Goudy/Ursus NEW improved training log

[Ursus]

lol

No sweat thanks man . appreciate it. I read yours...strong as feck

[Ursus]

legs today

OMFG my quads are burning so fucking bad (in a good way) sore to bend down etc...i did slow negatives but explosive squats.

Squats
242lbs
8, 6, 6, 6

Deadlifts
340lbs 5x5 some singles with 300

GM's
178lbs 5 sets

That was it since my calves were ballixed. I forgot to do abs. Was freezing.

All in all good workout. Also nice to see my squatsa nd deads finally start to get semi respectable again.

[slaveboy1980]

legs today

OMFG my quads are burning so fucking bad (in a good way) sore to bend down etc...i did slow negatives but explosive squats.

Squats
242lbs
8, 6, 6, 6

Deadlifts
340lbs 5x5 some singles with 300

GM's
178lbs 5 sets

That was it since my calves were ballixed. I forgot to do abs. Was freezing.

All in all good workout. Also nice to see my squatsa nd deads finally start to get semi respectable again.

come on you lazy pussy  ...add more quad work. keep doing 5-8 rep sets on squats..but add in some higher rep work on leg presses and leg extensions.

that workout looks like your doing powerlifting or something.

squats
leg press
leg extensions

straight leg deadlifts
different kinds of leg curls

thats how you train for size 

[Ursus]

My gym is mainly home made equitment.

I am too tall for the hack squat machine lol

Leg extension is the leg curl just with a different pad. Barely works.

I def shpould add more quad work in even at the end lots of pumpy shit. Thing is why are my legs so fucking sore atm...i mean really really tired lol

[slaveboy1980]

My gym is mainly home made equitment.

I am too tall for the hack squat machine lol

Leg extension is the leg curl just with a different pad. Barely works.

I def shpould add more quad work in even at the end lots of pumpy shit. Thing is why are my legs so fucking sore atm...i mean really really tired lol

aha yeah i should have known..i have seen pics of your gym 

if the leg curl/ext machine doesnt work do some leg curls with a db between your feet, getto glute ham raises, high rep bulgarian split squats . you need to do some high rep shit to if your gonna be a bodybuilder lol.

[Ursus]

I kno mate.

I am actually comiong ack from injury though i think i need to step it up a gear and stop worrying so much as it seems to be fine atm hence the low volume low weight etc.

Even hack squats holding bar behind back i have read about...I hate ;eg etensions so much...maybe front squats that could be another option.

My legs lack big time. Though own their own look ok. When seen fully i look terrible

[wavelength]

Awesome thread Goudy!

What's the injury?

[Ursus]

Cheers wavelength

It was my back.

I hurt it doing deadlift ages ago a bit. i was doing 5x200, 5x300, 5x400 immediately after each other. It was easy though the more you do the sloppier you get...well i did. Then my shit form on 20rep squats fucked it up.

I never waited enough to let it heal. Trained one day sore for next 2 weeks etc. Studing and hunching over my books fucked it furthur and then box squats really fucked me up.

It felt like the top of my ass as though something was being stretched. Weird feeling but had a serious impact on a lot of my training.I got better by one day squatting simpy 100lbs vvvvv low. Getting better form and adding weight gradually over time. Then when i hit about 200lbs i just do 10x10. Then went heavier again and starting adding the rep her the odd extra set there etc.

It has been approx 9 months since i was on form squatting and deading heavy. By xmas i should be back 905 i think.(i hope) I just keep a tighter form on suats and slow down explode up. Going below parallell but not too low. I have had wee scares but by being careful, concentrating and finally starting to train my abs it all seems to be moving in the right direction

[slaveboy1980]

I kno mate.

I am actually comiong ack from injury though i think i need to step it up a gear and stop worrying so much as it seems to be fine atm hence the low volume low weight etc.

Even hack squats holding bar behind back i have read about...I hate ;eg etensions so much...maybe front squats that could be another option.

My legs lack big time. Though own their own look ok. When seen fully i look terrible

no you dont look like shit, obviously you have really good genetics.

as for you injuries be SMART and learn from  them ( im a few years older than you and have done the same mistakes).

i know you love lifting heavy (5s)....but be smart too


lemme know if im pestering you too much lol

[wavelength]

Cheers wavelength

It was my back.

I hurt it doing deadlift ages ago a bit. i was doing 5x200, 5x300, 5x400 immediately after each other. It was easy though the more you do the sloppier you get...well i did. Then my shit form on 20rep squats fucked it up.

I never waited enough to let it heal. Trained one day sore for next 2 weeks etc. Studing and hunching over my books fucked it furthur and then box squats really fucked me up.

It felt like the top of my ass as though something was being stretched. Weird feeling but had a serious impact on a lot of my training.I got better by one day squatting simpy 100lbs vvvvv low. Getting better form and adding weight gradually over time. Then when i hit about 200lbs i just do 10x10. Then went heavier again and starting adding the rep her the odd extra set there etc.

It has been approx 9 months since i was on form squatting and deading heavy. By xmas i should be back 905 i think.(i hope) I just keep a tighter form on suats and slow down explode up. Going below parallell but not too low. I have had wee scares but by being careful, concentrating and finally starting to train my abs it all seems to be moving in the right direction

I had the exact same thing a few years back. Could barely walk. Switched to leg extensions and leg curls for a few months. Gotta be real careful with lower back. Since then, I've always used a belt when going over 100kg for squats. Also concentrated real hard on keeping a straight lower back during the complete motion.

I'm also injured right now, pulled chest.
Sucks when you're motivated and can't train heavy.

[Ursus]

Chest tricep (pushed for time)

flat barbell press
275lbs 5x8 paused (vid of last set) wider grip is def easier

incline DB press
3x8

CG bench
220lbs 3 sets

Weighted dips
3x15 66lbs (taking it easy)

lying tri extensions
3x10 (i think)

light tri extensions s/s pushups...3 s/s back to back

Great workout despite being pushed for time. Vid of last set on bench v easy

Also i dont think anyone who contributes is pestering me at all i am glad of the interets and convos ion teh site. Sucks so bad to be injured thoughi am now learning from every mistake...if i can just get more motivated now though lol

[Stubborn]

Its a good thing you showed the weights in the vid otherwise "bullshit until I see proof" would have popped up real fast!


Thats a WIDE grip bro! I cant go very wide. Do you feel it to be beneficial?

[Ursus]

that is actually about 2-3" inside the rings.

I was actually about 1.5" out from the knurling closest to the center of the bar. Very shoulder tricepy. I moved it out maybe 2" and feel all the better for it.

The bench itself is relatively narrow. Widest i could go is maybe pinky on the ring. I am nearly 6'4 so wider...when worked up to over a period of time will prob serve me better in time.

I will let you know soon. When i hit 275 for a few sets of 10 paused then i will move up a weight and stick with a certain grip. I wanna have a pop at around 400lbs in next few montsh

[Stubborn]

Guess it just looks wide. 

[Ursus]

back bis today

weighted chins
44lbs 5x 6-7

barbell rows overhand
5x10

cable rows
3 sets

pulldowns
6x8

biceps...

ok workout was out of sorts. Going back to barbell rows. Tried t bars though doesnt feel comfortable or as natural to me as they once did. Maybe too concerned about my back. Barbells i was maybe at a 45degree andgle and felt it. I will continue to do this though if it aggravates my back buck it...ill drop it

[slaveboy1980]

back bis today

weighted chins
44lbs 5x 6-7

barbell rows overhand
5x10

cable rows
3 sets

pulldowns
6x8

biceps...

ok workout was out of sorts. Going back to barbell rows. Tried t bars though doesnt feel comfortable or as natural to me as they once did. Maybe too concerned about my back. Barbells i was maybe at a 45degree andgle and felt it. I will continue to do this though if it aggravates my back buck it...ill drop it

do you use a lifting belt when lifting?

[Ursus]

no. dont use a belt only on max efforts

[Ursus]

Done shoulders yesteray...slept in for legs today so ill get up early tomorro to squat an dead etc tomorro can afford to miss these workouts. I start work at 1 so if i get up at 9 and am training by half 10 that will be grand.

Shoulders was great and felt so so strong on them for some reason.

anyway

military press
178lbs 10x5 really fast

behind back shrugs
5sets of 10

DB shrugs
3x16

Arnold presses s/s side laterals
80 s/s 30's 10 s/s10 x 3

all done. Looked very well

[Ursus]

Up at 9am today on Sunday to train before work since i missed my workout yesterday.

Legs
squats
242lbs 4x8...piss easy

deads
355lbs (went too heavy soi ill drop back next day)

GM's
178lbs
5x8

Very easy quick workout

[Ursus]

Mondays workout

Chest Triceps

flat barbell press
275lbs 5x8-9 paused

Incline DB
10, 9, 8

CG bench press
3x8 231lbs

tri pushdowns
2x20 (warm up for lying tri entensions)

Lying skull crushers
5 sets

3 sets s/s push ups

[Ursus]

Back today coincided with the photos for getbig. It shows my flaws big time taking full length fotos and the lighting was abysmal in some fotos.

Chins
44lbs 5x6-7 88lbsx1

Barbell rows
100x10 140x3x10 160x2x10 170x2x10

Cable rows
8x8-10

Closegrip pulldowns s/s b/w dips
10 s/s 15

So so so so so sore and tird now. Taking tomorro off to rest and eat and then go back training on thursday for shoulders, friday for legs and taking sat off again possibly or monday just for a bit of rest

[Ursus]

Ended up taking today off. Enjoyed the lie in and extra rest

[Zach Trowbridge]

Lower back starting to heal a little bit for you?  Those are good squat and dead weights considering you're a tallish dude.

[Ursus]

Legs

squats
242lbs 4x9 so so easy

Deads
345lbs 5x5 easy peasey

GM's
5x5 180lbs also very easy

Abs and i

[Stubborn]

Looking good! Nice diaper!