The WICKED truth about my training

[thewickedtruth]

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

Yeah but are they ever big enough?! 

[thewickedtruth]

LEGS!

SQUATS:
135x15x1
315x10x1
405x10x1
315x15x1

HACKS:

4platesx15x1
10platesx10x1
12platesx5x1 GOT AN EXTRA TODAY! WOO!

SLDL's:  (OFF THE RACK 6IN. OFF THE GROUND MID SHIN, slight bend in my legs as usual)

135X10X1
315X5X1
405X5X1
500X5X1
600X2X1
500x7x1

TRAPS

kazmaier shrugs:

315x10x1 with wide, medium, and narrow grip

seated dumbbell shrugs done unilaterally:
120x20x3

CALVES:
seated calf raises:

3 plates to failure for 3 sets

[thewickedtruth]

BACK! (I'm thinking my back is going to be my best body part overall...even more so than my legs.)

lat pulldowns:

140x15x1 warmup
265x10x2  now in this exercise..when I'm hitting 2 sets of 10 with the same weight, next time it's time to move the pin down a notch...


bent over barbell rows:

135x12x1 warmup
225x10x1
315x10x1BOOOOOOOM WITH PERFECT FORM ACCORDING TO MY TRAINER FRIEND. I'm so pissed at myself for never having included these in my back workout all last year..no wonder it takes so long to get your shit together in this sport.

hammer strength highpulls: unilaterally
3plates per sidex10x1
4plates per side x8x1
4plates per side x7x1+2p


BICEPS


standing barbell curls:
110x10x1 warmup
135x6x1 I FINALLY HIT MY GOAL! A 45 ON EACH SIDE LOOKS DAMN GOOD IN THE MIRROR! This exercise kills my forearms though and I'm not sure why, but either way I'm going to continue to do them. If this shit was easy, we'd all be at the top.

dumbbell preacher curls:
70lbsx10x1
80lbx6x1
static holds with 95lbs to failure...

SHOULDERS

seated military press:
135x10x1 warmup
225x6x2
305 static holds to failure....

[The Squadfather]

damn good weight Wicked, strong guy on everything for sure.

[pumpster]

On the BB curls try different width grips or use a cable, it might help the forearms.

[The Squadfather]

On the BB curls try different width grips or use a cable, it might help the forearms.

good advice Pump, i think cable curls are the best biceps movement there is.

[thewickedtruth]

On the BB curls try different width grips or use a cable, it might help the forearms.

I do high cable curls from time to time. I do the barbell curls because it's like truth serum. You can really get a better idea on where you stand with free weights in exercises like this. If I do cable curls with a straight bar I can hit 240 for reps easily...but on a barbell curl? Not even close. Ridiculous pump though so I just mix it up.

[thewickedtruth]

damn good weight Wicked, strong guy on everything for sure.

Thanks bro. Taken forever to get here, shoes are worn in from the long walk to where we're at but, never going to settle for less than perfection. It's why we're all here right?!

[Cap]

Good weights on the last workout.  I bet those static holds are killer on shoulder presses.  Keep it up.

[pumpster]

I do high cable curls from time to time. I do the barbell curls because it's like truth serum. You can really get a better idea on where you stand with free weights in exercises like this. If I do cable curls with a straight bar I can hit 240 for reps easily...but on a barbell curl? Not even close. Ridiculous pump though so I just mix it up.

There's no need to do BB curls if they cause pain unless there's something more effective about them. Don't get caught up in the mentality that you have to do BB curls just for ego unless the effect is better than other alternatives and they don't cause aggrevation. If you get strong on any good biceps exercise that you feel directly, whichever one-DB standing curls, DB inclines, standing cables, preachers,  etc. you'll be just as well off.

High cable curls are good for peaks.

One of the best for biceps: seated barbell curls. Let the bar hit the thighs then lift back up. It's basically partial ROM that eliminates the weak point in free weight curls, something like cheats but different.

[thewickedtruth]

CHEST

flat bench

135x15x1
315x8x1
365x7x1 TWO MORE REPS! 3 MORE TO HIT MY GOAL OF 365 FOR 10 THIS YEAR!!!    Sucks I had to cut out the 315 for 12 before hand but I'll take what I can get.
335x9x1 polised it off.


incline dumbbell presses: (never done these so I went lighter)

90lbsx12x3

cable crossovers:


one set of 12 with 70lbs per side from low, mid, and high cable settings to hit it from all angles. My chest was pretty much rocked.

TRICEPS

LYING BARBELL EXTENSIONS SUPERSETTED WITH CLOSED GRIP BENCH PRESSES:

135X10X3 THEN 135X10X3

Unilateral cable press downs:

3 sets of 10 with 80lbs (WEAK) with one set down with underhanded grip, overhead grip, and hammer grip to hit all angles of my tri's. Killed me earlier in the week and did a number on me today as well.

SHOULDERS

upright rows:

135X10X1
205X7X1
205X6X1+2RP (LITTLE BACK ACTION IN THESE LAST TWO BUT NOT ENOUGH TO BE CONSIDERED SWINGING THANK GOD) TWO SETS OF 205!!! I honestly can't wait for the day that I load up 2 wheels a side and see the look on people's faces and my own when I use 225 for upright rows.

[thewickedtruth]

LEGS


squats
135x15x1
315x10x1
405x12x1 ( I refuse to move up from 405 until I'm moving it like it's nothing. I'm struggling about halfway through these sets but I get it done. BUT IT'S STILL TWO MORE THAN I'VE YET TO DO!

hacks
4 platesx10x1
10platesx10x1
12platesx5x1  WEAK!  But gaining two more squats and not moving much more weight in this exercise does make me at least a little happy.


deads

135x10x1
315x10x1
405x5x1
500x5x1
565x8x1  If 600 is only coming in doubles, I'm going to take it out from the bottom up! 565 fo 10-12 reps should give me 600 for 5-6 once I get there. I'm eally having to learn to sync my leg drive with my lower back pulling to get past the lift off. 565 fo 8 ain't bad! Oh yeah, I had to strap in after the 500lbs pulls. 

TRAPS


db shrugs:

125x20x3 unilaterally

kaz shrugs

405x30x3 hands wide grip, medium width, and narrow for 10 reps each to complete a set. Strapped in, my grip after deads and db shrugs can't handle this without them. At least this time I'm moving weight that's respectable. 315 was just too ridiculously easy last time.

CALVES

seated calf raises to whatever...hate'em

FOREARMS

behind the back barbell wrist curls supersetted with dumbbell hammer wrist curls supersetted with reverse grip wrist curls

205x15x1 to 60lbsx10x1 to 60lbsx10x1 (3 SETS!!!!)

[davie]

And here was me thinking u wer strong mate, whata pussy.

lol only messin bro, great numbers. look foreward to reading this in a few months as u look back and laugh wen u using the 405 squat to warm up with. keep hitting it hard mate.

davie

[thewickedtruth]

And here was me thinking u wer strong mate, whata pussy.

lol only messin bro, great numbers. look foreward to reading this in a few months as u look back and laugh wen u using the 405 squat to warm up with. keep hitting it hard mate.

davie

HAHA thanks you prick! WTG on your DL'n btw...feels good to pull doesn't it?! Yeah I'm wishing I would have started squatting sooner, my legs are really starting to fill out from top to bottom because of them. I can't wait for my first 500lb squat. My day is coming baby!

[thewickedtruth]

HAHA dude just let me or him know when you're free and we'll go at it! Tyler stuck with it today. I'm pretty fucking impressed myself. I didn't think he'd be able to hang!

BACK

LAT PULL DOWNS

140X10X1 warmup
265x8x1
280x6x1 woo!! MOVIN UP IN THE WORLD! hit 280 Like it was cake for the first few and struggled with the last handful.


Bent over barbell rows
135x10x1
225x10x1
315x12x1 nice!!!

HS rows unilaterally...

3 platesx10x1 warmup
5 platesx10x1
6 plates per sidex8x1

Cable pull overs:
whatever x3 sets HAHA wasn't really paying attention to the bullshit weight stack...it doesn't even tell you the weights you're using, just suggested resistance. WTF?!

BICEPS

dumbbell preacher curls
70lbsx10x1
80lbsx8x1

incline dumbbell hammer curls
50lbsx10x1
55lbsx9x1 10th rep was non existance

reverse grip barbell curls
85lbsx10x1
135x8x1


DELTS

seated dumbbell laterals
50lbsx10x1
60lbsx10x1

side laterals
45lbsx10x1
50lbsx10x1

NO MAS PARA MI!

[The Squadfather]

if that's what you're honestly lifting you are one strong mottherfuccker, congrats.

[thewickedtruth]

if that's what you're honestly lifting you are one strong mottherfuccker, congrats.

Yep. Honest and square. Look where I started from. The progression is there. I love how I look save my arms. I take a few minutes between sets so I'm pretty lazy in the gym, but I don't fuck around when it comes time to move the weight. The test/deca blend is really helping me progress faster than I expected. Not really packing on the weight but I'm moving up in reps or small lbages every week or two. I'll get a rep here, another 5lbs there, and it adds up in the end.

[davie]

HAHA thanks you prick! WTG on your DL'n btw...feels good to pull doesn't it?! Yeah I'm wishing I would have started squatting sooner, my legs are really starting to fill out from top to bottom because of them. I can't wait for my first 500lb squat. My day is coming baby!

Haha i thought id leave u some kind words of encouragement lol, not that u need them mate, ur doing great!!

Yeh mate its a great feeling eh?!

Like u iv been adding wee amounts wenever i can. lightest discs in my gym are 1 1/4 kilograms, so put one of them either side of the bar and uv got 2 1/2 Kg's....or about 5 1/2 lbs. Looked funny wen i put tiny wee 1 1/4 Kg discs on next to big 20kg discs, but if i keep adding them every time i deadlift, thats alot of weight added over the space of a year!!

So thats what im doing, when i increase weight i only do it by 2 1/2 Kg's each time. Itl soon add up.

davie

[thewickedtruth]

Haha i thought id leave u some kind words of encouragement lol, not that u need them mate, ur doing great!!

Yeh mate its a great feeling eh?!

Like u iv been adding wee amounts wenever i can. lightest discs in my gym are 1 1/4 kilograms, so put one of them either side of the bar and uv got 2 1/2 Kg's....or about 5 1/2 lbs. Looked funny wen i put tiny wee 1 1/4 Kg discs on next to big 20kg discs, but if i keep adding them every time i deadlift, thats alot of weight added over the space of a year!!

So thats what im doing, when i increase weight i only do it by 2 1/2 Kg's each time. Itl soon add up.

davie

LOL I do appreciate it. My buddy took some vids on his cell phone lifting for some of his college buddies who didn't believe him when he told them about my lifts THAT I WASN'T AWARE OF. I hope he can upload them so I can put them on this workout log. It's called MOTIVATION! Yeah at first I was in denial that they ever made plates under 45lbs but now that I've pulled my head out of my ass and started using the smaller wheels to get some sort of forward movement, I've made good STEADY progress. ANY progress is better than NO progress.

[thewickedtruth]

CHEST!


flat bench:
135x15x1
315x12x1
365x8x1+1rp  DAAAAAAAAAAAAMN! shit must be kicking in, I slaughtered that weight today.
335x9x1 I always gas out on this last set, drives me fucking crazy. 


dumbbell bench press: I've got to build those stabilizers back up again. It's starting to show when I'm moving the bigger weights.
80lbsx15x4 SLOOOOOOOOOOW AND EASY with a BIG squeeze at the top. No flys today, shoulder has decided to voice it's opinion.

TRI'S


CLOSED GRIP BENCH PRESSES:

CONTROLLED sets...super slow and really feeling the tri's...skipped a set of chest work just to do this exercise.  This shit was RIDICULOUSLY hard after all the other chest work I did before but some how benching less than 300 just BUGS me. Dont' ask. 
225x10x1
275x10x2


unilateral pressdown supersets:

85lbs per stack with hammer grip, underhanded grip, and overhand grip for sets of 10 for 2 sets. BRUTAL! Everytime I do this, my tri's are sore for days. love it!




Knocked out both my last chest exercise AND my big tricep exercise in one movement. MAKES SENSE TO ME! Shoulder is starting to act up like it did last year when I started moving bigger numbers around easily. I'm honestly scared to go beyond 365 for more than a double or triple for anything. I don't want to risk another injury. Benching 365 for reps on end would make me happy but it's not 400 or better and in all honesty, sitting here typing this now, FUCK 400. I don't want it if the price is what it was last time with a 4 month setback and bad shoulder. It's just not worth it. I might not like the mid to high 300's as my breaking point but such is life. The thoughts are leaning towards just using the same weight for awhile and letting my tendons and ligaments in my shoulder girdle catch up with the muscle growth and strength for a few months before trying to progress further up the weight scale. THOUGHTS AND COMMENTS ARE APPRECIATED IN THIS MATTER...pain is also a relative terrm here. ANY sort of ting or tightness, etc. now sets off alarms to me. It doesn't HURT but it feels like it did before my last fiasco got started. I'm back where I was 9months ago and dont' want to sacrifice all that hard ass work again.


SHOULDERS

upright rows: PAIN FREE! I only have shoulder issues when benching and not during any other exercise.

135x10x1
185x8x1
225x6x1 (last one was pretty much a clean LOL  , first 5 were beautiful) I FUCKING GOT IT! I GOT THE WEIGHT I'VE WANTED TO HIT FOR SO DAMN LONG THAT I'M STILL SHOCKED I FINALLY DID IT. I still have yet to see anyone upright row more than 185 but, 225?! SICK! I FEEL LIKE A MONSTER! AND looked like on in the mirror when doing them! 

[thewickedtruth]

Shitty cellphone back shot...rear standing relaxed. I ended up flaring my right side out to take the pic and killed the detail on that side. BUT I did say I'd post a pic so here is one. I'll try to get some more up if this works right.

[thewickedtruth]

LEGS!


squats:
135x10x1
315x10x1
400x10x1  This isn't getting any easier and it should be as long as I've used the same weight. I think I'm going to stop going up so high in weight and move down to about 365 and just work on rep'n that out to about 15-20 reps and see how that effects the ease of 400 use.
315x15x1

hacks:

4 platesx10x1
10platesx10x1
12platesx6x1 ..started to push with my toes/calves instead of my heels so I stopped before I did something stupid.

Deads:

135x15x1
315x5x1
405x5x1
500x5x1  strapless
600x3x1 GOT ANOTHER ONE!   strapped ofcourse but pulled one more! The last rep took about 8 seconds to complete with me screaming "drive through the legs!" in my head the whole time. ONE MORE REP! Progress is progress!
500x10x1 My ass is still numb..I stopped feeling my legs at rep 8 and saw stars when I let the weight go..had to sit for a good 5 minutes before trying to stand up. I pulled so hard I though my head was going to explode but I made it happen. If this shit was easy, we'd all be at the top right?

barbell lunges:  FOOT IS HEALED UP ENOUGH TO DO THEM AGAIN!!!!

135x12x3 (I was shaking waaay too much to add anymore weight after doing all the other work prior...)

TRAPS!
KAZ SHRUGS:
 
405x12 reps with a wide, medium, and narrow grip for 2 sets..only rest is between grip changes

unilateral hs shrugs (dumbbells just don't go high enough)

225 per sidex10x3


FOREARMS:

BTB barbell wrist curls:
135x15x1
205x20x3  grip wouldn't open off the bar after the last set, I had to have someone help me pry my fingers off it it cramped up so bad. Scared me a little.

reverse grip barbell curls on a bench: BIG weight difference when reverse curling...
100lbsx12x3



all this took almost two hours...typical leg day now with forearm work in ther.

squats and hacks must not work MY hams or hams in general as hard as people think. I'm able to do ALOT of deadlifting with very little leg motion save the pick up and it KILLS my hams and glutes but not my quads. 

[thewickedtruth]

BACK...went to a new gym since I was out of town and had to do some things differently. BUT I still had a good day and got to use some new types of equipment that I NOW wish I had at my home gym.

lat pulldowns:

140x15x1
250x15x2  stack only went to 250. Disappointed to say the least with no way to attach a plate or a floater to toss on more weight. I couldn't even find an extended pin to hang a plate off of.

bent over barbell rows:
135x15x1
225x15x1
315x15x1  I need to do one of two things now. I can cut the 225 out and do two sets of 315 OR go up in weight on the final set.

nautilus xplode seated rows (plated loaded like a row machine with free range handles. I'M IN LOVE WITH THIS MACHINE!!!)
2 plates per sidex10x1 to get a feel for it
4 plates per sidex10x1
6 plates per sidex9x1 HARD! LOVE IT!

lat pull down cable pull overs:200x15x3 dont' know if these really do much..but it gives me somethign new in my workout routine.

BICEPS

seated alternating dumbbell curls
60lbsx10x2

dumbbell preacher curls:
70lbsx12x2  preacher bench was fucking WAY too small and soft. as in you sank into the padding with anything over 40lbs of weight. LAME!

rope cable hammer curls:
215x10x2   


SHOULDERS

seated military press:
135x15x1
225x10x1+3rp
200x10x1+2rp  the new way of doing this exercise has made me DRASTICALLY lower the weight but I'm seeing alot of growth. Weight will come in time...at least that's what I keep telling myself lol.

[The Squadfather]

you're stronger than you look man, awesome weight.

[thewickedtruth]

you're stronger than you look man, awesome weight.

Thanks buddy. I've really slammed the cals down too now that I'm on and the weight is coming slowly. Which is telling me I'm not holding the water I did the first time when my weight BLEW up. You don't look very stout being 6'@244 unfortunately.  My time will come eventually if I stick to it. I got here after a year and a couple months of SERIOUS training going 6 days a week when I started out at around 203. Not bad for a years work.    Strength has always come easy for me, but size has been hard to put on. Even at 4k cals a day, it's slowly coming.