| QUOTE (Succio @ Jun 25 2009, 12:06 PM) |
| but i have been eating fastfood atleast once a day pretty much for the last two weeks. |
You and Lorken must be reading the same nutrition guide.
What do you mean by "side bends"?
Training Journal |
1Fast400 Forums > Journals |
| Posted by: Succio Jun 22 2009, 09:42 AM |
| Back at it again. Long story short, last year ive been goofing off and now ive found some motivatoin again. This time I feel great. The last week Ive been doing some shitty work with me and my bro replacing a new lawn for my other bro. It is hell and not to mention its hot as FUCK. Previous PRs Bench : 265 Squat : never maxed but did 245 no belt Deadlift : 375 Goals after 12 week regiment B: 285 Squat : 300 Deadlift 405 |
| Posted by: Succio Jun 22 2009, 09:47 AM |
| Week 1/Day 1 Max Effort Squat/Deadlift Close stance Low Box squat - First time doing these bar 95 x 5 135 x 5 155 x 5 175 x 5 185 x 3 Pull Throughs 110 x 10 120 x 10 100 x 10 Lunges (These are tough from a mechanical standpoint, so went light) bw x 10 bw x 10 +25 x 10 Hypers - Hands behind head bw x 15 bw x 15 bw x 15 Decline Situps - hands behind head bw x 10 bw x 10 bw x 10 So I trained at 6:30 AM today because I'm going back to work at my bros today and I am way to tired to train afterwards. My lower back has been put through hell last week and today from training it felt VERY pumped. Going to have to train this early all week and it is going to suck. |
| Posted by: Succio Jun 23 2009, 09:55 AM |
| week 1/day 2 DE bench 7 sets at 60% x 3 and 2 sets at 70% x 2 155 x 3 x 7 185 x 2 x 2 DB bench palms in 50s x 15 60s x 10 60s x 10 DB rows 60s x 15 70s x 10 70s x 10 Rope Tri pulldowns x 3 sets FUCK the mornings. woke up today at 6:30 AM. Didnt take no xplode and I was very sore from yesterday especially in the abs and back. Was weak as shit today. Gotta make some bench boards here soon. |
| Posted by: yeashescool Jun 24 2009, 11:52 AM |
| Cool man. Glad to see you back in training mode. |
| Posted by: Succio Jun 25 2009, 12:06 PM |
| Week 1/day 3 DE squat/deadlift Parallel Box Squats - 10 sets x 2 @ 55% 140 x 2 x 10 Speed Deads - 10 sets x 1 @ 55% 205 x 1 x 10 Side Bends +45 x 10 x 3 Standing Ab crunches 60 x 10 60 x 10 70 x 10 bodyweight is up to 170 (PR) and looking a little bit bigger. Could be from creatine, but i have been eating fastfood atleast once a day pretty much for the last two weeks. Bought some knee wraps and wrist wraps from EFS but i dont think im going to use the knee wraps until i get some basic strength on my squats. |
| Posted by: ShakesAllDay Jun 25 2009, 12:27 PM | ||
You and Lorken must be reading the same nutrition guide. What do you mean by "side bends"? |
| Posted by: Succio Jun 26 2009, 08:47 PM | ||||
side bends are when you bind on your sides  They are for obliques. Stand up with a weight in one hand and lower the weight on your side while standing |
| Posted by: Succio Jun 26 2009, 08:54 PM |
| Week 1/day 4 Max Effort Bench Press Weight is up to 172 lbs (PR). Thats about 12 lbs up about the last two months. Going to Taco Bell for some PWO nutrition to celebrate  2 Board Bench Press 185 x 5 205 x 5 225 x 5 245 x 3 Pull Ups (palms away) Shoulder Width bw x 11 bw x 5 bw x 5 bw x 5 bw x 5 bw x 5 DB front and side raises 10s x 20 (FR) x 10 (SR) 10s x 10 (FR) x 10 (SR) 10s x 10 (FR) x 8 (SR)  these are a lot harder than they sound. I used some decent form so i wasnt just swinging with momentum. I have terrible conditioning and strenght in my shoulders. DB Tri extensions 35s x 12 x 3 |
| Posted by: Succio Jun 26 2009, 09:25 PM |
| Here are som eupdated pics. Obiviously they arent very good as i dont think the camera has a timer. I am still WAAAAAAYYYY too small and weak so i hope you arent drinking anything because you will probably spit it out all over your keyboard.  |
| Posted by: Succio Jun 26 2009, 09:29 PM |
 |
| Posted by: cougar123 Jun 27 2009, 11:47 AM |
| good shit dude on starting a westside split as long you keep the calories up you should see gains on your lifts every week I would try to add some more upper back on your bench days like some rear delt raises and facepulls trust me your shoulders will thank you later you should try do tri exercise dominant movement as your second exercise on bench days. I would also add a hamstring movement on your DE squat days like stiff legged deads or natural GHR's. |
| Posted by: Succio Jun 27 2009, 12:57 PM | ||
thanks man. I really have to attribute my weight gain to eating fast food. I also try to eat some good food too though. Had 3 double cheeseburgers from McD's yesterday and I dont think I was full but it was a ton of meat and I felt kinda woozy but I didnt barf it up!! I am using a training manual I got from EFS and I have left some exercises out such as a GHR because I dont have one but I think I can ghetto rig it with the lat pulldown (saw it on youtube). I also was suppposed to do some reverse hypers and again I dont have it at my gym so I will have to throw something in. I also was supposed to 4-board presses on my dynamic bench day but i didnt make any 4-boards (gotta find some 2x6's) |
| Posted by: Succio Jun 29 2009, 11:28 AM |
| Week 2/day 1 Max effort Squat/Deadlift Body weight: 173 lb (after taking a deuce in the morning) PR Close Stance Low Box Squat bar x 45 x 5 95 x 5 135 x 5 155 x 5 185 x 5 PR 205 x 2 PR Lunges bw x 10 +25s x 10 x 3 (form still sucks) Machine Glute Raise (didnt figure out how to use it until last set, didnt feel anything from it though) x 4 Hyperextensions (hands behind head w/ 2 second pause at top) bw x 10 bw x 10 +10 x 10 +10 x 10 Decline sit ups (hands behind head) bw x 10 bw x 10 bw x 10 bw x 7 (was blasted for some reason) So I tried doing GHR on the lat thing, and it didnt work, I found another similar seat and It worked pretty well, so i will do them next week. Still pretty weak on the squat, but im getting up there slowly (I think). **On anohter note, My hips are TIGHT as hell when im in a close stance (about shoulder width). I had a hard time sitting on the box just with the bar. I sometimes lowered myself rather quickly because of my hips being so tight. hmmm.... |
| Posted by: Succio Jun 30 2009, 11:09 AM |
| Week 2 - Day 2 DE bench press 60% 3 x 8 : 70% 2 x 1 160 x 3 x 8 185 x 2 x 1 DB rows 80s x 10 80s x 10 90s x 10 DB bench 50s x 10 65s x 10 75s x 10 Rope Tri pulldowns x 4 My MP3 player had a dead battery the whole training session  . This is the last time im going to train in the morning, finishing the lawn today thank god it is freaking hot. |
| Posted by: Succio Jul 2 2009, 02:11 PM |
| Week 2 - Day 3 DE squat/deadlift Parallel box squat 10 sets x 2 @ 60% 150 x 2 x 10 Deadlift 10 sets x 1 @ 60% 225 x 1 x 10 Pull Throughs 100 x 15 110 x 10 110 x 10 110 x 10 Side bends +45 x 10 x 3 Standing ab curls +60 x 10 +70 x 10 +80 x 10 |
| Posted by: Succio Jul 4 2009, 12:28 AM |
| Week 2 - Day 4 Maximum Effort Bench Press 2-board Bench Press 18 |
| Posted by: Succio Jul 4 2009, 12:30 AM |
| Week 2 - Day 4 Maximum Effort Bench Press 2-board Bench Press 185 x 5 225 x 3 255 x 3 PR Shoulder Width pull ups (palms away) bw x 5 bw x 5 bw x 5 bw x 5 bw x 5 bw x 5 DB front and side raises +10s x 15 x 10 x 3 DB Tricep Extensions 40s x 10 45s x 10 x 2 PR |
| Posted by: Succio Jul 6 2009, 09:07 AM |
| so last night I had a weak sore throat. Didnt think anything of it. I wake up and it hurts like a bitch to swallow. This shit cant be happening I think I got it from my sister or mom. Im giong to do my best to see if i can still train, but I dont want to make this worse. |
| Posted by: Succio Jul 6 2009, 01:55 PM |
| Week 3 - Day 1 Max Effort Squat/Deadlift Close Stance Low Box Squat 135 x 5 185 x 5 205 x 5 PR 225 x 3 w/ belt PR Glute Ham Raise bw x 8 bw x 8 bw x 7 bw x 5 Lunges (form is still garbage; dont know if i will get ever get it down...) bw x 10 +30s x 10 +30s x 10 +30s x 10 Hypers - 2 sec pause at top bw x 10 bw x 10 +10 x 10 +10 x 10 +10 x 6 Decline sit ups x 10 x 10 x 10 x 7 x 5 So my throat is feeling much better from some home made remedies but it is still sore, but the show must go on....A little surprised I trained today let alone have a strong PR on the box squats even though I still have the squat strength equivalent of an elderly woman. |
| Posted by: Succio Jul 8 2009, 12:17 AM |
| Week 3 - Day 2 DE bench 8 sets @ 60% x 3, 1x2 @ 70%, 1x1 X 80% 150 x 3 x 8 175 x 2 200 x 1 DB bench 50s x 10 60s x 10 70s x 10 80s x 10 90s x 7 PR (first time going heavy since i first started lifting) One arm DB row 80 x 10 80 x 10 90 x 10 100 x 10 100 x 10 Tri pulldowns x 4 |
| Posted by: Succio Jul 9 2009, 06:04 PM |
| Week 3 - Day 3 DE squat/deadlift[/B] Parallel Box Squat (2x8 @ 65%, 1x1 @ 75%, 1x1 @ 85%) 165 x 2 x 8 185 x 1 215 x 1 Deadlift (1x8 @ 65%, 1x1 @ 75%, 1x1 @ 85%) 245 x 1 x 8 280 x 1 315 x 1 (w/ belt) Pull Throughs 110 x 10 110 x 10 100 x 10 90 x 10 Side Bends +45 x 10 x 3 each side Standing Abs +70 x 10 +80 x 10 +80 x 10 I could barely sit down on the first set of squats, knees were hurting really bad for some reason. |
| Posted by: cougar123 Jul 10 2009, 04:41 PM |
| trying sitting back further on the box it takes stress off the knees if you can't sit back that far now start doing hip flexor stretches everyday and in between sets. |
| Posted by: Succio Jul 10 2009, 11:02 PM |
| BW - 176 lbs (3 lb PR) Week 3 - Day 4 Max Effort Bench 2-board press 185 x 5 205 x 3 235 x 5 PR 265 x 2 PR Pull Ups shoulder width (palms away) bw x 5 bw x 5 bw x 5 bw x 5 bw x 5 bw x 5 bw x 4 shoulder raises (front and sides) +10s x 10 x 10 x 3 DB Tri extensions 30s x 10 40s x 10 50s x 6 PR 30s x 10 35s x 10 So after the board pressing, I was fairly weak on my assistance work. My pull ups felt much harder than the previous 2 weeks. I gained 3 lbs which surprised the shit out of me...I've been eating less than paris hilton this week... |
| Posted by: Succio Jul 13 2009, 03:08 PM |
| Week 4 Day 1 Maximum Effort Squat/Deadlift BW - 177 lbs (+1lb PR) Elevated Deadlift off platform 135 x 5 225 x 5 275 x 1 305 x 1 325 x 3 PR 340 x 2 PR (15lb PR) Glute Ham Raise bw x 8 bw x 7 bw x 8 bw x 7 DB step ups +30 x 10 +40 x 10 +40 x 10 Hypers - 3 sec hold at top bw x 10 bw x 10 bw x 10 Decline Sit ups bw x 10 bw x 10 bw x 10 Felt very strong on the deadlifts. I think I will be able to do 405 pretty easy in a couple months. Hell, I might even surpass my goal. Even my bench is getting stronger. This EFS training manual kicks ass. I still cant believe at how much weight I gained. Obviously im not bitching about it, Im very happy. I Def am bigger though because I now have to go two notches more on my belt. I really dont feel bigger and dont see much difference. |
| Posted by: Succio Jul 14 2009, 11:49 PM |
| Week 4 Day 2 DE Bench[B] 150 x 3 x 8 (60%) INCLINE DB PRESS 60s x 10 70s x 10 70s x 10 ONE ARM DB ROW 90s x 8 100s x 8 110s x 8 TRI PUSHDOWNS 100 x 10 120 x 10 140 x 10 Incline press was really weak. It should definitely go up in the next couple weeks. |
| Posted by: Succio Jul 16 2009, 03:56 PM |
| Week 4 Day 3 DE Squat/Deadlift SPEED SQUAT PARALLEL BOX - (2 x 10 @ 55%) 135 x 2 x 10 SPEED DEADLIFT - (1 x 10 @ 55%) 205 x 1 x 10 PULL THROUGHS 90 x 10 90 x 10 100 x 10 SIDE BENDS +45 x 10 +45 x 10 +45 x 10 STANDING ABS +70 x 10 +80 x 10 +90 x 6 Didnt really feel like training today. Afterall, its just DE day. |
| Posted by: Succio Jul 18 2009, 12:00 PM |
| yesterday: Week 4 - Day 4 Max Effort Bench INCLINE BENCH PRESS 135 185 x 3 205 x 3 225 x 2 PR PULL UPS SHOULDER WIDTH (palms away) bw x 5 bw x 5 bw x 5 bw x 5 bw x 5 DB FRONT RAISES 15s x 10 15s x 10 15s x 10 TATE PRESSES 50s x 10 60s x 10 45s x 10 Pretty good training. |
| Posted by: Succio Jul 20 2009, 06:51 PM |
| Week 5 - Day 1 Max Effort Squat/Deadlift ELEVATED DEADLIFT (off of platform) 225 x 3 275 x 1 305 x 1 335 x 3 PR 350 x 2 PR GHR bw x 10 x 4 PR DB STEP UPS +30s x 10 x 4 HYPERS - 3 sec hold at top bw x 10 x 3 Decline sit ups bw x 10 x 4 Jeez. I just get stronger and stronger every week. Once again, this Elite fts manual kicks ass... |
| Posted by: Succio Jul 22 2009, 12:22 AM |
| Week 5 - Day 2 DE bench - (6 sets x 3 @ 60%, 1 x 1 @ 70%, 1x1 @ 80%, 1x1 @ 90%) 160 x 3 x 6 185 x 1 205 x 1 235 x 1 INCLINE DB PRESS 40s x 10 50s x 10 75s x 10 80s x 8 50s x 10 SEATED ROWS 85 x 10 100 x 10 100 x 10 115 x 10 115 x 10 ROPE TRI PULLDOWNS 110 x 12 120 x 12 120 x 12 130 x 12 110 x 10 |
| Posted by: Succio Jul 23 2009, 11:37 PM |
| Week 5 - Day 3 DE squat/deadlift speed squat on parallel box - (2 x 10 @ 60%) 150 x 2 x 10 Speed Deadlift 225 x 1 x 10 Pull Through 80 x 10 80 x 10 80 x 10 90 x 10 Side Bends bw x 10 +12 x 10 +12 x 10 Standing Abs +50 x 10 +60 x 10 +80 x 10 |
| Posted by: Succio Jul 24 2009, 11:41 PM |
| Week 5 - Day 4 ME Bench Press INCLINE BB BENCH 135 x 5 155 x 3 185 x 2 205 x 1 215 x 3 PR 230 x 2 PR SHOULDER WIDTH PULL UPS (PALMS AWAY) bw x 5 bw x 5 bw x 5 bw x 5 bw x 5 bw x 5 DB FRONT RAISES 15s x 10 15s x 10 15s x 10 15s x 10 TATE PRESSES 40s x 10 50s x 10 60s x 10 40s x 10 ****So that completes 5 weeks into my 12 week program. I didnt post it, but I am doing a personal meet sorta thing on week 12. I'm obviously doing bench squat and deadlift. So my goals at the beginning were - Bench - 285 (would be 20 lb PR) Deadlift -405 (would be 30lb PR) Squat - 300 (would be 55 lb PR) ***I have made a lot of progress in just 5 weeks. I think the bench is reasonable, the deadlift i think i can do more than 405, and the squat I could probably do 315. I think im giong to aim for the same bench but maybe even a 415 dead and 315 squat. |
| Posted by: Succio Jul 27 2009, 11:48 PM |
| Week 6 - Day 1 Max Effort Squat/Deadlift ELEVATED DEADLIFT (off of Platform) 225 x 3 275 x 1 305 x 1 345 x 3 PR 360 x 2 PR GHR's bw x 12 bw x 12 bw x 8 bw x 8 DB STEP UPS 30s x 10 30s x 10 30s x 10 HYPERS - 3 sec hold on top +10 x 10 +10 x 10 bw x 10 DECLINE SIT UPS bw x 10 bw x 10 bw x 10 bw x 10 Wow. Every single week of doing elevated deadlifts i got a PR. Went from 325 x 2 to 360 x 2. |
| Posted by: Succio Jul 28 2009, 02:57 PM |
| Week 6 - Day 2 DE bench My left elbow was chicken shit today. Bothered me and I pretty much just left the gym in anger. I hope this shit doesnt persist, havent had any elbow soreness for atleast a year maybe 2. This sucks |
| Posted by: cougar123 Jul 30 2009, 02:47 PM |
| alot of elbow problems occur when you don't have enough grip strength and another problem is when you let your wrists roll back when your benching it puts extra strain on your elbows and shoulders try gripping the bar as hard as you can when you bench and try not to let your wrists roll back |
| Posted by: Succio Jul 30 2009, 03:56 PM |
| Week 6 - Day 3 DE Squat/Deadlift PARALLEL SPEED BOX SQUAT (2 x 8 @ 65%, 1x1 @ 75%, 1x1 @ 85%) 165 x 2 x 8 185 x 1 205 x 1 SPEED DEADLIFT (1x8 @ 65%, 1x1 @ 75%, 1x1 @ 85%) 245 x 1 x 8 275 x 1 315 x 1 PULL THROUGHS 80 x 10 90 x 10 100 x 10 110 x 10 120 x 10 SIDE BENDS +12 x 10 x 3 STANDING ABS +70 x 10 +80 x 10 +100 x 4 |
| Posted by: Succio Aug 1 2009, 12:02 AM |
| Week 6 - Day 4 ME Bench INCLINE BB BENCH 135 x 5 185 x 3 205 x 1 225 x 3 PR PULL UPS PALMS AWAY SHOULDER WIDTH bw x 5 x 7 TATE PRESSES 45s x 10 55s x 10 65s x 10 75s x 10 FRONT SHOULDER RAISES 10s x 10 x 5 another PR. Sweet. Found a condom wrapper on the stairs to the weight room LOL. Going to try to smash food from here on out. Hoping that i can hit 200 by the end of the year, though thats a long shot. |
| Posted by: Succio Aug 3 2009, 03:27 PM |
| Week 7 - Day 1 ME Squat/Deadlift HIGH BOX SQUAT 135 x 5 185 x 3 205 x 3 225 x 3 235 x 3 255 x 3 265 x 3 GOOD MORNINGS bar x 10 65 x 10 95 x 10 DECLINE SIT UPS bw x 10 +10 x 10 +10 x 6 Just looked to get a number on the High box squats, coulda done more. |
| Posted by: Succio Aug 3 2009, 11:14 PM |
| Forgot to add, this week is a deload. |
| Posted by: Succio Aug 4 2009, 02:34 PM |
| 2nd day of deload... Week 7 Day 2 DE Bench - (3x8 @ 60%) 160 x 3 x 8 DB FLOOR PRESS 40s x 10 x 3 DB REAR LATERALS 10s x 12 x 3 |
| Posted by: Succio Aug 6 2009, 02:31 PM |
| Week 7 Day 3 DE Squat/Deadlift PARALLEL BOX SQUAT 135 x 2 x 8 (55%) DEADLIFT 205 x 1 x 8 (55%) PULL THROUGHS 80 x 10 x 2 STANDINGS ABS +60 x 10 x 2 |
| Posted by: Succio Aug 7 2009, 10:54 PM |
| Week 7 Day 4 (Last day of deload) ME Bench CLOSE GRIP BENCH 135 x 3 185 x 3 205 x 2 225 x 3 PR PULL UPS SHOULDER WIDTH PALMS AWAY bw x 12 bw x 6 bw x 6 bw x 5 bw x 6 DB CURLS 35s 35s Last day of deload. Pretty boring stuff IMO. I think taking a week off is just as beneficial if not more than deloading. What really is the point of deloading other than letting your CNS recover? |
| Posted by: Succio Aug 10 2009, 03:50 PM |
| Week 8 Day 1 ME Squat/Deadlift HIGH BOX SQUAT 135 x 5 185 x 3 225 x 3 245 x 1 275 x 3 PR 295 x 3 PR DB STEP UPS 40s x 10 40s x 7 40s x 5 GOOD MORNINGS 95 x 10 115 x 10 95 x 10 I didnt get much sleep last night. I was so freakin tired today, but not until i did the db step ups. I wonder if i just need to do some GPP or maybe it was because i didnt get enough sleep. Either way I didnt even finish the workout. I think I might be able to make a sled out of a old wheelbarrow i have in the backyard. |
| Posted by: Succio Aug 11 2009, 06:18 PM |
| Week 8 Day 2 DE Bench SPEED BENCH 155 x 3 x 8 STANDING DB MILITARY PRESS PALMS IN 35s x 10 x 4 DB REAR LATERALS 10s x 10 x 3 TRI PULLDOWNS 120 x 12 140 x 12 160 x 12 |
| Posted by: Succio Aug 13 2009, 03:20 PM |
| Week 8 Day 3 DE Squat/Deadlift Squat On Parallel Box 155 x 2 x 5 (60%) 185 x 1 205 x 1 225 x 1 245 x 1 Deadlift 225 x 1 x 10 (60%) Pull Throughs 90 x 10 100 x 10 100 x 10 100 x 10 Side Bends +12 x 10 +20 x 10 +20 x 10 Standing Abs +70 x 10 +90 x 10 +90 x 8 So i decided to get a heavy single on box squats. My hips were still tight/sore from monday so i dont think that did me justice. I think i coulda done more but i kept falling forward a little so i stopped at 245. Im not feeling too confident that ill even squat 300 on week 12, man this is pathetic. But we'll see how much the box squatting has helped me. |
| Posted by: Succio Aug 15 2009, 12:16 AM |
| Week 8 Day 4 ME Bench Close Grip Bench Press 135 x 5 185 x 3 205 x 1 225 x 1 235 x 3 PR 245 x 3 PR HOLY SHIT Pull Ups Shoulder Width bw x 6 bw x 6 bw x 6 bw x 5 bw x 3 blah Straight Bar Tricep Extension 50 x 10 80 x 10 80 x 10 80 x 10 DB Power Cleans Seated (No Swinging) 10s x 15 10s x 15 10s x 15 Holy Cow Feces. The most ive ever benched 245 REGULAR was twice. I got 245 for 3 on CLOSE GRIP. I didnt really strain for it either. The first two reps just flew up. Jesus H christ what a PR. I'm so surprised and happy. |
| Posted by: ShakesAllDay Aug 15 2009, 06:15 AM |
| Nice work! How close is your grip on those presses? |
| Posted by: Succio Aug 15 2009, 11:34 AM |
| Where the knurling and smooth part meets, between my middle and point fingers. |
| Posted by: Succio Aug 17 2009, 05:25 PM |
| Week 9 Day 1 ME Squat/Deadlift High Box Squats 135 x 5 185 x 3 225 x 3 265 x 1 305 x 3 PR 315 x 3 PR High Box DB Step Ups 25s x 10 x 3 Good Mornings 95 x 10 x 3 Rope Ab Pulldowns 140 x 10 160 x 10 170 x 10 150 x 10 |
| Posted by: Succio Aug 19 2009, 01:34 AM |
| Week 9 Day 2 DE Bench 155 x 3 x 6 (60%) 185 x 1 (70%) 215 x 1 (80%) 245 x 1 (90%) Standing Military Press Palms In 30s x 10 35s x 10 35s x 10 35s x 10 40s x 9 Side Laterals 12.5s x 12 12.5s x 12 12.5s x 9 lol i use strict form on these but this seems like a extremely low weight. Didnt feel that great today. havent been eating the past few days so thats probably why, and i havent had quality sleep. Been having some mild depression, it happened at the start of last semester too. Hopefully this doesnt persist. |
| Posted by: Succio Aug 21 2009, 12:39 AM |
| Week 9 Day 3 DE Squat/Deadlift Parallel Squat 165 x 2 x 8 (65%) 185 x 1 (75%) 215 x 1 (85%) Deadlift 245 x 1 x 8 (65%) 285 x 1 (75%) 325 x 1 (85%) GHR bw x 10 bw x 8 bw x 7 bw x 7 bw x 7 Side Bends +20 x 10 x 3 Standing Abs +70 x 10 +90 x 10 +90 x 6 Pretty weak today. Need to eat more. Tomorrow is a big day. Looking to get 255 x 2-3 on close grip. |
| Posted by: Succio Aug 21 2009, 11:10 PM |
| Week 9 Day 4 ME Bench Close Grip Flat Bench 135 x 5 185 x3 205 x 1 225 x 1 245 x 1 255 x 2 PR Shoulder Width Pull Ups (palms in) bw x 6 bw x 6 bw x 6 bw x 6 bw x 6 bw x 5 bw x 4 Lying Straight Bar Tricep Extensions 70 x 10 80 x 10 80 x 10 80 x 10 80 x 10 Seated DB Power Cleans 20s x 15 20s x 15 15s x 10 15s x 10 BB curls 65 x 8 65 x 8 65 x 8 Pretty good training. It feels like its taking for ever to get to week 12, i cant freakin wait. |
| Posted by: Succio Aug 24 2009, 02:52 PM |
| Week 10 Day 1 Max Effort Squat/Deadlift Rack Deadlift ~ Knee level(first time doing these) 135 225 315 365 405 x 3 High Box Step Ups 25s x 10 x 4 Good Mornings 95 x 10 x 3 Rope Ab pulldowns 140 x 10 150 x 10 160 x 10 |
| Posted by: Succio Aug 26 2009, 12:43 AM |
| Week 10 Day 2 DE Bench 155 x 3 x 8 Flat DB Bench 55s x 10 70s x 10 80s x 10 90s x 6 One Arm DB Row 90 x 10 x 4 Tri Pulldowns 110 x 12 130 x 12 140 x 12 x 2 Been sleeping like shit and eating like a chick; below average training. Gay |
| Posted by: Succio Aug 28 2009, 12:08 AM |
| Week 10 Day 3 DE Squat/Deadlift Parallel Box Squat 155 x 2 x 8 (60%) Deadlift 225 x 1 x 8 (60%) GHR's bw x 8 x 5 Side Bends +20 x 10 x 3 Standing Abs +70 x 10 +80 x 10 x 2 |
| Posted by: Succio Aug 29 2009, 12:15 AM |
| Week 10 Day 4 Max Effort Bench 2-Board Bench 185 x 5 205 x 3 225 x 3 255 x 1 275 x 1 PR easy Shoulder Width Pull Ups (Palms Away) bw x 6 bw x 6 bw x 6 bw x 6 bw x 5 bw x 6 Straight Bar Tri Extensions 80 x 10 x 4 Seated DB Power Cleans 15s x 15 x 3 I was suppsoed to do 3-board presses today but I couldnt find any damn screws to put it together so yea....Anyway the 275 set was pretty easy I had atleast 10 more pounds in me. SUrprised too cuz i worked today and i was fairly tired. |
| Posted by: Succio Aug 31 2009, 03:05 PM |
| Week 11 Day 1 DELOAD WEEK Rack Deadlift - Around knee worked up to 385 for a single Rope Ab Pulldowns 140 x 10 x 3 |
| Posted by: Succio Sep 3 2009, 11:32 PM |
| Week 11 Day 3 DE Squat/Deadlift Parallel Box Squat (55%) 135 x 2 x 6 GHR bw x 10 x 3 Standing Ab Pulldowns +60 x 10 x 3 I am getting very impatient. The 16th of this month is when im doing the "personal meet". The booklet says to do the bench on one day and teh squat and deadlift on the next day. I think i might jsut do all 3 of them on the 16th, but well see. It feels like its taking years to get to the 16th. My diet has been pretty crappy the past few weeks, lost a few pounds. Gonna try to eat a ton from here on out. |
| Posted by: Succio Sep 4 2009, 10:39 PM |
| Week 11 Day 4 LAST DAY OF DELOAD Max Effort Bench 2-board bench worked up to 225 for a single Shoulder width Pull ups bw x 6 x 4 Sitting DB power cleans 12.5's x 15 x 2 |
| Posted by: unstable Sep 5 2009, 06:51 PM |
| Mike Ruggiera used to post on another forum and I chatted with him a few times. He recommended adding whipping cream to protein shakes...not the shit in the spray can but the stuff that comes in a little carton. that stuff is like concentrated fat but it tastes so fucking awesome. I'm convinced you could put it in a blender with dog shit and it would come out tasting like heaven...But really, adding it to your shakes WILL...WILL put weight on your body fast! I use to mix peanut butter in my shakes too but I think I've worn myself out on that. Ummm...I'll have to read through your log some more to give you my worthless opinion on what you're doing right and what you're doing wrong. |
| Posted by: Succio Sep 5 2009, 11:12 PM | ||
about damn time you chime in, i thought you never would. I would really appreciate any advise or comments. |
| Posted by: unstable Sep 6 2009, 07:49 PM |
| ok, I browsed the first page of your log and here's my input... more volume and some more serious exercises...side bends? rope triceps? Here's what my typical max effort bench day would look like: -3 board press, work up to a single or a triple. I'd start with the bar and just add weight and drop reps. I might do 20 reps with just the bar, throw on 135 and do 8 reps, 185 for 6, 205 for 6, 225 for 6 etc. etc. Volume and repetition. After the board presses I might move to an overhead press for 10 reps x 5 sets, I might add weight and drop reps on that as well. If I'm not doing serious overhead work, then I would blast my triceps some more with either: 1. DB tricep extensions 2. concentric barbell extensions off floor. 3. occasionally rack lock outs with heavy, heavy weight. 4. dips. but I'm a fat fucker so the amount of dippage is not great. After the triceps are sufficently hammered, delts. Almost every workout I do DB clean/press for 5 sets. Louie Simmons had me doing a shitload of these when I visited westside and they are great. Occasionally I'll also do the oddball thing of SINGLE ARMED barbell overhead presses. Plate raises, lots of them. Some side raises too. Then we are onto back. I'm not a big row guy, but any type of row you can get in is good. I also like to do alot of face pulls using the strap and the high pulley. For your squat day, same type of setup. You work up to a max and then you need to HAMMER THE FUCK out of your supporting muscle groups. I'm a big fan of zercher squats for support work, stiff legged deadlifts off of boxes are incredible, pull throughs are ok. and any other bullshit you want to do is alright I guess...leg extensions, leg curls blah blah. It seems like you're making alright progress but if you are getting enough calories and you really kick your shit into overdrive and push yourself above and beyond that 100% and up your volume it's going to be worthwhile. I think the 100% intensity thing is hard for alot of guys to understand unless they have extreme training partners or you've had the chance to attend a powerlifting seminar or visit a gym like westside or southside. It's REALLY easy to not give 100% and keep your volume lower than it needs to be to make great progress. I hope this helps bro. Don't sell yourself short....and remember, barbell and dumbell exercises ALWAYS trump machines and pulleys. |
| Posted by: Succio Sep 6 2009, 11:25 PM |
| First of all, thanks a lot for giving half a shit about my log I want to point out taht im following this elite fts training manual and believe me you would never catch me doing side bends lmao but they are great for the obliques and i guess they are good for supporting more weight on teh squat? Atleast thats what it says... I also dont really advocate on using cables and shit but I think they are good in a pinch. The only things i ever really use them for are pull throughs and face pulls and sometimes cuban rotations I fuckign hate machines. I think ive used a machine one time during the last 12 weeks (chest supported row) and it just didnt feel right. Theay are absolutely worthless imo and i just dont see how fucktards dont get a clue on why they arent getting any results using them. The most important thing i learned from this manual though is that You have to have a plan. Before this i just had a typical westside split and had no fucking idea what i wouuld do. I would do 2board press one week, regular bench the next, 2 board the next week, i just had no fucking clue. Now i understand why it is important to have shit planned out so you know what you are doing tomorrow and next week. Also, im going to try and get off my lazy ass and make a trip to diablo barbell or maybe even go to Jackass's gym. I have been sitting DB power cleans and they work the fuck out of my upper back and shoulders. They are awesome. You did them standing up? |
| Posted by: unstable Sep 7 2009, 10:51 AM |
| power cleans and presses. And actually I think the EliteFTS manuals are a bastard-ized version of Westside's training in an attempt to make a few bucks. The thing about the Westside way of doing things is that it's different for everyone. I could do 2 board presses all day long and make progress and you might not...but if you switch to a 3 board it might be the exercise you need to break through your plateaus. The Westside approach is actually quite simple when you get down to it...strengthen the weak links in the chain and the chain will be stronger. The other thing that is supposed to be key is the rotation of max effort exercises every couple of weeks. The science says that if you stick with an exercise for too long that you will wear out your CNS and then you will fail to progress. I think the best approach for a beginner, especially one who hasn't established any of their PR's is to start out with the basic max effort exercises, say close grip bench, wide grip bench, floor presses, board presses etc. Pick one of the exercises and stick with it for 2-3 weeks. The first week you are probably establishing your max, the next week you are trying to BEAT your previous week max or at the very least, match it. You're shooting for a solid 1-3 reps, so for figuring purposes say your best close grip bench was 100 lbs. last week for 1 rep. 100 lbs. = 100%. If you can do 90 lbs. + for 3 reps (90, 95, 100 or 105) you're doing a great job. The idea is to DIE trying to hit those reps in that region. You should take out 105 for a single and if you miss it, you miss it. So you stick with this exercise for 2-3 weeks, trying to get those reps in the 90%+ range...and after 2-3 weeks you rotate to another exercise. It's really important to keep track of your maxes otherwise you don't know what you're doing. You can't just go to the gym and do 3 board presses for whatever and then next week come do close grips for whatever etc. You have to track it all and try to beat it every week. This keeps you in that high intensity range of 90%+ and by rotating exercises you spare your CNS. that's really all there is to the Westside approach, aside from the percentage training to build dynamic/explosive strenth. I recommend for beginners to stick with percentage training, but you'll eventually reach a point where it has diminishing returns. For percentage training, if you're working in the right percentage range, and you're keeping your rest periods low, your first sets should be slower than the subsequent sets. The thought here is that you might have say 100 muscle fibers that can POTENTIALLY be activated in a given movement...say squat. So your first set of 2 reps you might recruit 10 fibers. During those 2 reps, let's say 2 of those 10 fibers say "I've had enough...I quit". So now your next set 30 seconds later your body says give me another 10 on top of the 10 I used last time, minus the 2 that quit, so now you've got 18 fibers working...Let's say after that set 4 of those 18 die off so now you've got 14 that are still ready to go and your body calls for another 12, so by set 3 you've got 26 fibers firing when you started off with 10. That's probably a really shitty example scientifically but it should give you a better picture of how dynamic work is supposed to work and feel. Later sets should be faster. Low rest is key here. If you go too heavy it's not good. Too light and you'll get the whiffle-ball effect, where no matter how hard you throw a whiffle ball, it will only go so far. It's like the terminal velocity of a given weight. You may have heard me ask this question before... If you've got 100 lbs. lying on the floor, how much force do you have to exert to get the load to move? (answer in whole pounds). If you answered 100 lbs. as in "I can deadlift 100 lbs." you'd be wrong. Basic physics says 100 lbs. of force against 100 lbs. object results in no movement. They cancel each other out. You'd have to apply at LEAST 101 lbs. of force to the 100 lbs. in order for it to move. Holy shit?! I'm exerting MORE FORCE than is actually on the barbell...yes! The amount of force could be measured if you had the right equipment, but for figuring purposes you can just look at the speed of the barbell. A 500 lbs. bencher should be able to blast 300 lbs. off of his chest because he is able to exert let's say 501 lbs. of force against a 300 lbs. load (assuming the 300 lbs. doesn't reach that over-acclerated/terminal speed). A 300 lbs. bencher is going to lift 300 lbs. very slowly because he's not exerting the same amount of force on the barbell. These are things you should think about during your dynamic training. If you've got a 100lbs. load, you're trying to exert 200 lbs. on that load. I hope this helps. Feel free to drop me a line if I can help you out with anything...and I do recommend going to one of those gyms if you are serious about your training. It will be WELL WORTH your time and effort. |
| Posted by: Succio Sep 9 2009, 11:03 PM |
| Personal Meet Day: Bodyweight : 176 Goal Weights : bench - 285 squat - 300 deadlit - 415 Total : 1000 Didnt feel exactly 100% (lower back a bit sore from basketball) but i couldnt wait one more day, after all this was the planned "meet". Took some superpump 250 to get it going. Got to the gym and warm up sets felt really good (bench). worked up to 255 x 1 and it felt good. Bench : 275 x 1 (10lb PR) 295 x miss Spotter was shitty. Gave a late liftoff and i got it up about an inch or two then he immediately put his hands on it so im not counting it. He said "that was all you man" i just shook my head and was pretty pissed. Not off to a good start. I originally wanted to get 285 but was a little too cocky. Squat : 300 x 1 (50 lb PR) warm up sets felt reallly weird. Was going forward a little. worked up to 265 and i wasnt very confident but I got 300 even though it was a grinder. I know my squat is piss weak but 50 lb is a good gain, ill take it. 300 was the original weight i wanted so i was happy. So now comes the deadlift. if i wanted to get 1000 I needed to get 425. i worked up to 385 and it didnt go up very well but ok (10 lb PR). Legs were a little slammed from the squats but not too bad. So i go for 405 and I get it slightly harder than 385. Im happy. I was going to go for 415 but then realized i needed 425 for 1000 total. I decided what the hell so i put on 425. put my belt on, Held my breath, and let it rip.....It is slow off the ground but its going up......and its almost there......GOT IT. Deadlift 425 ( 50lb PR!!!!!) I was soo damn happy that i hit 1000. Pretty fucking weak but its a big accomplishment for me. I know i got a long ways to go but a great day. Obviously my best lift was the deadlift. I cant believe i got a 50 lb PR. Those long 12 weeks fucking paid off. But the journey has just begun. I had a hard time stabilizing the bench so i really need to pound my lats and upper back more. I havent even been squatting for a year so i pretty much need to work on everyhing for the squat. As for the deadlift I could probably use more quad strength. Chao |
| Posted by: eric400013 Sep 10 2009, 08:42 PM |
| haha doing good doing good |
| Posted by: Succio Sep 14 2009, 02:56 PM |
| Week 1 Day 1 ME Squat/Deadlift BB Squat bar 135 x 8 185 x 4 225 x 2 250 x 3 PR GHR's bw x 10 x 2 bw x 8 Standing Ab Pulldowns +70 x 10 x 2 +80 x 10 Going to take it easy this week, but I struggled with 250. Still a bit beat up from last week. was sluggish today. |
| Posted by: Succio Sep 15 2009, 11:22 PM |
| Week 1 Day 2 DE Bench 165 x 3 x 8 (60%) One Arm DB Row 80 x 10 x 3 Tate Presses 45s x 12 x 2 45s x 10 So im still feeling tired and weak today. 45 lb dumbells feel like 90 lb dumbells. Im contemplating on whether or not i should take the rest of the week off. |
| Posted by: Succio Sep 21 2009, 03:48 PM |
| Week 1 Day 1 ME Squat/Deadlift BB Squats 135 x 8 185 x 5 225 x 2 245 x 1 265 x 3 PR GHR's bw x 5 (full GHR) bw x 4 (full GHR) bw x 2 (full GHR) x 5 (concentric only) Hypers - 2 sec pause at top bw x 12 bw x 10 bw x 10 Standing Ab pulldowns +70 x 10 +80 x 10 x 2 So i took a tab in the morning and then again prior to training. I felt a nice clean energy and some focus. The main thing i like about it is you dont get a shortness of breath like I would with superpump 250 or no xplode. I also had some good endurance, i wasnt dying between sets like last week. Pretty good, but i still would prefer something like no xplode or superpump 250 because it just gives me the "drive". THe thing is though i dont get a hangover on E-911 or a shortness of breath. So they both have their pros and cons |
| Posted by: Succio Sep 23 2009, 01:24 AM |
| Week 1 Day 2 DE Bench 175 x 3 x 9 (65%) DB Floor Press 50s x 12 60s x 10 60s x 10 One Arm DB Row 90 x 10 90 x 10 90 x 10 Seated DB Power Cleans 10s x 15 x 3 Pretty good workout today. Took a tab at about 1 pm and then one prior to training. I didnt get a headache this time. |
| Posted by: unstable Sep 23 2009, 11:05 AM |
| your overall volume is looking really low. |
| Posted by: Succio Sep 28 2009, 09:54 PM |
| Week 3 Day 1 ME Squat/Deadlift Elevated Deadlift off Platform 135 x 8 225 x 5 275 x 2 315 x 1 345 x 1 375 x 2 PR GHR bw x 8 (3 assisted) bw x 8 (6 assisted) bw x 8 (all assisted) bw x 5 (all assisted) Hypers - 2 sec pause at top bw x 10 bw x 10 bw x 10 bw x 8 Standing Abs +60 x 10 +70 x 10 +80 x 10 +80 x 10 Popped 2 tabs prior to training . I didnt feel like it was too much. I felt pretty good without the jitters. This might be the sweet spot intake for me. Pretty strong PR. my previous best was 360 x 2. Really surprised i got 375 x 2. I really need to get my calories up. Now im just hoping I dont build a tolerance too fast from this. |
| Posted by: Succio Sep 30 2009, 01:07 AM |
| Week 3 Day 2 DE Bench 175 x 3 x 9 (75%) DB Floor Press 50s x 10 60s x 10 60s x 10 60s x 10 One Arm DB Row 80 x 10 80 x 10 80 x 10 80 x 10 Seated DB Power Cleans 12.5's x 12 12.5s x 12 12.5s x 12 12.5s x 12 |
| Posted by: Succio Oct 1 2009, 05:52 PM |
| Week 3 Day 3 DE Squat/Deadlift Parallel Box Squat 185 x 2 x 8 (65%) Deadlifts 275 x 1 x 8 (65%) DB Step Ups (High Box) bw x 8 25s x 10 25s x 10 Decline Situps bw x 10 bw x 10 bw x 10 Form was absolutely terrible today. I couldnt do a proper squat with the bar I was so tight. I'm pretty beat today from the previous two training sessions though. |
| Posted by: Succio Oct 2 2009, 08:32 PM |
| Week 3 Day 4 ME Bench Flat BB Bench 135 x 8 185 x 6 225 x 3 255 x 1 275 x 2 PR Standing BB Military Press 115 x 8 115 x 8 115 x 8 Wide Grip Chin Ups bw x 8 bw x 6 bw x 6 Lying DB Tri Extensions 35s x 10 45s x 10 40s x 8 I took a pill about a hour and a half before training and two more 25 minutes before training. I feel like im building a tolerance already. Volume will increase over next couple weeks. |
| Posted by: Succio Oct 5 2009, 04:28 PM |
| Week 4 Day 1 ME Squat/Deadlift Elevated Deadlift 135 x 8 225 x 6 275 x 2 315 x 1 355 x 1 385 x 1 PR (went up pretty smooth) GHR's bw x 8 (3 assisted) bw x 8 (6 assisted) bw x 8 (all assisted) bw x 8 (all assisted) Hypers - 2 sec pause at top bw x 10 bw x 10 bw x 10 bw x 8 Standing Ab Pull Downs +70 x 12 +70 x 12 +80 x 12 +80 x 12 Popped 2 tabs today. Felt much better than last friday. Feeling pretty good and focused right now. Next week im gonna try for 405 and I think it is very doable. Getting stronger and stronger... |
| Posted by: Succio Oct 6 2009, 11:44 PM |
| Week 4 - Day 2 DE Bench Bench 195 x 3 x 6 (70%) 235 x 1 (85%) DB Floor Press 50s x 10 60s x 10 60s x 10 60s x 10 One Arm DB Row 90 x 10 90 x 10 90 x 10 90 x 10 Seated DB Powerclean 12.5's x 12 12.5's x 12 12.5's x 12 12.5's x 12 Was feeling pretty tired today. Mediocre day. Popped one tab at around nooon and another pre-training. |
| Posted by: Succio Oct 12 2009, 08:57 PM |
| FRIDAY: week 4 day 4 ME Bench Flat BB bench I worked up to 255 x 1 and there was only one other person in the weight room, some old guy. Was pissed off because I wanted to go for 285 for a single. Standing BB military 115 x 8 115 x 8 115 x 8 115 x 8 Wide Grip Pull ups (palms away) bw x 6 bw x 6 bw x 6 bw x 6 DB Tri Extensions (Lying on bench) 35s x 10 35s x 10 35s x 10 40s x 10 |
| Posted by: Succio Oct 12 2009, 09:01 PM |
| Week 5 Day 1 Bodyweight: 182 lbs PR ME Squat/Deadlift Elevated Deadlift 135 x 8 225 x 5 275 x 3 315 x 1 365 x 1 405 x 1 PR GHR's bw x 8 (4 assisted) bw x 8 (7 assisted) bw x 8 (all assisted) bw x 8 (all assisted) Hypers - 2 sec pause at top bw x 10 bw x 10 bw x 10 bw x 10 Standing Ab Pulldowns +70 x 10 +80 x 10 +80 x 10 +90 x 10 Pretty good day. I'd say my deadlift is probably at around 450. Now I gotta get my squat up. Next week will be doing low box squats for ME. |
| Posted by: tentyler Oct 12 2009, 11:12 PM |
| seem to be making pretty good progress, you have more pics tho? |
| Posted by: Succio Oct 16 2009, 12:45 PM |
| Didnt train on Tuesday, wasnt feeling well. Thursday: Week 5 Day 3 DE Squat/Deadlift Parallel Box Squat 165 x 2 x 8 (55%) Deadlift 235 x 1 x 8 (55%) Zercher Squats 95 x 8 95 x 8 95 x 8 95 x 8 Decline Sit Ups bw x 10 bw x 10 bw x 10 bw x 10 SO The zercher squats went much better. Still kind of hurts but not as much as last time. Im a pussy LOL. Took a pill before training and felt pretty good. Havent really built up a tolerance. I notice e-911 works better on some days than others regardless of the dose. |
| Posted by: Succio Oct 16 2009, 09:22 PM |
| Week 5 Day 4 ME Bench Flat BB Bench 135 x 8 185 x 6 225 x 3 255 x 1 285 x 1 PR 295 x 1 PR Standing Military Press BB 115 x 8 115 x 8 115 x 7 115 x 6 Wide Grip Pull Ups (palms out) bw x 6 bw x 6 bw x 6 bw x 6 Lying DB Tricep Extensions 35s x 10 35s x 10 35s x 10 35s x 10 Pretty surprised wiht today. 20 lb PR on bench. Took a pill at about 1 pm then another around 5 pm and felt pretty good. The scale at the gym said I weight about 184.5 lbs which I found hard to believe. I dont know if they calibrate this but i was 182 a week or so ago. |
| Posted by: Succio Oct 19 2009, 10:26 PM |
| Week 6 Day 1 ME Squat/deadlift Low Box Squat 135 x 8 185 x 3 225 x 3 245 x 3 PR Pull Throughs 90 x 10 100 x 10 100 x 10 Rope Ab Pulldowns on knees 120 x 12 140 x 12 160 x 12 Felt like shit all day, even though i got a PR I know it shouldnt of been that heavy. |
| Posted by: Succio Oct 20 2009, 10:56 PM |
| Week 6 Day 2 DE Bench 175 x 3 x 8 (60%) Incline DB Bench Press 50s x 15 65s x 10 75s x 6 Face Pulls 90 x 12 100 x 10 100 x 10 Standing Side Raises DB 10s x 12 10s x 12 10s x 12 |
| Posted by: Succio Nov 3 2009, 02:17 AM |
| Week 7 Day 1 ME Squat/Deadlift Low Box Squat 135 x 8 185 x 5 225 x 1 245 x 1 265 x 1 PR DB Lunges 30s x 10 30s x 10 30s x 10 Hanging Leg Raises bw x 10 bw x 8 bw x 8 So I took about 2 weeks off and it might of been a little too much lol...On the 245 set for some reason my rib started to hurt. I had my inzer belt on and I dont know if i had it on too tight or too high, but it hurts sometimes to breathe and there is pain on both sides of my torso. Pretty sure my rib is fine |
| Posted by: Succio Nov 3 2009, 11:29 PM |
| Week 7 Day 2 DE Bench Bench 155 x 3 x 9 (55%) Incline DB presses 50s x 10 60s x 10 60s x 10 One arm DB Rows 80 x 10 80 x 10 80 x 10 DB Side Raises 10s x 12 10s x 12 10s x 10 |
| Posted by: Succio Nov 5 2009, 11:03 PM |
| Week 7 Day 3 DE Squat/Deadlift Parallel Box Squat 165 x 2 x 8 (55%) Deadlift 235 x 1 x 8 (55%) Zercher Squats 95 x 8 95 x 8 95 x 8 Hypers - 2 sec pause at bottom bw x 10 +5lb x 10 +5lb x 10 Standing Ab Pull Downs +70 x 10 +80 x 10 +80 x 10 Legs are still sore as hell from monday. Conditioning is getting better though. |
| Posted by: Succio Nov 6 2009, 09:01 PM |
| Week 7 Day 4 ME Bench BB bench 135 x 10 185 x 6 1-board 225 x 3 245 x 1 275 x 2 PR 255 x 2 Standing BB Military Press 115 x 8 115 x 8 115 x 7 Close Grip Pull Ups (palms in) bw x 8 bw x 7 bw x 4 lol Skull Crushers bar +50 x 12 bar +50 x 12 bar +50 x 12 Wanted to get 275x3 but o well maybe next week. Weighed myself at the gym - 186lb which is a PR. Will i get to 200 by the end of the year?? well see what Mr. Carls Jr and Burger King has to say. |
| Posted by: Succio Nov 9 2009, 04:45 PM |
| Week 8 Day 1 ME Squat/Deadlift Low Box Squat 135 x 8 185 x 6 225 x 2 245 x 1 265 x 2 PR DB Lunges 30s x 10 30s x 10 30s x 10 30s x 10 Hanging Leg Raises bw x 8 bw x 8 bw x 8 bw x 6 |
| Posted by: Succio Nov 11 2009, 11:23 AM |
| Week 8 Day 2 DE Bench Flat Bench - 3 grips 175 x 3 x 9 (60%) Incline DB Press 50s x 12 60s x 10 70s x 9 50s x 10 BB Rows Wide Grips 135 x 10 135 x 10 135 x 8 135 x 6 Seated DB Power Cleans 15s x 12 15s x 12 15s x 12 15s x 12 |
| Posted by: Succio Nov 13 2009, 02:08 PM |
| Week 8 Day 3 DE Squat/Deadlift Parallel Box Squat 185 x 2 x 8 (60%) Deadlift 245 x 1 x 8 (60%) GHR's bw x 8 bw x 8 bw x 8 bw x 8 Hypers - 2 sec pause bottom +10 x 10 +10 x 8 +10 x 6 bw x 10 Standing Ab Pull downs +60 x 10 +70 x 10 +80 x 10 +90 x 10 |
| Posted by: Succio Nov 13 2009, 10:26 PM |
| Week 8 Day 4 ME Bench Flat Bench 135 x 8 185 x 6 1-BOARD 225 x 3 255 x 1 285 x 1 ??? 295 x 1 ??? Standing BB Military Press 115 x 8 135 x 8 135 x 5 115 x 6 Shoulder Width Chins (palms in) bw x 8 bw x 8 bw x 5 bw x 4 lol Skull Crushers bar +70 x 10 bar +70 x 10 bar +70 x 8 bar +70 x 5 lulz DB Curls 35s x 8 40s x 6 30s x 8 So I had n00b spotters who never took their hands off the bar. O well lol next time I will tell them to not touch the damn bar and then say "that was all you bro!!!". I cant wait to leave this commercial shit gym, no one there is serious and it creates an awful atmosphere. On another note, Are you supposed to be benching less on the 1-board than regular bench?? On a final note, i have stretch marks on my ass cheeks |
| Posted by: Succio Nov 16 2009, 11:24 PM |
| Week 9 Day 1 ME Squat/Deadlift Deadlift 135 x 6 225 x 6 275 x 1 315 x 1 365 x 1 405 x 1 435 x 1 PR Hanging Leg Raises bw x 8 bw x 7 bw x 7 bw x 7 bw x 6 So I just really felt like deadlifting today and planned on doing low box squats after. Well the deadlifts just took too much out of me. I originally wanted to get 450 but am glad I didnt because I wouldnt of got it. The 435 was a grinder. I ran out of dextrose last week so my recovery has been terrible, so i think I can hit 450 on a good day. |
| Posted by: Succio Nov 18 2009, 12:29 PM |
| Week 9 Day 2 DE Bench Bench 195 x 3 x 9 (65%) Incline DB Press 50s x 10 x 5 Sitting DB cleans 10s x 12 x 3 My lower back was EXTREMELY sore I couldnt even bend over. Got what I could in. |
| Posted by: Succio Nov 20 2009, 09:59 PM |
| Week 9 Day 4 ME Bench BB Flat Bench 135 x 8 185 x 6 1-Board Press 225 x 3 245 x 2 265 x 2 265 x 1 Standing BB Military Press 115 x 8 115 x 8 115 x 8 115 x 7 115 x 7 Shoulder Width Chin Ups (palms in) bw x 8 bw x 8 bw x 6 bw x 5 bw x 3 Skull Crushers bar + 50 x 10 x 10 x 10 +70 x 8 x 5 DB Curls 35s x 8 35s x 8 |
| Posted by: Succio Nov 23 2009, 05:36 PM |
| Week 10 Day 1 ME Squat/Deadlift BB Squats 135 x 8 185 x 5 225 x 3 255 x 5 PR DB Stiff leg DL 50s x 12 50s x 12 50s x 12 Hanging Leg Raises bw x 8 bw x 8 bw x 7 |
| Posted by: Succio Nov 25 2009, 12:30 AM |
| Week 10 Day 2 DE Bench Flat Bench 165 x 3 x 9 Tate Presses 50s x 12 50s x 10 50s x 10 Seated Bent over DB laterals 10s x 10 10s x 10 10s x 10 Lat Pulldowns 100 x 10 115 x 10 100 x 10 |
| Posted by: Succio Nov 26 2009, 06:35 PM |
| Week 10 Day 3 DE Squat/Deadlift Parallel box squat 165 x 2 x 8 (55%) Deadlift 245 x 1 x 8 (55%) One Leg leg press 135 x 8 135 x 8 135 x 8 Hypers - no pause bw x 10 +10 x 10 +10 x 10 Standing Ab pulldowns - no back support +80 x 10 +70 x 10 +80 x 10 |
| Posted by: Succio Nov 27 2009, 09:59 PM |
| Week 10 Day 4 ME Bench Close grip bench press 135 x 8 185 x 6 205 x 3 225 x 3 245 x 1 255 x 3 PR Arnold presses 40s x 10 40s x 10 40s x 10 Neutral grip pull ups bw x 8 bw x 8 bw x 8 BB curls 65 x 8 65 x 8 65 x 6 |
| Posted by: Succio Nov 30 2009, 07:21 PM |
| Week 11 Day 1 ME Squat/Deadlift BB Squat 135 x 8 185 x 6 225 x 3 245 x 1 265 x 5 PR DB SLDL 60s x 10 60s x 10 60s x 10 60s x 10 Hanging Leg Raises bw x 8 bw x 7 bw x 6 bw x 6 |
| Posted by: Succio Dec 2 2009, 02:49 AM |
| Week 11 Day 2 DE Bench bench 175 x 3 x 9 (60%) Tate presses 50s x 10 60s x 10 60s x 10 40s x 10 Lat Pulldowns 100 x 10 115 x 10 130 x 10 115 x 8 Bent Over DB laterals 15s x 10 10s x 10 10s x 10 10s x 10 DB Curls 35s x 8 40s x 8 35s x 8 Wrists have been bothersome over the last few weeks. |
| Posted by: Succio Dec 3 2009, 09:45 PM |
| been in bed all day...got an insane headache. Obviously I didnt train today, this shit fucking sucks...For some reason I havent been able to get sleep the last few nights and today I was hit hard. |
| Posted by: Succio Dec 4 2009, 11:50 PM |
| gym was closed today because they were having a "staff party". lol what a fucking joke...Pretty much symbolizes America...Squeeze the shit out of profits with no morality. They serve fucking beer for shits sake...Sucks that I have to be here til fall 2010 when I hopefully get to train at Jackass's gym provided I get accepted to the school I want to go to. |
| Posted by: Succio Dec 7 2009, 09:21 PM |
| Week 12 Day 1 ME Squat/Deadlift BB Squats 135 x 8 185 x 6 205 x 3 235 x 2 275 x 5 PR DB SLDL 60s x 10 60s x 10 60s x 10 60s x 10 60s x 10 Hanging Leg Raises bw x 8 bw x 6 bw x 5 bw x 5 bw x 5 I was very more flexible today in my squatting... Before I coudlnt even do a proper squat with the bar i had to really warm up. I also am noticing some bright red stretch marks on my mid-inner thighs. |
| Posted by: Succio Dec 7 2009, 09:26 PM |
| im just curious, does anyone actually check this log??? Not that it bothers me too much (although some advice and critic would be nice), but with 3800 views I'd figure there were a few who regularly check it?? |
| Posted by: Wesley37 Dec 9 2009, 05:22 AM |
| pardon my non-body builder ignorance, but how does one read this? BB Squats 135 x 8 185 x 6 205 x 3 235 x 2 275 x 5 PR ? 8 sets of 135 squats through the day? etc. |
| Posted by: Succio Dec 10 2009, 10:40 PM | ||
It means 135 lbs for 8 reps for one set If i say 100 x 10 x 3 that means 100 lbs for 10 reps for 3 sets. |
| Posted by: Succio Dec 14 2009, 09:08 PM |
| ME Bench Flat Bench 135 x 10 185 x 8 205 x 5 2-board 225 x 3 245 x 2 265 x 3 PR (easy) Wide Grip Pull ups (palms away) bw x 8 bw x 8 bw x 5 Seated DB Military Press 40s x 12 50s x 10 60s x 10 Tricep Rope Pulldowns 140 x 10 140 x 10 140 x 9 |
| Posted by: Succio Dec 15 2009, 10:42 PM |
| DE Squat/Deadlift Deadlift 245 x 1 x 8 (55%) Parallel Box Squat 165 x 2 x 8 Single leg Leg Press 135 x 10 x 3 Hypers - pause at bottom bw x 10 x 3 |
| Posted by: Succio Dec 18 2009, 02:58 AM |
| DE Bench Flat Bench 3 grips @ 60% 175 x 3 x 9 DB Floor Presses 50s x 12 x 3 Seated Bent Over Lateral Raises 12.5s x 10 x 3 |
| Posted by: Succio Dec 18 2009, 10:22 PM |
| ME Squat/Deadlift Elevated Deadlift (platform) 135 x 8 225 x 6 275 x 1 315 x 1 355 x 1 375 x 2 matches pr GHR bw x 8 (5 unassisted) bw x 8 all assisted bw x 8 all assisted Standing free ab pulldowns +60 x 15 +90 x 10 +90 x 12 Wasnt feeling great today physically...just one of those days. I will definitely be getting a pr next week. |
| Posted by: Succio Dec 21 2009, 10:49 PM |
| ME Bench flat bb bench 135 x 10 185 x 7 205 x 5 2-board 225 x 3 255 x 1 275 x 3 PR 300 x 1 PR Seated DB Military press 50s x 12 55s x 10 65s x 10 PR 50s x 10 Wide Grip Pull Ups (palms away) bw x 6 bw x 5 bw x 5 bw x 5 Rope Tricep pulldowns +130 x 12 +150 x 10 +140 x 9 +130 x 8 Lost my mp3 player...i had it in my pocket and it disappeared....Thought i would have a shitty day listening to the weak music they play at the gym. Well it def had an effect but I still had a very strong PR on the 2-board. Next week I will prob try for 315 for a single. |
| Posted by: Succio Dec 22 2009, 09:33 PM |
| DE squat/deadlift parallel box squat 185 x 2 x 8 (60%) Deadlift 265 x 1 x 8 (60%) One leg leg press 135 x 10 135 x 10 135 x 10 135 x 10 Decline sit ups bw x 8 bw x 8 bw x 8 bw x 8 |
| Posted by: Succio Dec 29 2009, 02:18 AM |
| ME Bench Flat BB bench 135 x 8 185 x 8 2-board 225 x 3 255 x 1 275 x 1 315 x miss Seated DB military press 50s x 10 50s x 10 60s x 10 60s x 6 45s x 10 Wide grip Pull ups (palms away) bw x 6 bw x 4 bw x 5 bw x 4 bw x 4 Rope Tri pulldowns 120 x 10 130 x 10 140 x 10 So i missed two workouts last week and calories and rest have been down...Really annoying as I have been missing workouts and getting shitty rest among other things over the last several weeks...I got the 315 up an inch or two and just stalled. I dont have school or anything in the way now for a few weeks so i should be doing much better. |
| Posted by: Succio Dec 31 2009, 04:57 PM |
| Tuesday DE Squat/Deadlift parallel box squat 195 x 2 x 8 (65%) Deadlift 285 x 1 x 6 (65%) One leg leg press 135 x 8 135 x 8 135 x 8 155 x 8 155 x 8 Free standing ab pulldown 70 x 15 80 x 12 80 x 10 90 x 10 90 x 10 |
| Posted by: Succio Dec 31 2009, 04:59 PM |
| today De bench 185 x 3 x 9 (65%) DB Floor press 55s x 10 65s x 10 65s x 10 65s x 10 Seated bent over laterals 12.5s x 10 12.5s x 10 12.5s x 10 12.5s x 10 |
| Posted by: Succio Jan 1 2010, 07:56 PM |
| ME Squat/deadlift elevated deadlift off platform 3 warm up sets 315 x 1 345 x 1 375 x 2 (missed 3rd halfway) GHR's bw x 8 bw x 8 bw x 8 bw x 8 Decline sit ups bw x 8 bw x 8 bw x 8 bw x 8 Rest and recovery have been dog shit...Going to take next week off and try to pump in as much calories as i can. I got stretch marks all over my ass and thighs (no homo). I just havent been getting sleep well due to the holidays and playing video games. |
| Posted by: cc-10 Jan 7 2010, 11:02 PM |
| do you have xbox live succ? |
| Posted by: Succio Jan 8 2010, 05:42 PM | ||
lol no, i got ps3 |
| Posted by: Succio Jan 11 2010, 09:14 PM |
| ME Bench Incline BB Bench 135 x 8 135 185 x 6 205 x 5 225 x 2 missed 3rd One arm DB Row 80s x 10 90s x 10 100s x 10 Straight bar lying tri ext. 80s x 12 80s x 12 80s x 9 Cable Cuban Rotations 20 x 12 20 x 12 10 x 15 So yea pretty weak on the incline....thought i woudl get 5-6 reps. I measured my arms yesterday just for the hell of it and they are 15 1/2 inches lol. I havent trained in over a week so i thought that was pretty cool; last time they were 14 1/2 at best. |
| Posted by: Succio Jan 13 2010, 05:30 PM |
| yesterday: DE Squat/Deadlift Parallel box squat 165 x 2 x 8 (55%) Deadlift 245 x 1 x 8 (55%) Hypers 2 sec pause at top bw x 12 bw x 10 bw x 10 Standing Ab pulldowns +70 x 12 +80 x 12 +80 x 12 |
| Posted by: Succio Jan 14 2010, 06:24 PM |
| DE bench 165 x 3 x 9 (55%) Incline DB bench 50s x 12 x 3 shoulder width pull ups (palms out) bw x 8 bw x 7 bw x 6 Rope Face pulls 80 x 12 90 x 10 90 x 10 |
| Posted by: Succio Jan 15 2010, 11:48 PM |
| ME Squat BB squat 135 x 8 135 x 8 185 x 8 205 x 5 235 x 3 265 x 2 295 x 1 - didnt even go for 2nd rep, just too heavy. Goodmornings 115 x 10 115 x 10 115 x 10 hanging straight-leg raises bw x 8 bw x 8 bw x 8 |
| Posted by: Succio Jan 19 2010, 02:52 AM |
| ME Bench Incline BB Bench 135 x 8 135 x 8 185 x 6 205 x 3 225 x 3 245 x 1 PR one arm DB row 90s x 10 100s x 10 110s x 8 100s x 8 Lying straight-bar extensions 80 x 12 80 x 12 80 x 12 80 x 10 Alt DB Curl 35s x 8 40s x 6 35s x 6 One arm cable cuban rotations 10 x 12 10 x 12 20 x 10 20 x 10 |
| Posted by: Succio Jan 19 2010, 05:40 PM |
| DE Squat/deadlift Parallel box squat 185 x 2 x 8 (60%) Deadlift 265 x 1 x 8 (60%) Hypers - 2 sec pause at top bw x 12 bw x 12 bw x 10 bw x 10 Standing ab-pulldowns +70 x 15 +80 x 12 +90 x 12 +80 x 12 |
| Posted by: Succio Jan 21 2010, 11:26 PM |
| DE Bench Flat bb bench 175 x 3 x 9 (60%) Incline DB Bench 50s x 12 60s x 10 70s x 10 60s x 10 Shoulder width pull ups - palms away bw x 8 bw x 6 bw x 5 bw x 3 weak biceps Face Pulls 90 x 12 90 x 10 90 x 10 90 x 10 BB curls 65 x 8 65 x 6 65 x 6 need to get my bicep game up, i have a strong grip but they are holding me back on my pull ups. Other than that weight is up a little (186 lbs). |
| Posted by: ShakesAllDay Jan 22 2010, 06:23 AM |
 |
| Posted by: Succio Jan 22 2010, 01:07 PM | ||
|
| Posted by: Succio Jan 22 2010, 09:59 PM |
| ME Squat/Deadlift BB Squat bar 135 x 8 135 x 8 185 x 6 205 x 3 235 x 2 265 x 1 295 x 2 PR BB Good mornings 115 x 8 115 x 8 115 x 8 135 x 8 Decline Sit ups bw x 12 bw x 10 bw x 10 bw x 9 Have a sore throat so I didnt sleep at all really last night. Just happy that i even got a PR on the squat, although I was looking for more. |
| Posted by: Succio Jan 26 2010, 03:44 AM |
| ME Bench Incline BB Bench 135 x 8 135 x 8 185 x 6 205 x 3 235 x 3 PR one arm DB row 90s x 8 100s x 8 110s x 8 Straight bar lying tri extensions 80 x 12 80 x 12 80 x 12 So I started school today and I was just exhausted by the time i got to the gym. Didnt get much sleep and just overall felt like a pile of shit. Really surprised at my PR today. i didnt even really finish my workout because i had to do homework. |
| Posted by: Succio Feb 5 2010, 11:40 PM |
| So I have been hitting the gym inconsistently over the past few weeks due to school. ME Squat/Deadlift High box Squat 135 x 8 185 x 6 225 x 5 255 x 3 295 x 2 325 x 4 easy PR Deadlift 225 x 6 275 x 3 315 x 1 365 x 1 405 x 1 445 x miss, barely budged off floor GHR's bw x 8 bw x 8 bw x 8 Standing ab pulldowns +70 x 12 +80 x 10 +80 x 10 Got an easy PR on the high box squat. Decided to do deadlifts for the sake of not doing them in a while and seems I havent lost much of a step considering I have been eating like a bitch lately. |
| Posted by: Succio Feb 9 2010, 02:04 AM |
| ME Bench Close Grip Flat bench 135 x 8 185 x 6 225 x 3 245 x 1 275 x 1 PR, missed 2nd rep Seated DB Military press 40s x 10 50s x 10 60s x 8 70s x 10 PR Seated Bent over laterals 15s x 12 15s x 12 15s x 10 15s x 8 |