| 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: Roids Nov 24 2006, 12:15 PM |
| That a lot of friggin weight on the DB Hammers!! Are you doing any PH's or AAS right now? |
| Posted by: Roids Nov 24 2006, 12:42 PM |
| My best ever DB Hammer was 60x6. I benched 505 when on AAS @ 255lbs. I can't get more than around 425 now @ 230lbs. Even on AAS, I couldn't ever squat more than about 525 and DL anyomre than 500ish. So, to hit those #'s w/out any PH's or AAS, he'd easily be squatting 700+ and DL'ing 600+ with AAS. |
| 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 |