The WICKED truth about my training

[thewickedtruth]

LOL thats when you know you aren't one of the little guys anymore , way to go mate. May of felt a bit weird.....but deep down you know you loved it Wicked

Oh yeah Bicep is just the same mate, as you said i should prob not touch it for a while. Funny thing is I only notice it when i go to lift shopping bags for the missus or something, most of the time i forget its there .

LOL yeah I bet. You better leave that shit the hell alone before you and your bicep have a little come to jesus meeting with a surgeon if you don't let it heal. It'll take the "top" right out "o the mornin" hahaha. Yeah I liked the attention but, it made me wonder if I was making a clown of myself or if I was doing the movement perfectly, you know how it goes. Judging by my back blocking out the dude behind me curling and eyeballing me in the mirror when I stood up, it must be working. 


seriously though bro, heal up and get back at it. You been to the doc to have an MRI at least to see how bad it could be?

[thewickedtruth]

Dropped the deca out of my system. Now I'm just shooting 600mg of test for the next few shots and calling it a good run. Remind me not to buy 20 ga pins anymore. DAMN!

[thewickedtruth]

carb free....

LEGS!!!

squats:

135x10x1 with a long pause in the hole to stretch me out
315x10x1
405x20x1 I GOT IT!!!!!!!!!!!!!!!!!!!!! kept telling myself just one more rep...
405x10x1
405x12x1

that 405 for 20 really did me in...my EVERYTHING was fried.

hack squats:

135x10x1
315x10x1
405x10x1
405x10x1

barbell shrugs:

135x10x1
315x10x1
500x20x1
600x10x1
600x10x1
600x10x1

some black dude goes...you're the whitest black dude I know. I know no white boy could ever more than kinda weight. I couldn't help but laugh. He's a cool dude. BIG too..but lifts like a pussy.

[thewickedtruth]

CHEST!!!   just wanted to bench today..


135x10x1
315x8x1
405x3x1
405x2x1
465x missed
425x1x1
415x2x1
405x2x1
385x4x1 missed the 5 rep
315x12x1
315x10x1

cable crossovers: for a good stretch and pump post benching....

50lbsx20x1 at even cables
50lbsx12x1 from low to high
50lbsx20x1 from high to low

SHOULDERS!!

seated front dumbbell raises:

50lbsx8x1
70lbsx8x1
70lbsx7x1

dumbbell side laterals:

50lbsx10x1
60lbsx8x1
70lbsx6x1 could've done more..didn't want to push it too much


hadn't done raises in awhile. I was kinda surprised at the weight I moved.  I need to start eating more. I'm starting to look a little deprived and flattened out.

[thewickedtruth]

Shoulders are talking to me today. Not hurting, just letting me know that I'm asking too much atm. Especially since I'm coming off and pushing the envelope HARD on pressing AND with a bum elbow. I need to set new goals with 405 and under on the bench press. The new way of pressing has really made a difference in the EASE of pressing. I think my body mechanics just need to get used to the movement.

New goal...385 for 6 for sets. This should help me get 405 for more than a triple easily. The first 3 reps with 385 are cake then I gas out. My tri's handle the lock outs easily...it's the bottom portion of the press that's hard. I need to take my time and slow down. Pay my dues. I didn't come this far to get injured. I need to build my body's resistance and smaller stabilizers up to handle the bigger weight. 385 is that happy medium. I'm just not happy. 4 plates on each side just isn't that impressive. Anything less than 4 seems...mediocre. I should be happy but it's almost like this shit calls to me. Drives me to go hard or tear myself apart in the process. I wonder where I'll be in another 6 months....a year. I've gained over 40lbs since I've started training. What can another year brings?

I'm starting to ramble. And I'm starving all teh time. I'm thinking it's a sign that I just need to eat and give my body what it needs to heal up after beating the shit out of it daily. Arms aren't getting worked for two arm days in a row. My elbow isn't worth risking. It's not hurting while benching or on back day so it needs some time off still. I'd rather train smart and miss a few workouts than start from the bottom all over again.

[The Squadfather]

you should really be squatting 600 for 5 if you're benching 405 for 3-4.

[thewickedtruth]

you should really be squatting 600 for 5 if you're benching 405 for 3-4.

How does squatting have anything to do with my benching?!  I think this is my 5th month of ever having squatted. I have only hit 500 once and haven't touched it sense. I've been trying to rip up 405 for high rep sets atm. I just curious why you think my squats should be that high. MAN I SURE AS HELL WISH THEY WERE! That's like saying I should have 20" arms with me curling the weights that I do but you and I both know THAT ain't happening lmao.

[thewickedtruth]

BACK!!


bent over barbell rows:

135x10x1
315x10x1
405x10x1
405x10x1
315x10x1

wide grip lat pull downs:

200x10x1
220x10x1

switched to underhanded grip pulldowns..

250x8x1
250x8x1

seated plate loaded row:

6platesx10x1
8platesx10x1
10platesx8x1
12platesx1x1 yeah my eyes were bigger than my stomach..

incline supported dumbbell rows:
70lbsx10x1
90lbsx10x1
90lbsx10x1

[Honour]

How does squatting have anything to do with my benching?!  I think this is my 5th month of ever having squatted. I have only hit 500 once and haven't touched it sense. I've been trying to rip up 405 for high rep sets atm. I just curious why you think my squats should be that high. MAN I SURE AS HELL WISH THEY WERE! That's like saying I should have 20" arms with me curling the weights that I do but you and I both know THAT ain't happening lmao.

Yeah i can bench nearly as much as i can squat, but i'm still getting back into it so that may change i guess.....Wicked just has a strong Bench by the sounds of it, it's not really that rare i don't think Squad .

[thewickedtruth]

LEGS!!!

squats:

135x10x1 with a 5 second sit at the bottom of each rep to stretch...
315x8x1
405x8x1
465x5x1
500x5x1
550x2x1
405x8x1 with a 5 second sit on my calves to stretch again after all that heavy work. I'm honestly scared to go higher. The weight at 550 bent the bar so much over my back that it caused it to be unrackable at the rack setting I had. I had to call people over to help me rack it. I think our LA big money chain gym here skimped on heavy duty barbells. I know that I can easily hit 585 if I had confidence in my equipment. I exploded out of the hole wiht 550 easily and sat down on the second rep and smiled at myself in the mirror. Felt good!!!

stiff leg'd deads:

135x10x1
315x8x1
500x3x1
500x3x1
500x3x1
365x8x1

leg extensions:

150x15x1 super slow
150x15x1 super slow
150x15x1 super slow
150x15x1 fast
150x15x1 fast



Decent leg day. I need to do hacks every time. Nothing rips at my quads like they do.

[Honour]

Holy crap Wicked you are a Monster, keep it up big guy .

[thewickedtruth]

ARMS!!!

BICEPS!!!
dumbbell preacher curls:

60lbsx12x1
80lbsx6x1
90lbsx4x1 HOW CAN A TRAINER NOT KNOW HOW TO SPOT!!! WHEN I SAY I WANT TO GO PARALLEL TO THE FLOOR WITH IT, THAT'S WHAT I WANT TO DO! DON'T RANDOMLY FUCKING STOP ME WHEN YOU THINK I SHOULD! WASTE OF MY TIME AND MADE IT A HELLUVA LOT HARDER! HAD DO TO SOME REPS OVER! 
80lbsx8x1 and 80lbsx7x1 (left arm)

seated alternating dumbbell curls:

60lbsx10x1
70lbsx5x1 started to swing, called it quits. The swinging hurts my elbow...
65lbsx8x1

dumbbell hammer curls:
70lbsx8x1
70lbsx10x1

...didn't go much heavier than that, if I did the hammers earlier in the routine instead of last, I could've gone heavier. Oh well.


TRICEPS!!

closed grip bench press: first two sets were on the flat bench and not the smith because they were full. I wanted to finish but FUCK it started to hurt...so I racked and waited on the smith. The smith machine doesn't aggrevate it. I wonder why. 

135x15x1
315x6x1
405x2x1
405x3x1 I noticed I could get an extra rep if I rep'd them FAST and pause at the top and bottom. Like it makes much of a difference...
405x2x1
365x6x1+2rp

cable pressdowns:
wholestackx15x1 failure
wholestackx13x1 failure
wholestackx11x1 failure

hammer strength plate loaded pressdowns:
4platesx15x1 warmup
10platesx7x1
10platesx8x1 If I wasn't such a pussy, I could've gotten two sets of 8! 


TRAPS!!!  make up day...

135x15x1
315x10x1
500x10x1
600x10x1
675x3x1 (7 plates a side is intimidating....)
600x10x1
500x20x1

[thewickedtruth]

progress pics.







relaxed....

[Honour]

Nice shots Wicked, you look to be very thick mate, and even if you loose a bit of extra body fat I'd say you will still be thick as hell. Nice vascularity in the arms too. Great width on your shoulders as well .

[Honour]

90lbsx4x1 HOW CAN A TRAINER NOT KNOW HOW TO SPOT!!! WHEN I SAY I WANT TO GO PARALLEL TO THE FLOOR WITH IT, THAT'S WHAT I WANT TO DO! DON'T RANDOMLY FUCKING STOP ME WHEN YOU THINK I SHOULD! WASTE OF MY TIME AND MADE IT A HELLUVA LOT HARDER! HAD DO TO SOME REPS OVER! 

LOL gotta hate that.

 How is the elbow mate, i saw one of the other guys was recomending some cream or something to rub into it. Not sure what kind of stuff you guys have over there. We have stuff like "Nurofen" etc!?

[thewickedtruth]

CHEST!!!

smith machine benching: (Doing what I can to rehab my elbow. I noticed the closed grip smith benches didn't irritate them at all. So I benched on it today and worked on hitting heavier sets with higher reps to take advantage of it. )

135x15x1
315x8x1
385x6x1+2rp (10 secs on the pause)
385x6x1+1rp (10 secs on the pause)
405x2x1
405x2x1
415x1x1...10 more pounds ate my lunch. This one was a struggle.
385x5x1
315x8x1

I noticed I do alot of sets in my benching and that in the gym, I don't really think about it and only realize what I've done AFTER the fact. I just like benching. I'm now a firm believer in the ability to TRAIN yourself to change your benching mechanics to suit your needs. After a few workouts of trying to bring my elbows forward instead of straight down and work more like a power press, I'm doing it without thinking about it now and feel as if I come out of hte hole alot EASIER than I did with a more conventional style of pressing. I plan on working with 385 on rest pause sets for awhile until I'm getting sets of 8 easily instead of only getting it with a pause. Thumbless grip seems to make pressing EASIER too though in the back of my mind I'm always waiting for it to slip.

flat dumbbell flyes:

60lbsx15x1
80lbsx10x1
80lbsx10x1

narrow grip plate loaded press for super slow reps to cool down:

225x15x1
225x15x1

DELTS!!!  (Only did the side delts today. My front delts felt hammered after all the pressing. )

supported side lateral dumbbell raises: unilaterally..

50lbsx10x1
70lbsx8x1
70lbsx7x1 right arm and 70lbsx8x1 left arm

cable side laterals: super slow...

50lbsx12x1
50lbsx12x1

I noticed these I feel working the delts more than any other exercise. I don't do them straight out to the side either like most but, instead at a 45* angle away from me. SMOKES the side delts.

[thewickedtruth]

Nice shots Wicked, you look to be very thick mate, and even if you loose a bit of extra body fat I'd say you will still be thick as hell. Nice vascularity in the arms too. Great width on your shoulders as well .

Dude I saw your pics. Are you kidding me? I'll trade you some strength for some of your ripped'ness! ;D Yeah I do like my vascularity. Even at my high body fat percentage I have it. I get alot of it on my neck and traps and shoulders training down my arms but that's it. Nothing anywhere else. Odd huh? I chalk it up to having a family history of high BP! Though the funny thing, when on the juice, it doesn't fluctuate much. Go figure.

[Honour]

Yeah i guess you are lucky with the arms vascularity, kind of thing you can just wear a tee-shirt and flash the guns around a bit .

[thewickedtruth]

back!!!

bent over barbell rows:

135x12x1
315x10x1
405x10x1
405x6x1 gas'd out trying to go slower...
335x12x1

wide grip lat pulldowns: (not the standard handle but the handle where you palms face in... LOVE IT! )

205x10x1
235x8x1
250x4x1
250x4x1 improved in this one!!!

supported incline dumbbell rows: made progress here too!!

80lbsx10x1
100lbsx10x1
100lbsx10x1
100lbsx10x1

narrow grip cable rows to finish:

225x12x1
225x12x1


REAR DELTS!

reverse pec dec flyes: unilaterally...

alot harder after back day than on regular shoulder day..

160lbsx10x1
160lbsx10x1

reverse high pulley cable flyes:

30lbsx15x1
40lbsx12x1
30lbsx15x1

[thewickedtruth]

LEGS!!!


squats:

135x15x1
315x8x1
405x8x1
500x5x1
500x4x1

good mornings:

135x15x1
315x10x1
315x10x1
405x9xoh sweet jesus! I wasn't paying attention and let the bar get too deep down my back and couldn't save it on the 9th rep and had to dump it. Not only did it feel like it tried to rip my arm off but my back looks like I was dragged behind a truck for a few miles. Either way. I've got to learn better bar control and it feels like 405 is a good working set. I don't feel much with 315 but that first rep with 405 really I really felt pull up the entire length of my erectors.

stiff leg'd deads:

135x10x1
315x5x1
500x5x1
515x2x1 that would be progress...

TRAPS!!

barbell shrugs:

135x10x1
315x10x1
500x10x1
600x10x1
675x5x1
695x wouldn1t really call it a rep... no room on the bar for anything more than a 10. WHY DO COMPANIES COAT PLATES?! RUBBERIZE THE FLOOR INSTEAD!! 

I've been told by numerous lifters that I respect that the reason I'm not very large but strong as fuck is because I work with too many heavy sets. I didn't know that was possible. It's been said that with my split and the weight I move, I really should consider cutting DOWN the total sets and drop the volume abit to see if I grow. I'll give it a month or so working like this and see if I see much increase in size. I just don't feel like I'm working hard or hit it hard enough when I do anything less than I normally do. They said just go heavier in fewer sets and go balls out to see how it works for me.

[Honour]

405x9xoh sweet jesus! I wasn't paying attention and let the bar get too deep down my back and couldn't save it on the 9th rep and had to dump it. Not only did it feel like it tried to rip my arm off but my back looks like I was dragged behind a truck for a few miles. Either way. I've got to learn better bar control and it feels like 405 is a good working set. I don't feel much with 315 but that first rep with 405 really I really felt pull up the entire length of my erectors.

You do realise that if that happend to most of us we would be in a wheelchair or worse about now .

[Honour]

I've been told by numerous lifters that I respect that the reason I'm not very large but strong as fuck is because I work with too many heavy sets. I didn't know that was possible. It's been said that with my split and the weight I move, I really should consider cutting DOWN the total sets and drop the volume abit to see if I grow. I'll give it a month or so working like this and see if I see much increase in size. I just don't feel like I'm working hard or hit it hard enough when I do anything less than I normally do. They said just go heavier in fewer sets and go balls out to see how it works for me.

Man seems a little weird to me . I mean aren't you normally only doing 1-2 real heavy sets per exercise? I'm not really quite sure what you mean mate. Do they want you to just do like 2 warmup sets then 1 heavy set and that is it for that exercise? Forgive my ignorance here, I'm just not getting it .

[thewickedtruth]

Man seems a little weird to me . I mean aren't you normally only doing 1-2 real heavy sets per exercise? I'm not really quite sure what you mean mate. Do they want you to just do like 2 warmup sets then 1 heavy set and that is it for that exercise? Forgive my ignorance here, I'm just not getting it .

I always do a good warm up, one set to prep the muscles then right into the heavy work. Like squats, 135, jump to 315, then up to 405 or 500...don't want to risk injury. I'm told I should just do less sets period!

[Honour]

I always do a good warm up, one set to prep the muscles then right into the heavy work. Like squats, 135, jump to 315, then up to 405 or 500...don't want to risk injury. I'm told I should just do less sets period!

Yeah i know you always get in a pretty good warm up thats why it just sounds strange..... if you have the energy just seems a waste to not use it. But your right it is always good to try something new to mix it up .

[thewickedtruth]

Yeah i know you always get in a pretty good warm up thats why it just sounds strange..... if you have the energy just seems a waste to not use it. But your right it is always good to try something new to mix it up .

Yanno if any ONE person told me to cut down my sets, I'd tell'em to go fuck off. Unless someone looks outstanding, has some degrees behind them, or outlifts me, I don't really give them the time of day. Too many M and F know it alls walking around this joint. I try to keep an open mind but c'mon now. I mean I'm growing but at a very very slow rate. Not like I did when I first got started but that's expected. I just feel like I should go until I can't go no more. Not to COMPLETE failure but enough to bomb out at the weight i'm using on each exercise. If I can do more and feel like I haven't really worked it that hard, I usually keep going. I can squat and bench all day. I guess I'm going to hafta put more into the sets I DO instead of less overall sets. I try to pyramid up til I can't go any heavier, then work my way back down to tap myself out completely and cool down. I think hearing myself say that, is exactly why I'm not growing. I can't go any higher, so I start killing myself on the way down to fail it out.

I trained once what I thought what HIT...I'd do one huge drop set to complete failure on EVERY exercise I did and actually LOST ALOT of size and strength. Maybe if I just pyramid'd up, I'd do myself more good than going up and back down.