The WICKED truth about my training

[thewickedtruth]

I started bulking up again and putting on carbs. I want some strength back. I'm about to start cycling again and want to have a good solid base before I start.  I'm loading up my carbs early in the day...and both before and after my workouts. Every meal other than say 3 of them, have carbs in them. I'm going to try and up my protien intake to about 350-400grams a day now too. I'm getting stronger but not bigger. My training is on, as well as my sleep, so it leads me to believe my diet isn't spot on. either way..back day...


lat pull downs:

135x15x1 warmup
245x10x1
245x10x1+2rp WOO! I'm liking this exercise at the beginning of my workouts. I have awesome THICKNESS but no width. My lat spread as improved greatly after doing this exercise.

Hammer strength high pulls:   unilaterally.. I feel I get more ROM doing them one arm at a time.

3 plates a side x 10x1
3plates and a 35 each side x8x2! MOVING ON UP!!!


t-bar rows:

6 platesx10x1
8 platesx10x2 ... we need a better t-bar station. 


TRICEPS

weighted dips:

bodyweightx10x1
bw+90x10x2 

machine french press: unilaterally

120lbsx12x2


SHOULDERS

seated military press:

135x5x1
225x5x1
275x3x1
275x3x1
295x2x1 (cluster set)

[thewickedtruth]

chest

flat bench:

135x15x1
315x10x1
365x5x2
315x10x1

dumbbell flat bench

100x12x3  HIT 6 MORE REPS WITH THE 100'S!!!


cable flys:

60lbs per side with a 4 second contraction to failure...


BICEPS:

barbell curls! LOVING THEM! my arms are really putting on some good NOTICABLE thickness with this one.

135x6x2
120x10x1

incline dumbbell curls:

45x15x3 BURNED LIKE HELL! love it!

shoulders

wide grip upright rows:


135x10x1
185x8x2+2 rp last set.

[thewickedtruth]

squats!!!

135x15x1
315x10x1
365x10x1
405x6x1 (I FUCKING FINALLY GOT IT! ALL FUCKING DAY BABY!)


LEGPRESS:

8 platesx10x1
16platesx10x1
24platesx15x3

STIFF LEG'D DEADS!

135X15X1
315X15X1
405X15X1 (I wanted to shock my leg's and rep today out...I'm trying to really build that 405 squat up so helping my hams and lower back out as much as I can with these is the ticket...or at least that's the plan)


seated dumbbell shrugs: I'm really working on learning to feel the muscles I'm working instead of just moving the weight..I think that's what's been lacking from my training all this time. so far my delts and tri's are seeing some real improvement on just FOCUSING on squeezing the muscle so i pray this will bring my traps up as well.

125x15x3

[thewickedtruth]

BACK...hahahaha...oh hooray backday

underhanded lat pulldowns:
135x15x1 warmup
250x8x3

t-bar rows:

6platesx15x1
8platesx12x2 RAAAAAAAAAAAAAAAAAAAAAAA AAAAAAAAAAAAAAAAAAAAAAAA AA AAAAAAAAAAAAAAAAAAAAAAAA AAAAAAAAAAWR!  my goal in this exercise isn't to add more plates but to get my form SPOTLESS. I start to stand up more towards the end of each set so now that I'm flowing pretty easily through a few sets of 12, it's time to tighten shit up. This should also help my barbell row form as well.

hammer strength high pulls: (unilaterally)

3platesx10x1
4platesx10x2 SHOCKER THERE! fuck I felt so angry today..so alive in the gym. LOVE IT!

TRICEPS

hammer strength pressdowns:
6platesx10x1
10platesx10x1
10platesx7+2rp

cable pressdowns:

240x8x3

[thewickedtruth]

CHEST

flatbench:
135x15x1
315x12x1
345x10x1
345x7+3r...I'M TRYING to eat 345 up like fucking trick or treat candy to really help with my fatiguing problem at 365.

seated benchpress machine:  I can really focus on the on the squeeze with this machine...the added plates rub on the sides of it making it abit difficult to keep from sticking on the bottom but I still manage...

305x12x3


cable flys:

super light weight...50lbs per side to failure with a 4sec squeeze and hold at the cross over.



BICEPS

dumbbell preacher curls:

70x12x3

rope cable curls:

200lbsx8x3

SHOULDERS

wide grip upright rows:
135x10x1
185x8x2+4rp on the last set.

[thewickedtruth]

wait..this isn't? I forgot. That's YOUR workout log. 


LEGS

squats
I'm finding that if I carb up about and 45minutes before I work out heavily...say 40-60grams of carbs, I can hammer it out harder than if I had a carb free meal prior to working out.

135x20x1
315x10x1
405x8x1 (3 MORE TODAY! I told myself I'd go til I couldn't dig out of the hole and if I failed out, that's what the cage was for!) 3 more reps than my last 405 attempt WOO!
365x10x1

was at my buddies gym so no leg pressing...they have some kinda weird machine that wants to push me out of the seat backwards under heavy weight so I did machine lunges instead...

machine lunges

200x15x1
500lbsx10x3

SLDS went for more here because i didnt' have the work in the lunges that I did with heavy legpressing so I took advantage of it...

135x10x1
315x10x1
405x5x1
500x2x1
525x2x1
465x7x1
405x8x1

felt great til I was finish..I think I might have pulled my right ham. It feels like I stretched it when I walk where as my left one doesn't. I hope it goes away soon and it's just soreness. I do my SLDL's with a slight bend in my knees to really feel the hams working. If I do them completely straight leg'd, my lowerback ends up cowboying all the work. Was only strapped after the 500lb deads. It's my best lift without straps to date. I'm loving his new gym equipment..everything was cut only a month ago. The bar grips are still sharp and give you NASTY grip!

TRAPS!

seated dumbbell shrugs
100'sx15x1
120'sx15x3


unilateral shrugs on plate loading shrug station...whatever you want to call it...

360x10x1
420x10x1
540x8x1

remember this is on a machine...not a standing shrug so it really isn't the same credit as it would be with a barbell. I also only did each shrug one side at a time and I not only felt it hit harder but got greater contraction in the movement was well! I've aways been a conventional lifter and never looked at it in that way until my buddy, gym owner and PT suggested it. Give it a try guys. I promise you you'll love how it feels.

[thewickedtruth]

CHEST

flat bench:

135x15x1
315x12x1
345x10x1
315x6x1+4rp


Weighted dips

BWx12x1
BW+90lbsx12x2

CLOSED GRIP SEATED BENCH PRESS:
300X10X3+2RP


TRICEPS
cable rope pressdowns:
200x10x3 IT'S HARD WITH THIS FUCKING ROPE!

french press:

250x12x2
250x7x1+2rp

SHOULDERS

WIDE GRIP UPRIGHT ROWS:
135x10x1
185x8x2

[thewickedtruth]

I was kicking my own ass today! After that last set of upright rows, I wanted to see if I could do even more since the first set of 185 is getting easier and easier. I hit 195 for 4 with the last one being a heft up a little with the lower back. Next week I'm cutting the second 185 set out and beating the fuck out of my delts with 195! How high are you guys bringing your wide grip uprights up? I come up halfway between my nipples and naval. Was SICK!

[thewickedtruth]

LEGS AGAIN!

squats!!!

135x15x1
315x10x1
405x9x1 (2 more! just one more to my goal of 10 again!!!) The last ones have me worried though. It's like the bottom half of the bench where I spend seconds trying to get another inch back. sucks...
315x15x1
225x25x1

SLDL's
135x12x1
315x12x1
405x5x1
500x5x1
405x10x1


felt good to me today. I didnt' feel like leg pressing. I wanted my power movement and that was all...I stayed up late and didn't get much sleep so the idea of sitting under a grand or more didn't sit too keen with me.

TRAPS

125lb dumbbell shrugs seated done unilaterally...4 sets of 20

CALVES

seated calf raises:

4platesx30x4 super slow..by the end of the last set I had to stay seated for awhile due to cramping.
__________________

[thewickedtruth]

BACK!

I really wanted to deadlift again today..I'm loving this exercise the more I do it. I wasn't sore in my lowerback or hams from yesterday and if anything felt stronger from all the carbs I've been eating. I feel like I'm on speed. I didn't know how much carbs could effect the way you feel until you start eating them in larger quantities. apparently 60-100 a day isn't shit compared to 200-300! 


RACK DEADS! I actually squatted down to pick these up. Pins were set mid shin. I'm about 6inches off the floor now!!! I think I'm going to start dead lifting from the floor with the bar and weights setting on 45lb plates on each end to give the illusion of a shorter lift.


135x10x1
315x10x1
405x5x1
500x5x1 because this was the second day in a row to do this I wanted more weight. The first 3 reps for my SLDL's yesterday were easy! I'm really focusing on driving my legs up like I do in my squatting which I feel have complimented each other nicely.
565!!! yep..made a run for it...AND GOT IT! 565 FOR 2 REPS!
565X1X1
465X10X1 WITHOUT STRAPS!!!! GRIP FAILED BEFORE i COULD LOCK OUT THE SHRUG AT THE END AND LEAN BACK BUT STOOD UP WITH IT! LOL two of the trainers even gave me a round of applause...alot of people read this rep scheme on another workout log I have and cried bullshit on the last set and that there's no way it's possible after a single that heavy. Yeah whatever, going a whole 100lbs lighter won't be easier? That's the mentality I have and that's the mentality I use to drive through the last few sets in anything even when I'm moving down in weight.


Todays' lower back pump was nasty..I was going to do t-bar rows but changed my mind and went to bent over barbell rows instead.

bent over barbell rows: with an underhanded grip shoulder width grip..alot of people say I'm getting alot wider. Family when they try to hug me, etc. I credit it to adding these and deads on a regular basis. Focusing hard on contracting the lats and really feeling it in my back
135x12x1
225x12x1
275x12x1...didn't really feel like going higher because of my lower back so I pussed out at 275 instead of the usual 295.

lat pull downs:
160x10x1
250x8x1
250x6x1+1rp FINALLY GOT IT! I got to really dig deep to get these...I was told by a competitor friend of mine that the mind gives up before the body ever will...so the second you start to want to quit..you're only halfway done.

BICEPS! since I've done back with tri's and vice versa with chest and bi's I wanted to switch them to see if another change will stimulate the growth. My first day doing it like this in forever and my biceps are throbbing from all the back work.

incline dumbbell curls:
45x10x2
seated dumbbell hammer curls:
55lbsx10x2
reverse grip barbell curls:
110x8x2 and DAMN did I ever gas out! My grp was cramping all to hell!

SHOULDERS

seated military presses:
135x10x1
225x5x1
275x2x1
295x2x1
200x10x1 Not really sure If I want to keep this exercise but due to the online bet, I'll stick with it unless I see no more benefits. I'm not gaining any strength in it and it's bugging me. The new way of performing KILLS my delts but isn't doing much beyond that. My upright rows are blowing me up faster than this one is.

[thewickedtruth]

--------------------------------------------------------------------------------

CHEST

flat bench:

135x15x1
315x12x1
365x3x1
385x2x1

seated benchpress machine:

300x12x

low pully cable crossovers:

super light weight...looking to feel teh contraction and really squeeze the muscle hard and pump it full of blood to finish it.

50lbs per sidex15x2

TRICEPS my triceps are lacking in size compared to my bi's. My bi's are growing so fast that they're over taking the 50/50 bi/tri ratio I already have. I'm really trying to focus on feeling the muscle working and give it a good hard squeeze each rep. I've been hearing alot lately that learning muscle control is a great thing to have instead of just moving hte weight around.

rope pressdowns:
185x12x2

hammer strength pressdowns:
6platesx12x1
8platesx10x1

I'm only doing a few tricep exercises for them because I'm doing them ON chest day..I don't feel they need that much work after bench pressing to really work'em hard.



SHOULDERS:

UPRIGHT ROWS!

135X12X1
185X8X1
195X6X1 BOOM! I love the look on people's faces when they think you pulled the bar loaded off to shrug or do bent over rows and you start doing uprights wiht it. My shoudlers are exploding. I'm really getting that full look I've always wanted lately since I added just a one compound exercise at the end of each chest and back day.

[thewickedtruth]

LEGS!

squats:

135x20x1
315x10x1
405x10x1

hacks:
4platesx10x1
8platesx10x1
10platesx10x1

rack deads (sldl): lowest pin setting..plates are 6in off the floor. Still working on getting 500 from the floor which, if I tried, at this point I know I'd have it. I still keep my legs slightly bent and immobile to really blow my hams out and DAMN it works great!
135x10x1
315x5x1
405x5x1
500x5x1b NO STRAPS! BELTED ONLY!
600x1x1
625x0x1 (attempted but bombed out, I feel as if I took too long of a break between sets which let me cool off and since, fucked my biggest attempt this deep)
500x5x1 strapped and belted this time...

CALVES

seated calf raises:
200lbsx15x4 slow and holding..

TRAPS

seated dumbbell shrugs

125'sx20x4

[thewickedtruth]

I've decided no more legpressing for awhile. It's gotten me only so far, it's time to start eating at the big boys table. If I want 30" legs, I'm going to have to earn'em. The leg pressing only gives me so much ROM and only so much weight. I have to work much harder in my hacks and my squats. Tom Platz, the man himself, credited his amazing legs to hacks and squats and doing them for years.

[thewickedtruth]

BACK!

lat pulldowns:
135x10x1 wamrup
250x10x1
250x8x1+1rp I think next week I'll try 265 since I can def get it for one set of 250 and get 8 on the next with it. this is how I made the jump from 240 to 250 by sucking it up and just start moving the weight.

t-bar rows:
6platesx10x1
8platesx10x2

one arm dumbbell rows:
125x12x3

BICEPS

barbell curls:
the barx15x1 warmup
140x8x2

dumbbell preacher curls:
60x10x1
70x10x2

bicep machine curls: unilateral...
80lbs per sidex20x2

SHOULDERS

seated military press:
135x10x1 warmup
225x8x1
275x6x1...I can hit 315 with my arms coming parallel but due to the affect that the contest rules were to the chin, deeper I GO!

[natural al]

Damn WT I didn't know you were such a beast...you're almost as strong as I am ..nahhh, actually you're stronger than me, maybe you said it before but how tall are you and what do you weigh?

[thewickedtruth]

Damn WT I didn't know you were such a beast...you're almost as strong as I am ..nahhh, actually you're stronger than me, maybe you said it before but how tall are you and what do you weigh?

right now I'm 6'@238lbs but hope to be 260 at the end of this 15 weeker of test and deca. Yes I use and just started my second week on. I don't know how long it takes for deca to kick in but I already know the test is running from my non stop hard on. LOL stronger than you? Depends on your idea of strong. I see how many times you move HEAVY weight and my jaw hits the floor. I'm more of a traditionalist when it comes to my training style. I also do shit you can't do because of your back. You've got me beat everywhere else man. 

[natural al]

right now I'm 6'@238lbs but hope to be 260 at the end of this 15 weeker of test and deca. Yes I use and just started my second week on. I don't know how long it takes for deca to kick in but I already know the test is running from my non stop hard on. LOL stronger than you? Depends on your idea of strong. I see how many times you move HEAVY weight and my jaw hits the floor. I'm more of a traditionalist when it comes to my training style. I also do shit you can't do because of your back. You've got me beat everywhere else man. 

so how do you feel besides the boner since starting..I've never touched the stuff and am interested to hear abot your first time experiences.  I also have liver problems so roids are out of the question.

[thewickedtruth]

so how do you feel besides the boner since starting..I've never touched the stuff and am interested to hear abot your first time experiences.  I also have liver problems so roids are out of the question.

honestly..i feel tired alot. Don't know why. I have more in the gym but less outside of it. Don't really know. Hopefully, with this first longer cycle, I'll finally start to see the look I want.

[natural al]

honestly..i feel tired alot. Don't know why. I have more in the gym but less outside of it. Don't really know. Hopefully, with this first longer cycle, I'll finally start to see the look I want.

interesting...any other side effects positive or negative?

[thewickedtruth]

interesting...any other side effects positive or negative?

I tiny zit here and there but nothing beyond that. I feel stronger though, more clear headed. My thoughts seems to smooth out when on. I feel overall better. I'm in a better mood, etc. I won't ever go as far as to take grams of the shit or do more than say the smaller cycles I've done. But I can see why people like using.

[natural al]

I tiny zit here and there but nothing beyond that. I feel stronger though, more clear headed. My thoughts seems to smooth out when on. I feel overall better. I'm in a better mood, etc. I won't ever go as far as to take grams of the shit or do more than say the smaller cycles I've done. But I can see why people like using.

I had a buddy who tried to talk me into going for a HRT check up, he said the doctor he was gonna go to will perscribe test to you pretty much no matter what, it was 300.00 a test.  I've got alot of characteristics of a guy with pretty decent test levels so I said "no".  He told me about a buddy of his that got Ok'd and said pretty much the same thing you said.  Anyway my buddy paid 300.00 and got turned down
I dont' know if that's relevent but I thought of it when I read your post

[thewickedtruth]

CHEST

flat bench
135x15x1
315x12x1
365x5x2
static holds with 440 til failure...

closed grip bench presses:

300x10x3

low cable cross overs:

60lbs per sidex20x3 with a squeeze...for the pump and muscle control.

TRICEPS
3
barbell overhead extentions supersetted with closed grip benches...135x12x3 for both with no rest.

v pressdowns:
240 to failure with 5 second holds at the bottom...I got about 6 reps each set with it doing it this way and DAMN!

SHOULDERS

UPRIGHT ROWS SUPERSETTED WITH LATERAL RAISES...

135X10X1 THEN TO 40LB DB'S FOR 10 REPS
185X10X1 THEN TO 50LB DB'S FOR 10 REPS
195X6X1 THEN  TO 60LB DB'S FOR 4 REPS

SMOKED MY LILY WHITE ASS TODAY! LOVED IT! I was pouring sweat and panting like an aminal...I needed this today.

[thewickedtruth]

LEGS!

squats:

135x15x1
315x12x1
405x12x1

hack squats:   (THE COMBINATION OF THESE TWO IS A PROVEN LEG COMBO! FUCK THE LEG PRESS!!!)

4platesx10x1 warmup and to the floor.
8platesx10x1
10platesx10x1
12platesx4x1  YIKES! I got stuck at the bottom and had to worm my way out of it BUT managed to add 2 more plates to this exercise!

Rack deads:   same situation as always...last pin setting with plates 6inch off the floor.

135x15x1
315x10x1
405x5x1 (jumper set to prep my body for 500)
500x10x1  strapped in on pull number 6!!! WTG GRIP TRAINING I'm more proud of this lift than any of the others...
565x6x1


BECAUSE I'm having to go out of town tomorrow, I did both legs AND back today and am taking tomorrow and my usual rest day off to recoup...

BACK!

lat pull downs:

160x15x1 for a good slow warmup
265x8x1 2 MORE FOR THE ENTIRE STACK BABY!
265x5x1  same progression as when I moved from 240 to 250. My back has proven itself to adapt to new exercises QUICKLY as this exercise is showing and so do the others.

bent over barbell rows:

135x15x1
225x10x1
315x6x1 I love being on and I love eating carbs!!! 

hammer strength seated rows:  unilaterally

2 plates per side x10x1
6 plates per side x8x2  back to where I was last year! LOVE throwing that extra plate in there and watching peoples jaws drop. I might not be impressively large but FUCK I LOVE BEING STRONG! 

BICEPS

incline dumbbell curls supersetted with high cable curls:
45lb dumbbells x10x1 then to 80lbs per sidex10x1
45lb dumbbells x8+1 rp then to 100lbs per sidex10x1
45lb dumbbellsx5 then to 110lbs per sidex8x1 

PUMPED THE FUCK UP!

after all this I still didn't want to neglect the traps...

TRAPS

kazmaier shrugs:
315x30x1  10 reps super wide grip, 10 reps medium grip, 10 reps narrow grip... I did these when I did back instead of the usual after legs so I didn't take away from today's back day.

[thewickedtruth]

never settle for anything less than perfection baby!!!

chest

flat bench:
135x15x1
315x15x1
365x5x1
345x5x1 (dropped to 315 and did 5 more)

seated chest press machine:

285x20x1
315x15x2

cable crossovers: (4 second squeeze and hold)

50lbsx20x1
60lbsx10x1
70lbsx10x1 per side...

TRICEPS

machine one arm overhead extensions:

80lbsx10x3

unilateral cable pressdown supersets:

overhanded grip 80x10x1 to underhanded grip 70x10x1 to hammer grip 80x10x1 

THESE WERE BRUTAL! I HAVEN'T FELT MY TRI'S THIS MUCH AFTER A WORKOUT IN A LONG TIME! LOVE IT! AND I TRIed (pun intended) to hit them from as man angles as possible. Apparently it worked.

SHOULDERS

upright rows:

135x10x1
185x8x1
205x5x1 up 10lbs! the first three were gorgeous..the last two weren't as high as I would have liked but still well above my navel..very happy with today.

[natural al]

sounds like you're kicking ass in the gym..damn those are some big numbers.