Cap
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« on: February 23, 2007, 09:07:38 AM » |
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Goals:
Gain 10 pounds Keep Abs visible
2-22-07 Chest/Biceps
Achy shoulder from last week dropped my poundages but still had a good pump
Flat Bench-2x135 for 20 reps, 1x165 for 15 reps, 185x10 reps Incline Bench-135x10 reps, 155x6 reps, 165x5 reps Incline flyes-3x40 lbers to failure Pec Deck-60xfailure, 70xfailure, 70xfailure
Preacher curls (elbows in)-45x20 reps, 65x10 reps, 65x10 reps, 65x6 reps DB curls (same time)-30x12, 40x10 Preacher hammer curl machine-50x20 reps, 70x10 reps, 60x15 reps
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Squishy face retard
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columbusdude82
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« Reply #1 on: February 23, 2007, 12:49:56 PM » |
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How much do you weigh now by the way? And how tall are you?
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Cap
Getbig V
    
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« Reply #2 on: February 23, 2007, 01:04:17 PM » |
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How much do you weigh now by the way? And how tall are you?
5'10....not sure about the weight right now, haven't checked in a while
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Squishy face retard
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Cap
Getbig V
    
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« Reply #3 on: February 23, 2007, 08:15:11 PM » |
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2-23-07
Quads/Hamstrings/Abs
20 seconds rest in between sets, lighter weight
Squats-135x15, 165x10, 185x8, 205x5 Close stance smith squats-135xfailure, 155xfailure, 175xfailure
Seated Leg curls-70x15, 90x15, 110x10 supersetted with Stiff deadlifts-100x3 setsxfailure
Lying leg lifts-4x20 controlled slow reps
Not much too much because the gym was packed and almost zero carbs today.
No more back squats for a while so full front squats and smith machine back squats for a while
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Squishy face retard
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Cap
Getbig V
    
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« Reply #4 on: February 24, 2007, 05:12:22 PM » |
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2-24-07
Delts/Triceps
Barbell Press: warmu up-95x25, 135x8, 155x6 Seated lateral raises-25x15, 30x12, 35x10, 40x6 Bent laterals-35x12, 35x10, 45x10
Overhead DB ext-75x12, 85x10, 90x10 CG bench-135x10, 155x5, 185x5 Dips BW-3x12 Wide grip Pressdowns-80x12, 110x12, 120x10 single reverse pressdowns-30x3 setsx10
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Squishy face retard
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trab
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« Reply #5 on: February 24, 2007, 08:29:52 PM » |
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Honest MoFo. Rare. 
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Cap
Getbig V
    
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« Reply #6 on: February 24, 2007, 09:24:28 PM » |
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Ya. No point in lying. I could post a 225 BB press and then it would defeat the purpose of my goal. I don't mind PM flames because it has the effect of what Arnold said about showing your weak muscles and then training them to get big. I always wear shorts and cut offs because I have weak arms and calves. 
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Squishy face retard
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Cap
Getbig V
    
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« Reply #7 on: March 05, 2007, 01:00:31 PM » |
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3-1-07 (MAX-OT style?)
Chest/Biceps/Abs
BB Bench-135x12, 155x10, 195x4....slow reps squeezing top to bottom with pause at my chest Incline Bench-135x6, 175x5, 175x6...same form Incline Hammer Bench-2 plates a sidex 2 setsx4 reps
BB curls-65x10, 90x6, 90x5 DB curls-2 setsx 40 lbersx 6 reps Cable curls-2 sets x90 lbsx 6 reps
Machine crunches-4x110 lbsx10 reps
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Squishy face retard
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trab
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« Reply #8 on: March 05, 2007, 01:20:00 PM » |
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Cap- You'd LOVE some Heavy chains on the bar ends. 2 or 3 2"x12"s (screwgun 'em together) on your chest, brief touch & go off the boards. That brief pause is like a energy reload. You'll get strong and thick FAST. NO KIDIN. Explode off the chest. Enough chain to slow the overspeed @ the top.
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Cap
Getbig V
    
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« Reply #9 on: March 05, 2007, 10:04:09 PM » |
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3-2-07
Back
Pullups-BWx10, 10, 6.....dead hang slow contraction reps TBar Rows-1 platex12, 2 platesx10, 4 platesx6, 4 plates and 25x5 reps Pulley Rows-140x 2setsx 6 reps CG pulldowns-2 sets x140 x6 reps....same form as pullups Hammer Pulldowns-3 plates a side x2 sets x6 reps
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Squishy face retard
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Cap
Getbig V
    
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« Reply #10 on: March 05, 2007, 10:07:57 PM » |
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3-3-07
Delts/Triceps
BB press-95 lbsx12 reps, 135x8 reps, 155x4 reps DB laterals-2 setsx 40lbers x 6 reps Bent Laterals in Incline Bench-2 setsx 50lbersx 6 reps Hammer Strength Shrugs-4 plates a sidex 6 repsx 2 sets
Overhead DB ext-70 lberx10, 100 lberx5 repsx 2 sets CG bench-175x 5 repsx 2 sets Reverse Grip pressdowns-2 setsx 90 lbsx 6 reps Reverse grip one arm pressdowns-2 setsx40 lbsx 4 reps
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Squishy face retard
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Cap
Getbig V
    
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« Reply #11 on: March 05, 2007, 10:12:43 PM » |
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3-4-07
Legs/Abs
Front Squats-135x10, 175x6 x 2 sets Reverse Smith Machine Lunges-155x5 repsx 3 sets Seated leg curls-70 lbsx 10 reps, 110x 2 setsx 6reps Stiff legged deadlifts-3 setsx 155x 6 reps
Seated calf raises-1 platex10 reps, 3 platesx 3 setsx 6 reps
(back really sore today so noth much work)
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Squishy face retard
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Cap
Getbig V
    
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« Reply #12 on: March 07, 2007, 09:57:31 PM » |
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Out of gym for a little over a week...be back to check on things. 
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Squishy face retard
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Lugar
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« Reply #13 on: March 19, 2007, 05:54:26 AM » |
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Youd be stronger if you reduced the reps on your first sets, i.e. 135x15 is a waste...do 135x8 and move on....
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Cap
Getbig V
    
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« Reply #14 on: March 19, 2007, 02:29:35 PM » |
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Youd be stronger if you reduced the reps on your first sets, i.e. 135x15 is a waste...do 135x8 and move on....
Ya I am thinking of cycling my training. That was a warmup set but you might be right. I'm thinking about doing GVT for 8 weeks and then going to another style (maybe Max OT) and then another type that I am working on myself. Back to the gym on Thursday. 
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Squishy face retard
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Cap
Getbig V
    
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« Reply #15 on: March 26, 2007, 02:34:33 PM » |
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3-22-07
Two weeks off now I'm back....a little tired, not too much work today
Chest/Biceps Flat Bench-135x10, 155x10, 185x8 Incline Bench-135x10, 145x8, 155x6....stopping 1 inch off chest, pause, explode Flat Flyes (extreme stretch)-30x8, 40x8, 40x8
Preacher curls-45x12, 65x10, 65x7 Single arm cable curls-30x10, 40x6, 40x6
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Squishy face retard
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Cap
Getbig V
    
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« Reply #16 on: March 26, 2007, 02:36:10 PM » |
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3-24-07
Delts/Triceps BB press-45x20, 95x10, 135x7 Laterals-20x10, 30x10, 30x10 Bent laterals-30x10, 40x10, 40x10
GVT Skullcrushers-60x10x6 sets
I love the GVT for skullcrushers. I only got 6 sets but my triceps have never been this pumped.
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Squishy face retard
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Cap
Getbig V
    
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« Reply #17 on: March 26, 2007, 02:37:12 PM » |
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3-25-07
GVT Front Squats-135x10x10sets
too much blood in legs...dizzy
Hamstring curls-70x10 repsx5 sets
too dizzy and took off
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Squishy face retard
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Lugar
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« Reply #18 on: March 26, 2007, 03:17:17 PM » |
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diet stats cardio?
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Cap
Getbig V
    
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« Reply #19 on: March 26, 2007, 03:59:54 PM » |
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diet stats cardio?
5'10" 180 pounds BF...dunno No cardio right now...running starting May when I have more time
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Squishy face retard
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Cap
Getbig V
    
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« Reply #20 on: April 03, 2007, 02:25:36 PM » |
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Thursday March 29th
Chest/Biceps
Flat Bench-135x12, 185x8, 185x6....slow reps, squeezing and contracting for full rep Incline Bench-135x10, 155x7, 155x6, 135x8...stop 1 inch from chest, same form as flat bench Incline Hammer Strength-90xrep out x 2 sets
Preacher curls-45x20, 65x10, 65x8, 45x15....elbows in, hands wide DB preachers-25x10, 30x10, 30x10 Hammer curls-30x10x3 sets
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Squishy face retard
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Cap
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« Reply #21 on: April 04, 2007, 02:03:35 PM » |
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Friday March 30th
Back
Pullups-4 setsx 12, 10, 8, 8 reps Power Cleans- barx12, 95x12, 135x6, 155x4 Pulley Rows-100x12, 130x8, 140x6 Parallel wide grip pulldowns-100x12, 130x10, 145x8
Pretty dizzy from giving blood earlier so I left....
Saturday March 31st Delts/triceps
BB press-95x10, 135x8, 135x6....delts still sore from chest... Laterals-20x15, 30x10, 30x10....squeezing through out...raising only through contraction Bent Laterals-30x10, 40x10, 40x10...same form as laterals
GVT Skullcrushers-60 lbs...only finished 7 setsx10....fucking hard as hell but awesome pump
April 1st Legs
sore lower back so no GVT today
Front Squats-135x10x3 sets Single leg Smith Squats-3 setsx 95 lbsx 8 reps Leg extensions-70x20, 110x12, 130x10
Seated Leg curls-70x10, 90x10, 110x8, 90x10
GVT standing calves-70 lbsx10x10 sets....too light so next time I'm bumping up higher
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Squishy face retard
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Cap
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« Reply #22 on: April 17, 2007, 07:49:32 PM » |
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New Training Regime to follow. I already complete week one which I will post later. The workout is courtesy of one of our resident experts and he gave it to, I was skeptical, but the focus on power moves has 1.) made me a believer, 2.) made me more sore than I have ever been, 3.) will make me stronger which is how I got bigger from my original scrawny state.
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Squishy face retard
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Lugar
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« Reply #23 on: April 18, 2007, 04:19:03 AM » |
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Ya. No point in lying. I could post a 225 BB press and then it would defeat the purpose of my goal. I don't mind PM flames because it has the effect of what Arnold said about showing your weak muscles and then training them to get big. I always wear shorts and cut offs because I have weak arms and calves.  my exact thoughts! I'm weak too, we'll get at this together........great log bro....keep it up..what are your stats now?
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Cap
Getbig V
    
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« Reply #24 on: April 21, 2007, 08:36:23 PM » |
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4/19
Chest/Biceps...new program credited to the person who gave it to me, varied a bit (aimed at getting strength up)
Flat Bench-135x8, 185x6, 185x6....slow controlled reps, pause at bottom Incline Bench-135x5, 175x3, 185x2, 175x3....same form Peck Deck-3x70x8 reps
BB curls-45x12, 65x8, 65x8, 65x8 reps....each rep from dead stop, full extension Hammer curls-3x30'sx8 reps....dead stop after each rep Machine 21's-3x50
4/20
Back (no more straps) Weighted Chins-180+25lber...8 reps, 7 reps, 6 reps...needs alot of work but no straps so grip will get better Cleans (each rep from floor)-95x8, 135x5, 145x5 DB rows-80x8, 80x8, 80x8 Pulley Rows-100x8, 110x6, 120x8 (last 2 reps had a bit of a swing, grip went at the end)
4/21 DB press-40x8, 50x8, 55x8....all the way down and up Wide upright rows-65x8, 85x8, 105x8 Upright rows-65x8, 85x8, 85x6
CG bench (speed work)-135x5, 145x5, 145x5 Skullcrushers (slow reps)-65x8, 75x8, 75x8 weighted Dips (25 pounds added)-3x8reps Pushdown-3x100 lbs
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