Author Topic: The WICKED truth about my training (Read 367953 times)

Honour · « **Reply #175 on:** June 19, 2007, 04:45:46 PM »

Quote from: The Squadfather on June 19, 2007, 04:41:25 PM

not too high but a little higher than the first notch, maybe 35 degrees instead of 30, we have a really nice adjustable incline bench in my gym that has a nice sturdy wide back on it and you never feel unstable on it, i try to always drop the db's as low as i can and lock them out.

Ahhh sweet

.

thewickedtruth · « **Reply #176 on:** June 19, 2007, 07:12:08 PM »

Quote from: The Squadfather on June 19, 2007, 04:27:28 PM

wicked's a strong dude, makes my pusssy ass 315 for 7 i did today look like nothing, i was happy with though, i was happier with hitting the 125's for 7 on the incline though.
[/quote

Thank guys but we all know the barbell is easier than the dumbbells for damn sure. 125's? I don't even think I could kick those back to be honest with ya. The barbell is already up there ready for me to go at it!

thewickedtruth · « **Reply #177 on:** June 20, 2007, 02:53:09 PM »

BACK!

plate loaded pull downs: because the cable machine doesn't have a big enough stack..

180x12x1
360x8x1
360x8x1
improved on this one by 35lbs! doing sets of 10 for a few sessions means it's time to move up. Hopefully 360 will help add that width I'm looking for.

bent over barbell rows:

135x12x1
315x10x1
405x8x1
405x6x1 sloppy but my lower lats are fried. Give me a few weeks and I'll be handling this easily.

seated cable rope rows:

240x10x1
240x10x1
240x10x1 couldn't go heavier...the rope ends were crushing my fingers

Hammer Strength High Pulldowns: unilaterally...

4platesx10x1
4plates to failure...hit 11 on the right and 10 on the left.

Improved on two exercises and fried the hell outta my back today.

Biceps

seated dumbbell curls:

65lbsx10x1
70lbsx5x1 moved up 5lbs but was hard due to the heavy back work. Once I get used to it I can focus more on the bicep movements.

dumbbell hammer curls:
60lbsx10x1
60lbsx10x1

I couldn't even pick my nose when I was done. Another good day.

Honour · « **Reply #178 on:** June 21, 2007, 02:26:28 AM »

Lets put this in perspective shall we

I'm doing....

BB bent Row

100x10x1
120x12x1
120x12x1

Your doing....

Quote from: thewickedtruth on June 20, 2007, 02:53:09 PM

bent over barbell rows:

135x12x1
315x10x1
405x8x1
405x6x1 sloppy but my lower lats are fried. Give me a few weeks and I'll be handling this easily.

I feel we would all agree I'm clearly in front on this one

. You may need to work on your diet or something as you are noticeably falling behind here.................... ......

thewickedtruth · « **Reply #179 on:** June 21, 2007, 09:59:31 AM »

Quote from: Honour on June 21, 2007, 02:26:28 AM

Lets put this in perspective shall we

I'm doing....

BB bent Row

100x10x1
120x12x1
120x12x1

Your doing....

I feel we would all agree I'm clearly in front on this one . You may need to work on your diet or something as you are noticeably falling behind here.................... ......

I know man I'm slacking. I'm just not feeling motivated lately. What in all your greatness do you suggest good sir?!

The Squadfather · « **Reply #180 on:** June 21, 2007, 04:15:01 PM »

this guy is one strong dude, 405 for 8 bb rows, fucck.

Honour · « **Reply #181 on:** June 21, 2007, 05:40:21 PM »

LOL yeah thats what i was saying, he's doing more than double what I am

.....darn you wicked

.

pumpster · « **Reply #182 on:** June 21, 2007, 05:44:12 PM »

One thing to watch out for with very heavy bent over rows is the possibility of hernia. I think i just missed one the last time i ever went heavy, learned the lesson and found alternatives using different angles that don't put that kind of pressure on the lower abs.

thewickedtruth · « **Reply #183 on:** June 21, 2007, 07:31:29 PM »

Quote from: pumpster on June 21, 2007, 05:44:12 PM

One thing to watch out for with very heavy bent over rows is the possibility of hernia. I think i just missed one the last time i ever went heavy, learned the lesson and found alternatives using different angles that don't put that kind of pressure on the lower abs.

I keep my abs tight with a belt and feel no ill effects afterwards so I'm not really worried about it butyou're right the risk is always there. I feel I'll get one doing deads or squats before then.

pumpster · « **Reply #184 on:** June 21, 2007, 07:34:15 PM »

Anyone who feels any kind of pressure or pinching in the lower abs from any exercise stop the exercise right away it's not worth the consequences. I think i was on my way if i hadn't stopped; for the first time i understood what a hernia would be like.

thewickedtruth · « **Reply #185 on:** June 21, 2007, 07:49:33 PM »

LEGS!

squats:

135x15x1
315x10x1
405x10x1
465x8x1 could've gotten ten but I pussed out. Got two more than last time though. I'll get 10 in no time..

This was when my day got interesting. I had to own up to a bet I had with a trainer. He gets to kick my ass with "his" training then I get to put him through mine. I noticed I was doing legs and let me finish my heavy set squat and ran me through this...there were NO breaks or rest in ANY of this. It was basically a giant set.

frog squats for 30 secs up and down off a box then doing walking lunges down and back the length of the basketball court twice and doing it all over again..then we ran to the leg curl machine (which I never do) And do 20 reps of 5 seconds up and 5 seconds down then did 20 reps as fast as I could. I was pretty much 2 lbs lighter from all the sweat by this time. Right after that we ran to the leg press he had previously loaded and pryamided up to 6 plates each side starting with one per side for 12 reps til we got to 12 plates then came back down 12 reps unloading after each 12. He loaded it for me in about 45 seconds with 12 plates again and did a drop set with zero rest tilwe got to only 2 plates for 12 reps each set.

After that my legs were tingling and I was having trouble walking. He explained to me that if I wanted great legs, I'd have to do more than just lift heavy. I'm really only hitting the fast twitch fibers the way I lift and I need to hit them all each time. SO during my workouts I need to do some sets FAST and some super slow to really wear myself down which makes sense. He said this is why I'm strong as fuck but am smaller than most for the weight I move. I've been worming over that all day. TORE THOSE SQUATS UP THOUGH!

thewickedtruth · « **Reply #186 on:** June 22, 2007, 03:47:05 PM »

SHOULDERS!

wide grip uprights:

135x12x1 warmup
185x10x1
185x9x1
165x12x1

seated plate loaded shoulder press:

(log lift grip)
90lbsx20x1 for warmup
360x10x1
410x7x1
445xmissed attempt
360x8x1
275x12x1

reverse pec dec: unilaterally...

205x10x1
205x10x1
205x10x1 and 205x9x1

TRAPS!

barbells shrugs:

135x15x1
315x10x1
500x10x1
600x7x1 sucked today..
550x10x1
550x10x1

dumbbell shrugs: for speed!!

125'sx40x1
125'sx40x1
125'sx40x1

FOREARMS!

behind the back barbell wrist curls:

135x20x1
225x10x1
225x10x1
225x10x1

dumbbell inside out wrist curls:

90lbsx12x1
110lbsx10x1

and after that I was toast...it was a good day boys. A GOOD day.

thewickedtruth · « **Reply #187 on:** June 23, 2007, 07:00:55 AM »

I weighed in at 247 yesterday and it's not even the end of june yet. I've still got two and a half more months on before the cycle is finished and I start to cut down. The last month on though I'll take advantage of using and cut while on to make sure I don't lose too much muscle mass. I'm also debating on once I hit 250 which is my new goal, if I should change my diet up to more meat and veggies with only a few carbs both before and after workouts. If I keep my water intake the same, when I drop 15-20lbs, I'll know that it's not all water I lost and infact fat/solid mass. Today though I ran out of protien powder because I wasn't paying attention adn crashed out in the bed last nigth at 9. I think I needed alot of sleep. Heavy lifting is taking it's toll and I guess I just needed the rest. I'm going to slack a little on the food today as well. I've already eaten two potato egg and cheese breakfast burritos. I've got 5 chicken breasts waiting for me for lunch, a steak when I get home and who knows what else for dinner.

*modify* I think tha'ts what I'm going to do. Once I hit 250, I'm going to start cutting out the carbs and try to lean out the rest of the way. I've always gained on this sort of diet so it should hold even more true while using.

The Squadfather · « **Reply #188 on:** June 23, 2007, 07:25:29 AM »

5 chicken breast for lunch?

thewickedtruth · « **Reply #189 on:** June 23, 2007, 07:41:40 AM »

Quote from: The Squadfather on June 23, 2007, 07:25:29 AM

5 chicken breast for lunch?

Lunch is a two hour ordeal.

The eatery across the street boils chicken breasts and I get as many as I want for 5 bucks when I don't bring my lunch. I'll start in on them at 10 and finish them around noon or so. Kinda like the whole steak question earlier. Lunch for me ends when I clock out.

The Squadfather · « **Reply #190 on:** June 23, 2007, 07:46:38 AM »

Quote from: thewickedtruth on June 23, 2007, 07:41:40 AM

Lunch is a two hour ordeal. The eatery across the street boils chicken breasts and I get as many as I want for 5 bucks when I don't bring my lunch. I'll start in on them at 10 and finish them around noon or so. Kinda like the whole steak question earlier. Lunch for me ends when I clock out.

i'm assuming that you're probably low carb eating that much protein.

thewickedtruth · « **Reply #191 on:** June 23, 2007, 07:50:32 AM »

Quote from: The Squadfather on June 23, 2007, 07:46:38 AM

i'm assuming that you're probably low carb eating that much protein.

Nope. I eat about 300 or so carbs a day. I try to keep my protien intake about 1.5grams per pound of bodyweight and my carbs elevated as much as I can stand before I get to the point where I can't eat anymore.

thewickedtruth · « **Reply #192 on:** June 25, 2007, 03:19:02 PM »

CHEST (must be monday)

week ass day..i've been awake for 48 hours but went anyway. I know if I layed down for a nap I'd never get up

flat bench:
135x15x1
315x10x1
405x2x1
405x3x1
335x10x1

I blame the low 405 reps on lack of rest

dumbbell bench press failed out after trhe first set..I kicked it back and missed it twice so I'm not risking injury...
110'sx12x1
then went over and finished on teh seated chest press:
285x15x1
28515x1

closed grip bench press:

275x10x1
275x8x1
275x8x1

TRICEPS!

laying french press:

135x6x1 getting stronger. Went up today

v-bar press downs:

whole stackx10x1

underhanded pressdowns:

125x10x1 super slow..five seconds up and five seconds down per rep for 10 then..
125x10x1 for speed and pump

rope handle press downs:

180x10x1

no rest between all these sets...that should've fully fried my triceps by now.

canadian_husker · « **Reply #193 on:** June 25, 2007, 11:36:25 PM »

Quote from: thewickedtruth on June 22, 2007, 03:47:05 PM

TRAPS!

barbells shrugs:

135x15x1
315x10x1
500x10x1
600x7x1 sucked today..
550x10x1
550x10x1

i felt good about my shoulder workout till i read this, but then i remember you're half monster in the gym. i watched a guy do 405lbs for reps and i was f'ing impressed. 600 must look insane! nice lifts!!

thewickedtruth · « **Reply #194 on:** June 26, 2007, 07:54:29 AM »

Quote from: canadian_husker on June 25, 2007, 11:36:25 PM

i felt good about my shoulder workout till i read this, but then i remember you're half monster in the gym. i watched a guy do 405lbs for reps and i was f'ing impressed. 600 must look insane! nice lifts!!

All it is is getting used to the weight. If you get it out of your head that you can't move a certain amount then it becomes easy. It's getting your body used to moving it that's the hard part. And you're right, it makes a helluva racket when I end up putting it back down on the rack lol. I'm finally growing a neck. Pisses me off that it takes this much fucking weight to do it. I've got the gift of strength but size? Still working on that. All 160lb Herc has me envious!

How's things been going for you? You seem to be keeping at it which I applaud your dedication that most don't have.

thewickedtruth · « **Reply #195 on:** June 26, 2007, 03:06:29 PM »

BACK!

hammer strength high pulls: unilaterally

2platesx12x1
4platesx10x1
5platesx5x1
4plates and a quarter piecex8x1 This should be the new working weight after the warm up.

bent over barbell rows: did extra work on these today

135x12x1
315x10x1
405x10x1
405x8x1
315x15x1

hammer strength rows: unilaterally

5platesx12x1
5platesx12x1

lat pulldowns:

275x10x1
275x10x1

BICEPS!

dumbbell preacher curls:

65lbsx8x1
85lbsx5x1

seated alternating dumbell curls:

65lbsx8x1

cable hammer curls:

120lbsx12x1

high pulley cable curls:

60lbs per sidex10x1

I think that pretty much bombed my biceps.

Herc · « **Reply #196 on:** June 26, 2007, 10:48:47 PM »

Man I wish I could lift those amounts of wieght. How many calories do you eat a day to get that much muscle?

thewickedtruth · « **Reply #197 on:** June 27, 2007, 05:39:45 AM »

Quote from: Herc on June 26, 2007, 10:48:47 PM

Man I wish I could lift those amounts of wieght. How many calories do you eat a day to get that much muscle?

ABOUT 4K CALS A DAY! I'm going to start cleaning up my diet today. I'm getting disgusted with the gut I'm developing. I want to know how hard it is to get at least 3k if not a little more cals a day from having very few if any carbs and low fat.

Cap · « **Reply #198 on:** June 27, 2007, 07:25:59 AM »

Quote from: thewickedtruth on June 27, 2007, 05:39:45 AM

ABOUT 4K CALS A DAY! I'm going to start cleaning up my diet today. I'm getting disgusted with the gut I'm developing. I want to know how hard it is to get at least 3k if not a little more cals a day from having very few if any carbs and low fat.

Try getting carbs early on. Eat the starchy ones when your metabolism is at it's peak. You don't need to restrict carbs too much, it might just be all those calories storing themselves as fat. Dorian Yates said in a nutrition article to gain muscle with little fat that you want to eat 10% more calories a day than what you would eat normally.

The Squadfather · « **Reply #199 on:** June 27, 2007, 08:08:22 AM »

Wicked is a brutally strong dude that's for sure, i just looked at your logs and just realized something, i think the reason your size may not be keeping up is that you do pretty low volume and only do one or two movements per muscle group.