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04-04-2006, 08:28 PM
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Nice work. I get the same thing tomarrow.
Holy crap...its not a newb! 
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04-05-2006, 06:33 AM
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I wasn't teasing, I was uh, well.. yes, I was "reinforcing", that's what I was doing!
what are 'BB Static holds'? ....don't send John after me.. he would hurt me!
__________________
"Go hard or Go Home"
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04-05-2006, 08:02 AM
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Quote:
 )And yes... I cleared you with John... the picture of your partner and the fact that you can press 400 pounds impressed him. Otherwise He certainly could hurt you, not only is he big and strong, but he's a pure southern redneck.. lol
__________________
Pause Squats - 345 x 5, June 6 2006 Deadlift - 505 x 4, June 1 2006 BB Bench - 340 x 1, March 15th 2006
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04-05-2006, 08:21 AM
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got it with the holds. I may have to do a couple of those, my grip on my right hand is horrible. When doing deads, I usually have to use a strap on that hand.
Oh, well if John is a good ol' boy redneck, we have a WHOLE lot in common!! I'm a southern boy myself. Grew up trapping, hunting, commercial fishing... we are probably brothers  Thanks for clearing me with John, now I don't have to sleep with a shotgun in my hand. I need to send you a couple new pics and get your input (maybe have to send to John ..he may be my brother)
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"Go hard or Go Home"
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04-05-2006, 08:38 AM
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Quote:
__________________
Pause Squats - 345 x 5, June 6 2006 Deadlift - 505 x 4, June 1 2006 BB Bench - 340 x 1, March 15th 2006
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04-05-2006, 08:46 AM
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well shoot, send me a pm to let me know where to send the new pics. I still have the ol' one's but I'm a little thinner now. The old ones, I was at a whopping 245 lbs... now I'm a skinny 229 lbs (as of this morning).
__________________
"Go hard or Go Home"
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04-06-2006, 08:31 PM
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Thursday - Deads, and throbbing back fun.
Intro: I feared barehanded deadlifts going in.. I figured I wouldn't be able to hold 405 for even 1.. I was pleasantly surprised to find I was wrong.. Looking forward to maxing out over 500 barehanded, and keeping it real.. Muahahaahhah.. (yea I'm a little over excited.. bite me. ) Dead lifts: 405 x 5 - http://media.putfile.com/Dead-Lift-4...-hands-Whoohoo 455 x 2.75 - http://media.putfile.com/Dead-Lift-455-x-275 Like I mentioned, this was the first time I didn't use hooks, and using the over, under grip... I didn't look happy, but inside I was pleasently surprised... Wish I could of got more on the second set, and I'm pretty sure I can get 5 at 455 next week... Keep in mind I haven't done deads in just over 3 weeks now.. infact I haven't done back in over 3 weeks now.. so I was a bit rusty. (and my hammies, calves an quads still hurt from squats on monday.. lol) At this point, my back was officially singing, and 15 minute rests were required to be able to walk half assed. It's a good pain... a back pump pain.. but damn it, it makes for a long night. Zerker Squats 225 x 10 275 x 9 - http://media.putfile.com/Zerker-Squats-275-x-9 New exercises for me... I used the safety's of the squat rack... and It's probably still not low enough I suppose? First set was pretty easy, and I find the bar don't hurt my arms at all. Took 10 mintues then went at 275, my back still singing, and it sung louder and louder with each rep... I pussied out after 9 reps.. and actually I feel bad about that.. I could of done it... Hopefully next week, I'll be more acclimated to the routine, and my back won't freaking kill me as much... I should be able to do 315 plus for 10, at least at that depth. Hyper extensions 100 x 20 120 x 20 Just feeling these out... the 120 was tough for 20 (actually did 21), but I can push harder next time.. again back was wailign at me to stop.. It was awsomely evil. lol Seated Rows 200 x 9 - http://media.putfile.com/Seated-row-200-x-9 200 x 8 Not quite up to my normal expectations for these... had a hard time at it, and wasn't able to hold the pull like I normally like to.. but I never been so blasted by the time I got here, and the 3 weeks off don't help. Face Pulls 120 x 10 140 x 10 - http://media.putfile.com/Face-Pull--140-x-10 Had no clue how I'd do, and i underestimated quite a bit on these.. no sweating, shaking or fear going on here.. must up the weight. As far as form I'm not sure.. felt alright, but maybe I should of been leaning back more.... and pardon my camera man on this one.. lol Abs (Ab Crunch Macnine) 130 x 20 150 x 20 Feeling this out for 20 reps... i should do more next time.. not alot more, but more. Grip work (Hand gripper) 150pounder x 30+ish seconds Both left and right hands. 200pounder x 20ish seconds Both Left and right hands. 150pounder x 35ish seconds both left and right hands. 200pounder x 39ish seconds right, 20ish seconds left. I'm an idiot.. thought I was suppose to do these today.. but that's tomorrow... But let me tell ya, my forearms are sore to the touch... I think I showed them a thing or too.. interestingly they got stronger for the most part on each set. Curls (Standing cable curls) 160 x 8 160 x 8 Biceps felt great and were strong and fresh, even though the rest of me was pretty much mud. Even better was I had no pain pulling these, from down low.. I've been dealing with pain for so long, and it was getting better.. but tonight, the pain was not there.. I could of probably handled 170 in the first set.. but 160 for 8 in that second set was perfect. Conclusion: I'm proud of doing unassisted deads... I know I kicked my backs arse.. my grip is learning a thing or too.. and my biceps are still pretty strong after the lay off.. I'm quite happy.. Now if my back would not get so damn pumped, I'd be able to get home sooner so I can type my novel, about how it went.. lol And I assume it's a good idea to skip grip work tomorrow?
__________________
Pause Squats - 345 x 5, June 6 2006 Deadlift - 505 x 4, June 1 2006 BB Bench - 340 x 1, March 15th 2006
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04-07-2006, 08:36 PM
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Friday - Gay Gym Day
Band lockouts 2 board 135 + dbld Greens x 3 2 board 135 x dbld 3 board 145 + dbld Greens x 3 then the nightmare began... Apparently someone complained that I should be able to bring in this stuff and do the **** I was doing.. The lady in charge came over and asked me to stop immediately, and that modifying machines is strictly prohibited... I suggested this isn't a machine, it's a bench. I explained that this is a normal training utilized in gyms across the world. I explained how everything works... etc.. After I sat there for a few minutes.. I went over and asked her for the managers name or number so that I could write or explain the situation in some fashion... When this arsehole.. who obviously did the explaining said, it's not the Ymca that has a problem with you.. It's me and people like me that don't appreciate you coming in here with all that shiet and wasting our time. he went on to say he pays a member ship here and he shouldn't have to deal with my crap. THen he said I was on the bench for an hour. (when in fact it was just 30 minutes.. and granted I never set this exercise up before, so I had to test the red bands first then had to go with the greens etc.. not to mention putting together 150 pound dumbells.. etc.. it took a bit of time.). At this point I began to see red.. pretty quick. But managed not to say anything to stupid.. instead I told him point blank not to ****ing talk to me, and I can see you god damn tears.. (muahaha). A few moments later... I came back long enough to mention to the woman and him, that I have a member ship here too, and whether I'm doing band work or doing a regular bench routine, I'm still going to do my 6 sets at my pace... It's my right aswell as it is yours. A few moments later the manager came up stairs and asked me what was up.. (she's a 25 year old gal, that really doesn't no the first thing about training).. but I calmly explained everything to her very clearly and intelligently.. explaining resistance, lockouts.. how it all works... powertraining, my trainer, and how all of this stuff is completely normal stuff that is well known by just about anybody pursueing powerlifting. Then I mentioned that both of the gyms trainers were well aware of my program and both knew that I was bringing the boards in.. and the number one trainer imperticular was quite interested in my training, and my bands.. and he in fact suggested to use bands to increase resistance a long time ago... So at this point she informed me she would talk to christian, and let me know what they decide. --- Now the ****ing arsewhipe that raised the stink in the first place.. I never talked to in my lift to this point... He's been going to gym for the last year and half just like me.. when I started he was actually benching more then me.. and now I'm benching twice as much as him.... I never liked the guy either... he always has a scowl on his face.. and I always had the disctinct impression that this guy is a fine example of an idiot that has no business doing roids.... cause he seems to gain and loose like a yo-yo.. and frankly he's looking weaker then ever.. while I grow stronger every single day. Personally I think he's a must be some sort of a jealous *****... I have more friends in the gym that you can shake a stick at.. I can get spot at anytime... and this ****er.. rats me out inside of 20 minutes cause he doesn't like the stuff I brought to the gym. Piss me off.. anyway.. got a run at the moment.. I did check out another gym.. pretty well equiped.. and explained the entire situation to them regarding bands and what not... they have no problem with any of it.. and at least the one dude knew what I was talking about.. not sure what I'm going to do just yet.. should find out next week. peace.. edit... sorry for all the spelling and grammer mistakes.. I was in a rush, and never proof read. I also did 3 additional sets of 3 with regular weight.. I thought the rage I was feeling would make me stronger..but nope... I struggled to do 295 for 2.. then dropped down and barely squeeze 275 for 2 sets of 3... I was not happy with my performance.
__________________
Pause Squats - 345 x 5, June 6 2006 Deadlift - 505 x 4, June 1 2006 BB Bench - 340 x 1, March 15th 2006
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04-10-2006, 07:46 PM
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Monday - Squats
Squats (ass to grass) 200 x 20 Got all 20 this time, although 20 wasn't pretty. I assume I should try 210 next week? What you think? 45 degree hyper ext. bw x 20 bw x 20 Moved in the hip rest, thing as directed... had no support at all... it was way harder... I managed to do alright in the first set, till about 12 reps, then I had to take a few rest pauses.. here and there. Second set was more brutal, and I needed rest pauses after 10. Like last week, I could barely dismount the machine.. walking was paintsakingly slow.. and my heart was beating in my low er back. I also couldn't lift my legs on a stool.. hammies were toasted. I took a 10-15 minute rest before I was cable of moving around again. lol Abductors 140 x 25 Can still do a pinch more... didn't need to rest pause. Adductors 140 x 25 Rest pauses during the last 10 or so. Decline bench ab crunches 18 15 I know i'm supposed to do 20.. but the ab crunch machine was busy, so I jumped on the incline bench.. I got 12 reps with a 45 pound plate on my chest.. then had to drop the weight.. got 5 more... and then I had total failure.. got up almost, and I slowly started to fall back down against my will. Second set, I just tried with bw... and by 15, even with rest pauses I again, just couldn't squeeze another inch. Standing Calve presses. 275 x 20 260 x 19 Brutal calve pain... Conclusion, I improved across the board.. Gym Update: It's final, I'm moving to a new gym.. the ymca had no problems offering me full refund for my remaining time there. I just have to have me and my brother fill out the forms, and I'll be out of there in the next few days. Good news is the new gym I'll be going to has way more heavy duty equipment capable of taking much more poundage... it is also the home of the big boys around here.. including this cities only Pro bodybuilder.. which I have a unique relationship with... (if I play my cards right, I bet I can make him my new workout partner in the future.. mark my words. I doubt I can make him a powrelift though.. lol ) John any chance You can utilize a power rack for my high end stuff come this friday.. I'm a bit leary of walking in on my very first day knowing nobody.. and needing help with boards and bands... it would be a fairly bad first impression... and its a huge gym with very few members, and the members they do have are much bigger then the average ymca dude. just an Idea though... your the boss. peace.
__________________
Pause Squats - 345 x 5, June 6 2006 Deadlift - 505 x 4, June 1 2006 BB Bench - 340 x 1, March 15th 2006
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04-11-2006, 07:56 PM
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Tuesday - Chest, shoulders and grip
Paused Flat Bench 295 x 3 300 x 3 305 x 3 (3rd was forced) Yes finally My spotters got the message loud and clear... And the hands were no where to be seen. I got 295 x 3 easy.. had really good glide path aswell. I also got 300 x 3 with no hands in sight, 1 and 2 were easy, and 3 wasn't to hard, but hard enough. 305 x 2 was all me, but the third one only came up about 1/3 of the way and I just lost it, had the rest of the rep forced with my spotter. Good improvement today. Oh yes.. almost forgot, I never forgot to pause this time, and each pause was a full 1-1000, 2-1000 slow count.. I done good. Paused DB Flat (hammer grip) 95 x 8 95 x 8 (8 forced) Typical for me.. I seem to like to improve in either bb or db.. but seldom both... But the good news is I pretty much matched last week.. hell I may of even improved... Some of you may of noticed that in my first set that I was sure I did 8 in last week... only actually had 7 reps.. (lol I can't count I guess.) Front raises Blue both hands 2 x 10 Side Raises Red one hand 2 x 10 Pull-a-parts red one hand 2 x 20 Hard to judge improvement on all these band exercises... Side raises imperticular are difficult, cause my left arm continues to hurt when I do these... hurt even more then last week from what I can tell.. but loosened up and hurt less in the second set. As for the rest I try to tighten up the band a bit, and make it so the last one is more then just difficult.. These things make me sweat profusely too.. just in case you were interested. BB static holds 315 x 30ish 355 x 15ish 315 x 25ish 315 x 20ish Okay.. I should probably rethink these... I'm thinking about adding 5-10 pound every week until I just can't do it anymore. Conclusion... I repped soldily for pause squats 300 x 3. That's a good reason to smile if you ask me. And I'm officially no longer a member of the YMCA.. Tomorrow I sign up at the new gym, and take some snap shot of equipment for Mr Pinder. Got to see alot of my friend, which was nice, said alot of good byes.... I didn't cry I swear.. 
__________________
Pause Squats - 345 x 5, June 6 2006 Deadlift - 505 x 4, June 1 2006 BB Bench - 340 x 1, March 15th 2006
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04-12-2006, 07:31 AM
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A new gym, fresh start, new routine.. I bet you are pumped to get started.
__________________
"Go hard or Go Home"
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04-13-2006, 07:37 PM
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Thursday - Back
Rack Pulls (Bar set to bottom of knee cap) 315 x 5 - Warm up 405 x 5 - Chalk, over/under, http://media.putfile.com/Rack-Pull---405-x-5 455 x 5 - Straps, double over, http://media.putfile.com/Rack-pull---455-x-5 By Jebus... John told me to try 405... and here I was thinking that it would be easy... Let me tell you it ain't. Turns out pulling from the ground allows you to create alot of explosive momentum with your legs that you can use to pull through the top half... Well pulling from a rack completely robs you of that momentum.. It's a *****. Lol. If you notice on my first attempt at 405, I had to regroup a few times before I realized this was serious business. 455 was nasty, but with the straps I was able to concentrate soley on moving the weight. Zerker Squats 225 x 10, http://media.putfile.com/Zerker-Squats-225-x-10 275 x 10, http://media.putfile.com/Zerker-Squats---275-x-10 Vast improvement, but probably largely do to the fact I didn't do deads from the floor (which kept my legs fresh). I moved the bar down a bit lower then it was at YMCA.. but after the ease of the first set, I was pretty sure I needed to go lower yet. So I dropped it another notch, and added 50 pounds. That set was work.. My forearms have bruises from last week, and by the 7th rep, I was smarting. By the 10th rep both my legs and my lower back fried at about the same time.. and if you look carefully, I had rubber legs threatening to topple me over on the way back to the camera.. What fun. Hypers Houston.. We have a problem. The gym is better in general, but not a hyper in the joint.. I didn't know what to do in it's place.. and frankly I was hobbling around bad. Another bad thing about this gym, no damn seats to sit down and let the back kewl off. I was thinking about adding in dimel squats.. but thought that might would john really torcher my like that? Anyway, what do I do in place of hypers? Seated rows 200 x 12 220 x 7 This weight pile is a little messed up, the weights really start to jump up as you get heavier.. 220 was my only option after 200... I should be good for 8 next time around though. Face Pulls 165 x 10 165 x 10 Can do a bit more... but the damn weight stack takes some jumps from here, I'll have to see how offended they get if I peg weight..  Abs Ball crunches 2 x 20 It's true.. Alot of the biggest guys in the gym truly don't know jack about how they got so big.. they just worked thier arse off and ate. The biggest guy in the gym at the time... was just huge as sin... And we ended up almost walking into one another.. and he was very kind.. which gave me an opening... Turns out he's been lifting for 21 years now, which shocked me cause I swear he didn't look a day over 25. He's actually 42. Anyway I went and did my first set of crunches... and when I was done, he came right over to me, grabbed my ball and proceeded to show me exactly how he thought it should be done. Now I don't know if he's right or not... but basically he had me roll forward more so my knees stayed about 8" from the wall, and my ass was down low... When i went back I was suppose to really stretch my back out and completely relax my abs, giving it a good stretch. (normally I come back and keep my abs flexed, and by the end of set I'm glad it's over).. well this set of 20 was the easyest set i've done in my life... and when he said.. "so how's that feel" I sort of just went with it and said... "Great".. (I couldnt' very welll say it feels like I didn't work a thing). Now here's the kicker.. He then proceeded to tell me, that if I keep working my abs like that I will quickly burn away the fat as I replace it with muscle.. Suggesting that abs work results in spot reduction of fat in the belly. He then went on to say, that you should never add weight to ab exercises it's not needed.. all you need to do is try to do it faster and faster... I'm looking at him like these are gold nuggets.. (and for a ll I know they are) but everything else i have learned was telling me.. You got to be ****ing kidding me. Preacher curls ( on some plate loaded machine ) 125 X 4 + 90 x 5 100 X 6 Not really sure what the weight really is.. the mechanism weighed something... and It was weird. It was hard to get it moving, but eased off in the middle portion, and got hard again going into the squeeze at the top.. I think I'll move to ez or bb free curls next time. Conclusion.. I think I done good.. but I need a new exercise? Was my Zerkers low enough? P.s. Sorry about the avi's, my program that converted them expired.. P.s.s. I need to see a doctor about my need to write overly long posts.
__________________
Pause Squats - 345 x 5, June 6 2006 Deadlift - 505 x 4, June 1 2006 BB Bench - 340 x 1, March 15th 2006
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04-14-2006, 02:25 PM
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Friday - Bands kick your chest's arse day.
Band lockouts from about 5-6" off chest Dbld blue + 135 x 3 Dbld blue + 135 x 3 - http://media.putfile.com/Band-lockout-Blue--135-x-3 Dbld blue + 145 x 3 Dbld blue + 145 x 3 (the last one took eons to extend.. Brutality.) Looking back I thought I used greens on my first and only and prematurely ended band day.. but I didn't it was the blues. Set up was easy this time, I just tucked the bands under the bottom of the power rack... then I walked over and got the biggest set of dbs I could find, bent over picked them up and anchored the cage down. (I thought the gyms biggest were 120's, but I later realized I just bent down and picked up 2 145's and took a walk with them, I also used the 120's just to make sure the cage wouldn't go anywhere.) This was freaking hard.. harder then I expected... the bands were stretched more then last time, cause they were pinned to the floor and not to a few db's.. but still.. wow. The last set, was just nuts.. that last rep took what seemed like forever... but I just kept squeezing and squeezing till I was up. Lockouts Top 4" stroke (well close to 4") 365 x 3 385 x 3 http://media.putfile.com/Lockouts-Top-4---385-x--3 385 x 2 http://media.putfile.com/Lockouts-Top-4---385-x--3 365 x 3 Don't know how I feel about these.. I thought some how I would have more.... Makes it hard to image how I'll ever get to bench 405, when I can barely move 385 4"... I know it's all part of the process though, and I swear those band lockouts are evil in terms of killing a muscle in rather short order. First set, I felt I wasn't getting enough of a stroke.. so I put some small steel 5 pound plates under each leg. Still wasn't enough stroke, so I put in some thick rubber 35 pounders under the legs... I'm fairly close, but I'll let john be the judge. Rotator Sitting knee on bench, elbow on knee rotation from 12:00 to 9:00. 20 x 12 each arm Standing arms out to side, Rotation from 12:00 to 6:00 15 x 12 each arm Shoulder stretchs Blue band x 25 Grip work.. Gripper 200lb x 4 sets I wanted to do plate pinches, but the gym didn't have 25 pound plates.. and 10's were to easy... and 35's are way to hard. So I just used the grippers. didnt' bother counting, just held it each time till I couldn't damn well do it anymore. Conclusion.. Not sure what to think.. Whatever I did today it was not easy... Someone that hasn't seen lockouts before might wonder what the hell is this guy doing moving the bar about a measily 4".. well it was no joke. Sorry I didn't get 3 on that third set.. for the life of me I could not move it off the pins... I even reset and tried again.. but there was nothing left.
__________________
Pause Squats - 345 x 5, June 6 2006 Deadlift - 505 x 4, June 1 2006 BB Bench - 340 x 1, March 15th 2006
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04-14-2006, 02:40 PM
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Spot reduction is possible! Hooray!  BTW...Serious props on the strength increases as of late!
__________________
"We're only alive on the edge of the moment." ~Zarathustra
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04-16-2006, 07:22 AM
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I'm dropping the rack, and see how low I can go next time around.
__________________
Pause Squats - 345 x 5, June 6 2006 Deadlift - 505 x 4, June 1 2006 BB Bench - 340 x 1, March 15th 2006 |
