squatting. Completed 2 weeks of the clen. Starting weight on July 31st was 243lbs, ending weight August 14th was 238lbs. SFW!! |
| Posted by: willpiazza31 Aug 15 2006, 01:51 PM | ||
Word. That's what I'm planning to do. Right now I'm taking some ephedrine and caffeine. Hopefully I'll stay around 238 until my next cycle. |
| Posted by: willpiazza31 Aug 15 2006, 02:13 PM |
| Errr is that good for you? |
| Posted by: willpiazza31 Aug 15 2006, 03:24 PM |
| True but is it working? |
| Posted by: willpiazza31 Aug 15 2006, 03:39 PM |
Very interesting. I should give some clen to my cat. He's fat as hell.  |
| Posted by: willpiazza31 Aug 18 2006, 01:40 PM |
| 8.17.06 8:15-9:30pm Flat BB Bench: 135x15 225x10 275x4 very close to 5 315x0 got it up 3/4 and just stalled. Should've taken a longer rest for this attempt. Incline BB Bench: 185x8 205x5 225x3 Bent Over BB Row: 135x12 185x10 235x4 Closegrip Lat Pulldown: #12x10 #14x10 #14x10 Seated DB Arnold Press: 40x12 50x10 60x6 Standing Cable Curls: #12x15 #13x12 #15x8 (whole stack) DB Tricep Extensions: 65x12 75x10 85x8 Decent energy. Didn't get much sleep the night before. Noticed more veins popping out in my arms during workout. Probably due to AAKG preworkout. SFW!!! |
| Posted by: willpiazza31 Aug 22 2006, 09:07 AM |
| 8.21.06 8:15-9:30pm Felt a little tired going in, needed more sleep than I got the night before. Also my right arm was sore from pitching on Saturday and playing ball all weekend. It hurt my numbers on bench and it was sore for the rest of the workout. Flat BB Bench: 135x15 225x10 245x6 225x8 Incline BB Bench: 185x8 185x8 185x7 Bent Over BB Row: 135x15 185x10 205x10 Seated DB Arnold Presses: 40x12 50x9 50x6 Closegrip Lat Pulldown: #12x12 #13X10 #14x10 Seated Alt DB Curls: 30x10 40x10 40x10 Cable Tricep Pushdowns: #10x12 #12x6 #11x8 SFW!!!! |
| Posted by: willpiazza31 Aug 22 2006, 11:03 PM |
| 8.22.06 9:30-10pm Short workout today. BB Squats: 185x12 225x10 315x10 BB Push Presses: 135x12 185x8 185x6 BB Shrugs: 275x10 325x15 HS Hi Row: 180x12 270x10 180x15 SFW!! |
| Posted by: willpiazza31 Aug 23 2006, 10:31 PM |
| 8.23.06 9-10pm Deadlifts: 185x12 275x10 405x5 495x1 525x1 new pr HS Incline Chest: 180x15 270x10 320x6 BB Upright Row: 95x12 125x10 not the best form 105x10 EZ Bar Curls: 75x15 95x10 DB Hammer Curls: 50x10 60x10 70x8 Felt like maxing out on deads today so I went for it. I wouldn't say I smoked the 525 but it still went up with mad effort. Sure felt good. SFW!!! |
| Posted by: slikkballa31 Aug 27 2006, 12:41 AM |
| What kind of training routine are you on?..seems like a lot of sets, and your doing same body parts multiple times a week. And by the look of you weights seem pretty strong, keep it up. |
| Posted by: willpiazza31 Aug 27 2006, 09:02 AM | ||
Just some frequency training with whatever I feel like doing. The SFW method. |
| Posted by: willpiazza31 Aug 27 2006, 07:42 PM |
| 8.27.06 2-3pm DB Incline Press: 65x12 80x10 90x7 Bent Over BB Rows: 185x10 205x10 225x8 HS Incline: 180x15 270x8 HS Pullover: 180x10 270x10 270x8 Lat Pulldowns: #12x10 #14x10 Incline DB Curls: 25x10 30x10 30x8 Rope Tricep Pulldowns: #8x10 #9x7 #8x10 Tried the pullover machine for the first time ever. Felt great contraction in the lats. I like this exercise. Will do more of this one. SFW!!! |
| Posted by: slikkballa31 Aug 27 2006, 08:03 PM |
| ahh ok cool.......whats SFW btw? |
| Posted by: willpiazza31 Aug 27 2006, 08:39 PM |
| smash fuckin weights |
| Posted by: willpiazza31 Aug 28 2006, 09:33 AM |
| Started another 2 week cycle of clen like an hour ago.  This morning weight was 239lbs. |
| Posted by: willpiazza31 Aug 28 2006, 10:36 PM |
| 8.28.06 8:45-9:45pm BB Squats: 135x15 185x12 225x12 275x10 325x6 Seated DB Arnold Presses: 40x12 50x10 60x9 Long BB T-Bar Rows: 135x15 180x12 225x8 Bentover DB Rear Delt Raises: 25x10 25x10 30x10 DB Hammer Curls: 55x10 60x10 70x10 Pec Dec Machine: 135x12 165x12 210x6 Had some soreness in traps, upper back, triceps from yesterday's workout. Was tired after work, thought I was gonna suck ass at squats but they weren't so bad. Will rest tomorrow. Started Day 1 of second 2 week clen cycle today. SFW!! |
| Posted by: willpiazza31 Aug 30 2006, 06:20 PM |
| 8.30.06 10-10:45am Took day off today to go to Yankees game. Wasn't sure if I was going to be able to SFW later so I went in the morning to get it out of the way. Had to be out by 11am so I just did a few things to get in and out fast. Flat DB Bench: 75x12 85x10 100x10 new pr on reps HS Incline Chest: 180x12 270x7 Deadlifts: 225x12 315x10 406x6 BB Upright Row: 90x12 100x10 110x10 This is probably the earliest I've ever trained and the energy I had was pretty good. Woke up around 9am. Took shorter rest between sets since I was pressed for time but strength and energy was still pretty good. SFW!!! |
| Posted by: willpiazza31 Aug 31 2006, 10:05 PM |
| 8.31.06 8:15-9:30pm BB Decline Bench: 135x15 185x12 225x12 275x9 (almost 10, didn't quite lock it out) BB Rows: 135x12 185x10 235x8 BB Push Presses: 135x12 185x8 185x8 HS Pulldowns: 180x12 270x8 270x6 BB Shrugs: 225x20 325x15 385x10 EZ Bar Preacher Curls: 75x15 95x8 95x8 Cable Tricep Pushdowns: #10x12 #12x7 #11x8 Almost didn't workout today but my evening plans were cancelled so went to SFW with my friend. Shoulder felt fine during declines, very happy about that. Good energy, got a bit tired towards the end but sucked it up. Will rest tomorrow and maybe Saturday, not sure. SFW!!! |
| Posted by: mikeack Aug 31 2006, 10:35 PM |
| wait till u start your cycle willis. huge gains comin up!!!!!!! |
| Posted by: willpiazza31 Sep 1 2006, 08:30 AM | ||
Tell me about it. When I did SD last fall I was throwing weights around. It was fun. |
| Posted by: mikeack Sep 1 2006, 05:04 PM |
| word up i hear that, its the shit thats why. i like taking superdrol and doing wrist curls all day and thats it |
| Posted by: willpiazza31 Sep 4 2006, 11:07 AM |
| 9.3.06 2-3pm DB Incline Bench: 65x12 85x9 85x7 80x8 HS Incilne: 180x12 270x8 300x7 Long BB T-Bar Row: 135x15 205x10 205x10 Seated DB Arnold Press: 45x12 55x10 60x8 Lat Pulldowns: #14x10 #15x10 #15x6 DB Rear Delt Raises: 25x10 30x10 30x10 Energy wasn't there today. Didn't feel strong. Oh well it happens. SFW!!! |
| Posted by: willpiazza31 Sep 5 2006, 11:06 PM |
| 9.5.06 9-10pm DB Flat Bench: 75x12 85x10 100x10 110x6 HS Chest: 270x12 360x6 BB Rows: 185x10 205x10 225x8 BB Upright Row: 95x12 115x10 HS Pulldown: 180x10 270x6 Hack Squats: 2 plates per side x10 2 plates x10 Incline DB Curls: 25x10 30x10 35x6 Great energy today. Would've done a few more sets but only had an hour to train. Did the hack squats for the first time ever. It's a very awkward movement. Not sure if I can get into it. Might just stick with regular squats. SFW!!! |
| Posted by: willpiazza31 Sep 7 2006, 09:59 PM |
| 9.7.06 9-10pm Incline DB Bench: 65x12 85x10 90x8 90x7 HS Incline Chest: 180x12 270x10 Deadlifts: 225x12 365x10 415x6 Smith Machine Shoulder Press: 125x10 155x9 175x5 DB Hammer Curls: 50x10 60x10 70x8 superset with: Cable Tricep Pushdowns: #10x12 #11x10 #11x7 Energy was decent tonight. Felt stronger on the incline DB presses. Making good progress there. Chest feels harder and thicker each day. Tried the smith machine presses for first time in a long time. Would've done BB push presses but too fucking tired for that right after deads. Felt stronger on them after doing BB presses for the past 2 months or so. SFW!! |
| Posted by: willpiazza31 Sep 9 2006, 10:11 PM |
| 9.9.06 1:30-2:15pm Had some shit to do prior and had to be ready for something around 3pm so I had to squeeze in some quick training. Nothing major here, just glad to SFW. BB Push Presses: 135x10 strict set, no push 155x12 185x10 HS Hi Row: 180x12 250x10 250x10 Closegrip Lat Pulldown: #14x8 #12x10 #11x10 Machine Pec Dec: 165x12 180x8 180x7 Preacher EZ Bar Curl: 75x15 95x8 95x6 Decent energy. Didn't get much rest in between sets since I had to be in and out fairly quick. Went to the batting cages like an hour before this, took about 75 swings. Getting ready for fall ball season on Sunday!!! SFW!!! |
| Posted by: willpiazza31 Sep 11 2006, 10:53 PM |
| 9.11.06 8:15-9:30pm BB Flat Bench: 135x20 225x10 275x5 new pr on reps 315x1 HS Chest: 230x10 360x8 BB Row: 185x12 185x10 tried reverse grip 235x8 Seated DB Arnold Presses: 50x10 60x7 60x5 BB Upright Row: 95x12 115x10 Seated Alt DB Curls: 35x10 40x10 45x6 Cable Tricep Pushdown: #11x12 #12x9 #13x5 Good energy today. SFW!!! |
| Posted by: willpiazza31 Sep 12 2006, 10:13 PM |
| 9.12.06 9:15-10pm Good energy. Again had to rush the training since they close at 10pm. Right shoulder was a little sore for some reason. It was annoying all day long but didn't really feel it after warming up. Didn't do a 4th set of squats. Kinda felt something weird in my glutes and hams, like a tingly feeling. Nothing major but I didn't want to chance it with 300+ lbs on my back. So I did some leg press to get more work in. Was exhausted at the end of all this. BB Squats: 135x15 225x10 315x10 Leg Press: 3 plates sidex15 5 plates sidex10 Long BB T-Bar Rows: 135x15 180x10 225x8 HS Pulldowns: 180x12 270x6 230x6 Low Cable Crossovers: 30x10 25x10 HS Low Row: 180x10 270x10 Bent Over DB Rear Delt: 25x12 30x10 DB Hammer Curls: 60x12 Tried the waxy maize starch for the first time today PWO. Mixed about 1.5 scoops (ON's scoop about 45g) of WMS, 5g creatine mono, 5g glutamine, 3g AAKG and drank. Tasted like chalk. Gotta get used to it. Then 20 minutes later mixed my whey and bcaa's and drank. After drinking the WMS my muscles kept their pumped hard feel. Not sure if this what the WMS is supposed to do. Will up it to 2 scoops next time, about 60g. SFW!! |
| Posted by: willpiazza31 Sep 15 2006, 08:55 AM |
| 9.14.06 8:15-9:30pm BB Incline Press: 135x15 185x10 225x6 225x3 HS Incline: 180x12 230x10 Rack Deadlifts: 225x15 365x12 405x10 495x8 HS Hi Row: 180x12 250x10 270x8 Smith Machine Shoulder Presses: 125x10 155x10 175x6 EZ Bar Preacher Curls: 75x10 95x10 95x10 Rope Tricep Pushdown: #8x12 #9x9 #9x9 Looks like I hurt my right shoulder a little bit following Monday's training. It was sore through yesterday morning. Really felt it while doing BB incline. Same problem I had last fall but this time it's the right shoulder not left shoulder. Pisses me off. I'll have to go back to DB's and see if it still bothers me. Waxy Maize Starch: Took one scoop (about 35g) preworkout with 10g Xtend, 3g AAKG, 3g Tyrosine. The one thing I noticed about the workout is that I had more strength. Especially at the end of the workout when I'm usually tired. I banged out more reps on these exercises than last time. It could be from the extra glycogen the WMS provides. Took 2 scoops postworkout with creatine and more bcaas. Other than my right shoulder hurting I felt hard and pumped, especially in the shoulder and arms. Again 20 minutes after I took my normal whey pwo shake. So I think WMS really works. Will continue to use 1 scoop pre and 2 scoops post workout. Too early to tell any major changes but so far the added endurance is a plus. SFW!!! |
| Posted by: Josh47933 Sep 16 2006, 03:07 AM |
| My WMS arrived yesterday and I took 1.5 scoops post workout w/ orange Xpand in a Blender Bottle. It mixed very well and even tasted pretty good w/ the Xpand. I may have to try it your way, w/ the 3 scoops total. Are you using that as your only post workout carb or are you also doing a simple sugar? I drank about 28 oz. of Gatorade a few mins after the WMS. Not sure if I needed it or not but didn't wanna take chances so I did it....then had my WPI about 20 mins later. |
| Posted by: willpiazza31 Sep 16 2006, 01:54 PM |
| The first time I used WMS I drank it plain with water. The taste left a lot to be desired. It tasted like starch. The Xtend sure helps. After the post workout WMS I mix like 25g of dextrose in with my whey. |
| Posted by: Josh47933 Sep 16 2006, 04:25 PM |
| Ok, that's pretty much what I did, as far as the macros go, just like 15 more grams of carbs. I was prob getting about 40 or so grams of simple carbs from the Gatorade. I figure another 15 grams doesn't hurt post workout. I usually do 2 scoops of WPI, or about 46 grams.<br><br>pre workout, I've been using a maltodextrin/amino/caffiene blend I got on clearance at GNC. It gives me like 50 grams of carbs, so I dunno if it'd be necessary to do the 1 scoop of WMS in w/ that...whatcha think? I'm bulking w/ my cycle, so it might actually help. |
| Posted by: willpiazza31 Sep 16 2006, 08:21 PM | ||
I was just reading that thread at Intense Muscle and some guys were using a scoop preworkout with some good results. I've seen some good results as far as endurance doing it this way. Maybe it's just the extra carbs and not the WMS in and of itself but still. I do feel harder and more fuller off of it. This is some expensive shit so just saving the WMS for postworkout will make it last longer. That GNC blend will work, the carbs should give you a good kick. For preworkout I mix the following: 2-3 scoops Xtend 3g AAKG 3-4g L-tyrosine 5g creatine 1 heaping scoop WMS (ON's scoop about 35g) 1st PWO mix: 2 scoops Xtend 2g AAKG 5g creatine 5g glutamine 2 scoops WMS (70g) 2nd PWO mix taken about 20-30 minutes later: 48-50g whey (ON's) 25g dextrose |
| Posted by: willpiazza31 Sep 16 2006, 08:30 PM |
| 9.16.06 1:15-2:15pm BB Rows: 155x15 185x10 235x8 HS Lo Row: 180x15 230x10 280x8 BB Upright Rows: 95x10 115x10 115x10 Standing Chest Cable Crossovers: 60x10 70x10 70x8 DB Hammer Curls: 50x10 60x10 70x10 Standing Cable Curls: #12x12 #13x10 #15x6 Rear Delt Machine: 70x10 75x10 90x8 Right shoulder still hurting. Felt it in the cable crossovers, little bit in upright rows, and cable curls at the top of the contraction when heavy. Sucks I hope it goes away. Muscles felt hard and pumped from the 1 scoop of WMS preworkout. I like this stuff a lot. It gives me a very full, pumped feeling during the day. It's also helping me in the gym. Been noticing that I have more endurance towards the end of the workout. Resting tomorrow, have baseball game doubleheader. I hope I can throw. Gonna stick on an Icy Hot patch and load up on the Advil. SFW!!! |
| Posted by: Josh47933 Sep 17 2006, 06:57 AM |
| I fucked up my right shoulder once...I was going too deep on bench dips and tweaked it. That pretty much sucked cuz it was nagging and lasted a good while. It was the the point where i couldn't really train anything involving the shoulder joint for a couple months. Be very careful pushing it or you'll regret it. I eventually went to a chiro about it and had accupuncture done. That seemed to help and it eventually went away. Nowadays I don't have pain there, but like on incline benching, it shows the my right shoulder isn't quite as strong as my left. |
| Posted by: willpiazza31 Sep 17 2006, 04:04 PM |
| So I played 2 ball games this morning. Only one in the field though. Throwing wasn't as bad as I thought it would be. Swinging a bat was ok but I did feel it a little bit. Overall it's feeling better so that's a good sign. The icy hot patch helped as did the Advils. Tomorrow I'll give DB presses a shot to see how I feel. It's weird though. It seems most of the pain is under the side delt not exactly under the shoulder. |
| Posted by: Josh47933 Sep 17 2006, 04:11 PM |
| Mine was right on the actual ball of the shoulder joint, so your's is prob just a strain of the muscle or something. That's good that it's feeling better. Mine stayed painful for a while. |
| Posted by: willpiazza31 Sep 18 2006, 10:07 PM |
| 9.18.06 8:15-9:30pm Well my right shoulder was feeling better today so I decided to give BB benching try. Plus my friend worked out with me. When alone I do DB's. The first set hurt but it seemed the slower I went the more bearable the pain was. So I just kept it light and the reps very slow and controlled. No explosive reps or anything like that. Rest of the workout was ok. Was pissed about my shoulder but what can you do. Tried to do arnold presses but that hurt so just did regular DB shoulder presses which didn't hurt. BB Flat Bench: 135x15 185x15 225x9 185x17 HS Chest: 180x15 180x14 180x15 BB Squats: 135x15 185x15 335x7 pussied out, was good for 3 more hard reps Seated DB Shoulder Presses: 40x15 60x5 55x10 HS Pullovers: 180x12 230x10 230x10 Seated DB Curls: 30x12 40x9 50x5 Cable Tricep Pushdowns: #12x9 #11x8 #10x9 ran the rest of the stack up to #3, got between 4-8 reps each set. Not sure if it was from the higher reps or the WMS preworkout but my chest and arms were pretty pumped today. Been noticing a very full feeling from the regular use of WMS. Weight is up a couple pounds too. Could be the extra glycogen storage from it? SFW!!! |
| Posted by: mikeack Sep 18 2006, 11:03 PM |
| hows the shoulder willis? i have a ton of problems from past sports injuries and wear and tear. im getting hurt it seems every week now that football started. back, arms, ass, thighs. make sure you do a lot of stretches for shoulders, i take a 10 pound weight and stretch the shit out of my rotator in between every set when im doing chest, it helps by the 3rd or 4th set. |
| Posted by: willpiazza31 Sep 19 2006, 12:53 AM |
| It sucks. I will have Friday-Sunday maybe Monday off so maybe the rest will help it. |
| Posted by: willpiazza31 Sep 19 2006, 10:20 AM |
| If I could score some gear I'd be all over it. |
| Posted by: willpiazza31 Sep 19 2006, 10:44 AM |
| That's why I didn't go to one last fall when my left shoulder was fucked up. I just kept working it and eventually it went away. Now it's like 100%. |
| Posted by: willpiazza31 Sep 26 2006, 09:41 PM |
| 9.26.06 9-10pm Back at the gym after a 1 week layoff (due to a couple softball games and a Vegas trip) The right arm still hurts. I don't think it's a shoulder issue. I think it's tendonitis or some shit like that. The pain is under my delt near where the bicep meets it. The discomfort is different from my left shoulder problem I had last fall. It's feeling better for normal day to day activity but tonight at the gym it still bothered me for chest presses. DB Flat Bench: 65x12 stopped after this set. right arm bothered me BB Rows: 185x12 205x10 225x10 HS Chest: (felt discomfort but not as much as DB's, went light) 180x12 180x15 180x15 HS Lo Row: 180x12 230x10 280x8 Seated DB Shoulder Presses: 40x15 55x10 70x6 EZ Bar Curls: 95x15 115x10 superset with Cable Tricep Pushdowns: #11x10 #10x10 Well looks like I won't be working chest that much due to the right arm pain. Grinded through the HS chest just to get some work in. This blows. Hope it heals up soon. SFW!! |
| Posted by: mikeack Sep 26 2006, 10:17 PM |
fuckin shit will. its always the shoulders. the pain stays for weeks, then goes away out of nowhere. same thing happens to me. i just suck it up and cry when i go home. its been like that forever with me. thats the price u pay for being jacked  |
| Posted by: willpiazza31 Sep 27 2006, 09:51 PM |
| 9.27.06 9:15-10pm BB Squats: 135x15 225x10 315x5 not into it today Leg Press Machine (weight of plates): 270x15 450x10 540x6 BB Upright Row: 95x12 115x10 125x10 Lat Pulldowns: #12x10 #14x10 #16x6 Bent Over DB Rear Delt Raise: 25x12 30x10 30x12 HS Incline Chest: 90x12 90x15 So so workout, wasn't really into squats. Also still pissed off about right arm pain. Wasn't planning on doing anything for chest but went ahead and sat in the HS incline machine to try it out. Went really light and felt it a little. Tried to put on another plate for 180lbs total and fuck no it hurt.  So just went back down to 90lbs just to get some reps in. I miss my chest pump from when healthy. SFW err sorta |
| Posted by: willpiazza31 Sep 28 2006, 09:40 PM |
| 9.28.06 9-10pm 3/4 Rack Deadlifts: 225x15 365x12 425x10 545x3 BB Shrugs: 275x20 315x15 405x10 HS Pullovers: 180x12 180x10 180x8 HS Shoulder Press: 90x12 right arm pain was bearable 180 hurt too much had to stop EZ Bar Preacher Curls: 75x15 105x9 105x8 superset with Rope Tricep Pulldowns: #8x10 #8x9 #9x8 Pec Dec Machine: 125x12 135x12 Good training session. Pain in right arm still there. Gave the HS shoulder machine a shot but once I got past warmup weight the pain was too much so I had to ax that. Must be the angle of the handles. Regular shoulder DB presses don't hurt. Tried out the pec dec machine and the pain was there but it was bearable. Just sucked it up and pounded out the 2nd set. Gotta get in some chest training when possible. Probably rest tomorrow and back at it Saturday. SFW!!! |
| Posted by: willpiazza31 Oct 1 2006, 04:49 PM |
| 10.1.06 2:30-3:30pm BB Rows: 135x15 205x10 245x8 Seated DB Presses: 50x12 60x10 70x9 Seated Cable Rows: #14x12 #17x10 #20 (whole stack)x10 BB Upright Rows: 100x10 100x10 110x10 Bentover DB Rear Delt Raises: 30x10 30x10 30x10 DB Hammer Curls: 55x10 70x10 70x8 Good energy. Didn't try any chest exercises because I want to rest my right shoulder some more. SFW!!! |
| Posted by: willpiazza31 Oct 2 2006, 09:28 PM |
| 10.2.06 9:15-10pm BB Squats: 135x15 225x10 275x10 325x5 Closegrip Lat Pulldowns: #12x10 #14x8 #14x8 HS Pullover: 180x12 200x8 200x9 DB Side Laterals: 25x10 25x10 25x10 EZ Bar Curls: 95x12 125x5 superset with Cable Tricep Pushdowns: #11x10 #12x8 Not sure if it was because of the squats or something else but I was pretty fuckin beat at the end. Felt like passing out or sum10. Wanted to do some leg press but ran out of time. Still no chest exercises because of right shoulder. SFW!!! |
| Posted by: willpiazza31 Oct 3 2006, 10:31 PM |
| 10.3.06 9:15-10pm Good news today! Right shoulder was feeling better at work so I decided to give the chest a workout to see. Stayed light and reported minimal pain. Slight discomfort but enough to get some work in. DB Incline: 40x20 60x12 60x12 HS Incline: 180x15 180x12 180x12 HS Hi Row: 180x12 270x10 270x9 Seated Smith Shoulder Presses: 125x10 145x10 Seated DB Curls: 35x10 45x5 Rope Tricep Pulldowns: #10x12 #11x8 #11x5 3rd straight training day. Not as strong but energy was good. A little excited that I was able to work chest and about the improvement in my right shoulder. Rest day tomorrow and hopefully on Thursday I'll be able to work more chest with less shoulder pain. Quads are fuckin sore as hell from squats yesterday. SFW!!! |
| Posted by: willpiazza31 Oct 5 2006, 08:14 PM |
| 10.5.06 7:45-8:45pm Rack Deadlifts: 225x15 365x12 428x8 545x3 BB Shrugs: 315x20 365x15 365x15 Flat DB Bench: 50x15 60x12 60x10 HS Chest: 180x15 230x12 230x10 Seated DB Shoulder Press: 60x10 70x6 Just wanted to get a short SFW session in so I could get home to watch the Mets game. My right shoulder is still annoying. Again went light on the chest exercises. Went slow and controlled. The pain was still there but it was bearable. It would probably hurt a lot more if I went heavier. Just gonna have to lift light until this shit goes away I guess. SFW!!! and go Mets!!! |
| Posted by: willpiazza31 Oct 7 2006, 05:34 PM |
| 10.7.06 4:30-5:30pm BB Rows: 135x15 185x12 235x8 DB Incline Bench: 50x15 60x12 70x10 80x8 HS Pullovers: 180x12 200x12 230x6 BB Upright Rows: 95x12 105x10 125x6 HS Lo Row: 180x12 270x10 270x8 DB Hammer Curls: 55x10 70x10 75x7 Decent energy today. Tested out right shoulder with DB incline and it's improving. Didn't think I'd get up to 80 lbs without pain but felt ok after every set so kept going up in weight. I did feel it but the pain is getting less each training day. Good shit. I've been taking Omega Flex to help out. Been on it for like 3 days now. This stuff helped me out in the beginning of the year with my left shoulder. SFW!!! |
| Posted by: willpiazza31 Oct 10 2006, 08:45 AM |
| 10.9.06 9:10-10pm Squats: 135x15 225x12 315x5 365x2 Flat DB Bench: 50x15 60x12 75x10 Long BB T-Bar Row: 135x15 180x15 225x10 EZ Bar Preacher Curls: 95x10 105x6 Time seemed to fly by today. Had a few more things to do but ran out of time. Good energy today, especially on squats. Right shoulder was still annoying on flat bench but had to deal with it. Can't really go heavy yet. SFW!!! |
| Posted by: willpiazza31 Oct 11 2006, 08:40 PM |
| 10.11.06 2:50-4:10pm DB Incline Bench: 50x15 60x12 70x10 80x8 3/4 Rack Deadlifts: 225x15 365x10 425x10 545x6 BB Shrugs: 315x20 405x12 Seated DB Shoulder Press: 50x12 60x10 75x6 Seated DB Curls: 35x10 40x10 40x6 Cable Tricep Pushdown: #11x10 #12x8 #13x4 Good energy today, pretty good SFW session. Was pretty gassed by the time curls rolled around. Body felt beat afterwards, good feeling. Made a 3 rep improvement on last deadlift set. Felt good about that. Gotta go heavier next time. Right shoulder was still annoying. Gonna have to stay lighter and just work around it since it hasn't gotten any worse. Sucks Mets got rained out. Rain sucks sometimes. SFW!!! |
| Posted by: willpiazza31 Oct 14 2006, 11:56 AM |
| 10.10.06 7:15-8pm DB Flat Bench: 50x20 75x12 75x10 85x10 BB Rows: 185x12 235x8 255x6 HS Pullovers: 180x12 230x8 BB Upright Rows: 95x10 105x10 105x10 supersetted with HS Low Row: 180x12 200x10 200x10 EZ Bar Curls: 75x12 105x10 supersetted with Rope Tricep Pulldowns: #8X12 #10X9 Had to SFW quickly, they close at 8pm on Fridays. Needed to superset a few things to make it happen. Good energy, supersets were tiring so used less weight than normal. Right shoulder is still annoying but again had to work around it. It seems to hurt more in the first couple sets when not warm. Once warmed up a bit it hurts less so to speak. Went up to 85lbs and felt ok. Gotta deal with it. SFW!!! |
| Posted by: willpiazza31 Oct 15 2006, 01:19 AM |
| 10.14.06 5-6pm Squats: 135x15 225x10 315x7 not feeling it 315x6 still not feeling it SLDL: 135x15 165x12 205x10 Lat Pulldowns: #14x10 #14x10 #13x10 Rear Delt Raises: 25x12 some pain in my left bicep Machine Rear Delts: 75x15 90x15 felt better, no pain this method DB Hammer Curls: 55x10 65x10 80x6 Well well. I think I should see a doctor or some shit. My right shoulder is still annoying and now my left arm bicep area is acting up sometimes. Not sure what's going on. I feel beat. Do I need more rest? It just sucks, can't concentrate on SFW because of the discomfort some exercises cause. I just want to know what I have and maybe I can get an injection or something. On another note....did SLDL for the first time ever. Felt great. Like the exercise a lot. Will probably feel sore tomorrow. Looking forward to moving up in weight on this exercise since the weight I did today felt light. On the last set I stood on a 45 plate to get more of a stretch in the hams. SFW!!!! |
| Posted by: willpiazza31 Oct 16 2006, 10:06 PM |
| 10.16.06 8:15-9:15pm BB Incline Bench: 135x15 185x10 205x5 185x10 Long BB T-Bar Rows: 135x15 225x10 235x10 Seated DB Shoulder Press: 50x12 65x10 75x5 HS Hi Row: 180x12 280x10 300x9 EZ Bar Preacher Curls: 75x15 95x9 95x8 Cable Tricep Pushdowns: #11x10 #12x9 #10x12 Ok training day. Right shoulder still annoying on incline. The pain is tolerable but I can't stop thinking about it and I'm afraid to really push it during a set so I don't have that same strong feeling. Hamstrings are sore as fuck from SLDL's on Sat. They were sore yesterday too. Damn. Walking sucked this morning. SFW!! |
| Posted by: willpiazza31 Oct 21 2006, 06:45 PM |
| 10.20.06 7-8pm 3/4 Deadlifts: 225x15 365x10 455x6 565x3 BB Shrugs: 315x20 405x10 DB Flat Bench: 50x20 70x12 85x10 90x10 BB Upright Rows: 95x10 105x10 125x6 DB Hammer Curls: 55x10 70x8 80x5 Right shoulder felt great. Very little discomfort that didn't interfere with the DB presses. For that reason I went up to the 90's to test it out even more. Felt great but stopped there and didn't go heavier. SFW! |
| Posted by: willpiazza31 Oct 21 2006, 06:51 PM |
| 10.21.06 3:45-4:45pm BB Rows: 185x12 235x8 255x6 DB Incline Bench: 55x12 55x12 65x12 75x10 85x8 HS Pullovers: 180x12 230x10 DB Seated Shoulder Press: 60x10 70x6 70x6 Alt DB Curls: 35x10 40x10 40x10 Right shoulder felt a little sore from yesterday's SFW and the first two sets of 55's were pretty bothersome. Kept with it and found that if held the DB's a little bit wider the discomfort almost went away. SFW!! |
| Posted by: willpiazza31 Oct 25 2006, 08:55 AM |
| 10.24.06 8:15-9:30pm BB Squats: 135x18 225x10 315x8 365x2 BB Flat Bench: 135x15 185x10 225x10 right shoulder hurt 245x5 right shoulder hurt Long BB T-Bar Row: 135x15 225x10 250x8 BB Upright Row: 95x10 115x10 135x6 Rear Delt Machine: 105x12 105x10 90x15 EZ Bar Preacher Curls: 75x12 95x10 105x6 Cable Tricep Pushdowns: #11x10 #12x10 #13x5 Right shoulder hurt during the BB flat bench even though it's been feeling great outside the weight room. Today it hurts too. It usually hurts the day after SFW. Only did BB instead of DB since my friend went to SFW with me. SFW! |
| Posted by: willpiazza31 Oct 26 2006, 09:44 AM |
| 10.25.06 SLDL: 135x15 185x12 205x10 225x12 Seated DB Shoulder Press: 60x10 75x7 75x5 Lat Pulldowns: #14x10 #14x10 #15x8 HS Lo Row: 200x10 230x10 230x8 DB Front Delt Raises: 30x10 30x10 35x10 DB Hammer Curls: 60x10 75x8 75x6 Did not do any chest to give the right shoulder more rest. Gotta work the shoulders more now, more shoulder presses and shit since I'm pretty weak in that department. SFW! |
| Posted by: willpiazza31 Oct 27 2006, 08:46 AM |
| 10.26.06 9-10pm DB Incline Press: 55x15 65x12 80x8 80x9 85x8 Pec Dec Machine: 120x12 140x12 160x12 BB Rows: 225x10 245x8 BB Shrugs: 315x20 405x10 405x10 HS Pullovers: 190x12 240x8 240x6 Seated Alt. DB Curls: 45x10 45x8 Rope Tricep Pulldowns: #9x10 #10x8 Same discomfort on the shoulder today. It was manageable though. It comes into play a little bit on curls when nearing the top of the motion. Oh well, gotta deal with it. SFW!!! |
| Posted by: Josh47933 Oct 30 2006, 12:44 AM |
| Did you get word about the 3 day WMS sale? |
| Posted by: willpiazza31 Oct 30 2006, 09:26 AM |
| No I haven't. I'm running low too. Is it a good sale? When does it end? |
| Posted by: willpiazza31 Oct 30 2006, 10:20 PM |
| 10.30.06 8:15-9:30pm BB Flat Bench: 135x15 185x12 225x10 265x5 225x9 BB Rows: 185x12 235x8 255x6 Seated DB Shoulder Press: 60x10 75x5 75x5 Closegrip Lat Pulldown: #12x10 #14x10 #15x8 BB Upright Row: 95x10 115x10 115x10 EZ Bar Curls: 95x12 115x10 115x10 Cable Tricep Pushdown: #11x10 #13x8 #14x6 Pretty decent training session today taking into account the alcohol abuse that took place all day Saturday. Right shoulder is feeling better. There's still a tingle in there but the 265 set wasn't that bothersome. Wanted to go heavier but chose not to push it so just banged out some more 225 reps instead. Gotta be patient with this injury. SFW! |
| Posted by: Succio Oct 30 2006, 10:24 PM |
| i think youd be better off doing shoulders on a different day than chest |
| Posted by: willpiazza31 Oct 30 2006, 10:26 PM | ||
I don't do only one bodypart splits. |
| Posted by: Succio Oct 30 2006, 10:31 PM |
| yea i know, but your puttin your shoulders under alot of stress if your gonna be doing them right after bench pressing. i dont know, i kinda hurt my shoulder doing that, and i definitely feel stronger now that shoulders is on a diff day. |
| Posted by: willpiazza31 Oct 30 2006, 10:32 PM |
| Oh I see what you mean. It's weird though because my shoulder only hurts when I bench press, either flat or incline. The other shoulder movements don't hurt at all. If it did yeah I would split it up. |
| Posted by: Succio Oct 30 2006, 10:36 PM |
| yea same here, i feel it in my left shoulder on flat bench, but on military press i dont feel it at all |
| Posted by: willpiazza31 Oct 31 2006, 10:50 PM |
| 10.31.06 9-10pm Deadlifts: 225x10 315x8 455x3 545x1 565x1 new PR!! BB Shrugs: 365x12 365x12 365x12 HS Pullovers: 180x10 230x8 250x6 DB Hammer Curls: 70x8 80x8 85x8 Nothing fancy today, just regular deadlifts after doing rack deads for over a month. Felt great so decided to go for a PR. SFW!! |
| Posted by: willpiazza31 Nov 2 2006, 04:38 PM |
| 11.2.06 1:40-2:15pm Squats: 185x12 225x10 335x8 DB Incline Bench: 60x12 75x10 85x9 HS Hi Row: 180x12 270x10 290x8 Seated Alt. DB Curls: 45x10 50x7 Rope Tricep Pulldowns: #10x10 #11x8 Decided to SFW during lunch break. I think I might do this more often if I'm going to be busy in the evening. The gym is empty, no fucktards running around..perfect. Only downside is that I'll have to keep it within 30-45 minutes tops in order to get back to work at a decent hour. I was gassed today after doing all this shit in a short period of time. I guess it's not a bad thing either. SFW!!! |
| Posted by: willpiazza31 Nov 4 2006, 03:30 PM |
| 11.4.06 2-2:45pm DB Seated Shoulder Press: 60x10 75x7 75x5 75x5 BB Upright Row: 95x10 115x10 115x8 Lat Pulldown wide grip: #14x10 #15x8 #16x8 Pec Dec Machine: 160x10 180x10 180x8 EZ Bar Curls: 95x12 95x10 Chins: 6xBW (240lbs) Cable Tricep Pushdowns: #12x10 #14x3 #13x5 Chins: 6xBW (240lbs) Decent energy today. Nothing really exciting to report. SFW!!! |
| Posted by: willpiazza31 Nov 6 2006, 11:10 PM |
| 11.06.06 8:10-9:20pm BB Flat Bench: 135x20 185x10 225x10 BB Rows: 185x12 235x8 265x6 SLDL: 135x12 195x10 235x10 Lat Pulldown, closegrip: #12x12 #14x10 #16x8 HS Pullovers: 180x12 230x8 230x6 Chins: BWx4,3,3 DB Hammer Curls: 60x10 70x8 80x6 Had to stop after 3 sets of BB bench press. The right shoulder was being a bitch and hurt too much to continue. SFW!! |
| Posted by: willpiazza31 Nov 8 2006, 09:37 AM |
| 11.07.06 8:15-9:25pm Rack Deads 4 pin: 225x12 365x5 455x3 545x3 605x2 BB Shrugs: 315x16 405x10 425x10 Seated DB Shoulder Press: 60x10 75x5 80x5 85x3 BB Upright Row: 95x10 115x10 135x8 EZ Bar Curls: 95x12 115x10 125x7 Cable Tricep Pushdowns: #13x8 #14x5 #14x4 Felt good today. Making good progress on shoulder presses. Big jump from last time. SFW!! |
| Posted by: JOKER 13 Nov 8 2006, 08:42 PM | ||
Dam, slow down, I can't keep up nice work on the rack |
| Posted by: willpiazza31 Nov 8 2006, 08:45 PM |
| Thanks bro. I'm feeling it today that's for sure. Nice and sore around the traps, and back. Just for that I ate some steaks to make the muscles shut up. I wanted to go in tonight and do a few sets of incline DB bench but my right shoulder isn't feeling up to it. Better to rest up I guess. |
| Posted by: willpiazza31 Nov 11 2006, 03:37 PM |
| 11.11.06 2:10-3:15pm BB Squats: 135x15 225x10 315x5 365x2 385x2 new PR DB Incline Press: 60x12 80x8 90x5 95x5 HS Hi Row: 270x10 290x8 320x6 Seated BB Shoulder Press: 135x10 175x3 185x1 Chins: 7xBW 6xBW 5xBW Good training today despite a long night out. Got a PR on squats. Felt I had 400 in me but settled for 385 for 2. Next time 400 is going down. Right shoulder felt stiff coming in but after warming up squats it didn't bother me on DB inclines. I'm liking the low reps high weight phase I'm doing. Going to stick to this for a few more weeks to build up some strength. I've noticed I've been improving in a lot of my lifts. Been taking PowerFULL by USP Labs now for like 2 weeks. Bought it on sale and decided to give it a go. Not sure if it's that but I feel I'm getting stronger so I'll take it. I ordered another bottle with the Cissus for the stack, $20 for both bottles, can't complain there. I'm glad I started doing chins again. Time to add some mass to the ol guns. SFW!!! |
| Posted by: willpiazza31 Nov 15 2006, 11:26 PM |
| 11.15.06 9:10-10pm DB Flat Bench: 60x15 75x10 85x10 BB Rows: 185x10 235x6 265x4 DB Shoulder Press: 60x10 75x5 65x8 BB Upright Row: 95x10 115x10 135x8 Chins: 6xBW 5xBW 5xBW Cable Tricep Pushdown: #12x10 #13x5 #14x3 Back in the gym after having the flu for the past 2 days. Feeling about 85%. Of course I felt pretty weak in the gym. Right shoulder was pretty bothersome on flat presses so I only did 3 sets. Sucks. Well once I get over this sickness I should be good and ready to SFW like an animal again. SFW!!! |
| Posted by: willpiazza31 Nov 20 2006, 04:35 PM |
| 11.20.06 2:10-2:40pm DB Incline Press: 60x15 80x6 90x5 100x5 new PR I believe BB Rows: 185x12 235x5 265x5 SLDL: 135x12 185x10 235x10 HS Pullovers: 180x12 230x7 230x7 Chins: 4xBW 3xBW Went to SFW during lunch since I'll be going out for the Giants game tonight. Not feeling sick anymore so it's time to get serious again. Right shoulder felt good which is why I went heavy. It seems to only bother me on any kind of flat benching. Did shitty on chins. Was pretty gassed at the end though. Did all this shit in 30 minutes. SFW!!! |
| Posted by: willpiazza31 Nov 21 2006, 11:26 PM |
| 11.21.06 8:45-10pm Seated BB Shoulder Presses: 145x10 175x5 185x3 205x1 BB Upright Rows: 95x10 115x10 135x6 Rack Deads, 4 pin: 315x10 405x5 495x3 615x1 BB Shrugs: 315x10 365x15 415x12 DB Hammer Curls: 60x10 70x8 80x6 Cable Tricep Pushdowns: #12x8 #13x6 #14x5 Power rack was busy so did shoulder presses first. It worked out because I want to work on my shoulder strength which sucks. Helps to do that first while at 100% energy. Rack deads went well. Thought I could get 2 reps of the 615 but the one rep was hard enough. Shrugs felt great. I'll be sore tomorrow. Experienced some back soreness from yesterday's training. Good energy today. Was looking forward to SFW all day. SFW!!! |
| Posted by: willpiazza31 Nov 23 2006, 12:58 PM |
| 11.23.06 11:15-12pm Squats: 135x15 225x10 315x5 365x1 DB Incline Press: 60x15 80x8 95x5 Closegrip (V handle)Lat Pulldowns: #14x10 #16x8 EZ Bar Preacher Curls: 95x8 95x10 Rope Tricep Pulldowns: #11x8 #11x8 Woke up at 10:30am so energy levels weren't high. Wanted to try for 400 on squat but didn't have it today. Not awake yet. Felt good on 365 but energy wasn't there. At least I got some training in today. SFW!!! |
| Posted by: willpiazza31 Nov 25 2006, 02:37 AM | ||
I'm on nothing. Is 80lbs really a lot for hammers? Hmm I thought it was just decent. Thanks though. I know my squat numbers are poor for someone my weight, 240lbs. I admit I haven't been hitting squats with the same intensity as deads or other lifts. I'm working on it though. I know I can hit 400 which is nice. Of course my ultimate goal would be 500. I've got a lot of work to do though to get to that level. Just a matter of time though. I've been lifting for less than 2 years. |
| Posted by: willpiazza31 Nov 27 2006, 10:33 PM |
| 11.27.06 8:15-9:25pm BB Incline Bench: 135x15 185x8 225x5 245x3 BB Flat Bench: 185x10 225x5 245x5 BB Rows: 185x10 235x6 275x4 HS Hi Row: 230x8 270x6 320x6 BB Upright Row: 115x8 135x6 145x6 Chins: 6, 5, 4 @ bodyweight Cable Tricep Pushdowns: #12x6 #10x6 #11x8 Decided to give BB benching a try today. Right shoulder felt fine on incline. It didn't feel 100% on flat so I didn't go as heavy. I was also a little fatigued from incline pressing. It's ok though. It felt better than expected. I did take 2 Advil like 30 minutes before going to the gym. I'm sure that helped. I have a little pain in the forearm/elbow area in my left arm from playing football on Friday and that came into play in the tricep pushdowns which is why I had to go lighter. Overall a decent training day. SFW!!! |
| Posted by: willpiazza31 Nov 28 2006, 04:46 PM |
| 11.28.06 2:20-2:55pm BB Squats: 135x15 225x5 315x5 385x1 410x0 BB Seated Shoulder Press: 135x8 175x4 175x4 185x3 DB Hammer Curls: 60x8 75x6 85x6 Went to SFW during lunch today. Wanted to get 400 on squat. I was an idiot and put 410 instead of 400 on the bar and didn't realize until I was ready to go. I said fuck it and gave it a shot anyway. Missed it, went up halfway and just got stuck. Oh well. Next time, damnit. It wasn't one of my best days, I only got like 4 hours of sleep the night before. SFW!!! |
| Posted by: willpiazza31 Dec 1 2006, 12:25 AM |
| 11.30.06 9:10-10pm DB Incline Press: 60x15 80x8 95x5 100x5 Deadlifts: 225x10 315x5 405x5 495x3 BB Shrugs: 315x15 385x10 EZ Bar Curls: 95x12 115x10 superset with Cable Tricep Pushdowns: #11x10 #13x8 Decent energy today, nothing special. SFW! |
| Posted by: willpiazza31 Dec 1 2006, 05:26 PM |
| 12.01.06 2:30-3pm Seated DB Shoulder Presses: 60x10 75x5 85x3 75x6 DB Flat Bench: 60x15 75x10 75x10 BB Upright Row: 115x10 135x10 Just went in for a quickie during lunch. Right shoulder felt so-so on bench. Didn't feel like pushing it so I stayed light. Been taking Cissus RX for about 2 weeks now. I hope this shit really helps with the shoulder. SFW!!! |
| Posted by: willpiazza31 Dec 3 2006, 09:34 PM |
| 12.3.06 2:30-3:20pm DB Incline Press: 60x15 80x6 100x5 90x6 BB Rows: 185x12 235x8 275x5 BB T-Bar Rows: 180x12 225x8 250x6 Cable Crossovers: 60x15 75x12 85x8 Seated Alt DB Curls: 40x10 50x7 50x6 Pullups: 4xBW 4xBW 4xBW Energy wasn't all that today. Drank some beers last night. Felt fine but didn't feel like an animal in the gym. Just one of those days. SFW!! |
| Posted by: willpiazza31 Dec 4 2006, 10:25 PM |
| 12.4.06 9:30-9:50pm BB Squats: 135x15 225x8 315x5 385x1 400x1 new PR Seated BB Shoulder Presses: 135x10 185x2 135x10 Wasn't planning on lifting today but I had some time before they closed at 10pm. Wanted to squat and get 400. Shoulders felt weak, probably from incline benching yesterday. That's ok. I'll hit them Wednesday. SFW!!! |
| Posted by: Jason2459 Dec 5 2006, 11:23 AM | ||
Great job on the PR. That's what I'm shooting for by the end of next year. I hope it is realistic I just hit 310x1 on a low box squat. |
| Posted by: willpiazza31 Dec 5 2006, 11:34 AM |
| Thanks. I've never tried box squats. I want to try them out but keep forgetting. 400 for you in a year should be very attainable. How much do you weigh? |
| Posted by: Jason2459 Dec 5 2006, 12:01 PM | ||
I've just started squating myself and have been doing box squats bringing me to parrallel and low box squats bringing me below parrallel. I actually use a steper platform with adjustable raisers underneither.
I'm around 172 and growing just over a 1lbs a week on average over the past month. For some reading pleasure http://www.westside-barbell.com/articles.htm has several great articles on box squatting. |
| Posted by: willpiazza31 Dec 5 2006, 12:09 PM |
| Word. I was reading up on squatting and box squats at drsquat.com and elitefts.com Just getting some info and learning more about it. I'll check your link out though. Thanks. |
| Posted by: willpiazza31 Dec 5 2006, 10:31 PM |
| 12.5.06 9:15-10pm DB Flat Bench: 60x15 75x12 85x10 95x10 HS Hi Row: 270x10 320x6 330x5 SLDL: 135x12 225x10 245x10 BB Shrugs: 365x15 415x10 415x10 dropset 315x12 Good energy today. Right shoulder felt better today on flat bench. Still nervous about going heavy, don't want to fuck it up more. SFW!!! |
| Posted by: willpiazza31 Dec 8 2006, 07:37 PM |
| 12.7.06 9-10pm DB Shoulder Press: 60x12 75x8 80x5 85x2 HS Lo Row: 180x12 270x8 320x6 DB Incline Press: 65x12 80x8 100x6 90x6 BB Upright Row: 115x10 135x6 115x10 EZ Bar Curls: 95x12 115x10 135x5 Cable Tricep Pushdowns: #11x10 #12x10 #13x7 Decent energy today. Right shoulder behaved on the incline presses. Other than that nothing else to report. SFW!!! |
| Posted by: willpiazza31 Dec 9 2006, 04:49 PM |
| 12.9.06 10:45-11:45am Squats: 135x15 225x10 315x5 365x3 315x5 BB Rows: 185x12 235x6 275x5 Pullups: 6xBW 5xBW 4xBW DB Hammer Curls: 60x10 70x8 80x6 Decent energy today despite it being pretty early. Going to start doing pullups instead of playing with the lat pulldown thing. Should make better gains this way. SFW!!! |
| Posted by: willpiazza31 Dec 11 2006, 11:08 PM |
| 12.11.06 2:30-3pm DB Flat Bench: 60x15 80x12 90x10 100x8 HS Hi Row: 270x10 320x6 270x10 BB Shoulder Press: 135x10 175x5 185x2 dropset 155x4 SFW during lunch since no time after work. Haha I'm still at work, it's 11pm. Anyway I felt great today, pumped up and full of energy. Bought a bottle of Black Ice, it's got 25mg of ephedra in it. I like. Is nice. The right shoulder felt great today. I pushed it up to the 100's and no pain. Felt strong and wanted to hit the 110's but still want to take it easy. Been taking Cissus RX and Omega Flex. I have like another week or two remaning in the Cissus bottle. Maybe it's finally kicking it. This is very exciting news. Not going to push it and BB bench quite yet though. SFW!!! |
| Posted by: willpiazza31 Dec 12 2006, 10:09 PM |
| 12.12.06 2:45-3:15 Rack Deads, 4pin: 225x10 365x8 455x6 545x3 BB Upright Rows: 115x10 135x10 Seated Alt DB Curls: 40x10 50x7 That's it, that's all time allowed for today during lunch. Felt ok today. Didn't sleep as good the night before. SFW!!! |
| Posted by: willpiazza31 Dec 13 2006, 01:05 PM |
| Thanks mah nig. Seriously, I wish I caught on to the SFW lifestyle when I was 22 or 23. I'd be as huge as you right now. |
| Posted by: willpiazza31 Dec 13 2006, 10:28 PM |
| 12.13.06 2:30-3:10pm DB Incline Press: 60x15 80x10 90x6 110x4 Pec Machine: 150x12 180x10 SLDL: 155x15 225x10 265x10 Cable Tricep Pushdowns: #12x10 #13X4 #12x4 Great energy today. Never tried the 110's on incline before and gave them a shot. Right shoulder felt fine on inclines. SFW!! |
| Posted by: willpiazza31 Dec 14 2006, 10:36 PM |
| 12.14.06 2:30-3pm DB Shoulder Press: 60x12 75x6 80x5 85x3 dropset 60x4 Pullups @ BW: 6 5 4 HS Pullover: 180x12 230x8 230x7 EZ Bar Preacher Curls: 75x12 95x9 75x12 Decent energy today. SFW!! |
| Posted by: Jason2459 Dec 15 2006, 09:49 AM |
| Wow, that's awesome if you're into the beastiality thing. So what did the owner of the cougar look like? |
| Posted by: willpiazza31 Dec 15 2006, 11:24 AM |
| |
| Posted by: willpiazza31 Dec 16 2006, 02:21 AM |
| 12.15.06 2-2:30pm DB Flat Bench: 60x15 80x12 90x10 100x8 HS Low Row: 270x10 320x6 270x8 DB Hammer Curls: 60x10 70x8 80x8 Right shoulder felt good again today. Good energy as well. Love me some Black Ice. SFW!! |
| Posted by: willpiazza31 Dec 18 2006, 10:52 PM |
| 12.18.06 9:15-10pm BB Squats: 135x15 225x10 315x8 365x4 DB Incline Presses: 60x15 80x10 90x6 100x5 BB Rows: 185x12 205x12 225x8 Wasn't planning on training today but got out of work relatively early (8:30pm). Was a little tired today from the poor sleep the night before, got out of work past 1am. Energy was so-so but still managed to SFW. Right shoulder felt good on inclines. SFW!!! |
| Posted by: willpiazza31 Dec 19 2006, 09:41 PM |
| 12.19.06 3-3:30pm Seated BB Shoulder Press: 135x12 155x10 185x0 shit not today 155x10 HS Hi Row: 270x10 320x6 320x6 Pullups: 5xBW 4XBW Seated Alt DB Curls: 35x10 40x10 Nothing special today. Was surprised at the vascularity in my bi's while doing DB curls. Very interesting. SFW!! |
| Posted by: Jason2459 Dec 19 2006, 09:51 PM | ||
That means you need to eat more!!! |
| Posted by: willpiazza31 Dec 19 2006, 10:31 PM | ||||
I did just that. Got to work and ate about 2 cups of cottage cheese, roast beef sandwich and for dinner some rice and ribs. fucking veins |
| Posted by: willpiazza31 Dec 21 2006, 04:56 PM |
| 12.21.06 3-3:30pm DB Flat Bench: 65x15 80x10 100x8 110x4 BB T-Bar Row with V grip: 225x10 225x8 225x8 Seated DB Arnold Presses: 35x12 40x10 50x10 Decent energy today. Right shoulder felt good so I pushed it with the 110's. Didn't really feel any bad discomfort. Good sign. Gave DB Arnold Presses a try for the first time in like 3 or 4 months. Went a little light to test out the shoulder and felt ok. SFW!! |
| Posted by: Jason2459 Dec 21 2006, 06:25 PM |
| Hey, great job on the 110. An exercise that Dave Tate's been doing to rehabilitate his should has been shoulder presses but keep the palm facing you the entire time. Supposed to put less pressure on the joint I guess? |
| Posted by: willpiazza31 Dec 21 2006, 10:00 PM |
| Hmm, palms facing me or palms facing each other? Palms facing each other feels more comfortable. |
| Posted by: Jason2459 Dec 21 2006, 10:25 PM |
| Palms facing each other is where it starts releaving pressure off the shoulders and as you move to more of a palms facing you it is supposed to activate more and more of the upper chest. |
| Posted by: willpiazza31 Dec 22 2006, 10:48 AM |
| Holy shit. My side delts are pretty sore today. Those Arnold presses really hit them hard. |
| Posted by: willpiazza31 Dec 22 2006, 10:46 PM |
| 12.22.06 5:15-6:15pm Rack Deads, 4 pin: 225x10 365x8 455x6 545x3 625x2 BB Shrugs: 315x20 365x15 415x10 Pullups: 6xBW 5xBW 4xBW EZ Bar Curls: 75x15 95x12 115x10 dropset 75x8 Cable Tricep Pushdowns: #12x12 #13x9 #14x4 dropset #10x8 Felt good today. Went good and heavy on rack deads. Did shrugs then pullups then shrugs with those 2. Wanted to mix it up a bit and did some dropset on the arms. They felt freakin pumped afterwards. Could barely lift them. SFW!!! |
| Posted by: willpiazza31 Dec 23 2006, 03:48 PM |
| 12.23.06 2:25-3:15pm DB Incline Press: 60x15 80x10 80x10 90x6 Pec Machine: 150x12 180x10 160x10 DB Shoulder Press: 55x9 55x10 55x9 BB Upright Rows: 95x10 115x10 125x8 DB Hammer Curls: 60x10 70x10 80x10 Shitty energy today. Woke up at 1pm so I was still semi asleep at the gym apparently. Shoulder presses were horrible. Had to work with my regular warmup weight. lol Whatever though. Been hittin it hard lately. The next 2 days of rest should do me good. SFW!!! |
| Posted by: willpiazza31 Dec 27 2006, 12:07 AM |
| 12.26.06 9-10pm Squats: 135x15 225x10 315x5 365x1 410x1 new PR! dropsets 315x6 225x8 DB Flat Bench: 60x15 80x10 100x10 110x5 BB Rows: 185x12 235x6 235x6 Pec Machine: 150x15 160x12 170x12 I came pretty close to not SFW today. You know the feeling, at home, comfortable, still tired from the long Christmas weekend. Plus my lower left lat is a little sore from the heavy deads and I thought it might've been a good idea to rest it one more day. Well fuck that shit. You don't get any stronger by sitting on your ass at home. I said enough of this pussyass shit and SFW!!! I cranked up the Slayer in the car and off to the iron temple I went. Hit a PR on squats and felt the need to do a couple of dropsets afterwards. Right shoulder felt ok on flat DB presses. Overall it was a good training session. SFW!! |
| Posted by: willpiazza31 Dec 28 2006, 09:21 AM |
| 12.27.06 9-9:40pm DB Shoulder Presses: 55x10 65x10 75x6 75x6 BB Upright Rows: 95x12 115x10 125x10 HS Hi Row: 270x10 270x10 320x6 EZ Bar Preacher Curls: 75x15 95x8 One set of Chins: BWx4 Tricep Pushdowns: #11x12 #13x8 #12x10 Nothing fancy today. Energy wasn't the greatest today. SFW!! |
| Posted by: willpiazza31 Dec 29 2006, 10:39 AM |
| 12.28.06 9-9:40pm DB Incline Bench: 60x15 80x10 90x8 80x10 Pec Machine: 150x12 160x10 160x10 Pullups: 6xBW 5xBW 6xBW HS Pulldowns: 180x12 230x8 200x8 Rear Delt Machine: 90x10 90x12 Went light on the incline presses because right shoulder has been a little sore. Just as a precaution. Experienced a little pain in my left arm by the upper forearm/elbow area. Felt like I threw 9 innings or something. Feels better today but had to ditch the DB hammer curls last night. Looking forward to resting today then hit it hard Saturday with some deads. SFW!!! |
| Posted by: willpiazza31 Dec 30 2006, 03:05 PM |
| 12.30.06 1:30-2:30pm Regular Deadlifts: 225x12 315x5 455x3 495x1 585x1 new PR Seated BB Shoulder Press: 135x10 155x8 175x5 185x3 205x0 HS Lo Row: 270x10 270x10 320x6 BB Shrugs: 315x15 405x10 405x10 Chins: 6XBW 5xBW Good energy today. Felt good on deads and decided to go for a PR. My form wasn't the best on the 585, a little hitching, but I don't give a shit I got the fucking weight up. The next time I touch the iron it'll be 2007!!! Recap 2006: Bench - not worth talking about, injured to BB bench, did 325 in fall 2005 Squat - 410lbs ('06 goal was 500lbs but I didn't really hit the squat as intense in '06) Dead- 585lbs ('06 goal was 500lbs, set earlier in the year) SFW!!! |
| Posted by: Jason2459 Dec 31 2006, 11:51 AM |
| Awesome job on the DL will... and that was without a belt and wrist wraps? I can't wait to see what you do next year. |
| Posted by: willpiazza31 Dec 31 2006, 02:23 PM |
| Thanks. Yeah it was rawdog. I didn't think I would get it and if I missed my plan was to try 575 which would've been 10lbs better than my max instead of 20. I thought I was gonna pass out from the head rush. Felt good. |
| Posted by: willpiazza31 Jan 3 2007, 12:08 AM |
| 01.02.07 9:15-10pm Squats: 135x15 225x10 315x6 365x4 315x5 DB Flat Bench: 60x15 80x10 100x10 110x3 BB Rows: 185x12 235x6 255x6 Pec Machine: 150x15 170x10 180x10 Decent energy today. Nothing really special to report. Fucking New Year's crowd in full effect. Usually there's 3 people in the free weight area at 9pm. Today there were like 10. SFW!!! |
| Posted by: Succio Jan 3 2007, 12:34 AM |
| damn willis youre a deadlifting beast. how tall are you? i bet you could hit 600 with a belt easily |
| Posted by: willpiazza31 Jan 3 2007, 12:35 AM |
| About 5'10". Yeah deadlifting is fun. Don't need spotters, no risk in having the bar land on your chest or crushing you. Might as well go heavy. |
| Posted by: willpiazza31 Jan 3 2007, 11:43 PM |
| 01.03.06 9-9:50pm Seated BB Shoulder Presses alternate sets with Pullups: 135x10 6xBW 155x8 5xBW 175x5 4xBW 185x4 3xBW 195x2 BB Upright Rows: 95x10 135x10 135x8 DB Arnold Presses: 40x12 50x10 60x5 60x6 EZ Bar Curls: 95x12 115x10 115x10 superset w/ Tricep Pushdowns: #10x12 #12x10 #13x8 To save some time decided to alternate between shoulder presses and pullups. Worked out well. Gotta get stronger in the shoulders. Weak as shit there. SFW!! |
| Posted by: willpiazza31 Jan 6 2007, 01:07 AM |
| 01.05.07 7:15-8pm DB Incline Press: 65x15 80x10 90x8 100x5 Pec Machine: 160x12 160x10 Squats: 135x15 225x12 315x6 225x12 Seated DB Shoulder Press: 50x15 60x9 60x7 Decided to do squats twice this week, why not. Went lighter for higher reps this time. Hit shoulders again and not much left as expected. Plan on doing some rack deads tomorrow. Got a couple samples of NO-Xplode and Superpump today. Took only one packet of NO-Xplode at 6:30pm. Didn't notice anything ridiculous but did feel more dialed in. Should've taken 2 packets. SFW!!! |
| Posted by: Succio Jan 6 2007, 01:10 AM |
| 1 packet is 1 scoop im assuming, you should try one tub out, you can get it pretty cheap if u go to the right place |
| Posted by: willpiazza31 Jan 6 2007, 01:13 AM |
| Yeah the guy at the store asked if I wanted samples and I said sure. I then said that I was thinking of buying it one of these days. He can sell it to me for $32 with no sales tax. The best I can find it online for is like $29. This store is pretty cool, they match online pricing. Good to go to if you want something now. I'll try both packets of the Superpump maybe tomorrow. |
| Posted by: willpiazza31 Jan 6 2007, 03:58 PM |
| 01.06.07 2:15-3pm Rack Deads 4pin: 225x10 365x10 455x8 545x6 Shrugs: 365x12 415x10 435x8 HS Lo Row: 270x10 320x6 320x6 Seated Alt DB Curls: 35x10 40x8 1 set Chins, 4xBW Cut it short on the curls and chins, left forearm was starting to act up. Decent energy today. Tried 2 packets of Superpump 250. Didn't notice anything spectacular. I think these products are way overhyped. I'll probably just stick to my bulk tyrosine, AAKG, BCAA, caffeine pill mix. SFW!! |
| Posted by: willpiazza31 Jan 9 2007, 11:03 PM |
| 01.09.07 9:10-10pm DB Flat Bench: 60x15 80x10 90x10 100x10 DB Incline Press: 80x10 90x7 90x6 BB Rows: 185x12 235x8 255x6 Pullups: BWx4 BWx3 BWx3 EZ Bar Curls: 95x12 115x12 Tricep Pushdowns: #11x10 #12x10 Back after 2 rest days. Decent energy. Thought right shoulder was going to feel much better but it was the same. SFW!!! |
| Posted by: Succio Jan 9 2007, 11:25 PM |
| wuts up koon, you buy that no xplode yet?? |
| Posted by: willpiazza31 Jan 10 2007, 09:06 AM |
| Not yet. Maybe when I run out of my own bulk powders. |
| Posted by: willpiazza31 Jan 11 2007, 10:28 PM |
| 01.11.07 9-10pm Squats: 135x15 225x10 315x8 365x3 385x2 425x1 new PR Seated BB Shoulder Press: 135x10 155x8 185x2 BB Upright Row: 115x10 135x8 135x6 DB Arnold Presses: 50x10 55x8 55x8 HS Hi Row: 270x10 270x10 270x8 Took 1 sample pack of NO-Xplode and fortified it with another 2g of AAKG, 2g of Tyrosine. Felt good, great energy. This dude at the gym who's pretty strong let me borrow his weight belt for my squats. I used it for the sets 315lbs and up. It took a couple of sets to get used to it. When I got it nice and tight it felt great. The 385 set felt easy, probably good for another rep. Went for the PR and smashed it. When I came up I wanted to go down for another rep! Looking back I should've. Next time! Gonna order the belt tonight! His was a size L I believe. He says his waist is 36". The belt fit fine. I was only in the 2nd hole. I might get an XL. Not sure yet. SFW!!! |
| Posted by: willpiazza31 Jan 14 2007, 09:17 PM |
| 01.14.07 2:20-3:10pm Rack Deads 4 pin: 225x12 365x10 455x6 545x3 595x3 Shrugs: 365x15 405x12 455x6 HS Pullover: 180x12 230x8 250x6 Seated DB Curls: 40x10 40x10 40x10 Rope Tricep Pulldowns: #9x10 #10x10 #8x10 Energy was decent. Took first PM dose at 9am. Obviously too early to feel anything. SFW!!! |
| Posted by: Jason2459 Jan 14 2007, 09:37 PM | ||
XL? Tubbyass... I thought you already ordered one. I got my wraps but still using my crappy weight belt that I'm not even sure it's a full 4in. Hell it could a women's belt for all I know since I bought it at a garage sale. I'll probably get mine ordered by the end of the month here. It really does help stabalize a lot and inturn helps with the lifting of more weights on the squat. I don't know if I feel anything on the DL but then again I'm sure I'm doing the DL all wrong. |
| Posted by: willpiazza31 Jan 14 2007, 09:49 PM |
| Yeah I played it safe and got an XL. I should be getting it delivered to me by Wednesday according to the email I got from Inzer. |
| Posted by: willpiazza31 Jan 15 2007, 10:34 PM |
| 01.15.07 9:10-9:50pm Day #2 30mg Pheramax DB Incline Press: 60x15 80x10 90x10 100x5 DB Flat Bench: 80x12 90x10 100x6 BB Rows: 185x12 205x10 205x10 Low Chest Cable Crossovers: 60x12 50x10 40x10 Felt decent today. Left forearm was acting up so I had to go lighter on rows. Couldn't do some other shit I planned on doing either. SFW!! |
| Posted by: willpiazza31 Jan 16 2007, 10:40 PM |
| 01.16.07 9-10pm Day #3 30mg Pheramax BB Seated Shoulder Press: 135x10 155x8 185x3 185x4 195x2 BB Upright Row: 115x10 135x10 135x6 Seated DB Shoulder Press: 60x10 70x10 80x4 Bent Over DB Rear Delt: 25x12 30x10 25x10 EZ Bar Preacher Curls: 75x15 95x12 95x8 Left forearm felt a little better today. Been rubbing some IcyHot on it. Seems to help. At least it wasn't annoying today in the gym. Going to change up the routine a little bit. Going to do roughly one bodypart each day since I'm able to SFW 5-6 times a week. I'll still hit each body part twice a week thereabouts. This isn't set in stone however. Will play it by ear. SFW!!! |
| Posted by: Jason2459 Jan 17 2007, 09:55 AM | ||
Do a hear a BB split comming? What's this? Will is going to become a body builder? |
| Posted by: willpiazza31 Jan 17 2007, 10:50 AM |
| Yeah just to change it up a bit. I already have good mass on me anyway. It's not like I weigh 150lbs and just do isolation exercises. I still want to hit everything twice a week. By SFW 5 or 6 times a week I'll come close to that on an 8 day schedule. If I could only go 3 or 4 times I'd stick with the multi bodypart days. I still refuse to have an arm day. I'll probably throw in a couple sets on leg or back day or some shit like that. Honestly I probably do a total of 6 sets a week on arms and they're growing fine. |
| Posted by: willpiazza31 Jan 17 2007, 10:53 PM |
| 01.17.07 9:15-9:50pm Day #4 30mg Pheramax (let the lower back pumps begin!!) Squats: 135x15 225x10 315x8 365x3 385x3 435x1 new PR SLDL: 135x12 185x10 185x10 Leg Press (weight of plates): 450x10 450x10 450x10 Got my Inzer weight belt today, psyched to go break it in. Hit a new PR max. The belt is still stiff but I'm getting the hang of putting it on and taking it off. On the Pheramax though, lower back pumps were killer. They didn't bother me on squats. They started afterwards, the SLDL's really brought them out. They were really annoying on the seated leg press. I couldn't go heavier cause they were too much. Driving home wasn't fun either, good thing I'm a mile from the gym. SFW!! |
| Posted by: willpiazza31 Jan 18 2007, 10:25 PM |
| 01.18.07 9-9:25pm Day #5 Pheramax 30mg DB Flat Bench: 60x15 80x10 90x10 100x6 110x5 DB Incline Bench: 70x10 THAT'S IT, WENT HOME. LEFT FOREARM HURT LIKE FUCK. Tried to do an incline set with the 80's and I couldn't get the left one up cause of the forearm pain. Just got done icing it and took 2 Advil. Will take tomorrow off and maybe Saturday depending how I feel. SFW! well not today. |
| Posted by: willpiazza31 Jan 21 2007, 01:57 PM |
| 01.20.07 3:45-4:45pm Day #7 30mg Pheramax BB Rows: 185x12 205x10 235x8 255x5 Pullups: BWx5 BWx4 BWx5 BB T-Bar Rows: 225x10 225x10 260x6 HS Hi Row: 270x10 270x8 270x8 HS Pullovers: 180x12 230x8 250x6 Decent energy. Left forearm behaved today. Felt it a little on the pullups so I couldn't fully concentrate but it didn't hurt either. SFW! |
| Posted by: willpiazza31 Jan 22 2007, 10:49 PM |
| 01.22.07 9-10pm Day #9 Pheramax 45mg DB Incline Press: 60x15 80x10 90x10 100x8 110x5 DB Flat Press: 80x10 90x10 100x8 Pec Machine: 120x15 150x12 150x12 EZ Bar Curls: 95x15 115x12 115x10 Cable Crossovers: 20x15 25x12 30x12 Cable Tricep Pushdowns: #10x12 #12x8 #11x10 Good energy today, felt good. I usually get antsy to SFW following a day off. Left forearm didn't bother me at all today. The rest and ice helped. Right shoulder felt ok. I still felt it but it didn't really feel uncomfortable during the sets. I think I'm starting to notice some strength gains from Pheramax. Even though I didn't set any PR's I still managed to do 8 reps of the 100's on flat after bangin out some heavy sets on incline. Good sign. I came close to going for the 110's on flat but I'm kinda babying the right shoulder. Can't get too greedy here. No signs of any side effects either. No headaches after going up to 45mg. No more back pumps either. Taking around 5g of taurine per day just in case. SFW!! |
| Posted by: willpiazza31 Jan 23 2007, 11:21 PM |
| 01.23.07 9-10pm Day #10 Pheramax 45mg Seated BB Shoulder Press: 135x10 155x8 175x5 175x3 BB Upright Row: 115x10 135x8 135x6 Seated DB Shoulder Press: 60x12 70x10 80x3 DB Lateral Raise: 25x10 25x10 25x10 Rear Delt Machine: 75x15 75x15 75x15 Didn't feel as strong today on shoulders. Probably because I did chest yesterday. Last time I do these back to back. Feeling ok on the Pheramax. Nothing exciting to report. SFW!! |
| Posted by: willpiazza31 Jan 24 2007, 10:31 PM |
| 01.24.07 9-10pm Day #11 Pheramax 45mg Squats: 135x15 225x10 315x3 365x3 405x1 425x1 450x0 Leg Press: 450x12 540x8 590x6 dropsets 30sec rest 450x10 360x12 Felt like going for 450. Didn't work out. Felt like head was about to explode 1/4 way up and got stuck. Next time... Got the belt to fit in the 5 hole today, felt nice and tight. Either the belt is getting broken in or my waist is shrinking. Looks like I gotta eat more then. SFW!! |
| Posted by: Jason2459 Jan 25 2007, 09:31 AM |
| I was hoping you were going to do some DLs today with that new belt. If you need some good fat and protein I have this mutt I can ship off to you. He pissed on my chair. |
| Posted by: willpiazza31 Jan 25 2007, 09:35 AM |
| Haha today I'm resting. Want to feel fresh for deads. Either tomorrow but def Saturday. Yeah I'll take the mutt off your hands. My cats would tear it apart first. |
| Posted by: willpiazza31 Jan 25 2007, 11:19 PM |
| 01.25.07 9:20-10pm Day #12 45mg Pheramax 10mg Superdrol EZ Bar Curls: 75x15 95x12 95x12 EZ Bar Preacher Curls: 95x10 95x10 95x10 95x10 Cable Tricep Pushdowns: #10x15 #12x12 #13x10 Rope Tricep Pulldowns: #8x12 #9x10 #9x10 Well today was going to be a rest day but I was just fuckin bored sitting at home. I only did one set of arms this week so I decided to hit them tonight. Why not, SFW right? Will rest tomorrow and get ready for deads on Saturday. SFW!! |
| Posted by: willpiazza31 Jan 27 2007, 03:06 PM |
| 01.27.07 1:30-2:30pm Day #14 45mg Pheramax 10mg Superdrol Deadlifts: 225x12 315x6 455x3 495x1 545x1 600x1 PR BB Rows: 185x12 235x10 255x8 Pullups: BWx5 (only one set, left forearm started to hurt) BB T-Bar Rows: 180x12 225x10 225x5 (other end of BB went up in the air, had to let go. need someone to step on end and hold) HS Hi Row: 270x8 270x8 270x8 Felt good today, well rested, ready to SFW. Wasn't sure about going after a deadlift PR but felt great on the singles and went for it. The 600 went up pretty well, no hitching whatsoever. I think the belt helped here. When the bar was around knee level I tightened up the abs and pulled back. Core felt good and tight and I was able to lock it out rather smoothly. I'm also getting the hang of wearing the belt. I'm using one of the posts of the power rack to pull the belt and get it tight and into the 5th hole. Same to take it off. So far no noticeable sides from the PM and SD. Going to 20mg of SD tomorrow. SFW!!! |
| Posted by: Jason2459 Jan 27 2007, 08:05 PM |
| I'm very disappointed... 600!!! only 600!!!... I need to hit 400 on my next max attempt on the DL. You freaking ox. |
| Posted by: willpiazza31 Jan 28 2007, 08:28 PM |
| 01.28.07 2:30-3:30pm Day #15 45mg Pheramax 20mg Superdrol DB Flat Bench: 60x15 80x10 90x10 100x8 BB Incline Bench: 135x12 185x10 225x6 225x3 185x10 205x8 Cable Crossovers: 3 sets (no use putting weight since I use various machines) Low Cable Crossovers: 2 sets Energy wasn't the best today. Tried the BB incline for the first time in months. Felt ok on it. It sure beats kicking up heavy DB's to get ready for incline pressing. Going to try and do BB incline over DB incline from now on. The shoulder pain isn't that bad at this angle. SFW!!! |
| Posted by: Succio Jan 28 2007, 11:17 PM |
| before you bought your belt, did you use any other ones at the gym? |
| Posted by: willpiazza31 Jan 28 2007, 11:28 PM |
| Just once. The day I ordered my belt online this guy at the gym let me use his. |
| Posted by: Succio Jan 28 2007, 11:31 PM |
| ahh, i was asking because im thinkin of laying down 70 bux for an inzer belt, but i already have one at the gym and was thinkin if gettin it would be worth it. |
| Posted by: willpiazza31 Jan 28 2007, 11:37 PM |
| I think you should get it. It'll last forever and it'll be yours to take anywhere. The Inzer belt is probably way better than the one at your gym. I doubt you plan on lifting in that gym of yours for the rest of your life. |
| Posted by: Succio Jan 28 2007, 11:39 PM | ||
|
| Posted by: willpiazza31 Jan 29 2007, 11:09 PM |
| 01.29.07 9-10pm Day #16 45mg Pheramax 20mg Superdrol Squats: 135x15 225x10 315x8 335x6 335x6 SLDL: 135x15 225x12 275x5 Seated Alt DB Curls: 35x10 40x10 40x10 EZ Bar Curls: 75x15 95x15 115x10 Didn't really feel strong on squats today even though it wasn't a max day. Still a little sore in the lower back and legs from deads on Saturday. Right knee felt weird during the 3rd set too so I stopped at 8 reps. Felt ok after that but got some lower back pumps which were annoying. So the lower back pumps and the knee were in my head and I couldn't give it 100% today. PM/SD notes: feeling ok thus far. At work today I felt a little out of it. Not sure if it was because of work stress or elevated blood pressure. This Wednesday I have a doctor's appointment for a free check up that someone signed me up for. What the heck, why not. I could use a doctor anyway since I haven't been to one in who knows how long. Curious to see what my BP is. The free check up also covers 2 x-rays so maybe they can help me with the right shoulder issue. SFW!!! |
| Posted by: willpiazza31 Jan 31 2007, 09:50 PM |
| 1.30.07 9-10pm Day #17 45mg Pheramax 20mg Superdrol BB Shoulder Press: 135x10 155x8 185x4 205x0 175x5 BB Upright Rows: 115x10 135x8 135x10 DB Shoulder Press: 60x12 70x8 70x8 Shrugs: 315x15 405x12 455x8 Rear Delt Machine: 75x15 90x15 105x10 Felt tired today. Need a day off. PM/SD: As I write this (Wednesday), feeling fine. Got BP taken at the doctors office, it was 135/88 which he said was normal. They took 2 x-rays of my right shoulder and I have an appt this Friday to look them over and determine what's up. SFW!! |
| Posted by: willpiazza31 Feb 1 2007, 11:25 PM |
| 2.1.07 9-10pm Day #19 60mg Pheramax 20mg Superdrol BB Rows: 185x12 235x10 275x8 275x8 Pullups: BWx4 BWx4 stopped at 2 sets, started feeling some discomfort in left forearm Rack Deads, 4 pin right under knee: 315x10 405x10 455x8 Seated Cable Rows: #14x12 #16x10 #18x10 #20x9 HS Pullover: 180x12 230x10 Good energy today. Felt better coming off a rest day today. PM/SD: The lower back pumps are starting to kick in now. After each set I have to sit down and rest for a couple minutes until they go away. Going to bump it up to 60mg of Pheramax today. Also decided to dirty up the diet a bit today. Went to BK and ate a double whopper for dinner. Then ate a chicken sandwich after the PWO shake. Time to kick up the gains a bit. SFW!! |
| Posted by: willpiazza31 Feb 3 2007, 10:38 PM |
| 2.3.07 Day #21 Pheramax 60mg Superdrol 20mg 1-2pm BB Incline: 135x15 185x10 205x8 225x8 DB Flat: 70x15 80x10 90x7 right shoulder hurt, tired EZ Bar Curls: 75x15 95x12 115x10 Tricep Pushdowns: #10x12 #12x10 #13x8 Cable Crossovers: 5 sets (3 midlevel, 2 low) Going to work with the BB on incline from now on. The shoulder doesn't bother me too much. Had to quit on the 90's on the DB press. Wasn't feeling it on the right shoulder, didn't want to push it. Energy today was off, too early in the day. PM/SD: Feeling ok so far. Chest and arms were insanely pumped today. Although I'm not getting the sick strength gains I thought I'd be getting I do feel much bigger and harder. Weight is around 255lbs so I'm probably like 5-8lbs up since the start of the cycle. SFW!! |
| Posted by: willpiazza31 Feb 5 2007, 10:52 PM |
| 2.5.07 Day #23 45mg Pheramax 30mg Superdrol 9-10pm Squats: 135x15 225x10 315x5 385x1 450x1 new PR 365x6 315x10 SLDL: 185x12 235x10 255x10 Leg Press: 450x10 Ready to squat today. Felt like hitting a max today so I loaded up 450 and smashed it. Saw some cool little stars afterwards too. After hitting the PR I didn't feel like I squatted enough so I did a couple more sets for some reps. Fucking lower back pumps were insane today. Luckily they started after I was finished squatting so I at least was able to do squats uninterruped. Had to cut short the leg press cause of the lower back pumps. Was a pain in the ass to even unrack the plates afterwards. PM/SD: Feeling ok so far. Feeling large and pumped. Weight up to about 255-258lbs. Had some friends over yesterday and a few commented on how much bigger I look. Experienced some sick lower back pumps today. Fucking sucked. Grinded through the SLDL's but I just couldn't do more than 1 set of leg presses. I had to call it a day. SFW!! |
| Posted by: willpiazza31 Feb 6 2007, 10:38 PM |
| 2.6.07 Day #24 45mg Pheramax 30mg Superdrol 9-10pm Seated BB Shoulder Press: 135x12 155x10 185x5 205x3 BB Upright Row: 115x10 135x8 145x6 DB Shoulder Press: 65x12 75x8 75x5 75x6 DB Side Lateral Raise: 25x12 25x10 25x10 Rear Delt Machine: 90x15 105x15 105x12 Decent energy today. One of those days that I didn't want to leave the house and train. Tried to take a nap around 8 to freshen up a bit. Felt ok once I got to the gym. Not sure if it was one of those days or there really are some lethargy sides in the PM or SD. Felt strong in the BB press today. Surprised to get 205 3 times. Been struggling to get one rep for a while. SD/PM: Still feeling ok. Today at work got a headache around 4pm. Not sure if I was tired or what. Felt like taking a nap. I doubt it was blood pressure related. Felt fine in about an hour. Been having some slight lower back pumps throughout the day. I can feel them when walking around. I had them at the gym tonight as well but they really didn't interfere with anything. SFW!! |
| Posted by: willpiazza31 Feb 7 2007, 11:14 PM |
| 2.7.07 Day #25 45mg Pheramax 30mg Superdrol 9-10pm BB Rows: 185x12 235x10 255x8 BB Incline Bench: 135x15 185x10 225x8 225x8 245x5 HS Hi Row: 270x10 290x8 290x10 Cable Crossovers: 3 sets, 15, 15, 12 reps Lat Pulldowns: #14x10 #15x8 #16x6 BB Shrugs: 315x15 405x15 Ok energy today. Not really feeling energetic lately. Could be some lethargy from the PM/SD. Planning on taking the next 2 days off and coming back strong on Saturday. Thinking of not doing any flat benching for a while and doing incline instead to spare the right shoulder. PM/SD: I think some lethargy is kicking in. I've also been having lower back pumps throughout the day. They didn't interfere with SFW today. I only felt them a little bit while doing shrugs. Weight up to 260lbs. |
| Posted by: Jason2459 Feb 8 2007, 09:30 AM |
| Crap, 260.. nice job. Yeah, you'll know lethargy kicked in when you start falling asleep on the bench between sets. I saw a guy do that once in the gym. The funny part is people just kept looking at him and wondering if he died but was to scared to touch him. His chest was moving so I just laughed. |
| Posted by: willpiazza31 Feb 8 2007, 01:34 PM |
| 256lbs this morning. I'm hoping these 2 rest days will freshen me up a bit. I've been SFW pretty hard lately. One could easily fall asleep in my gym. Because of the gayass music. |
| Posted by: Vaporize Feb 8 2007, 02:41 PM | ||
LOL I know exactly what you mean. I'm not an IPod kinda guy but this gym made me buy one. |
| Posted by: willpiazza31 Feb 10 2007, 10:37 PM |
| 2.10.07 Day #28 45mg Pheramax 30mg Superdrol 3:15-4:15pm Squats: 135x15 225x10 315x10 335x5 365x5 EZ Bar Preacher Curls: 75x15 95x10 105x10 Leg Press: 450x15 450x15 Tricep Pushdowns: #11x12 #13x10 #14x7 Seated Alt DB Curls: 35x12 35x10 40x10 Crappy energy today. I overslept today. Probably got like 9 hours of sleep. I usually feel shitty when I do that. I also think I'm getting lethargic from the PM and SD. Anyway strength was good on squats. I didn't go all out today, wanted to go lighter after going heavy earlier in the week. I also got a bloody nose on the 315 set. Not a bad one as it wasn't dripping, just a couple of drops up there. Still I didn't want to push it harder on squats and bleed all over my white t-shirt. It might've scared some people. PM/SD: Been feeling tired lately. Thursday I got a bloody nose driving to work. I was picking my nose too much and the air has been dry but it could be from the pills. Going to go one more final week and start PCT. The nuts are smaller, sex drive is ok though. No problem getting hard ons. Weight is up around 258-262, up around 10-15lbs. Pumps have been pretty sick. I can thank Anabolic Pump for that. SFW!! |
| Posted by: willpiazza31 Feb 10 2007, 10:42 PM | ||||
It's really starting to piss me off. Seriously. I walk into the gym all psyched to squat and I get hit in the face by some slow faggot ass music. Talk about deflating your intensity. I don't want to change gyms since the equipment is good, it's like 4 blocks from my house and I highly doubt another gym has better music. I might have to cave in and start wearing headphones or some shit. I'll look around for something small that I can hide in my pocket. I don't need it to store 9 billions songs. Just a couple hours worth of music will work.. |
| Posted by: willpiazza31 Feb 11 2007, 10:19 PM |
| 2.11.07 Day #29 45mg Pheramax 30mg Superdrol 3-4pm Seated BB Shoulder Press: 135x12 155x10 175x6 185x4 BB Upright Row: 115x10 135x10 135x10 Seated DB Shoulder Press: 65x12 75x8 70x9 DB Rear Delt: 25x12 25x12 DB Lateral Raise: 25x12 25x12 DB Front Raise: 30x12 30x12 Ok energy, nothing great. Still feeling a little "tired" in the gym. PM/SD update: Felt fine today. No bloody noses or anything like that. I just think it was from picking my nose a little hard the other day. SFW!! |
| Posted by: willpiazza31 Feb 14 2007, 12:28 AM |
| 2.13.07 Day #31 45mg Pheramax 30mg Superdrol 8:15-9:30pm BB Rows: 185x12 235x10 275x6 BB Incline Bench: 135x15 185x10 225x8 245x6 265x3 Pullups: BWx5 just did one set, left forearm started to act up. didnt want to aggravate it more Rack Deads, 4 pin: 315x10 405x6 495x4 585x3 Cable Crossovers: 3 sets from mid (reps 20,15,12) 2 sets from low (reps 12,12) HS Hi Row: 270x10 290x10 310x8 Felt good today. Going to stick with incline for the time being and give flat benching a rest until shoulder gets better. Shoulder felt good today on incline. Went up one rep on the 245 and did 265 for the 1st time ever, got 3 reps. I'll take that and run with it for now. PM/SD: No headaches today. Only a little lethargy to report today. Not too bad. Felt a little bit of lower back pumps at the gym during the rack deads. Just took a longer rest sitting down until they went away between sets. Weight this morning 257lbs. SFW!! |
| Posted by: Vaporize Feb 14 2007, 05:16 PM |
| Hey I bought these bad boys 2 months ago and love em. They got a standard headphone jack so they can connect to anything, Ipod, cd player w/e. Also, no wire so you can do your squats and shit without worrying about it being yanked out of your ear. It has a wireless range of about 35 feet so I leave my ipod in my gym bag so nothing gets in my way when I lift. Look into it, comfortable as hell to, just stretch out the band a little if you do get it. http://www.newegg.com/product/product.asp?item=N82E16826104023 |
| Posted by: willpiazza31 Feb 17 2007, 06:26 PM |
| 2.17.07 Day #35 45mg Pheramax 30mg Superdrol (LAST DAY OF CYCLE) 2:30-3:45pm Squats: 135x15 225x10 315x5 365x3 405x1 460x1 new PR 315x10 EZ Bar Curls: 95x15 115x10 125x10 Cable Tricep Pushdowns: #11x12 #13x8 #14x7 Seated Alt DB Curls: 40x10 40x10 50x8 45x10 Good energy today. Didn't SFW the last 3 days due to being busy and shit. It was a welcome rest. Was feeling a bit banged up recently. Went in with the intention of trying for a squat PR and got it. PM/SD: Today is the end of the cycle. Had some headaches on Wednesday and Thursday. They were annoying but not totally crazy either. Overall I'm happy with the results of the cycle. I haven't tabulated the strength gains yet but I do know I've made a huge jump in squats. Weight up around 258lbs which is about a 10-15lbs increase. I do feel the waist a bit bigger but I still fit into my size 36 jeans. Starting PCT tomorrow. We shall see how I retain my gains. SFW! |
| Posted by: Jason2459 Feb 19 2007, 10:22 AM |
| Damn it 460!!.... I have got to get my squat and DL up over 400lbs. You jacked mofo!! |
| Posted by: willpiazza31 Feb 19 2007, 07:51 PM |
| Thanks mah nig. I've really been working on squats the past 2 months. Not afraid of pushing it and failing if need be. I've got the peace of mind of a power rack and weight belt so there really is no excuse not to go balls to the wall and SFW. This other big guy in my gym told me I should be able to squat more than this considering I have a 600 lbs DL. He's got a point. Fuck messing around with 315 for reps. That's just pussy shit. |
| Posted by: willpiazza31 Feb 19 2007, 07:52 PM |
| 2.18.07 Day #1 of PCT (nolvadex, Lean Extreme, Paravol, Activate, Maca, Fenugreek) 2:30-3:40pm BB Seated Shoulder Press: 135x10 155x10 175x8 195x4 225x1 new PR BB Upright Row: 115x10 135x10 Seated DB Shoulder Press: 65x12 75x7 75x6 70x7 Bent DB Rear Delt Raises: 25x12 25x12 30x10 DB Lateral Raise: 25x12 25x12 25x12 DB Front Raises: 25x10 30x10 Felt good today. Noticed big jump in shoulder press today. Got 225 for a PR. One of my goals is to improve shoulder strength. Cycle/PCT: Started PCT today. Weight this morning was 260. I believe I have everything I need for PCT. Doing Nolva for 40/20/20/20 and using the other stuff, Activate and Lean Extreme as directed on label. I'm not too concerned on weight. I'm more interested in keeping as much strength as possible and improving body composition. SFW!!! |
| Posted by: willpiazza31 Feb 20 2007, 12:37 AM |
| 2.19.07 9:15-9:55pm Day #2 of PCT Incline BB Bench: 135x15 185x10 225x8 225x8 245x5 Cable Crossovers: 3 sets from mid, reps 15,12,12 2 sets from lo, reps 15,12 Pec Machine: 3 sets, reps 15,12,8 That's it, short and sweet. Didn't combine back with chest today. I want to be fresh for back on Wednesday. Decent energy today. No one was at the gym tonight so I worked without a spotter on BB incline and didn't go heavier. I'm probably better off going "lighter" today due to shoulder. The shoulder felt good today. Did not hurt at all during inclines. I even thought of trying some flat BB benching and tried the bar for a couple reps and felt a little bit of discomfort so I scratched that idea. The pump in my chest tonight was sick. It literally hurt when I flexed my chest together. Felt great. Cycle/PCT: Looks like strength is still there. Weight this morning was 255lbs. Strange. At work I drank 4 liters of water today. I didn't even feel the urge to piss until finishing the first 2 liters. I must've been a bit dehydrated which explains the weight change. SFW!! |
| Posted by: willpiazza31 Feb 22 2007, 02:44 PM |
| 2.21.07 Day #4 PCT 9:10-10pm Deadlifts: 225x10 365x3 405x3 495x1 615x1 new PR Pullups: BWx4 still taking it easy on left forearm BB Rows: 205x12 255x8 255x8 HS Hi Row: 270x8 270x8 270x8 Seated Cable Rows: #16x10 #18x8 #20x10 Good energy and focus today. Felt great to hit the deadlift PR, +15lbs from like 3 weeks ago. It felt heavy as fuck right about the knees and somehow I got that bitch up. No hitching though. I felt every muscle in my body contract at the same time, cool feeling. The weight belt is uncomfortable when I bend down and get into position. PM/SD: This morning as I write this I weigh 255lbs. I feel harder and denser and less bloated. Water retention? Not sure. So far strength is still there this first week of PCT. |
| Posted by: willpiazza31 Feb 25 2007, 01:25 PM |
| 2.24.07 5-6pm Day #7 PCT BB Incline Bench: 135x15 185x10 225x6 245x5 265x3 275x2 (spotter gave me small finger lift at bottom for 3rd rep) EZ Bar Curls: 95x15 115x10 135x10 Cable Crossovers: Hi - 3 sets 15,12,12 reps Lo- 2 sets 15,12 reps Cable Tricep Pushdowns: #12x10 #14x7 #14x7 Pec Machine: 3 sets - 15,12,10 reps Incline DB Curls: 25x10 30x10 30x10 Felt good but sluggish today. Did 275 for first time on inclines so strength is still up on PCT. By the time I got to the tricep pushdowns I was pretty gassed. Today was supposed to be squat day but I decided to give my lower back an extra day of rest after maxing out on deads on Wednesday. Will squat on Sunday. Cycle/PCT: Today's weight was 253lbs. I really think I shed some water since I feel harder and a tad leaner. |
| Posted by: unstable Feb 25 2007, 04:56 PM | ||
yeah if you are squatting 460 you need to be working heavier than what you have been. Typically I split my squat into two days... Monday: Go balls to the wall. Start off light to warm up and just keep adding plates. Example: bar x 10 135 x 8 185 x 5 225 x 5 275 x 3 315 x 3 405 x 3 455 x 1 or 2 460 x 1 Shoot for PR Back off a little weight and get a couple more reps. Then on Friday is dynamic effort. If you're squatting 460, you do 300 or so for 8-12 sets of doubles working on being explosive. OR you can use this day for 5x5. Again based on 460 for 5x5 I'd figure you should be in the 385+ range. If you take this approach just be careful because that is alot of volume. As for the music..those headphones look pretty cool but I couldn't justify the cost. The new IPOD shuffle are pretty slick for the price and the size. I got my wife one for Christmas. The MP3 player I use is 128 meg one that I got for free. It holds enough songs for me to get through my workout, especially considering I usually load it up with some hardcore shit and depending on my mood I might just keep playing the same song whenever I have a hard set. The IPOD shuffle runs around $80 and holds 1 gig of music. That's roughly 300 songs. |
| Posted by: willpiazza31 Feb 25 2007, 11:59 PM |
| Thanks for the info unstable. The 5x5 on the "lighter" day is what I've been aiming at sorta. But it's usually not the same week. Or it is depending on my schedule. So are you saying 5 sets at a weight of 385 based on a 460 max? What percentage would you recommend? The 5x5 with this weight is close to what I did today. You'll see below. As far as the max day goes if I try for a PR of 470 lets say do you think it's a good idea to get that 460x1 set in? Wouldn't I just tire myself out that way? Would it better to jump to the 470 right after the 450x1 or a 425x1 set? |
| Posted by: willpiazza31 Feb 26 2007, 12:04 AM |
| 2.25.07 3:10-4pm Day #8 of PCT Squats: 135x15 225x10 365x5 365x5 385x6 (surprised I got 6 reps at this weight) SLDL: 185x12 235x10 285x10 Leg Press: 450x10 540x8 Damn talk about emptying the gas tank. Those last heavy squat sets really destroyed me. Especially the 385 set, I gave it all I got on that one. I will take unstable's advice and shoot for a 5x5 on this "lighter" squat day next time. I'm sure it'll be fun. Cycle/PCT: Weight this morning was 253lbs. I feel a lot less bloated and fat so to speak from when I was on cycle. Looks like strength is still there so far. |
| Posted by: willpiazza31 Feb 27 2007, 12:09 AM |
| 2.26.07 Day #9 PCT 9:15-10pm Seated BB Shoulder Press: 135x10 155x10 155x9 155x6 BB Upright Rows: 135x10 135x10 135x10 BB Push Presses: 135x10 Rear Delt Machine: 3 sets 15, 15, 15 reps Seated DB Shoulder Press: 60x12 60x12 One Arm Cross Cable Laterals: 3 sets 12,12,12 Good energy today but feeling weak in the shoulders. I went pretty heavy on Saturday on incline bench pressing so I'm pretty positive this is why. Looking back on the last time I trained shoulders I had about 4 days of rest and I was able to do more weight. It's cool though I kept it light today and tried some new shit like the cable laterals. I also did push presses for the first time since August or whatever. Since it's an explosive exercise the right shoulder felt a little uncomfortable while doing it which is why I stopped doing it since. Only did one set today to get the feel of it again. Cycle/PCT: Can't really say strength was down today since I wasn't fully rested enough to tell. Weight this morning 254lbs. I need a rest day, feeling tired and achey. Will rest Tuesday and plan on doing back on Wednesday. Shoveled my driveway today, about 3 inches of wet snow. Back was pretty sore today as well. |
| Posted by: willpiazza31 Mar 1 2007, 12:40 AM |
| 2.28.07 Day #11 PCT 9-10pm BB Rows: 185x12 225x10 275x5 275x6 Rack Deads (4 pin, inch below knee): 315x10 405x6 495x3 585x3 635x3 Pullups: BWx6 BWx5 HS Hi Row: 270x8 290x8 290x8 BB Shrugs: 315x15 405x10 315x15 Seated Closegrip Cable Rows: #16x10 #18x10 Good energy today. Expected to feel tired on rack deads but they were no problem. Was cutting it close on time so I had to alternate between the shrug sets and Hi rows. Weight suffered as a result, less rest time. Felt good on pullups, the left forearm didn't flare up. Still only did 2 sets as a precaution. Cycle/PCT: Weight this morning about 252lbs. Even though weight is down I feel harder and more jacked. It doesn't look like I've lost any strength either which is nice. |
| Posted by: willpiazza31 Mar 4 2007, 12:39 PM |
| 3.3.07 12-1pm BB Incline Bench: 135x15 185x10 225x10 +2 reps 245x6 +1 rep 225x1 (jacked my left shoulder so I stopped at one rep) fuck EZ Bar Curls: 95x12 115x10 135x10 Pec Machine: 2 sets 15,12 reps Cable Crossovers: Hi - 3 sets 15,12,12 reps Lo- 2 sets 15,15 reps Tricep Pushdowns: #11x12 #13x10 #14x4 Seated Alt DB Curls: 40x10 45x10 45x10 Well fuck. I felt some pain in my left shoulder on the last set of bench. It hurt kinda bad actually. Hurts to do a "front raise". But if it's assisted then that range of motion is ok. I hope it's not serious. That'll suck major ass. PCT/Cycle: Weight around 253 or so. I'm still happy with the strength so far. It hasn't dropped off any as far as I can tell. Actually I've been getting stronger as I did more reps on BB incline today. I saw a friend of mine at the gym that I haven't seen in about a month and he said I looked bigger in the chest and shoulders. |
| Posted by: willpiazza31 Mar 6 2007, 12:45 AM |
| 3.5.07 Day #16 PCT 9:10-10pm Squats: 135x8 225x6 315x5 385x2 425x1 470x1 new PR 405x3 315x8 SLDL: 135x15 225x10 275x10 Went in with the intention of getting a new PR despire a sore throat. Good energy today. The newly injured left shoulder didn't come into play while squatting. Hit 470 with some effort but kept form. Belted out a nice loud grunt going up, felt good. PCT/Cycle: Weight this morning at 255lbs. Strength is still there obviously if I'm hitting a PR on squats. Good shit. SFW! |
| Posted by: Jason2459 Mar 6 2007, 09:18 AM |
| Damn you'll be hitting 500 before I Get to 400. I have to catch up. I can't seem to grunt when I lift heavy. I guess I feel like I'll let my air out. |
| Posted by: willpiazza31 Mar 7 2007, 07:49 PM |
| 3.6.07 Day #17 PCT 9:15-10pm Rear Delt Machine: 3 sets 15,15,10 reps Bent Over DB Rear Delt Raises: 25x15 30x10 30x10 DB Lateral Raises: 25x10 25x10 Some rotator cuff shit: 3 sets 12,10,10 reps EZ Bar Curls Standing: 95x12 95x10 115x10 EZ Preacher Curls: 95x10 95x8 95x9 Standing Cable Curls: 3 sets 12, 12, 11 reps Well I was supposed to train shoulders today but my latest left shoulder injury kinda fucked that idea up. I tried to do light shoulder presses on the smith machine but my right shoulder was doing most of the work so I scratched that idea. Since I couldn't do presses I just decided to train some biceps for the hell of it after some delt work. Energy was good today though. Took the free sample of Axis Labs SMASH. Good shit. I felt it more than NO Explode. PCT/Cycle: Looks like strength is still there. Tough to really tell today since I didn't do any heavy compound shit today. |
| Posted by: willpiazza31 Mar 8 2007, 11:36 PM |
| 3.8.07 Day #19 PCT 8:45-10pm Pullups: BWx5 BWx5 BB Rows: 205x12 255x6 275x8 Rack Deads, 4 pin: 315x10 405x10 495x6 635x1 didn't have it today HS Hi Row: 270x10 290x8 320x8 Seated Cable Row: #16x10 #18x10 #20x10 Lat Pulldowns: #14x8 #12x9 #12x8 BB Shrugs: 315x15 405x10 455x6 Ok energy today. Recovering from a minor cold. Only good for one rep on the last set of rack deads. Just one of those days. Cycle/PCT: Weight at 252. Strength was decent today, didn't hit any maxes or anything. |
| Posted by: willpiazza31 Mar 11 2007, 06:17 PM |
| 3.11.07 Day #22 PCT 3:15-4pm BB Incline Bench: nothing, left shoulder felt better today so I tested it with 135 and it still hurt so I stopped Cable Chest Presses: 3 sets - 20,15,10 reps Cable Crossovers: Hi - 2 sets, 15,15 reps Lo - 2 sets 15,15 reps Pec Machine: 2 sets - 15,10 reps Standing EZ Bar Curls: 95x15 115x10 Tricep Pushdowns: #12x10 with rope: #8x10 #9x10 Tricep One Arm Pushdown: 2 sets - 15, 10 reps DB Hammer Curls: 65x10 75x10 80x8 Good energy today despite drinking from 9am-11pm yesterday. No hangover today so I figured why not and SFW. This is the first time I've ever trained chest without the use of BB and DB. Fucking injuries. The left shoulder still hurt on inclines so I couldn't do that. The cables weren't so bad, pecs were still hit pretty hard. Cycle/PCT: Forgot to weigh myself this morning. |
| Posted by: Jason2459 Mar 11 2007, 07:50 PM |
| Wow, that really sucks. I hope you get that shoulder in check soon. |
| Posted by: willpiazza31 Mar 15 2007, 07:26 PM |
| 3.14.07 Day #25 PCT 9-9:50pm Squats: 135x10 225x6 315x5 365x5 365x3 wtf Hack Squats: 2 plates per side, 3 sets, 10 reps HS Leg Extension: 35x12 45x10 45x10 Just one of those freakin days today. I knew it when 315 felt like 405. I was aiming for 5x5 with 365 and I actually only managed 3 reps that one set, got stuck at the 4th. I was doing this weight less than 2 weeks ago. I've been going through some shit so that's on my mind and the daily calories have probably been around maintenance. Anyway I got pissed off and did some other new leg shit. PCT/Cycle: Weight this morning 249lbs. Waist is shrinking actually. During cycle I could only get the weight belt into the 4th hole. Today I could get it into the 5th hole no problem. I hope I'm not losing mad strength and today was just one of those days. |
| Posted by: willpiazza31 Mar 18 2007, 04:46 AM |
| 3.15.07 Day #26 PCT 9-10pm Rear Delt Machine: 3 sets, 15,15,12 reps DB Rear Delt: 25x15 25x15 25x15 DB Lateral Raise: 25x12 25x10 25x10 BB Front Raise: 40x15 50x12 60x10 BB Upright Row: 100x10 115x10 115x8 DB Front Raise: 30x10 30x10 30x10 Rear Delt Machine: 2 sets 12,10 reps Good energy today but my left shoulder still doesn't allow me to do any overhead presses. Sucks ass. PCT/Cycle: Weight around 247lbs now. Not bloated anymore. Looks like I'm close to my start weight but I do feel leaner with less bf. |
| Posted by: willpiazza31 Mar 18 2007, 04:59 AM |
| 3.17.07 Day #28 PCT 5-6pm Pullups: BWx8 new PR BWx6 BWx5 BB Rows: 185x12 225x10 275x6 Lat Pulldown: #14x8 #13x10 #13x10 BB Shrugs: 315x15 405x10 405x10 HS Hi Row: 270x10 270x8 270x8 Seated Cable Rows: #16x10 #18x10 #20x6 Well despite having to shovel my driveway for 3 hours I still managed to further destroy my back. Was pretty impressed with my first set of pullups, 8 reps. Previous best at my BW was 6. Delts were pretty sore today. Legs too for some reason. PCT/Cycle: Forgot to weigh myself this morning. Probably around 247-249. |
| Posted by: unstable Mar 21 2007, 08:47 AM |
| not sure if you are aware but squats can contribute to sore shoulders. This is why Louie claims they do 8-12 sets of 2 reps on speed squat and then you've got low reps working up to a max for maximum effort days. |
| Posted by: willpiazza31 Mar 21 2007, 10:34 PM |
| 3.19.07 Day #30 PCT 9-10pm BB Flat Bench: 135x15 185x10 225x6 185x12 205x10 Cable Crossovers: Hi - 1 set 12 reps Lo - 2 sets 15, 15 reps Pec Machine: 3 sets 12,12,8 reps EZ Bar Curls: 95x12 115x10 125x10 DB Curls: 45x6 40x10 Well both shoulders felt a lot better today during the day so I was excited to give BB flat benching a try. Strangely enough the right shoulder felt good but the left one was still a bit annoying. A different area of pain though so it was bearable. I still decided to keep it light and not push it. PCT/Cycle: Weight around 247lbs. The waist feels a lot smaller from when I started though. Strength is down a bit however. |
| Posted by: willpiazza31 Mar 21 2007, 10:42 PM |
| 3.20.07 Day #31 PCT 9-10pm BB Squats: 135x15 225x10 315x5 335x5 355x5 355x5 SLDL: 185x12 225x10 295x6 HS Leg Extensions (weight per leg): 45x12 55x10 70x10 Energy was ok today. The piss poor squat performance from last time was still on my mind. I felt a little stronger this time around. Still not like I was a few weeks ago though. PCT/Cycle: Weight 247. No problem getting into the 5 hole on the weight belt. Strength was down a bit. Probably a combination of less water in my system and muscles. Also no more SD and PM, haha. Shoulders were sore today (3-20) due to previous days chest workout. Not in pain though, just sore. Glad I took it easy. As I write this today (3-21) they are less sore. |
| Posted by: willpiazza31 Mar 21 2007, 10:45 PM | ||
Yeah I've heard that before. In the first couple of warm up sets the shoulders are a bit stiff but then they loosen up and I don't really feel anything bad. How long would 8-12 sets of 2 reps on speed day take? Is that with like a minute rest between set? |
| Posted by: Jason2459 Mar 22 2007, 07:45 AM | ||||
I take about 45-60s between sets. As I'm some where between 50-70% of the max it's not that heavy and shouldn't be. All about exploding up as fast as you can. 10 sets usually last me somewhere between 8-12 minutes. 15 minutes I think is the most it's taken me because I might be a little stiffer at the beggining and take slightly longer then 60s until I'm really warmed up and I'm shaking the bar on the top. |
| Posted by: willpiazza31 Mar 24 2007, 06:53 PM |
| 3.24.07 PCT basically over 2:15-3:15pm Pullups: BWx6 BWx4 Deadlifts: 225x10 315x8 405x6 495x4 545x1 BB Rows: 225x10 255x6 275x6 HS Hi Row: 270x10 290x8 290x6 BB T-Bar Row with V-grip: 4 platesx10 5 plates x8 Pullups: BWx2 BWx2 Not looking for a max on deads today but noticed strength was way down. My last max was 615 and I probably didn't even have 565 or so in my today. I wanted to get 2 reps of the 545 but didn't have it. The rest of the shit went ok, nothing to brag about. Totally exhausted near the end, dripping with sweat. Cycle/PCT: See my PM/SD log for complete cycle summary with results and review. |
| Posted by: willpiazza31 Mar 28 2007, 06:44 PM |
| 3.25.07 3-4pm BB Flat Bench: 135x15 185x10 205x10 225x6 225x6 225x6 DB Flat Press: 70x10 stopped at one set, shoulders sore HS Incline Press: 180x6 180x10 180x10 Pec Machine: 2 sets - 12 reps each set EZ Bar Preacher Curls: 95x10 95x8 105x8 105x8 superset with Cable Tricep Pushdown: #11x12 #12x8 #12x8 #12x8 So today the right shoulder felt ok when benching but the left one was still annoying. I still went light today to baby them and prevent further injury. I wanted to do DB's after the BB but the shoulders started to get sore so I just stopped at that one set. The HS incline machine felt a little better but I still kept the weight low on that one. For some reason my pecs were sore as fuck for the next 2 days after this workout. Both shoulders were also pretty sore the day after but not painful. Will continue to play by ear and stay light. |
| Posted by: Succio Mar 28 2007, 06:55 PM |
| where are you hitting chest?? chances are, you hurt your shoulder by benching to high on the chest. add 2 sets of cuban rotations, for like 8-12 reps |
| Posted by: willpiazza31 Mar 28 2007, 07:01 PM |
| I bring the bar down to about the nipple area. Actually I was talking to this guy at the gym who thinks my hands are too close together. Since I'm pretty wide up in the shoulder area it would make more sense and be more natural on my shoulders to use a wider grip on the bar. I'm giving this new wider grip a try and see what happens. |
| Posted by: Succio Mar 28 2007, 07:03 PM | ||
try bringing it down more, that should help with the shoulders |
| Posted by: willpiazza31 Mar 28 2007, 09:32 PM |
| 3.28.07 9-9:50pm Squats: 135x12 225x10 315x5 335x5 335x5 335x5 Hack Squat: 180x10 180x10 SLDL: 135x15 HS Leg Extension (weight per leg): 45x10 70x6 45x10 Still feeling weak as shit on squats. Anyway I almost passed out and puked after the set of SLDL's. I had to sit down for like 10 minutes and compose myself. I felt nauseous and started to sweat even more. I almost went to the bathroom just in case I puked. Holy shit. I finally regrouped and finished off with the leg extensions. Could barely walk up the stairs out of the gym. |
| Posted by: goodskie Mar 28 2007, 10:45 PM |
| hey i have a box of mass tabs and i hear those are similar to superdrol. i also have 52 pills of 1-ad, 1 bottle of phera-vol, 2 bottles of p-max and some left over phera-max. any suggestions? stacks? i'm looking to do a cycle in the fall and then around february. |
| Posted by: Jason2459 Mar 29 2007, 08:06 AM | ||
Nice intense workout then. I don't like it at first but after a fews hours go by and I start to get my composure back I look back and say "Fuck'n A that was a great workout!" |
| Posted by: willpiazza31 Mar 29 2007, 04:12 PM |
| Yeah true. I'm just pissed at the pussyass weight I'm squatting now. It's killing me mentally. I don't think I could even get close to 470 right now. It was fun while it lasted. Today my legs feel very weak. Sitting here at work letting them stiffen up doesn't help either. Tomorrow should be worse. That hack squat machine is a killer. Of course you shouldn't waste your time on it since you're PL but damn. Funny thing is that when I was all about improving my squat max my legs wouldn't be this sore. Now that I'm hitting them differently I'm feeling it more. |
| Posted by: willpiazza31 Apr 1 2007, 07:49 PM |
| 3.29.07 9-10pm DB Rear Delt: 25x12 25x12 25x10 Rear Delt Machine: 3 sets - 15,12,10 reps DB Presses: 50x12 50x12 60x10 60x6 BB Upright Row: 115x10 115x10 125x10 BB Front Raise: 50x10 60x10 70x10 DB Side Raise: 25x10 20x10 EZ Bar Curls: 95x15 95x15 DB Tate Presses: 30x10 40x10 Shoulders felt ok today. I was finally able to do some overhead presses with almost no pain from the left shoulder. I still kept it light and didn't do near failure as to not fuck it up more. Tried some tate presses for the first time ever. Looked online for instructions. I think I'm doing them right. The movement felt a bit awkward at first but I did feel it in the triceps. Will do more research to really nail down the form. Haven't been lifting as much per week as before due to some shit going down but this week I plan on hitting it 4 times at least. |
| Posted by: willpiazza31 Apr 7 2007, 04:54 PM |
| 4.2.07 9-10pm BB Rows: 185x12 225x10 275x8 HS Hi Row: 270x8 270x8 270x8 Pullups: BWx2 Rack Deads: 225x10 315x10 405x10 495x6 BB Shrugs: 315x15 365x12 365x12 Seated Cable Rows: #16x10 #18x10 |
| Posted by: willpiazza31 Apr 7 2007, 04:59 PM |
| 4.3.07 9-10pm BB Flat Bench: 135x15 185x10 225x6 225x6 245x6 245x6 BB Incline: 135x12 225x4 225x4 225x3 185x8 Pec Machine: 3 sets 15,10,12 reps EZ Bar Curls: 95x12 115x10 125x10 Alt DB Curls: 35x10 35x10 35x10 Both shoulders felt better today. The right one is nearly pain free (just a tad of soreness) during flat benching. The left one I felt a bit more during flat but it didn't really bother me. I was surprised the left one didn't hurt while doing incline benching. Good news. I'm still taking it easy on the weight so I don't press my luck. Not much shoulder soreness the following day. |
| Posted by: willpiazza31 Apr 7 2007, 05:02 PM |
| 4.4.07 9-10pm Squats: 135x12 225x10 315x5 335x5 335x5 335x5 335x5 SLDL: 135x15 225x10 275x8 Hack Squat Machine: 180x10 180x10 Leg Extension, weight per leg: 45x10 45x10 45x8 Felt a bit better strength wise on squats but my strength is still way down. Oh and I didn't feel nauseous or felt like passing out today. I did SLDL's 2nd instead of after hack squats. I still had trouble walking up and down stairs after I was done. |
| Posted by: willpiazza31 Apr 7 2007, 05:07 PM |
| 4.6.07 3:30-4:30pm Rear Delt Machine: 3 sets 12, 12, 10 reps DB Rear Delt: 25x12 25x12 25x10 BB Shoulder Presses: 135x10 135x10 155x8 BB Upright Row: 115x10 115x10 135x8 DB Lateral Raise: 25x10 25x10 30x10 BB Front Raise: 60x10 70x10 70x10 DB Tate Presses: 40x10 50x8 45x9 Cable Tricep Pushdowns: #12x8 #11x10 #10x10 dropset #8x8 dropset #6x8 Decided to do some BB pressing for the first time in a while due to left shoulder pain. Didn't go crazy or anything, just happy that I could do it without pain. Didn't push it, went light and only did 3 sets. |
| Posted by: willpiazza31 Apr 14 2007, 01:44 PM |
| 4.9.07 8:45-10pm Pullups: BWx6 BWx5 BWx5 BB Rows: 185x12 235x10 285x5 285x5 HS Hi Row: 270x8 290x8 290x8 Rack Deads 4 pin: 225x10 365x10 455x8 585x3 Seated Cable Rows: #16x10 #20x5 |
| Posted by: Jason2459 Apr 14 2007, 10:18 PM |
| About how high up does the 4 pin put the bar on you? I have POS that has these hooks that are about 3-4 in. apart. |
| Posted by: willpiazza31 Apr 14 2007, 11:14 PM |
| The bar is just at the bottom of my knee. |
| Posted by: willpiazza31 Apr 16 2007, 12:45 PM |
| 4.14.07 4:15-5:15pm BB Flat Bench: 135x15 185x10 225x6 225x6 245x6 245x5 BB Incline: 185x8 185x8 HS Incline: 230x6 230x7 dropset 180x6 Pec Machine: 3 sets 15,12,8 reps Cable Crossovers Lo: 3 sets 12,12,10 reps EZ Bar Curls: 95x12 115x10 115x10 DB Curls: 35x8 35x10 Chins, palms facing in: BWx3 BWx3 Still taking it easy on the shoulders, going with lighter weight not going to failure. |
| Posted by: JW32Hoops Apr 16 2007, 12:51 PM |
| If that's light for you, then I'm assuming you're one big bastard. |
| Posted by: willpiazza31 Apr 16 2007, 01:46 PM |
| Word. |
| Posted by: willpiazza31 Apr 21 2007, 09:48 AM |
| 4.18.07 9-10pm Squats: 135x10 225x10 315x6 335x5 335x5 335x5 BB Incline: 135x15 185x10 225x4 185x7 185x6 BB Rows: 185x12 235x10 255x8 EZ Bar Curls: 95x12 115x10 135x8 |
| Posted by: willpiazza31 Apr 21 2007, 09:51 AM |
| 4.19.07 9-10pm DB Rear Delt: 25x12 25x12 25x12 BB Flat Bench: 135x15 185x10 225x10 225x6 245x6 265x3 HS Hi Row: 270x10 290x8 320x6 BB Shoulder Press: 135x10 155x8 175x3 Cable Tricep Pushdowns: #11x10 #12x8 #11x10 BB Upright Row: 115x10 115x10 Shoulders feeling better. Still not 100%. |
| Posted by: willpiazza31 Apr 21 2007, 08:07 PM |
| 4.21.07 2:50-3:50pm Pullups: BWx6 BWx5 BWx5 Rack Deads, 4 pin: 225x10 365x10 455x6 585x3 635x2 HS Incline Chest: 180x15 230x12 230x10 270x6 270x6 BB Front Raise: 60x10 70x10 70x10 EZ Bar Preacher Curls: 95x10 95x10 95x8 |
| Posted by: willpiazza31 Apr 28 2007, 10:19 AM |
| 4.23.07 9-10pm Rear Delt Machine: 2 sets 12,10 reps BB Incline: 135x15 185x10 225x4 225x4 225x3 245x2 BB Rows: 185x12 235x8 285x6 BB Shoulder Press: 135x10 155x5 Tricep Pushdown: #11x10 #11x10 #11x10 Alt DB Curls: 35x10 40x10 Chins: BWx3 |
| Posted by: willpiazza31 May 25 2007, 04:54 PM |
| 4.28.07 BB Flat Bench: 135x15 185x12 225x10 225x8 245x6 245x6 BB Rows: 185x12 235x8 285x5 Pullups: BWx4 BWx5 BWx4 BB Shrugs: 315x15 365x12 415x10 EZ Bar Curls: 95x12 115x12 115x10 Pec Machine: 2 sets - 15,12 reps |
| Posted by: willpiazza31 May 25 2007, 04:59 PM |
| 5.25.07 4:30-5:30pm BB Flat Bench: 135x15 185x10 225x10 245x3 225x6 BB Rows: 185x10 235x8 235x6 HS Incline Press: 180x12 230x8 230x5 Pullups: BWx5 BWx4 BWx3 EZ Bar Curls: 95x12 115x8 115x8 Tricep Pushdown: #10x12 #11x10 #11x5 Finally able to SFW again!!! Schedule has been packed with AP, playing baseball and softball. Diet has been crappy, not so much eating junk food but I've been drinking like twice a week. Weight is around 239-241lbs. Just happy to be back in the gym. Wasn't as weak as I expected but I could feel endurance was down, less reps. Hopefully I can fit in some SFW twice a week during these busy summer months. |
| Posted by: Jason2459 May 25 2007, 05:08 PM |
| Awesome job. I knew you'd go in there and post up some good numbers. |
| Posted by: willpiazza31 May 31 2007, 09:34 AM |
| 5.30.07 8-9pm BB Flat: 135x20 185x10 225x10 245x5 245x3 225x6 HS Hi Row: 270x10 270x10 270x8 BB Seated Shoulder Press: 135x10 155x4 135x5 Pullups: BWx5 BWx4 BB Front Raise: 60x10 60x10 60x8 EZ Bar Curls: 95x12 115x8 superset with Tricep Pushdowns: #11x10 #12x8 Ok, strength still sucks due to the month layoff. Not too concerned. Since my schedule is booked this summer I'm just looking to maintain. At least the right shoulder is feeling a lot better. Hopefully it'll stay this way so come Fall I can really start pushing the big weight. |
| Posted by: willpiazza31 Jul 24 2007, 09:36 PM |
| 7.03.07 BB Flat: 135x20 185x10 225x10 225x4 225x6 BB Rows: 185x12 235x8 235x8 HS Incline: 180x12 230x8 180x8 Pullups: BWx5 BWx3 Pec Machine: 3 sets 15,8,8 reps HS Hi Row: 270x10 270x8 270x5 Taking a month off hurt. Weak as shit. |
| Posted by: willpiazza31 Jul 24 2007, 09:38 PM |
| 7.04.07 Incline DB Curls: 25x12 25x10 35x10 Lying DB Extensions: 25x10 25x10 25x10 Seated DB Curls: 35x10 35x10 35x8 DB Tricep Extensions: 55x12 55x12 55x10 DB Hammer Curls: 55x10 55x10 I did this at home. A friend recently dropped off some dumbbells that he didn't have room for. Too bad the heaviest one is 55lbs. |
| Posted by: willpiazza31 Jul 24 2007, 09:42 PM |
| 7.23.07 9-10pm BB Flat: 135x15 185x10 225x6 225x6 225x6 225x6 HS Incline: 180x10 230x7 230x7 Pec Machine: 3 sets 12,10,8 reps EZ Bar Curls: 95x12 95x12 115x8 DB Curls: 35x8 30x8 30x8 Cable Curls: 2 sets 15,12 reps Ok time to get serious and SFW. Only my 3rd time in the gym in the past 2 months. Felt weak as fuck but it could be worse. |
| Posted by: willpiazza31 Jul 24 2007, 09:46 PM |
| 7.24.07 9-10pm BB Rows: 135x15 185x10 235x8 255x8 Pullups: BWx4 BWx3 Rack Deads, 4 pin: 225x10 315x10 405x6 495x3 HS Hi Row: 230x10 270x8 180x15 Seated Cable Row: #14x8 #14x8 BB Shrugs: 315x10 315x10 315x8 Day 2 of the comeback bitches. Still weak but gotta start somewhere. Was pissed at the shrugs. My grip sucked ass because of my callouses. They hurt like hell so I had to cut them short. It felt good to do the rack deads again. Back destroyed.... |
| Posted by: Jason2459 Jul 25 2007, 07:44 AM |
Nice e-numbers on those rack deads!  |
| Posted by: willpiazza31 Jul 25 2007, 08:32 AM |
| Thanks Assfit! |
| Posted by: willpiazza31 Jul 28 2007, 11:18 PM |
| 07.28.07 3:45-4:45pm DB Rear Delt: 25x12 25x12 25x12 Seated BB Press: 135x10 135x8 135x6 DB Lateral Raise: 25x10 25x10 25x10 BB Upright Row: 95x10 95x10 95x10 EZ Bar Curls: 95x12 95x10 75x15 superset with Cable Tricep Pushdowns: #10x12 #11x10 #11x10 Tricep Rope Pulldowns: 110x12 110x10 100x15 First time I've hit shoulders since May? Still weak compared to before but gotta start somewhere. Took 1 serving of waxymaize and what a sick pump. Especially in arms. That superset just blew em the hell up. Good times. Going to take a serving of WMS before SFW from now on!!! |
| Posted by: willpiazza31 Jul 31 2007, 09:41 PM |
| 07.31.07 9-10pm BB Flat Bench: 135x10 185x10 225x8 225x6 225x6 245x3 DB Incline: 60x12 70x7 65x6 Pec Machine: 3 sets 12,10,8 reps DB Flyes: 30x10 30x10 40x6 Alt. DB Curls: 35x10 35x10 40x8 Cable Curls: 2 sets 15,12 reps DB Hammer Curls: 60x8 60x10 60x10 Slight improvement in strength. Gotta keep hittin it.... |
| Posted by: Jason2459 Jul 31 2007, 09:58 PM |
| Nice. getting more consistent again. Keep it up! |
| Posted by: willpiazza31 Jul 31 2007, 10:06 PM |
| Word democrat. My sports schedule is winding down so I have more time. |
| Posted by: willpiazza31 Aug 2 2007, 12:47 AM |
| 08.01.07 7-8pm Pullups: BWx6 BWx5 BWx4 BB Rows: 185x10 235x8 255x8 Rack Deads, 4 pin bottom part of knee: 315x10 405x6 495x3 545x3 BB Shrugs: 315x15 365x10 365x10 HS Lo Row: 180x12 230x8 230x8 Back destroyed.... felt real strong on rack deads. Could've gone up another 50lbs for a single. |
| Posted by: Will109090 Aug 2 2007, 09:00 AM |
| Do you do conventional deadlifts, or just rack deads? |
| Posted by: willpiazza31 Aug 2 2007, 09:08 AM |
| I do both. What I like to do is do regular deads once a month and max out. The other times I just do rack deads. Right now I'm doing rack deads because I'm just starting to get back into it and because of my sports I can't hit legs hard. I haven't been squatting yet. If I do I won't be able to walk or run for a few days and I can't have that. Once I stop playing ball then I'll be able to hit the legs hard. |
| Posted by: willpiazza31 Aug 8 2007, 03:19 PM |
| 08.07.07 8-9pm BB Flat: 135x15 185x10 225x10 225x8 225x4 HS Incline: 180x12 230x7 230x6 Pec Machine: 3 sets 12, 10, 10 reps Cable Crossovers Lo: 3 sets 10,10,12 reps EZ Bar Curls: 95x12 95x12 115x8 Cable Curls, straight bar: 3 sets 10,10,12 reps DB Hammer Curls: 60x8 60x8 60x8 My right shoulder is taking the flat benching fairly well. Making great progress and it looks like I could be almost 100%. I'm still not pushing it however. Strength is getting better each day in the gym. Not quite where I left off a few months ago but I will get there soon. |
| Posted by: willpiazza31 Aug 9 2007, 12:26 AM |
| 08.08.07 8:30-9:30pm BB Rows: 135x15 185x10 235x8 235x8 Pullups: BWx4 BWx3 BWx4 Rack Deads, 4 pin: 315x10 405x6 455x6 HS Hi Row: 270x10 270x8 270x6 HS Lo Row: 180x10 180x10 180x9 Seated Overhead DB Extensions: 60x15 80x10 90x8 Tricep Pushdowns: #10x10 #9x10 #8x10 It was hot and humid as fuck in the gym. That totally zapped my energy. Did not feel strong on rack deads today. Only did 3 sets instead of pushing it further inviting injury. Had nothing left towards the end. |
| Posted by: willpiazza31 Aug 9 2007, 09:04 PM |
| 08.08.07 9-9:45pm DB Rear Delt: 25x12 25x10 30x10 Seated BB Press: 135x10 135x10 155x6 155x5 175x2 BB Upright Row: 115x10 115x10 115x10 DB Lat Raise: 25x10 25x10 30x10 BB Front Raise: 60x10 60x10 60x10 Almost didn't make it to the gym. Took a nap around 7 and woke up around 8 and felt tired and shit. Managed to get the sand out of my vagina and went to SFW. Of course I felt fine once I walked in. Decent energy today. Could barely lift my arms towards the end. Great shoulder pump. Loving that waxymaize. |
| Posted by: JW32Hoops Aug 10 2007, 07:52 AM |
| Good to see you're getting back in there and SFW consistently. Still throwing around beastly weight too, keep it up bro. |
| Posted by: willpiazza31 Aug 12 2007, 07:30 PM |
| 8.12.07 3-4pm BB Flat: 135x15 185x10 225x10 225x6 245x3 DB Incline: 60x12 70x7 70x5 HS Incline: 180x10 200x7 230x4 Pec Machine: 3 sets 10,10,10 reps EZ Bar Curls: 95x12 115x10 135x8 Cable Curls: 3 sets 12,10,10 reps Today was a "bonus" day of sorts. Was not planning on SFW. Had a hardball game at 10am this morning. Played 9 innings in 90+ degree heat. Not much food up to this point either. Had to go though since last 2 days were off. Energy level was low. I was a bit tired from hardball and it was fucking hot in the gym today. For $70 a month you would think they would turn on the damn AC. So weights were low today but I still hammered away. |
| Posted by: typeRob Aug 12 2007, 08:48 PM |
| werent you the one that was saying you couldnt flat bb bench because of your shoulder in the past? well it looks like your benching now, hows your shoulder? |
| Posted by: accent115 Aug 12 2007, 09:10 PM | ||
what gym do you go to, thats more than i pay and i thot it was a lot. I pay about 50 but its student, i think adult is about 70ish |
| Posted by: willpiazza31 Aug 12 2007, 09:17 PM |
| That's right. I'm able to bench now. About time. Shoulder is holding up. Just slightly sore sometimes. I haven't been able to really go hard and heavy with the BB in almost 2 years. I'm still apprehensive on maxing out though. We'll see. |
| Posted by: typeRob Aug 12 2007, 09:19 PM |
| awesome, ive been having a similar problem with mine thats preventing me from bb benching too. how did yours heal? did you just avoid the bench for that long? |
| Posted by: willpiazza31 Aug 12 2007, 09:24 PM |
| Well I went to PT for my right shoulder. That seems to be cool now. The huge layoff after April helped. I guess it rested it. The MRI only showed inflammation, nothing torn or anything like that. |
| Posted by: willpiazza31 Aug 12 2007, 09:26 PM |
| All of 2006 I just used DB's. I tried BB for a short time last summer but I just hurt my right shoulder. The left one was fucked up originally in fall of '05. The PT earlier this year in February was for my right shoulder. I never got anything done for my left shoulder. It just went away. |
| Posted by: typeRob Aug 12 2007, 09:26 PM |
| good shit. how did you actually injure it in the first place? |
| Posted by: willpiazza31 Aug 12 2007, 09:27 PM | ||
Just benching. I did nothing else to it. I guess I got really strong really fast. When I first started lifting beginning of '05 6 months later I was benching over 300lbs. |
| Posted by: willpiazza31 Aug 15 2007, 09:29 PM |
| 8.14.07 8-9pm Pullups: BWx6 BWx4 BWx4 BB Rows: 185x12 235x8 255x6 Rack Deads, 4 pin: 315x10 405x6 495x6 545x3 Long BB T-Bar Rows: (pain in the ass, other end kept popping up) 180x10 180x5 180x8 BB Shrugs: 315x20 365x10 365x10 Decent energy today. Nothing impressive on lifts. |
| Posted by: accent115 Aug 15 2007, 09:41 PM |
| You'd be more impressive if you took m1t...imo |
| Posted by: willpiazza31 Aug 17 2007, 09:22 AM |
| 8.16.07 8:30-9:30pm DB Rear Delt: 25x10 30x10 30x10 BB Shoulder Press: 135x10 155x8 155x4 175x2 DB Arnold Press: 40x10 45x8 45x6 BB Upright Row: 115x10 115x10 115x10 BB Front Raise: 60x10 60x10 60x10 Cable Lat Raise: 3 sets 10,12,12 reps |
| Posted by: JW32Hoops Aug 17 2007, 09:28 AM | ||
Are you doing these standing or seated? Either way, pretty damn solid man. |
| Posted by: Jason2459 Aug 17 2007, 09:29 AM |
| Way to kill those shoulders. Nice BB shoulder press numbers! |
| Posted by: willpiazza31 Aug 17 2007, 09:30 AM |
| Seated. With the bar set right at the bottom so I have to push it up first instead of taking it off the rack and going down and then up. Thanks mah nig, I'm getting there! |
| Posted by: willpiazza31 Aug 17 2007, 07:19 PM |
| 8.17.07 7-7:45 pm CG Bench on Smith: 155x12 195x12 215x10 245x8 EZ Bar Curls: 95x12 115x10 115x10 DB Tri Extensions: 60x15 80x10 90x10 DB Alt Curls Seated: 35x10 40x8 40x8 Cable Tricep Pushdown: #10x12 #12x8 #12x5 Cable Curls: 3 sets 15,12,10 reps Felt like blasting arms today. It's Friday! Been meaning to try close grip benching but have been apprehensive due to shoulder problems. I figured I should try them on the Smith machine and see how it felt. I also didn't have a spotter so it worked out well. It felt great. No shoulder strain, all tricep. Hopefully I can continue to do this and really start doing some real weight on this exercise and it should help my real bench press. Off tomorrow (ballgames), maybe off Sunday not sure. Should be well rested by Monday for chest. Great energy today too. Had some whole wheat pasta and a steak like an hour before + 40g of WMS. |