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Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: Ursus on April 27, 2009, 12:02:48 PM

Title: Cleaning up my training - Goudy
Post by: Ursus on April 27, 2009, 12:02:48 PM: My last routine was hit 'n' miss. I realised what worked for me and learned a few things about my trianing. It was also fecked by an injury which (touch wood) is healing nicely so much so that i was able to incline DB, v light flye and weighted dip for the first time in a long time.

Also, a fucking huge NABBA Mr Ireland competitor trains in my gym and kinds motivated me a lot to train faster and a bit harder. I have been arsing about in gym for 5 months now for various reasons, mainly laziness and boredom.

So I am gonna train my favourite split again where i made awesome gains and now I know EXACTLY what works I am gonna keep doing it. Hopefully I will get much stronger and bigger in next few months

First day was chest and triceps. EPIC poundages, I am getting back etc

flat barbell press (paused reps)
275lbs x 6, 5, 5, 5, 5
220lbs x 16

Incline DB press
47.5kg 5x5

close grip BP
90kg 3x10

weighted dips
22lbs 3x15

tri pushdowns
5x15

flat barbell press s/s flyes
20 s/s 15
Title: Re: Cleaning up my training.
Post by: Ursus on April 28, 2009, 01:43:12 PM: Today was a great day! I was meant to do biceps but got side tracked by talking to a few guys in the gym so never bothered. I felt very strong and got good pumps, those ones where you are not pissing with sweat but feel a healthy and strong pump.

I was tinkering with a few things and think I have found what works. Also talking to a 20stone (280lb) beast in the gym who gave me a few tips on diet etc which I am gonna take him up on. Basically I dont enough or enough protein and I am assing about in gym a bit too much.

Anyway

weighted chins
b/w + 33lbs 5x5

Deadlifts
429lbs 5 sets

T-Bar rows
200lbs 5x8

Close grip Pulldowns
5 plates from bottom 4x10 2x9

Cable Rows
12, 15, 20,

Cable rows with neutral grip
5x10

Done.

Was gonna add in a few DB rows but stopped. Done this quickly enough despite chatting a lot. Feels good atm
Title: Re: Cleaning up my training.
Post by: Ursus on April 29, 2009, 05:10:38 PM: Was in gym today and was made to train shoulders faster. Big guy I keep mentioning said if i trained fast and hard then I would be seriously very good. Said im a waster basically but in a good way.

So i did. trained very very fast and was done in 40mins. It is hard to leave ego at the door and train harder and faster. i was gassing a bit and light weights felt heavier but feck me I had a good pump! Delts are sore and fatigued from not being able to eat for a while after training. Then I only had a small doinner. Had american relatives over so mum was rushing about getting shit ready. I got so fed up I just went to bed.

Turns out my cousin was the position below secretary of defence (cant remember term) in USA. Pioneered some A.I training also.

Shoulders

Barbell military press
70kg 21x5 in 15mins - more than I thought I could do

behind back shrugs
200lbs 5x15 - very fast

arnold presses s/s side laterals
60lbs s/s 25lbs 5x10s/s10

shrugs
80lb DB 5x15

Seated DB press
60lbs 10, 10, 10 with 5 secs rest

I am slo developing some nice veinage on my delts
Title: Re: Cleaning up my training - Goudy
Post by: Ursus on April 30, 2009, 07:37:25 AM: Legs

Man was i tired today. max of about 3 hours sleep then went down to gym. Hung about for an hr before starting. Was tiored and weak and exhausted, Got through workout easy though thank god and was glad i could do what i could despite being exhausted and barely eating last night

squats
5x5

deadlifts
7 sets

GM's
5x12

Leg Press
4x8

Standing calve raises
Title: Re: Cleaning up my training - Goudy
Post by: jpm101 on April 30, 2009, 09:04:24 AM: Good stuff. That advise you got from Mr Huge is correct. A BB'er must establish a fast workout pace in any workout. Roughly 60 seconds between sets and 2-3 minutes between exercises as a gauge. Some drop to 30 seconds between sets, though in my view, a little too intense. Working on endurance rather than muscle building than.

BB'ers who are engaged in workouts of serious intent are watching the clock (or even keep a stopwatch) during workouts. Or best still, have a training partner yell in you ear when the next set is due. I also do PR or heavy partial rep training with a stopwatch. A must when doing a Rest-Pause type of training. Good Luck.
Title: Re: Cleaning up my training - Goudy
Post by: Montague on April 30, 2009, 09:56:41 AM: That's progress, right there.

Congratulations.
Title: Re: Cleaning up my training - Goudy
Post by: Ursus on April 30, 2009, 01:03:04 PM: Thanks for the kind words and also the first reply in this thread. Hopefully first of many!
Title: Re: Cleaning up my training - Goudy
Post by: Ursus on May 01, 2009, 08:08:24 AM: Aweome awesome chest and tri workout.

Few bananas and some dextrose mixed in juice pre workout. Awesome pumpage

Flat barbell press
275lbsx6, 6, 5, 5, 5 paused reps
220lbsx17

Incline DB press
105lbsx 6, 6, 5, 5, 5

CG bench press
205lbsx6, 6, 6(rest pause 5-10 seconds rest on last set 4, 3, 1)

weighted dips
33lbs 3x8

tri pushodowns
6 plates 3x17

Flat barbell press s/s bench dips
176lbs s/s bw

pic after a shower with small pump, poor lighting. Chest feeling pretty good atm

Workout done in approx 1hr i think. Felt real good with a huge pump
Title: Re: Cleaning up my training - Goudy
Post by: Ursus on May 02, 2009, 07:59:28 AM: Good workout also

Back/Biceps

weighted chins
5x5 34lbs

t-bar rows
5x10 200lbs

CG pulldowns
13 plates
5x12

Cable rows
160x10, 140x15, 120x20 reps

Neutral grip cable rows
120lbs 5x10

Standing barbell curls
5x 10 v quick

hammer curls
4x8 v quick

Preacher curls
4x0 v quick.

Done. PWO shake of dextrose then a few mins later protein shake. Great day in belfast, went for a tea and sat out side a cafe eating a triple belgian cholate muffin. Nibbling on cashew nuts now.
Title: Re: Cleaning up my training - Goudy
Post by: Montague on May 02, 2009, 08:15:28 AM: How soon after your workout did you take that photo?
Even with a pump, that’s good.

Have you ever tried consuming a carb drink during your session?
I started mixing BCAA’s with WM (starch) and begin drinking it after my first warm-up set.
I’ve noticed a significant improvement in the way the muscles feel when training as opposed to slamming 60-80g of carbs after the workout.

Also less gastric bloat, and I’m ready to eat good, solid protein foods by the time I get home.
Title: Re: Cleaning up my training - Goudy
Post by: Montague on May 02, 2009, 08:16:50 AM: Quote from: Ursus on May 02, 2009, 07:59:28 AM
Good workout also

Back/Biceps

weighted chins
5x5 34lbs

t-bar rows
5x10 200lbs

CG pulldowns
13 plates
5x12

Cable rows
160x10, 140x15, 120x20 reps

Neutral grip cable rows
120lbs 5x10

How much do you use straps for back work?
Title: Re: Cleaning up my training - Goudy
Post by: Ursus on May 02, 2009, 08:24:48 AM: before i trained i had 4 bananas and a sports drink mixed with dextrose.

The after dextrose mixed with a sports drink. Then i bought my first tub of whey other day. 45g in a shake with water a few minutes later.

Yea a few minutres after a workout. It was still relatively light so not got an awesome pump but good.

Montagu..I never use straps. How come?
Title: Re: Cleaning up my training - Goudy
Post by: Ursus on May 02, 2009, 08:28:00 AM: Also drinking dextrose just before or during i felt very tight and got pumped much easier didnt tire
Title: Re: Cleaning up my training - Goudy
Post by: Montague on May 02, 2009, 08:50:50 AM: No right or wrong answer about the straps - just curious.

Sounds like you’re taking in some good pre & post-WO nutrition, and it shows. I believe both are equally important.

I always like learning about what people with results are doing.
Enjoy the weekend.
Title: Re: Cleaning up my training - Goudy
Post by: Ursus on May 02, 2009, 09:14:11 AM: Quote from: Montague on May 02, 2009, 08:50:50 AM
No right or wrong answer about the straps - just curious.

Sounds like you’re taking in some good pre & post-WO nutrition, and it shows. I believe both are equally important.

I always like learning about what people with results are doing.
Enjoy the weekend.

this is only somethinh i have just started doing. for too long i got by on my genetics along. time to make a bit more of them as i am quite lucky.

but yes i believe both are important also

have a nice weekend also. ty for the chat
Title: Re: Cleaning up my training - Goudy
Post by: Ursus on May 05, 2009, 11:37:53 AM: Day off for Mayday Holiday

Delts
standing shoulder press
160lbs 18x5

Behind back shrugs
242lbs 5x10

Arnold presses s/s side laterals
70lbs s/s 20/bs 5x10 each

db shrugs
80lbs 3x15

done!
Title: Re: Cleaning up my training - Goudy
Post by: Ursus on May 05, 2009, 11:52:40 AM: 2 more pics with awful lighting and fuzzy. No pump at all. I look fat and soft
Title: Re: Cleaning up my training - Goudy
Post by: Ursus on May 07, 2009, 10:42:48 AM: Adjusted my diet also and its haveing big effects on my trianing.

Breakfast - 11.30
Sugary drink
Protein shake
6x rounds of wholemeal toast with marmalade and butter

Pre WO - 14.00
3x large bananas
protein shake
dextrose mixed in sports drink

Post WO 16.30
100g Dextrose mixed in sports drink
protein shake
burger in BK
small coke

Gonna get a bit to eat now also

Man i feel so strong and energised with dextrose and more protein. Its epic.

Workout was so easy and feeling like i am back to full strength again and if not approx 90%...still being careful

Bench press
275lbs x 6, 6, 6, 5, 5
220lbs x 20 so easy

Incline DB press
105lbs x 6, 6, 6, 5, 5

CG bench
220lbs x 6 ,6, 6(4, 2, 1 rest pause)

weighted dips
33lbs x 9, 9, 9

Tri pushdowns
6 plates 3x18

Flat bench s/s b/w dips
176lbsx20, 15, 12 s/s 12, 12, 12

Great great pump and workout.
Title: Re: Cleaning up my training - Goudy
Post by: Deicide on May 07, 2009, 11:25:21 AM: Quote from: Ursus on May 05, 2009, 11:52:40 AM
2 more pics with awful lighting and fuzzy. No pump at all. I look fat and soft

Irish Giant there...
Title: Re: Cleaning up my training - Goudy
Post by: Ursus on May 13, 2009, 12:42:35 PM: i was planning on having a real easy day in gym. nice and relaxed with a solid pump.

Then a Mr Ireland winner made me train the way he wanted me to train. Said i would be enormous oif diet was spot on and training was the way he TRAINS.

after 2 sets of 6 with 125 benching he stepped in and me me do the rest. My workout today

bench press
125kg x 2x6 1x12
130kg x 8
132.5 x 8

Inclin DB
30kg x12
35kgx12
40kg x 12
47.5x10

Weighted dips
bw x 12
5kg x12
10kg x 12
15kg x 12
20 kgx10

flyes
5x12

cable crossovers
5x12

tri pushdowns
3x12

CG bench
3x12

bench dips
3x12

overhead tri extensions
3x12

rope pressdowns
3x12

Great workout and pump. Done in just over an hr.
Title: Re: Cleaning up my training - Goudy
Post by: Ursus on May 13, 2009, 12:44:04 PM: :)
Title: Re: Cleaning up my training - Goudy
Post by: Montague on May 13, 2009, 02:31:45 PM: Quote from: Ursus on May 13, 2009, 12:42:35 PM
i was planning on having a real easy day in gym. . .

Then a Mr Ireland winner made me train the way he wanted me to train.

That'll teach you.
;)
Title: Re: Cleaning up my training - Goudy
Post by: big man on May 13, 2009, 02:48:07 PM: Just skimmed threw the thread.

I wouldn't get too hung up on that speed training. I tried that a few months ago and it just made me weaker overall. My opinion.
Go for strength first and afterwards do a few sets of higher reps if you wanna feel the pump.
A lot of the pump is based on how many carbs your consuming.

By the way your looking solid man
Title: Re: Cleaning up my training - Goudy
Post by: Ursus on May 13, 2009, 03:15:57 PM: Cheers bud.

Im def gonna at least try it. Dude guarentees me that if
Title: Re: Cleaning up my training - Goudy
Post by: Dreadlifter on May 13, 2009, 03:32:58 PM: What's your daily routine mate? 11.30 seems late for breakfast.

I'm up at 6am so i've had 2 breakfasts by then. (or 1 on days where i can't be arsed eating breakfast number1).
Title: Re: Cleaning up my training - Goudy
Post by: Ursus on May 13, 2009, 03:35:33 PM: days i dont work i get up at 11am

most days i get up at 9am

I dont go to bed till 2ish most nights
Title: Re: Cleaning up my training - Goudy
Post by: Ursus on May 20, 2009, 02:00:36 PM: trying a new approach on chest and tricep day

higher reps and MUCH MUCH more intense. Blasting chest so light weights feel heavy and on tris the same. THOUGH i will try to LIFT HEAVIER all the time.

bench press

264lbs x 4
275lbs x 8
286lbs x 8
297lbs x 8
264lbs x 10

Incline DB
70lbs 5x12

Dips
20kg, 22.5kg 30kg x 12

flyes
20lbs 25lbs 30lbs x 12

(all done in 40mins)

Tris all 3x12
pushdowns
close grip bench
rope pull down
bench dips
overhead rope extensions

HUGE PUMP
Title: Re: Cleaning up my training - Goudy
Post by: Ursus on September 04, 2009, 11:58:01 AM: quick update.

injury free and getting bigger. 238lbs and leaner

352lbs went up easy on teh bench after a full BP'ing session
standing pressed numerous sets of 220+ today then did 231lbs x 5
squats going good
volume is getting insane.
enjoying training again
Title: Re: Cleaning up my training - Goudy
Post by: Montague on September 04, 2009, 12:17:35 PM: What are your rest times between sets?
And what is your diet looking like now?

How’d the liver tablets work out?
Title: Re: Cleaning up my training - Goudy
Post by: Ursus on September 04, 2009, 12:23:42 PM: for main exercise or 2 for each bopdypart a cupla mins max

most otehrs i go as soon as i can and as little rest as i need

diet is cleaner and more protein for sure

liver tablets i left in my room tried a few days and forgot - ill start again tomorro and reprot back how theygo in a month! thanks for interest man.
Title: Re: Cleaning up my training - Goudy
Post by: Ursus on September 07, 2009, 09:51:32 AM: some of my recent lifts

standing 'press'
231lbs x 4 pre x

220x5 pre x

Bench press
308x6 pre x

330x3 pre x
Title: Re: Cleaning up my training - Goudy
Post by: Montague on September 07, 2009, 10:07:03 AM: Good stuff, man.
It’s hard to see from that angle, but approx. how far apart would you say you’re feet & grip are?
Shoulder width, beyond, just inside, etc.?

Also, I didn't detect one, but are you wearing a belt under your shirt?

I’m thinking of incorporating some standing press work into my own shoulder training.
Title: Re: Cleaning up my training - Goudy
Post by: Ursus on September 07, 2009, 10:12:00 AM: Feet are shoulder width apart

My girp-my forefinger is half touching teh knurling and half touching the smooth bit of bar. Its about 1-2" a side closer than my bench press grip. I dont know if that is much use as some knuirling is indiff place on diff bars.

no belt either mate. Ill see if i have a clearer vid of grip etc - i liek it so when the bar is just off my clavicle my forearms are in a straight line
Title: Re: Cleaning up my training - Goudy
Post by: Ursus on September 07, 2009, 10:13:31 AM: i deleted 95% of youtube videos so no vid sorry man. i rate standing presses v highly!
Title: Re: Cleaning up my training - Goudy
Post by: Montague on September 07, 2009, 04:11:50 PM: Thanks, man.
I may give them a try tomorrow.
Title: Re: Cleaning up my training - Goudy
Post by: challenge on September 07, 2009, 04:45:36 PM: Nice blog! How many times a week are you training now and how long does each workout last?
Title: Re: Cleaning up my training - Goudy
Post by: Ursus on September 08, 2009, 12:01:37 PM: i am on a 4 day split so i train 4-5 days a week with each workout now lasting no more than 1hr 15minsif i am not being a lazy bastard

I feel good from it also.

How did the pressing go montague?
Title: Re: Cleaning up my training - Goudy
Post by: Montague on September 08, 2009, 12:20:52 PM: It went well, thanks.
I stopped doing these some time ago due to a bit of stress on the back, which already ached from something else.

Well, I’m healed up now and use better technique – although on my last two sets I still felt a bit of a pinch around the underside of my right lat.
Either more form modification is needed, or my kidney’s going. ;D

Those standing presses are good on days when you don’t have a spotter because you can use your legs for a bit of assistance.
I also prefer doing them inside of a rack.

Next week I plan to use a little bit wider stance.
Title: Re: Cleaning up my training - Goudy
Post by: Ursus on September 08, 2009, 12:27:21 PM: Glad to hear I strengthened my back and feel much more secure - also built up my trapd and lats and feel good. I am sure you know to tuck your elbows inwhen you press and when it gets tough grip it like a vice

Yes days i feel tired or lazy i can jerk it a little bit last few reps and still get a decent workout.

ideally id like to do them in a power rack butim too tall for my gyms rack so i use the squat rack to lift off from. I think my power rack is only 7' tall - too small
Title: Re: Cleaning up my training - Goudy
Post by: Montague on September 08, 2009, 12:42:00 PM: Yeah.
Clenching the grip also gives me more power when curling.

Something interesting, though, is that several years ago an old timer observed me decline pressing on a Hammer machine.
He noticed my “death” grip and told me to relax it because doing so would give me more pressing power.

Sure enough, he was right, but it only works on machines, which I don’t use as much.
I presume it has something to do with moving the weight through a fixed plane.
Title: Re: Cleaning up my training - Goudy
Post by: Ursus on September 08, 2009, 01:02:09 PM: i think it works on machines for this reason....

there is a nerve at the muscly bit below ur thumb about 3" down that sends signals to triceps towork harder. easy to find on dips and machines etc.

too risky to try witha barbell - when u grip tick or add pressure it activates that nerve. wearing gloves dulls the effect also.

does this make sense?
Title: Re: Cleaning up my training - Goudy
Post by: Geo on September 08, 2009, 02:08:01 PM: Quote from: Ursus on September 07, 2009, 09:51:32 AM
some of my recent lifts

standing 'press'
231lbs x 4 pre x

220x5 pre x

Bench press
308x6 pre x

330x3 pre x

good strong lifts...

you're an animal !
Title: Re: Cleaning up my training - Goudy
Post by: Ursus on September 08, 2009, 03:23:55 PM: Not an animal but maybe one day :)

In teh near year or 2 I'd like a 400+ bench and a 300lb reasonably strict press - maybe sum legs
Title: Re: Cleaning up my training - Goudy
Post by: Montague on September 09, 2009, 05:43:10 AM: G,
Who taught you / how did you learn about training, etc.?
Few people (compared to the % of the population that “trains”) have this kind of knowledge and make this kind of progress.

At your current age, I was just starting out and hardly knew anything – except what I read in FLEX & MM. :-\ :-X

Congratulations, brother.
You've got a huge head start on optimizing your best years.
Take advantage!
Title: Re: Cleaning up my training - Goudy
Post by: Ursus on September 09, 2009, 08:41:28 AM: Quote from: Montague on September 09, 2009, 05:43:10 AM
G,
Who taught you / how did you learn about training, etc.?
Few people (compared to the % of the population that “trains”) have this kind of knowledge and make this kind of progress.

At your current age, I was just starting out and hardly knew anything – except what I read in FLEX & MM. :-\ :-X

Congratulations, brother.
You've got a huge head start on optimizing your best years.
Take advantage!

heyman i always had an interest in trianing and even as a kid knew i wanted to be big when i was older. i know its a cliche but i was always the strongest in my year etc from a young age always fit and naturally athletic. never the biggest until i was 17ish and then i started developing even before i done weights.

most ofmy knowledge comes form trial and error as well as intennet. i learned a lot fro a guy who used to train me aswell. i read shit in flex on internet evenif i dont agree withit. im kinda open to dif opinions and think about them and maybe try them before following or just ignoring them. trial and error i find is best-i dont usually train tofailure and generallycycle weights.

i found 'beyond brawn' a great enjoyable read withsolid principles.

Thanks man-tbh my best gaining years are behind me but my best strength and 'big' years are ahead of me. thanks for your kind words. i am uploading a few vids on youtube now.
Title: Re: Cleaning up my training - Goudy
Post by: Ursus on September 09, 2009, 08:54:48 AM: my form is shit here they ar epush presses - the 100kg vid the form isnt that bad.

i was too sore and fecked to do a fulkl proper workout so i went reasonably heavy and then pumped the rest of teh sets lightafter with great form

120kg failure - 264lbs
[ Invalid YouTube link ]

115kg x 1 - 253lbs
[ Invalid YouTube link ]

110kg x 3 - 242lbs - reasonable form

need to hit tris harder me thinks
Title: Re: Cleaning up my training - Goudy
Post by: Ursus on September 09, 2009, 08:55:28 AM: forearms shot - getting bigger
Title: Re: Cleaning up my training - Goudy
Post by: Montague on September 09, 2009, 03:10:42 PM: Quote from: Ursus on September 09, 2009, 08:41:28 AM
...i was always the strongest in my year etc from a young age always fit and naturally athletic. never the biggest until i was 17ish and then i started developing even before i done weights.

I hate you fukking people.
:)
Title: Re: Cleaning up my training - Goudy
Post by: _bruce_ on September 22, 2009, 06:28:46 AM: Impressive...
...though still a twink when compared to the avg. getbigger :D

Where do you feel the presses the most - traps or shoulders?
I suspect people with wider clavicles to be able to let the shoulders forward and still feel them working during presses...
Title: Re: Cleaning up my training - Goudy
Post by: Ursus on September 22, 2009, 07:28:33 AM: Quote from: Montague on September 09, 2009, 03:10:42 PM
I hate you fukking people.
:)

lol dont get me wrong i was never huge of thickly muscled juist tall lean muscular and strong - well as strong aand big as i could be at 190lbs lol
Title: Re: Cleaning up my training - Goudy
Post by: Ursus on September 22, 2009, 07:31:04 AM: Quote from: _bruce_ on September 22, 2009, 06:28:46 AM
Impressive...
...though still a twink when compared to the avg. getbigger :D

Where do you feel the presses the most - traps or shoulders?
I suspect people with wider clavicles to be able to let the shoulders forward and still feel them working during presses...

LOL

i feel presses most in shoulders definatleyv -hard to tell if id get sore traps cos i do shrugs teh same day so hard to seperate

I also liek teh shoulder pump and forearm pump i get from them.

yesterday i worked up to a 341lb double on the bench - smacked teh uprights on both reps as was too far up bench so i stopped. I was capable of 4 reps i think. certainly 3 anyway. i was pleased i could have a big weight in my hand and still be able to press it easily despite fcuking it up

thanks for interest again folks
Title: Re: Cleaning up my training - Goudy
Post by: Ursus on November 21, 2009, 05:50:58 PM: 244lbs x 5 'press'
Title: Re: Cleaning up my training - Goudy
Post by: IrishMuscle84 on November 21, 2009, 07:06:27 PM: Looking big and strong my fellow irish hoodlum!! ;D
Title: Re: Cleaning up my training - Goudy
Post by: Ursus on November 22, 2009, 03:43:08 AM: LOL hoodlum
Title: Re: Cleaning up my training - Goudy
Post by: slaveboy1980 on November 25, 2009, 06:24:35 PM: you doing the main lifts once a week?

chest, tris

back, bis

legs

shoulders ?
Title: Re: Cleaning up my training - Goudy
Post by: Ursus on November 25, 2009, 06:28:56 PM: Yes mate.

Only doing 1x week training trying to lioft heavy on 1-2 exercises per bodypart and just 'pumping' the rest
Title: Re: Cleaning up my training - Goudy
Post by: 11venthhour on November 29, 2009, 06:35:53 AM: impressive!
Title: Re: Cleaning up my training - Goudy
Post by: Stubborn on November 29, 2009, 09:28:04 PM: Nice work, Goudy! Very little legs used at all in the press video. Respect.