The WICKED truth about my training

[thewickedtruth]

Dude what does it look like, I'm trying to picture it but not sure where to start. Aint it great when ya find a new peice that you like though, its like ya don't want to get off it .

LOL it looks like some weird kinda carnival ride kinda shit. seat leans WAY forward like it's trying to dump you out of it and you have handles on each side and press straight down. I felt it ALL in my tri's better than the plate loaded hammer strength machine. I know my chest did some of the work but my tri's were burning! I hear ya. Man I love getting into new equipment that WORKS!! I try to keep an open mind when looking for new exercises but our gym has been known to invest in some stupid shit before.

[thewickedtruth]

here's the front shot I said I'd get. I've started cutting out the carbs yesterday and am going to try to float around in the 240's while cutting down to hopefully 10-12% Right now I'm at 17% and need to start cutting back. I'm 248..only 2 away from my 250 goal but DAMN! Not liking the gut and the softness.

[Honour]

Power traps there man, good stuff  .

[The Squadfather]

sounds like more of a seated dip machine, one thing i love to do on those is get a board of wood and place it across the handles of the dip machine and do pressdowns like that, i seem to feel those a lot in my triceps.

[The Squadfather]

DUDE machine flyes hurt my shoulders and cable flyes just don't feel like they do much. Dumbbell flyes is where it's at and MAN they feel great. Won't be long til I'm back up to the 100lb dumbbells again for my heaviest sets. I'm doing more and more free weight movements to really give me that HARD look.  So you do chest alone? and triceps with shoulders? THAT could be a good idea too!

yeah what i've been doing is flat bench press, incline db press, flat db flyes and weighted dips on Tuesday and either bb or db shoulder press, side laterals, bb shrugs for delts and close grip bench, lying extensions and pushdowns for tri's on Friday, works well, it's just enough time between bodyparts to recover for me.

[thewickedtruth]

yeah what i've been doing is flat bench press, incline db press, flat db flyes and weighted dips on Tuesday and either bb or db shoulder press, side laterals, bb shrugs for delts and close grip bench, lying extensions and pushdowns for tri's on Friday, works well, it's just enough time between bodyparts to recover for me.

'

I had to reread that. I thought it read like you were doing shoulders with your chest THAT hard. Then I realized you said you did it friday with your tri's. Sounds like you've got one helluva split! What's your week looking like?

[The Squadfather]

'

I had to reread that. I thought it read like you were doing shoulders with your chest THAT hard. Then I realized you said you did it friday with your tri's. Sounds like you've got one helluva split! What's your week looking like?

Chest by itself on Tuesday, Legs by themselves on Wednesday, Back by itself on Thursday, Shoulders and Triceps on Friday, Biceps and calves on Sunday, Saturday and Monday are rest days.

[thewickedtruth]

Chest by itself on Tuesday, Legs by themselves on Wednesday, Back by itself on Thursday, Shoulders and Triceps on Friday, Biceps and calves on Sunday, Saturday and Monday are rest days.

What made you go it that way? Because of what days you did certain body parts and still give them enough rest?

[The Squadfather]

What made you go it that way? Because of what days you did certain body parts and still give them enough rest?

yeah pretty much, hitting back the day after legs is a a little tough but it's not as bad since i'm doing barbell rows instead of deadlifts, if i was pulling deads off the floor i'd have to do it different.

[Honour]

yeah pretty much, hitting back the day after legs is a a little tough but it's not as bad since i'm doing barbell rows instead of deadlifts, if i was pulling deads off the floor i'd have to do it different.

Very true Squad. Deads are the only real hardcore exercises that I actually stay away from as i had a lower back injury from football a few years back and I'm paranoid about redoing it. But you are right you can't really do deads anywhere around a leg day as you just don't get the rest imo

[thewickedtruth]

BACK!

bent over barbell rows:

135x15x1
315x15x1
405x9x1
405x8x1

t-bar rows: haven't done these in awhile...

5platesx12x1
7platesx5x1 hard to control and work properly so I dropped the weight..these are nothing like the machine t-bar station version. I like these better.
6platesx12x1
6platesx12x1
5platesx12x1

one arm dumbbell rows:

125x12x1
125x12x1
125x12x1

wide grip super slow lat pulldowns:
135x12x1
135x10x1

no biceps today... after all that they were so bloated with blood and pumped that I didn't want to do any work for them AND I told myself last bicep day that I'd skip the next one to prevent aggrevation like last time durin squat day after back day. Might not look like a big day but, my back and bi's are destroyed. I LOVE free weight movements.

[The Squadfather]

sure looks like a lot to me, 13 work sets is a good workout with the weights you used, good stuff.

[thewickedtruth]

LEGS!

squats:

135x15x1
315x10x1
405x12x1
500x3x1
500x3x1
500x5x1 EARNED MY STRIPES TODAY MOTHER FUCKER! ONE BIG ASS RED ONE RIGHT AROSS MY TRAPS!  ...best part about it. I didn't struggle with it once!!!!
405x9x1

hack squats:
2platesx15x1
6platesx15x1
6platesx15x1
10platesx8x1

deads:  I think I blew my load on the squats today...
135x15x1
315x10x1
500x4x1
550x4x1
405x10x1


After that I'd had enough. Was a GREAT day. I've only been squatting for 3 months now and my first goal was 315, then 405, then 405 for 10, then 500. I bombed the first time, thought about how it felt to miss it and got beyond pissed off at myself. I think that helped this time.

[Honour]

500x5x1[/b] EARNED MY STRIPES TODAY MOTHER FUCKER! ONE BIG ASS RED ONE RIGHT AROSS MY TRAPS!  ...best part about it. I didn't struggle with it once!!!!

Very nice mate, Awsum stuff !!!

[thewickedtruth]

Very nice mate, Awsum stuff !!!

Hopefully it's not like the first time I was benching 405 and did it for 5 and 6 reps for a few sets and the next couple of times couldn't hit it for more than a double or a triple. Best part though, is that I got it.! And it feels GREAT to walk 10 plates out! 

[Cap]

LEGS!

squats:

135x15x1
315x10x1
405x12x1
500x3x1
500x3x1
500x5x1 EARNED MY STRIPES TODAY MOTHER FUCKER! ONE BIG ASS RED ONE RIGHT AROSS MY TRAPS!  ...best part about it. I didn't struggle with it once!!!!
405x9x1

hack squats:
2platesx15x1
6platesx15x1
6platesx15x1
10platesx8x1

deads:  I think I blew my load on the squats today...
135x15x1
315x10x1
500x4x1
550x4x1
405x10x1


After that I'd had enough. Was a GREAT day. I've only been squatting for 3 months now and my first goal was 315, then 405, then 405 for 10, then 500. I bombed the first time, thought about how it felt to miss it and got beyond pissed off at myself. I think that helped this time.

Good weights man.  I can't weight until my squats go up again.  Good job man.

[thewickedtruth]

Good weights man.  I can't weight until my squats go up again.  Good job man.

Squatting is addicting as hell and makes my whole body hump it hard! There are some days that I just want to squat for my leg days but I try to mix it up. If you keep pushing and working hard it'll come in no time. Set small goals to reach a big one and it'll come easy if you're hungry for bro! With those legs of yours, should be no problem buddy.

[The Squadfather]

Squatting is addicting as hell and makes my whole body hump it hard! There are some days that I just want to squat for my leg days but I try to mix it up. If you keep pushing and working hard it'll come in no time. Set small goals to reach a big one and it'll come easy if you're hungry for bro! With those legs of yours, should be no problem buddy.

crazy thing about squatting is that as you get into it the more you want to do, the more heavy sets i do the more i want to do.

[Cap]

Yea, and the more I squat the more I'll grow so we'll see what happens.

[thewickedtruth]

SHOULDERS!


dumbbell upright rows:

45'sx15x1 warmup
60'sx10x1
90'sx10x1
100'sx8x1  WATCH YOUR DICK! I PINCHED THE SHIT OUTTA MY TIP DOING THESE ON THE LAST FUCKING REP! 

seated plate loaded military press
180x15x1
360x10x1
360x8x1
275x10x1

dumbbell side lateral raises:

45lbsx10x1
45lbsx10x1
55lbsx10x1

cable side laterals:
30lbsx12x1
50lbsx10x1

TRAPS

barbell shrugs:

135x15x1
315x10x1
500x20x1
500x20x1
500x15x1

dumbbell speed shrugs:

125'sx50x1
125'sx50x1

[trab]

Watch yur Dick!
Two 100lb Hex Bells could REALLY do some dammage, Huh

[thewickedtruth]

Watch yur Dick!
Two 100lb Hex Bells could REALLY do some dammage, Huh

Only a tiny purple spot. THANK GOD! HAHAHA...god DAMN just thinking about it makes it hurt.

[trab]

Only a tiny purple spot. THANK GOD! HAHAHA...god DAMN just thinking about it makes it hurt.

100# Hex Bells...Clack...Clack... OWwwww..Shieittt...!!!
Then drop them on your toe!

[thewickedtruth]

100# Hex Bells...Clack...Clack... OWwwww..Shieittt...!!!
Then drop them on your toe!

I almost did that. I tap'd em and screamed "FUCK!!!"  and started to drop them and almost did it on my damn feet so I tossed them to the side. I was the only one in the free weights at the time so no I wasn't endangering anyone and frankly and that time I didn't care. Now I'll lean forward more next time!  I think that rubber coating is more for the dumbbell's sake than my own.

[trab]

Maybee thats why Yates allways leant forward w/ them heavy DB shrug/ rows he did?

Bench? I train at home mostly. I NEVER cap the BB ends.
One day I got caught at the bottom. I dumped 'em all off one side...Clang..Clang..Cra sh..Smash & the bar whips the other way and repeats.
But - better N Dead!