The WICKED truth about my training

[thewickedtruth]

you look slender for 236, you must be tall 6'+

strong dude, keep it up, man you're pushing big #'s

Carbing up put me back at 241 which means I lost 9lbs (water included) in five days. DAMN! You're spot on. I'm right at 6' tall. It why I was gunning for 250 before cutting down.

[thewickedtruth]

BACK!!!

t-bar rows:

4platesx12x1
6platesx10x1
7platesx10x1
7platesx10x1

bent over barbell rows: low back was a lil sore so just went with reps..
135x15x1
315x15x1
315x15x1
315x15x1 (over handed grip...wanted to try..underhanded owns)

seated cable wide grip handle rows:

255x10x1
255x10x1
300x5x1  made nothing but improvements on this movement!

HS high pull downs:

3 platesx10x1
3platesx10x1


trap will be picked up tomorrow on leg day since I had to leave the gym early to be somewhere..back day was a gas. Today I only ate 62 carbs. Which is VERY high. That was about the total for 3 days last week. Tomorrow it will be dropped down to 20 or less again. My gut has all but disappeared..I'm ready to see cuts.

[thewickedtruth]

LEGS!!!

squats:

135x15x1
315x10x1
405x10x1
425x8x1
465x5x1
365x15x1
365x15x1

hacks:

6platesx10x1
8platesx10x1
8platesx12x1

barbell lunges:

135x15x1
135x15x1
185x10x1


TRAPS!!!

135x15x1
315x10x1
500x10x1
600x10x1
675x5x1
675x5x1
600x10x1

something snapped today.. after the first set of 675, I put the bar back on the rack and started laughing uncontrollably. I laughed the whole time til I finished the rest of my workout. It was like I'd lost my damn mind. I just put the weight down, watched the whole bend and flex and bob up and down...and I just coudln't help it. I just started laughing my ass off.

carb free...don't ask.

[trab]

Well, NOBODY who saw that is gona EVER come bother you at the rack again!

[thewickedtruth]

Well, NOBODY who saw that is gona EVER come bother you at the rack again!

LOL man I honestly don't know what got into me. I'm still wondering wtf MYSELF!


WHO THE HELL DOES SHRUGS LIKE THAT?! 

[trab]

Dude, that pile of plate would sink the springs on a Toyota truck!
WTF ya think, Prolly blood all gone from Mr Brain!
Well, you gona have your own private gym soon, 'caue everone be scared to get near you.

[thewickedtruth]

Dude, that pile of plate would sink the springs on a Toyota truck!
WTF ya think, Prolly blood all gone from Mr Brain!
Well, you gona have your own private gym soon, 'caue everone be scared to get near you.

Speaking of blood from the brain. I just looked in teh mirror and realized I pop'd a few blod vessels in my fucking eye. BEAUTIFUL!

on a side note...I'm actually getting some traps! LOL they aren't like the big exploding ones either. I've got thsi weird ninja turtle look going on. Like they go from one side of my delts to the other in one smooth arch. I wonder how much time it's going to take to get some THICKNESS! my neck is already as big around as my damn head. I want some TRAPS!

[chaos]

Speaking of blood from the brain. I just looked in teh mirror and realized I pop'd a few blod vessels in my fucking eye. BEAUTIFUL!

on a side note...I'm actually getting some traps! LOL they aren't like the big exploding ones either. I've got thsi weird ninja turtle look going on. Like they go from one side of my delts to the other in one smooth arch. I wonder how much time it's going to take to get some THICKNESS! my neck is already as big around as my damn head. I want some TRAPS!

you're shrugging 675 and you don't have traps? wtf? post a back relaxed shot so we can judge for you, sometimes you don't realize what you got, especially back there

[trab]

you're shrugging 675 and you don't have traps? wtf? post a back relaxed shot so we can judge for you, sometimes you don't realize what you got, especially back there

Yeah, any guy can even unrack that, theres a lot of beef there.

Did you guys ever see Dorian do DB shrugs? He'd lean forward a bit, and pull them BACK and up. Think he went upto 200's.
Believe he got hurt w/ heavy BB shrugs and had to go to Db's, and said he actualy gained more w/ less poundage.
Its a real short clip in Blood and Guts.

[The Squadfather]

hahahaha, good stuff Wicked, i get that way after heavy ass shrugs, not as heavy as you, only 550 for me but it's kind of a giddy feeling, you're moving some huge ass weight man good stuff, reminds me of an old photo in the strength magazine MILO of a guy named Lee Phillips doing shrugs off an old style squat rack with 950 pounds sometime in the 1960's.

[thewickedtruth]

hahahaha, good stuff Wicked, i get that way after heavy ass shrugs, not as heavy as you, only 550 for me but it's kind of a giddy feeling, you're moving some huge ass weight man good stuff, reminds me of an old photo in the strength magazine MILO of a guy named Lee Phillips doing shrugs off an old style squat rack with 950 pounds sometime in the 1960's.

LOL HOLY FUCK! 550 means you need to pull your head out of your ass and get into the 600's! 

[chaos]

LOL HOLY FUCK! 550 means you need to pull your head out of your ass and get into the 600's! 

hahahha you tell'em wicked

[The Squadfather]

LOL HOLY FUCK! 550 means you need to pull your head out of your ass and get into the 600's! 

hahahah, i hear ya man, i actually was feeling strong a few weeks ago and put on six plates but only got 5 reps with it no starps though, just a one hand over/one hand under grip with chalk.

[thewickedtruth]

hahahah, i hear ya man, i actually was feeling strong a few weeks ago and put on six plates but only got 5 reps with it no starps though, just a one hand over/one hand under grip with chalk.

I  use double over hand grip WITH straps. I can barely hold onto 500 for 10 without them. I have the forearms of a nancy. 

I look at it this way, how many more lbs per SIDE instead of how many TOTAL lbs I just added. It makes it seem less..intimidating I guess.

[The Squadfather]

I  use double over hand grip WITH straps. I can barely hold onto 500 for 10 without them. I have the forearms of a nancy. 

I look at it this way, how many more lbs per SIDE instead of how many TOTAL lbs I just added. It makes it seem less..intimidating I guess.

that's a good way to look at it.

[thewickedtruth]

ARMS!!!


BICEPS!

dumbbell preacher curls:

60lbsx10x1
80lbsx5x1 (just to make the jump to heavy)
90lbsx4x1
90lbsx4x1

seated alternating dumbell curls:

70lbsx7x1
70lbsx5x1
60lbsx9x1

cable straight bar curls:
140x10x1 (waste of time)
180x10x1 (cake)
225x8x1 (not quite so..cake)



TRICEPS!!

CLOSED GRIP smith bench presses:  No way i'm going this heavy on a regular flat without a spotter..

135x15x1
315x10x1
405x2x1
405x2x1
365x8x1 

I looked in the mirror at 365 after the first set of 405 and got pissed. Told myself to stop underestimated and second guessing and START FUCKING PUSHING!!! 

laying french press:

135x8x1
165x6x1  it's official..this one fucks wiht my elbow ALOT but it's hard to find another HEAVY exercise to put on some mass. I quit after the second set.

Nautilus nitro press downs: SUPER SLOW to burn it out since it's not that difficult.

255x20x1
255x20x1
255x20x1

dumbbell overhead extensions: HARD TO DO! I LIKE IT!
35lbsx121
35lbsx10x1



felt strong today....should've done barbell curls first instead of preachers or knocked out the alternating curls for it but, I just wasn't thinking. I want to see how much I can barbell curl now that I'm moving even MORE weight with the dumbbells. 150-160 shouldn't be TOO much to ask for.

[thewickedtruth]

No more french press..period. My elbow is so stiff and sore after yesterday that It hurts to even move it. I did lying french presses last to see wether or not it really was them that fucked with my elbow this badly and it was.

[thewickedtruth]

Elbow still bothering me and it's chest day. Normally my elbow doesn't say a word on chest day but, today I wonder if I should skip. I guess I'll go with how I feel during the first few warmups sets.  If it sucks, I'm clocking out.

[thewickedtruth]

CHEST!!!

flat bench:

135x15x1
315x8x1
365x11x1 HO! GUESS I GOT THAT GOAL OUT OF THE WAY!
365x6x1

dumbbell flys:

70lbsx10x1
90lbsx10x1 went too deep somewhere in there and stretched my rotator. When I questioned wether or not I should do another set, that's when I knew it's time to go to another exercise AND my elbow started kicking in. It doesn't hurt on pressing but does on flys.

seated plate loaded narrow grip bench press:

275x8x1
360x8x1
450x2x1 new PR. Not bad.

cable cross overs: with as much stretch as i can to work out the shoulder kinks...

50lbs per sidex15x1
50lbs per sidex15x1


SHOULDERS!!

barbell uprights:  YES DAVE! THEY WORK! 

135x10x1
185x8x1
185x8x1

seated military:

135x10x1
185x8x1
205x6x1
205x10x1wtf?! 
205x5x1 

[The Squadfather]

good stuff, great work on that 365 for 11 set, do you like doing shoulders after chest? i hated it when i tried it, i like separating them by a few days.

[thewickedtruth]

good stuff, great work on that 365 for 11 set, do you like doing shoulders after chest? i hated it when i tried it, i like separating them by a few days.

Arms need their own day for awhile, I don't like it but don't hate it either. It's just a rotation for a few months. You know how it goes. It's one thing too to hit your goal once. To do it on the regular is another. Remember awhile back when I hit 405 for 5 and 6 reps the first time I did it? Now it's only double and triples. If you said I'd hit it for 5, I'll have you admitted lol. It's not too big of a deal because I know I won't be AS strong as their own day but, my arms are lagging and my delts aren't. Priorities man. Besides, you know you're not a hot stud without those 16" guns bro!

[Honour]

Tbh i thought your arms looked great in the shot you posted last week mate .

[thewickedtruth]

Tbh i thought your arms looked great in the shot you posted last week mate .

Thanks bro. The 16" thing was a joke btw. They're a little bigger than that. I have BIG upper arms and the forearms of a bird. Go figure. How's that bicep?

[thewickedtruth]

BACK!

bent over barbell rows:

135x15x1
315x10x1
405x10x1
405x10x1

Perfect form on all sets. Haven't touched 405 in a few workouts. CAme back and it was much easier. Actually had a few on lookers...it was kinda unnerving.

hammer strength high pulldowns: unilaterally...

4platesx10x1
4platesx10x1
5platesx5x1

wide grip cable rows:

255x10x1
255x10x1
300x6x1
300x5x1 making sure I'm pulling with my back and now heaving....

incline supported dumbbell rows:  don't know what these are called but I see them in the milos pics and in the victor vid...anyone know what I'm talking about?

60lbsx12x1 supersetted with 12 bent over dumbbell rows
70lbsx12x1 supersetted with 12 bent over dumbbell rows
80lbs (limit at this moment) x12x1 supersetted with 12 bent over dumbbell rows


I pretty much torn my bakc the fuck up today. Feels great and I look as wide as a barn door in the mirror but then again, I'm a legend in my own mind. 

no traps..they're going to leg days.

[Honour]

Actually had a few on lookers...it was kinda unnerving.

LOL thats when you know you aren't one of the little guys anymore , way to go mate. May of felt a bit weird.....but deep down you know you loved it Wicked

Oh yeah Bicep is just the same mate, as you said i should prob not touch it for a while. Funny thing is I only notice it when i go to lift shopping bags for the missus or something, most of the time i forget its there .