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 JW32Hoops Training Log, gotta start somwhere... |  |
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Damn it feels good to be a gangsta
Group: Advanced Members
Posts: 7843
Member No.: 139275
Joined: 31-January 07
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Age: 26
Height: 6' 7''
Weight: 246 lbs
I've lifted weights off and on for years, but just got into it seriously in mid-December.
GOALS: In mid-December, my goal was to be 235lbs by June, but I beat that pretty quick, so new goal is 250 by April 15th, then I'll do my summer cut. I cut pretty easily, so I can wait till the last minute.
3/5 Chest & Shoulders
Bench:
135 x 12 (warmup)
160 x 10
185 x 10
225 x 6
135 x 20
Incline DB:
50's x 12
55's x 10
65's x 8
70's x 6
DB Lateral Raise:
I line up 25's, 15's, 10's and 8's. I do 8 reps with the 25's, then immediately pick up the 15's and do 8, then the 10's, etc. It's like a big superset, really get a great burn. Long story short, I did that twice.
Cable Front Delt Raise:
20 x 15
30 x 10
Decline Chest Press: (Hammer Strength)
4 plates x 15
4 plates x 10
Did some random Triceps stuff at the end too.
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Damn it feels good to be a gangsta
Group: Advanced Members
Posts: 7843
Member No.: 139275
Joined: 31-January 07
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Here is my list of supplements, as a reference. (and up for critique) Supps (March)- EAS Phosphagen HP - 5.25g before and 5.25g after lifting - Russian Bear - 2 tablets w/breakfast, another 2 at lunch (link below) http://www.vitaminshoppe.com/store/en/brow....jsp?id=VP-1002- Fish Oil Caps - 3 per day, at mealtimes - ON Whey Protein - PWO and one in the afternoon - Muscle Milk - Before Bed - Vitamin E - 1 cap in the morning - Z-Mass PM - 30 min before bed My diet is OK, but not 100% disciplined. I have a shake and some oatmeal or cereal w/banana for breakfast, snack on mixed nuts, cottage cheese, etc, lunch varies (burritos, salads, sandwiches, etc) more snacking, then dinner varies as well. Once I move from NYC to CA (August) I'll be focusing more on cooking, since I'm assuming I'll have a better equipped kitchen than the one in my current shoebox of an apartment.
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Damn it feels good to be a gangsta
Group: Advanced Members
Posts: 7843
Member No.: 139275
Joined: 31-January 07
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| QUOTE (scalato23 @ Mar 9 2007, 08:16 PM) | Hey man...good luck on the Journal. It has really helped me in achieving my goal on this bulk. Just stick with it and know that we ARE reading it  |
Thanks bro, I really appreciate it. Didn't hit the gym this weekend, but did this little home routine on Sat to help beat back the guilt  150 Pushups10 sets of 15 DB Alt Curls 30's x 15 30's x 15 30's x 15 30's x 15 DB Hammer Curls30's x 12 30's x 12 30's x 12 30's x 12 (30's are all I have at home) Back in the gym tonight for Legs & Traps, can't wait.
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Guru
Group: Advanced Members
Posts: 3827
Member No.: 2459
Joined: 7-March 03
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CRAP... I just posted a long ass reply and it errored out on the post. Here it goes again...
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Thanks bro, I really appreciate it. Couple things, what is CNS? |
http://en.wikipedia.org/wiki/Central_nervous_systemIt's pretty much the brain and the spinal cord. You break that down to much and you'll be lifting like a 90 year old grandma. Like lifting max effort style on the deadlift twice or even once a week consistantly will eventually break it down to where you'll never add more weight or even go down in weight. I also believe it is the CNS that restricts you from lifting a lot more weight then you might actually be able to do. Your CNS says damn that weight is fucking heavy and there is no way you can handle it so it shuts down from trying so the CNS thinks that it is protecting you. Like last week I did 405 for one on a high box squat for the first time ever and my body felt like it was being crushed by an elephant. But my CNS got to feel the weight and get used to it. This week the blasted through 405 and made it up to 455 and 475 before my body felt the exact same way. Now, I know my muscles could do more but I felt like I could feel my CNS shutting down so I stopped and left 500 for next week. | QUOTE | | Also, do you find loading the bar up on squats to be slightly intimidating, since it's not like bench where you've got a spotter to pick up where you leave off. |
I find it very much intimidating but realize again it is a visual thing that my brain, part of the CNS, is trying to protect me. I never used to do more than two plates on each side for the squat as I would get scared looking at the weight. I finally told myself that I was a pansy and got past it. Then I got to three plates and thought that it was scary and now the same thing with four plates. It's something that the body and you have to get used to and then it's nothing until you get to the next hurdle. | QUOTE | | Like last night, all I could think about is what would happen if I god-forbid couldn't get the weight up |
If all you have is a squat rack with out adjustable pins then make sure you have a spotter that knows how to spot the squat. http://www.hksi.org.hk/scn/tg_safety.htmshows on the bottom left picture a person spotting the squat. Even better would be two more guys on the sides to grab the bar also. If you have adjustable pins or bars like in a power rack then put them to just under where you end up in the bottom possition on the squat or even GM. That way all you have to do when you miss is bring it back down a few more inches. That's what I end up doing on my max effort days when I work up to a miss. I ment to take a picture of the gyms "power rack" as it's a peice of crap but at least it gives me something to bring the bar to when in trouble.
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