Author Topic: The WICKED truth about my training (Read 401867 times)

thewickedtruth · « **Reply #250 on:** July 05, 2007, 02:10:45 PM »

Quote from: trab on July 05, 2007, 01:57:28 PM

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!

HAHA COULD BE! I sure changed my tune up in about half a second! Everyone says STAND UP STRAIGHT YADDA YADDA! Apparenlty all men aren't created equal.

I like the dumbbells much better than the barbell uprights btw! FEELS SO MUCH SMOOTHER WITH LESS WRIST PAIN!

trab · « **Reply #251 on:** July 05, 2007, 02:20:52 PM »

Quote from: thewickedtruth on July 05, 2007, 02:10:45 PM

HAHA COULD BE! I sure changed my tune up in about half a second! Everyone says STAND UP STRAIGHT YADDA YADDA! Apparenlty all men aren't created equal. I like the dumbbells much better than the barbell uprights btw! FEELS SO MUCH SMOOTHER WITH LESS WRIST PAIN!

Ever use chains? Resistance > as more chain comes up off the ground. Right where you get strongest, where the DB is
easy to hold.
Good w/ upright rows, shoulder rotation.. clip them onto a single handle from the pulldown Mach. Good to PreHab the
shoulder joints w/ rotation moves.

Those shrugs like Yates did are a good movemnt too.

thewickedtruth · « **Reply #252 on:** July 06, 2007, 02:33:14 PM »

This is why arms are now getting their own day and I'm changing my split up. Notice the jump in numbers from the other days now that they've had rest and can work solely on their own....

BICEPS!!

dumbbell hammer curls:

60lbsx10x1
80lbsx5x1
80lbsx5x1

dumbbell preacher curls:

70lbsx10x1
85lbsx8x1

dumbbell concentration curls:

30lbsx20x1
40lbsx10x1 HUGE DIFFERENCE IN EASE OF MOVEMENT!

TRICEPS!!

closed grip bench press: with a 2 second pause at the bottom and exploding up. No super fast continuous motion. I wanted to go for power and low in pressing...

135x15x1
315x8x1
315x8x1

lying skull crushers: this is the fucker that messes with my elbow the most so I go up and down til I start to feel it and don't go past that point to aggrevate it

135x8x1
135x8x1

seated nautilus nitro angled pressdowns: that new machine I was raving about...

245x20x1
245x20x1
245x20x1 super face for massive pump.

FOREARMS!

behind the back barbell wrist curls:

135x15x1
225x10x1
225x7x1
185x12x1

supersetted with

dumbbell wrist curls:

65lbsx12x1
65lbsx12x1
65lbsx12x1

Arms taped out pumped at 18 and 3/4" on the right and 18" on the left! Finally looking like I lift some weights...at least til they deflate.

trab · « **Reply #253 on:** July 06, 2007, 02:41:03 PM »

Ever try Board press on the Bench or CG bench?
Screw/ nail 3-5 pieces of 2"x12" planks (about foot long pieces) Place on chest...
Lower, and touch, pause and Heave!
The high ones, 4-5 board thick w/ shoulder wide grip work the hell out of Tris.
Build a killer lockout in the bench too.

thewickedtruth · « **Reply #254 on:** July 06, 2007, 02:47:59 PM »

Quote from: trab on July 06, 2007, 02:41:03 PM

Ever try Board press on the Bench or CG bench?
Screw/ nail 3-5 pieces of 2"x12" planks (about foot long pieces) Place on chest...
Lower, and touch, pause and Heave!
The high ones, 4-5 board thick w/ shoulder wide grip work the hell out of Tris.
Build a killer lockout in the bench too.

I LIKE THAT IDEA MAN! I'm going to have to give it a try! I was thinking of doing pin presses but this sounds just as good! Sad shit is. I can pin press 455 for a triple coming 1/2 way down through the movement. Ask me to get a bench on that with a pause and I'll tell you to go fuck yourself lol. I like the board idea though. Getting some will help overall with all my training!

Dude why aren't you hosting your own workout log? You always have good advice just like pump, squat, jpm...why you guys don't have logs baffles me. I'd love to see what kinda workouts you guys go through and get some new ideas!

trab · « **Reply #255 on:** July 06, 2007, 03:58:05 PM »

I can ony bench. My low back is shot! L4 &L5 GONE.
Had to quit even leg press a yr ago. If I'd seen ALL my MRI's I'd of quit 2yrs ago!
Asshole DR didnt show me the worst ones, because hes against using Narcotic, and
that was the recomendation of Ortho surgon and 2 chronic Pain Drs.
As you can guess, I hate Drs! With some work I'll bench 4 a side at 175lbs. BW in a shirt.
I aint big, even gas dont do all that much. At this point, I dont want extra Body weight,
It just F's with my spine more. No big deal. I cant complaine about life.
YOu one big strong Mutha Bud! Knock together some boards, great trick.

thewickedtruth · « **Reply #256 on:** July 08, 2007, 09:47:38 PM »

CHEST!

flat bench: suck ass day...

135x15x1
315x10x1 SUPER SLOW WITH 2 SECOND PAUSE AT THE BOTTOM
405x2x1
405x0x1 I'm thinking the super slow shit taxes the hell outta me
315x10x1
365x4x1

I just benched how I felt like today. Didn't really have a set plan.

seated plate loaded chest press:

275x15x1
360x8x1
410x6x1 Not bad. Made progress in this exercise! 50lbs heavier than my heaviest set on it.

dumbbell flyes:

60lb db's x12x1
80lb db's x10x1
100lb db's x10x1 All muscle memory baby! Glad to be back in the triple digits!

SHOULDERS!

dumbbell upright rows:

60lb db's x12x1
85lb db's x10x1

seated plate loaded shoulder press WIDE GRIP: instead of the usual log grip for the side delts...

180lbsx15x1 super slow
225lbsx10x1

behind the back cable side laterals:

40lbsx10x1
40lbsx10x1

New split started...hopefully my shoulders can handle it. Only 6 total sets after heavy chest work. Shouldn't be too bad.

thewickedtruth · « **Reply #257 on:** July 09, 2007, 09:03:05 AM »

new MOST MUSCULAR!

look all i have is a phone cam..but i cut out carbs a last week save a few and i'm already leaning out a little!

The Squadfather · « **Reply #258 on:** July 09, 2007, 09:05:02 AM »

looking good Wicked.

trab · « **Reply #259 on:** July 09, 2007, 10:33:41 AM »

Tprop, stan, var,primo, eca & as little cardio as it takes. Dont sacrifice much beef..
I cringe when guys piss away to much hard to put on muscle.

thewickedtruth · « **Reply #260 on:** July 09, 2007, 10:43:21 AM »

Quote from: trab on July 09, 2007, 10:33:41 AM

Tprop, stan, var,primo, eca & as little cardio as it takes. Dont sacrifice much beef..
I cringe when guys piss away to much hard to put on muscle.

I'm scared to come off for that reason...

trab · « **Reply #261 on:** July 09, 2007, 10:52:03 AM »

Quote from: thewickedtruth on July 09, 2007, 10:43:21 AM

I'm scared to come off for that reason...

Dude, you will LOOK BIGGER with a little less water, even though your smaller!
Did you see L2H's precontest & up to contest pics? I'd swear by his pics he's heavier at 10-15lbs LESS BW!

Dude, you big, no need worry 'bout dropin a little water for a spell to see what ya got there?
You can eat and drink 10-20lb back on at will at your size.

thewickedtruth · « **Reply #262 on:** July 09, 2007, 02:37:26 PM »

BACK!!!

t-bar rows

4platesx12x1
6platesx10x1
7platesx8x1

bent over barbell rows

135x15x1
315x10x1
405x8x1
425x5x1 more like 4 and a dead lift but it felt good.

hammer strength high rows

4 platesx12x1
4 platesx12x1
4 and a 1/4 platesx5x1

pull overs

360x10x1
360x8x1 didn't feel shit in my lats so i moved on

seated cable rows

225x12x1
225x12x1

TRAPS!!

just barbell shrugs today

135x15x1
315x10x1
500x20x1
600x8x1
600x6x1
405x30x1
405x30x1

fuck the dumbbells..theyr'e just not heavy enough.

Honour · « **Reply #263 on:** July 09, 2007, 05:37:33 PM »

Looking great in that pic Wicked, fantasitc arms and big traps

. Well done mate

.

thewickedtruth · « **Reply #264 on:** July 11, 2007, 08:57:29 PM »

LEGS!

squats:

135x15x1
315x10x1
415x10x1
415x15x1
415x12x1
315x25x1

wasn't feeling the heavy shit and wasn't able to drive it home for my goal of 20 reps of 405 but. I did do 4 sets with it for reps AND hit 5 more than my best with 315. Just didn't feel very into it today.

leg press: I said i'd never do it again but my buddy was doing them and wanted a spot..

12platesx20x1
18platesx20x1
20platesx20x1

I still remember why i hate this machine. I left after all that. My hips started to bother me. I know it's from the leg press. Talk about a half ass leg day.

thewickedtruth · « **Reply #265 on:** July 12, 2007, 03:14:35 PM »

arms!!!!

biceps

dumbbell hammer curls:

60lbsx10x1
80lbsx5x1
70lbsx8x1

seated alternating dumbbell curls:

70lbsx10x1
70lbsx6x1
60lbsx10x1

reverse grip barbell curls:

110x10x1
110x10x1

triceps:

closed grip bench presses:

135x10x1
315x8x1
365x3x1 wrist KILLED me. I REALLY need some wraps! paused at the bottom. I feel like it really builds that explosive pushing power!

straight bar press downs:

whole stackx12x1
whole stackx12x1
whole stackx12x1
underhanded grip- whole stackx10x1 HARD! I think i need to do them ALL underhanded.

nautilus nitro press downs: okay i'm NOT REALLY sure if I shoudl keep doing these because it's fucking ridiculous how easy it is BUT, I really feel it in my tris..kinda undecided. Feels good..needs more weight on it...

255x20x1 super slow
255x20x1 super slow
255x30x1 speed reps

no forearm work. The bi's gave them enough today.

thewickedtruth · « **Reply #266 on:** July 14, 2007, 07:55:11 PM »

chest!

25* incline press

135x15x1
315x10x1
405x2x1
405x1x1
325x10x1

flat bench dumbbell flys

65lb dbsx12x1
90lb dbsx10x1
90lb dbsx10x1

seated bench press machine:

whole stack x10x1
whole stack x8x1

DELTS

low cable side raises:

50lbsx10x1
50lbsx10x1

high cable rear delt flys:

60lbsx10x1
60lbsx10x1

dumbell upright rows

75lb dbsx10x1
75lb dbsx10x1

these are so much harder after doing chest work..

The Squadfather · « **Reply #267 on:** July 14, 2007, 08:08:44 PM »

good stuff, how did you get a 25 degree barbell bench? did you put an adjustable bench in the power rack?

thewickedtruth · « **Reply #268 on:** July 14, 2007, 09:30:59 PM »

Quote from: The Squadfather on July 14, 2007, 08:08:44 PM

good stuff, how did you get a 25 degree barbell bench? did you put an adjustable bench in the power rack?

YEP! any more incline and it's all shoulder pressure...I don't like the way it feels. 25* gives me a ridiculous stretch I feel a great deal across the top of my chest that needs some work.

The Squadfather · « **Reply #269 on:** July 15, 2007, 07:48:06 AM »

Quote from: thewickedtruth on July 14, 2007, 09:30:59 PM

YEP! any more incline and it's all shoulder pressure...I don't like the way it feels. 25* gives me a ridiculous stretch I feel a great deal across the top of my chest that needs some work.

i hear you man, i wish equipment makers wold make more barbell benches with that type of angle instead of the typical 40-45 degrees, i used to sometimes do db presses with the end of the free standing flat bench propped up on a couple of 45 pound plates.

thewickedtruth · « **Reply #270 on:** July 16, 2007, 05:25:17 AM »

I had state archery champs yesterday all day so, no gym actioned happened what so over. The sun and lack of eating during this all day affair turned me away from doing my back and traps so I skipped the gym. If I'm not able to give 100%, then there's no reason to waste my time. Today however is going to be a different story! I've dropped alot of carbs out of my system and have started to deflate a little bit. One day I'm going to pork out and just eat carbs til I puke but for the next few days, I'm still going to be low low low carb. I'm doing this while on to see what sort of mass I've got without sacrificing alot of muscle. I think my strength is high enough now taht even if I lost alot of weight, I'd still be able to handle heavier poundages. Not as much as I am NOW but close to it.

thewickedtruth · « **Reply #271 on:** July 16, 2007, 03:22:52 PM »

BACK! tried two new exercises today that I found out I really liked and hit my back in a way my previous exercises don't so I'm rotating them in to see how they do for awhile.

narrow grip lat pull downs: new

180x15x1 warmup
250x10x1
250x8x1 HARD! alot harder than I thought it would be. Felt great in my middle back.
225x10x1

bent over barbell rows:

135x15x1
315x12x1
365x10x1
325x10x1

nautilus high pulls: unilaterally

4 platesx8x1
4 platesx8x1
4 and a 25lb plate x6x1
3 platesx19x1 and 3 platesx18x1 on the left side...

that pretty much gave me the sickest feeling in my back EVER

wide grip seated cable rows: NEW!!

super strict... 180x12x1
180x12x1
225x10x1

these felt fantastic!!!

lat machine cable pull overs:

50lbsx20x1
100lbsx15x1
100lbsx10x1

wow i didn't realize how much i did for my back...it looks SICK in the mirror and this low carb shit is REALLY kicking my ass.

I'm trying to approach each day with the usual sets and reps but hit one set of low reps HEAVY and one set of high reps light each exercise to really hit it as best as I can. FEELS good..hopefully I'll see some benefit.

TRAPS!!

wide grip barbell shrugs: just wanted to try and see how it felt..MUCH BETTER THAN STANDARD SHOULDER WIDTH SHRUGS!

135X15X1
315X10X1
500X15X1
500X15X1
550X10X1
550X6X1

FEELS alot better in my traps but the reps fell..i'm sure due to fatigue, new grip, and carb free. AND my vitamin shoppe better get some chocolate mint ON in soon. One more strawberry shake and I'm going to apeshit!

The Squadfather · « **Reply #272 on:** July 16, 2007, 03:36:04 PM »

good stuff Wicked, funny how just doing a new movemnet or a new angle feels great and gives you a great pump, did you do the narrow grip pulldowns with an underhand grip?

thewickedtruth · « **Reply #273 on:** July 16, 2007, 03:39:24 PM »

Quote from: The Squadfather on July 16, 2007, 03:36:04 PM

good stuff Wicked, funny how just doing a new movemnet or a new angle feels great and gives you a great pump, did you do the narrow grip pulldowns with an underhand grip?

it's that seated cable row handle..kinda like a hammer grip one. know what I mean?

The Squadfather · « **Reply #274 on:** July 16, 2007, 03:40:31 PM »

Quote from: thewickedtruth on July 16, 2007, 03:39:24 PM

it's that seated cable row handle..kinda like a hammer grip one. know what I mean?

oh yeah that one is good, you have to lean back a little for balance on those kind of like close grip pulldowns with the really small handle.