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Author Topic: splinterhands (quest for 300/400/500 at 181 by year end)  (Read 14348 times)
splinterhands
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« Reply #100 on: August 18, 2009, 07:30:52 PM »

I'll post a picture every month until I hit 181.  Nothing like a posting a shitty picture on the internet for motivation. Roll Eyes

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splinterhands
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« Reply #101 on: August 21, 2009, 04:02:34 AM »

Last two nights, I did several 15-30 minute walks while working.  I also started eating healthier and holding calories to around 2500.  I'm starving. Undecided
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« Reply #102 on: August 21, 2009, 05:06:53 AM »

Dieting is tough.  If it was easy, everyone would be lean and look great.  Good luck and keep it up!  Smiley
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Smiley
splinterhands
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« Reply #103 on: August 21, 2009, 12:01:16 PM »

Dieting IS tough!  I always thought fat people were just lazy (and many are) until my metabolism started changing a few years ago.  Now I can image how it would feel with a horrible metabolism. Sad  Of course excuses don't do anything except make you stay fat. 

I've spent several weeks studying westside type training.  I like the way it's set up.  You have one exercise that you go all out on.  You get one day to go heavy, which I like and one day to go lighter and faster, which I need.  The only thing I don't like is choosing between squats OR deadlifts.  I love deadlifting but really need to work squats.  Anyway, I started today.  I'm going to make every effort to keep M-W-F-S as lifting days the best I can and concentrate on box squats as my main lower body exercise for a while.

Today.  DE lower body

Box squats (speed day)
210lbs X 2reps X 8 sets

Goodmornings
150lbs X 5reps X 4 sets

Abs- a couple minutes of situps, crunches, leg raises

I'll get an hour or so of low impact cardio in this evening.  I'm working on eating five 500 calorie meals a day.  I'll start making more changes as needed once I stop losing weight. 

I'm still starving.

edit-30 minutes tough running on my hill then another 15 minutes slower on flat.

Weight- 200  Sad  More than I thought.

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11venthhour
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« Reply #104 on: August 22, 2009, 12:48:51 AM »

well if it makes you feel better, i am lazier and fatter, my will power sickens everyone Grin Angry Cry
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splinterhands
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« Reply #105 on: August 22, 2009, 11:14:21 AM »

well if it makes you feel better, i am lazier and fatter, my will power sickens everyone Grin Angry Cry

 Grin  Thanks buddy.  I think. Huh
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splinterhands
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« Reply #106 on: August 22, 2009, 07:40:33 PM »

Benchpress  (DE-speed day)
150lbs X 10 reps
150lbs + (62lbs chain) X 3 reps  - 8 sets as quick as I could move the bar
I added a few light sets of dumbell rows inbetween the first few sets to help loosen up.

Closegrip Bench
200lbs + 62lbs chain X 3 reps
220lbs + 62lbs chain X 2 reps
230lbs + 62lbs chain X 2 reps  Smiley Smiley Smiley  (this was a previous PR for one rep) Smiley

A few minutes of combination front laterals + tricep extensions + overhead press with 25 lbs plate.  This is for stretching out the shoulders and triceps

a few minutes of abs.

My close grip benches are really coming along well.  I really feel strong on these. Cool
I've kept calories down to 2200 so far.  That leaves me 300 calories to snack with before bed. Smiley  Still starving.
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splinterhands
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« Reply #107 on: August 23, 2009, 07:45:23 PM »

Several short walks while working.  More importantly kept calories to 2400. Cool 

I'm really pumped about my new training routine, I can't wait to get through a few months and see how it goes.  I'm attempting to add 20 to my bench and deads and 40 to my squats while dropping 18lbs of fat by the end of October. 
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Zach Trowbridge
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« Reply #108 on: August 24, 2009, 12:10:25 PM »

For what it's worth, you don't necessarily have to choose between squats and deadlifts.  On ME lower days your main movement is always a squat, dl or good morning variation, but there's nothing saying that you can't use what you didn't max on for supplemental or accessory work.  For example, last Tuesday I did max good mornings off pins for 3 reps, then stiff-leg sumo rack pulls, then 12" low box squats for sets of 10.  Good mornings were my max movement, rack pulls were supplemental (slightly higher reps and not completely maxed out), and box squats were used for accessory work for the quads (close stance and deep).

Also, on DE days it's pretty normal to do deadlifts for 6-10 singles after your speed squats.  Just remember that the idea behind DE day is to work on form and to never, ever miss a weight, even on the weeks when you work up to doubles or singles after speed work.
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splinterhands
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« Reply #109 on: August 24, 2009, 05:37:42 PM »

Thanks Zack.  That makes perfect sense.  I'm getting ready to give it a shot now.
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splinterhands
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« Reply #110 on: August 24, 2009, 06:28:00 PM »

Lower body ME

I lowered my squat height by another inch or so.

box squat
150lbs X 10reps
220lbs X 5 reps
270lbs X 5 reps
320lbs X 1 rep
350lbs X 1 rep  (new PR)  Smiley Smiley Smiley
350lbs X 1 rep Pushed so hard I think I broke blood vessels in my neck/face, but I got that mother fugger up again. Grin  I have a slightly pulled muscle in my groin that hopefully will be healed by next week.  I don't think it's anything serious and it only hurts at the very bottom of my squat.

SLDL  These are getting easier, although I have a mental block about going all out and hurting my back doing them. Undecided
150lbs X 6reps
160lbs X 6reps
160lbs X 6reps

Leg extensions  2 sets light weight, good stretch and held at the top for around 12 reps.

Zack I don't know how you do squats and deadlifts the same day.  I just don't have that much endurance...yet.

I've kept calories under 2400 so far.
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Zach Trowbridge
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« Reply #111 on: August 25, 2009, 11:04:54 AM »

Stop trying to max more than once in a day!  Take a PR and be happy with it. 
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splinterhands
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« Reply #112 on: August 25, 2009, 03:32:29 PM »

Take a PR and be happy with it. 

Two makes me twice as happy though. Smiley 
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11venthhour
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« Reply #113 on: August 25, 2009, 07:43:05 PM »

Two makes me twice as happy though. Smiley 

but it makes the CNS very sad Cry but yeah PRs Grin
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splinterhands
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« Reply #114 on: August 25, 2009, 10:16:40 PM »

Long term I'm sure it's not good for you at all but it's addictive as hell though.  Now that I'm training M-W-F-S I'll really have to ease up some.  Before I would sometimes take 3-4 days between training days and had plenty of time to recover.
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Zach Trowbridge
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« Reply #115 on: August 26, 2009, 08:06:39 AM »

Long term I'm sure it's not good for you at all but it's addictive as hell though.  Now that I'm training M-W-F-S I'll really have to ease up some.  Before I would sometimes take 3-4 days between training days and had plenty of time to recover.

In my experience you'll make the best progress when you hit small PR's and leave a little left in the tank for next time.  There's a lot of psychological problems with missing too many weights too often in that you begin to almost expect that you're going to miss, along with the demands on the CNS as was mentioned earlier.

Basically, you should feel 100% confident that you're going to hit a lift before you take it.  Doesn't always work out but if you doubt yourself before you get under the bar then you're pretty well fucked from the get-go.
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splinterhands
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« Reply #116 on: August 26, 2009, 06:43:01 PM »

Benchpress ME

I had a headache all day from staring at a too small computer screen.  Started working out and just didn't really feel it so I decided to go off the pins to save the shoulders.  This is not my finest work but here goes.

Bench off the #7 pin (about 6 inches off chest)
150lbs X 10 reps
150lbs X 5 reps
220lbs X 5 reps
270lbs X 3 reps
300lbs X 1 rep  felt heavy as shit but technically a PR since I don't have a previous record for it.

tricep extensions with dumbell
side and rear lateral
shrugs with dumbells

The best thing I can say is that this workout is over and I got some work in.  Headaches freaking suck!!

I'm down a solid 3-4lbs and have done good staying on my diet.  Actually the lack of calories may be playing a role in the way I feel. Undecided
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splinterhands
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« Reply #117 on: August 29, 2009, 04:27:00 PM »

Lower body DE- this was supposed to be yesterday's workout but I had to work 15-16 hour days on both Thursday and Friday.  Wasn't really feeling like doing squats after all that.

Box squats
220lbs X 2reps X 8 sets

Goodmornings
150lbs X 10 reps
180lbs X 5 reps
180lbs X 5 reps
180lbs X 5 reps

a few minutes of abs

Not a bad workout.  I could still feel a pain in my groin when I squatted wide.  That forced me keep my feet closer than normal.  I felt pretty strong overall though.
 
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splinterhands
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« Reply #118 on: August 30, 2009, 11:55:29 AM »


Bench press DE

Bench press with chains (8 sets)
150lbs X 10 reps final warm up set
150lbs +62lbs chain X 3 reps
150lbs +62lbs chain X 3 reps
160lbs +62lbs chain X 3 reps  X last 6 sets

Close grip bench

150lbs + 62 chain X 3 reps
200lbs + 62lbs chain X 2 reps
220lbs + 62lbs chain X 2 reps

tricep extensions, dumbell presses overhead, laterals, dumbell rows- all light weight.
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splinterhands
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« Reply #119 on: August 30, 2009, 02:24:14 PM »

I got talked into joining a "fitness center" with my wife.  We walked 25 minutes on treadmill then did a light set of circuit of about 15-20 minutes.  My problem is that they have some really cool accessory machines.  They don't allow chalk or chains and I doubt I could bring a box in to squat with.  However, it would be nice to head over AFTER my main exercises and use the leg press, ab machines, leg curls, hyper machines and so on.  That's my plan...to do my main exercises here and head straight over and finish up.
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« Reply #120 on: August 30, 2009, 09:11:15 PM »

interesting log..

curious to see if you find success in some of these training protocols..


design them yourself?
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splinterhands
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« Reply #121 on: August 31, 2009, 04:59:06 PM »

interesting log..

curious to see if you find success in some of these training protocols..


design them yourself?

Not really.  What I'm doing now is supposed to be a type of westside.  Most of what I've done to this point is give a day each to bench, deads and squats and a day for accessory's.  I think I've just about got all the easy gains that way so I'm trying to settle into a more long term way to keep gaining.

Any advice?
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splinterhands
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« Reply #122 on: August 31, 2009, 06:44:35 PM »

Kinda pussed out...

Leg press machine

Stack Huh lbs X 10 reps X 4 sets
leg extensions ???lbs X 10 reps X 2 sets
lower back hypers- 2 sets X 8 reps
machine rows 2 sets X 8 reps

20 minutes on a treadmill.
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« Reply #123 on: August 31, 2009, 07:07:30 PM »

Keep it up man. Strong guy for your size.
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11venthhour
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« Reply #124 on: August 31, 2009, 09:10:04 PM »

I got talked into joining a "fitness center" with my wife.  We walked 25 minutes on treadmill then did a light set of circuit of about 15-20 minutes.  My problem is that they have some really cool accessory machines.  They don't allow chalk or chains and I doubt I could bring a box in to squat with.  However, it would be nice to head over AFTER my main exercises and use the leg press, ab machines, leg curls, hyper machines and so on.  That's my plan...to do my main exercises here and head straight over and finish up.

box squat, just stack the reebok steppers and squat to that, should work for now.
just sneak chalk in your pocket in a samich baggie, chalk up in the bathroom, you know like a weirdo, its what i do!
just don't get invited to leave like rip!
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