"Everybody pities the weak; jealousy you have to earn." [Archive]

PumpinPaddy

09-15-2008, 12:29 PM

So, its time for me to start my journal, i thought id use that quote as my title, because the ultimate goal is to have a body to make people jealous

a little about myself

Stats
Age: 19
Height: 6'3
Weight: 201lbs
BF% : 13.5%
Squat: 310lbs x 3
Deadlift: 420lbs x 2
Bench: 180lbs x 5 (i have only been barbell benching for 1 week)

Goals
-To continue putting on the pounds, planning on bulking to 240lbs, assuming i keep below 17%
-I also want to keep putting up higher numbers on my big lifts - in the future i might consider powerlifting

Split
Back/Traps
Chest/tri
Legs
Shoulder/bi

-I workout 5x/week, so each muscle group is worked every 6 days
-I have been using this split for approx 5 months, but I am still seeing great progress, so I feel no need to make any dramatic changes
-I am currently working in a mixed rep range, usually 2 sets of 5-7 reps, and 2 of 9-12, although I will go for a double/triple on squats/deads

Lifting Experience
-I have been lifting seriously for 1 year, but I have only been training smartly since the start of this year, and Ive really seen my gains come since then
- I have gained 40lbs in 12 months, some progress pics below

Sept. 07
http://i301.photobucket.com/albums/nn41/Paulo899/Me2.jpg
http://i301.photobucket.com/albums/nn41/Paulo899/Me3.jpg

Jan. 08
http://i301.photobucket.com/albums/nn41/Paulo899/frontkz2-1.jpg
http://i301.photobucket.com/albums/nn41/Paulo899/CIMG0770.jpg
http://i301.photobucket.com/albums/nn41/Paulo899/CIMG0779.jpg

Now
http://i301.photobucket.com/albums/nn41/Paulo899/IMAG0002-1.jpg
http://i301.photobucket.com/albums/nn41/Paulo899/IMAG0009-2-1.jpg

PumpinPaddy

09-15-2008, 12:30 PM

http://i301.photobucket.com/albums/nn41/Paulo899/IMAG0011-1.jpg
http://i301.photobucket.com/albums/nn41/Paulo899/IMAG0009-1-1.jpg

PumpinPaddy

09-15-2008, 12:43 PM

[b]Back/Traps[b]
- had a good workout today, hit a new Pr on the deadlift for the 3rd week running - 420lbs x2, and my back feels that it has been well worked today

Pullups
10 (BW)
8 (+15lbs)
7 (+15lbs)

Deadlifts
200lbs x 11
315lbs x 7
365lbs x 5
420lbs x 2
235lbs x 10

Barbell Rows
160lbs x 9
170lbs x 7
170lbs x 7
150lbs x 11

Lat Pulldowns
175lbs x 9
195lbs x 7
195lbs x 7
160lbs x 12

High rows
175lbs x 12
190lbs x 7
190lbs x 7

Hang Cleans
110lbs x 6
100lbs x 6
100lbs x 6

Leg raises
2x30 (15 weighted/15 unweighted)

*I forgot to mention above that I work abs on Mon/Wed/Fri

Tomorrow is Chest/Tri day, looking forward to continuing with my bench progress injury-free

PumpinPaddy

09-16-2008, 11:09 AM

Notes

- Wasnt lifting as much as usual, i think traps yesterday affected my pressing- i might have to start working them with chest - its the only time they wont interfere with any of my other workouts. However, it was still a great workout, form > weight, so even if I was 5lbs lower on some lifts, I still felt it
- My triceps really fatigued on the last 2 sets of cable pushdowns - i think i will start doing 6 direct sets instead of 8, as ive just started bb benching, and along with dips, they are getting well worked indirectly
- 2nd week of bb pressing pain free - feels good :)

Workout

Barbell Bench
155lbs x 10
165lbs x 7
175 x 4
145 x 10

Dips
25lbs x 12
35lbs x 8
45lbs x 6
BW x 15

Incline DB
58's x 10
62's x 7
62's x 7
62's x 7

DB flyes
35's x 12
40's x 10
35's x 12

DB extension
76lbs x 10
76lbs x 10
76lbs x 8
70lbs x 10

Cable pushdown
78lbs x 7
78lbs x 7
68lbs x 7
55lbs x 9

*The weights for the cable pushdown are not accurate - depending on what station i do it on, I can do 7 reps @ 78lbs, or 7 @ 100lbs, so im guessing its somewhere in between

- Tomorrow is legs day - my favorite - really looking forward to it

PumpinPaddy

09-17-2008, 11:19 AM

Notes
- Overall a great workout - legs got hit from every possible angle, just aswell i dont plan on walking much tomorrow :)
- Had a major fail on squats - i was aiming for a 3rm of 315lbs, but i struggled with one, and ended up in a good-morning position on the second. It probably wasnt a good idea after a 2rm on deads on monday, as my lower back was still feeling it. For the next few weeks, i am going to focus on my 5rm on squats, i feel sets of 5 work best for me. (currently @ 290, hope to go to 315)
- I would 100% recommend this leg workout to anyone

Warm up
Leg extension
175lbs x 10
Leg press
450lbs x 8

Workout

Back Squat
135lbs x 10
250lbs x 7
280lbs x 5
315lbs x 1
185lbs x 20

Front Squat / BB lunge Superset
175lbs x 8 / 110lbs x 14 (7 each leg)
185lbs x 7 / 110lbs x 14
200lbs x 5 / 110lbs x 14

Lying Leg Curls
135lbs x 10
135lbs x 10
125lbs x 12

Calf raise
Drop set - 245lbs x 10, 210lbs x 10, 175lbs x 10 (Standing)
Drop set - 175lbs x 10, 155lbs x 10, 135lbs x 10 (Seated)

Clean & Front Squat
100lbs x 20

Leg Raise
2x30 (15 weighted/15 unweighted)

- Tomorrow is rest day, depending on my leg recovery, i may do some sprints, if they are too sore i will go for a swim & sauna

PumpinPaddy

09-19-2008, 01:30 PM

Notes
- Another good workout , i focused on my side delts as they need the most work, they were worked pretty well
- I decided i would go high rep on iso's, and mainly low reps for compounds
- No abs today - I got them done with my cardio last night (couldnt do it outside - rain)
- Good bicep session too, although they felt pretty flat pre-workout, much fuller now - probably all in my head though
- I like doing bicep exercises where i can really squeeze the contraction - rope hammer curls are the best for this imo.

Workout

DB Shoulder Press
58's x 10
62's x 7
68's x 5
62's x 7

Cable Lateral Raise
25lbs x 10 (each side)
30lbs x 8 (each side)

Seated DB lat raise
26's x 12
30's x 8
26's x 12

Arnold Press
35's x 12

Behind The Neck Press (Machine)
110lbs x 8
120lbs x 6
110lbs x 8
95lbs x 12

Behind Back wrist Curls
100lbs x 12
100lbs x 12

Rope Hammer curls
8
8
8

* not sure on weight - same as tri pushdowns, it said 110lbs, but i doubt that

Machine Preacher
45lbs x 8 (each arm)
55lbs x 7

Alternating DB Curls
30's x 7
30's x 7
- Drop set
30's x 6
22's x 6

- Tomorrow is Back/Traps day

PumpinPaddy

09-20-2008, 10:51 AM

Notes
- Slightly strained my back on 380 x 5 deadlift (hence why i only got 4), so I never got to do 405 x 4 - my back is quite stiff - i might go higher rep on deadlifts for the next few weeks - it will get complete rest from now until legs on Tuesday
- If you compare this workout to my previous back workout, you will see a lot of different exercises, however, i try to keep the same basic movements, it helps keep it fresh, and i enjoy hitting my muscles from a slightly different angle - this is the same with most of my workouts - I will have 3/4 constant exercises, and then maybe ill pick 2 from 5 others
- Apart from DLs, it was a great workout, great back pump - I done the chest supported db rows in order to make sure no more strain was put on my lower back from bb rows

Workout

Pullups
BW x 10
+15lbs x 8
+20lbs x 7

Deadlifts
185 x 12
315 x 7
330 x 6
380 x 4

Chest supported DB rows
54's x 12
62's x 8
66's x 7
58's x 10

Lat Pulldowns
175lbs x 8
195lbs x 7
195lbs x 7
167.5lbs x 15 (rest-pause)

Machine Pullovers
220lbs x 8
220lbs x 8

Seated Rows
135lbs x 7
135lbs x 7

Hang Cleans
110lbs x 6
110lbs x 6
110lbs x 6

Tomorrow is off day - looking forward to watching some TV and chilling, maybe even a slice or 2 of pizza :)

fusionchick

09-20-2008, 10:54 AM

1st in! your doing great!!! Cant wait to see what else you can do!

p.s Be careful with your back, please don't hurt yourself!!

PumpinPaddy

09-20-2008, 11:07 AM

1st in! your doing great!!! Cant wait to see what else you can do!

p.s Be careful with your back, please don't hurt yourself!!

Thanks!

repped for being the first reply in my thread - hopefully the first of many

also, I always listen to my body, im not going to risk a serious injury by doing something I shouldnt - hopefully the recovery will be quick though

PumpinPaddy

09-22-2008, 11:07 AM

Notes
- Another v.good workout - Ive had a great run recently, ive been lifting well and growing. This is partly due to consistancy, I have been able to workout at the same time every day, eat at the same time and get loads of rest- Im starting back at college next week, but my schedule is pretty good, so hopefully i can continue improving
- I did incline bb for the first time today (which explains the crappy numbers!), and i just focused on nailing thye form - some people say it brings delts in too much, but it worked well for me - I am confident of getting 135lbs x 7 next time out
- I took my own advice and only done 6 direct sets for tris, they feel a lot less overworked today, and I was able to complete all my sets.

Workout

Flat DB Bench
65's x 10
75's x 7
75's x 7
55's x 15

Dips
+35lbs x 10
+45lbs x 7
+50lbs x 6
BW x 15

Incline BB
105lbs x 10
120lbs x 7
130lbs x 7
105lbs x 10

DB Flyes
40's x 12
45's x 8
40's x 12

DB Extensions
75lbs x 7
65lbs x 10
65lbs x 10

Cable Pushdowns
85lbs x 7
85lbs x 7
85lbs x 7

Leg Raises
30 x 3 (15 weighted, 15 unweighted)

Cable Flyes
150lbs x 12

- Legs Tomorrow!

goldenarms

09-23-2008, 04:06 AM

just thought id drop by, must be hard putting on mass on a tall frame....kudos to you.

PumpinPaddy

09-23-2008, 04:34 AM

just thought id drop by, must be hard putting on mass on a tall frame....kudos to you.

thanks man, all comments are appreciated

yea, its not as easy to see gains on a tall frame, but then again, you can bulk for longer, as any fat gains are distributed over a larger area

PumpinPaddy

09-23-2008, 11:21 AM

Notes
- On yesterdays workout - i got mild doms in my chest today, which doesnt usually happen to me, i guess its probably the incline bb
- I swapped my front squat/lunge superset for a leg press(45 deg.)/lunge superset - was a great workout, i think i will alternate front squats and leg press to superset with lunges from now on
- Im pretty happy after receiving a complement at my gym today. One of the instructors (a 250lbs+ competitive bodybuilder) was doing a programme for some guy, and i was squatting, he told the guy i was the best trainer in the gym, and to watch my form and he wouldnt go wrong. I know people say they dont care about complements, but theyre always nice, even if some people wont admit it
- I could only do 1 set of calf raises, they just couldnt take the weight at the end of my workout - i may have to schedule them for a different day from now on, but i need to make sure theyre not the day before / after legs or back, which limits me

Workout

Back Squat
135lbs x 12
225lbs x 10
250lbs x 7
275lbs x 5
280lbs x 5
190lbs x 19 (was aiming for 20, but didnt want to risk my lower back on that last rep after saturdays minor strain)

45 deg. Leg Press / BB lunge Superset
440lbs x 10 / 110lbs x 7 (each leg)
505lbs x 8 / 110lbs x 7 (each leg)
565lbs x 4 / 110lbs x 7 (each leg)
465lbs x 10 / 110lbs x 7 (each leg)

SLDL
185lbs x 10
200lbs x 7
200lbs x 7

Standing calf raise
Drop set - 245lbs x 10, 210lbs x 10, 175lbs x 10 (Standing)

Clean & Front squat
105lbs x 20

- Tomorrow is Shoulders / Biceps / Forearms

PumpinPaddy

09-24-2008, 11:23 AM

Notes
- Still feeling the effects of legs yesterday - i have pretty bad doms in my glutes, hams, and inner quad, im guessing its due to the leg presses, but it didnt interfere with todays workout, which is good
- Changed up my shoulder routine quite a lot today, but the movements were still the same, i did standing lat raises, and bb front raises.
- I done much better on the smith BNP than usual, i think it may be due to the fact ive been using the hammer strength BNP for a few weeks
- Shoulders got hit really well today, which is why enjoy varying my exercises, you really can feel different areas being worked. As usual, I got an insane bicep pump

Workout

DB shoulder press
58's x 10
62's x 7
68's x 5
62's x 7

Standing lat raise
26's x 10
30's x 8
30's x 8
26's x 10

BB Front Raise
45lbs x 10
55lbs x 7
45lbs x 10

Smith BNP
85lbs x 12
100lbs x 8
110lbs x 7

Behind Back Wrist Curls
100lbs x 11
100lbs x 11

Rope Hammer Curls
8
8
8 (machine weight not correct)

Machine Preacher Curls
45lbs x 7 (each arm)
45lbs x 7
45lbs x 7

Alternating DB Curls (Standing)
30's x 7
30's x 7
Drop set
30's x 5
22's x 6

Ab Bridge / Leg Raise superset
45 secs. / 30 (15 weighted / 15 unweighted)
45 secs. / 30 (15 weighted / 15 unweighted)

- Tomorrow is a rest day, i will do either 20 mins on the stairmaster or eliptical. depending on my legs, and go and recover in the steam room for a while

user787877877

09-25-2008, 05:42 PM

subbed:D

PumpinPaddy

09-26-2008, 11:55 AM

Notes
- Awesome back pump today, i always seem to have great workouts when i have pizza before hand.
- Back was 99% recovered from saturdays strain, in fact i was actually more concerned about the DOMS in my glutes / hams for deadlifts, although i still only went for a conservative 3 rep set @ 405 as my heaviest.
- I have a slight elbow injury, from throwing a football yesterday, didnt affect me today, but may cause problems for chest / tri tomorrow, although it is recovering
- Got a new pr of 185 x 5 on bb rows (yay!)

Workout

Pullups
BW x 11
+25lbs x 8
+25lbs x 6

Deadlifts
180lbs x 10
315lbs x 6
360lbs x 5
405lbs x 3
250lbs x 11

BB rows
160lbs x 9
170lbs x 7
185lbs x 5
15olbs x 12

Lat Pulldowns
175lbs x 9
195lbs x 7
175lbs x 9
165lbs x 12

Chest Supported DB Rows
62's x 8
66's x 5
58's x 10

Hang Cleans
110lbs x 6
105lbs x 6
105lbs x 6

Calf Raises
Drop set - 245lbs x 10, 210lbs x 10, 175lbs x 10 (Standing)

Tomorrow is chest/tri

Stretch23

09-26-2008, 09:01 PM

good luck subbed

PumpinPaddy

09-27-2008, 11:10 AM

good luck subbed

Thanks man, i appreciate it

Notes
- Not the best chest workout ive had, never really got into 5th gear. Still a decent workout, but my back/trap workout is really starting to affect my pressing, dips and flyes went brilliantly , so im going to have to play around with my split a little, although it will be virtually impossible for me to keep chest away from shoulders and back, while keeping back from being after legs
- I didnt go for flat bench today, my elbow was still slightly sore.
- Tris got a brilliant workout, really pumping hard.

Workout

Dips
+35lbs x 12
+45lbs x 7
+55lbs x 6
BW x 16

Incline bb
105lbs x 10
125lbs x 7
145lbs x 6
105lbs x 12

Decline DB
60's x 10
60's x 10
65's x 7

DB Flyes
40's x 12
45's x 9
40's x 12

Tricep DB extensions
75lbs x 10
75lbs x 8
75lbs x 8

Cable pushdown
85lbs x 8
85lbs x 8
75lbs x 10

Tomorrow is a rest day for me, gonna be ready to hit legs hard on Monday!!

PumpinPaddy

09-29-2008, 11:24 AM

Notes
- Overall a very good workout, i decide to do 3 sets back and 3 sets fronts squats, only prob was on my third set of back squats, i put my belt on a notch too tight, and got a pain in my mid-upper back on my 4th rep. I was worried I had bruised or cracked a rib, its still a bit sore, but i dont think its too serious. However, for the next few sets (front squats) my lungs were giving out before my legs, so i wasnt performing at 100%
- On the whole chest / traps issue, ive decided to do traps with shoulders from now on
- I am going to start doing box squats, i will still keep back squats, maybe alternating each week, or doing 3 sets box, 3 sets back squats. I have decided to do this to (i) increase my squat max (ii) improve my flexibility, which is very poor atm
- I am starting back at university tomorrow, but i got lucky with my timetable, and I will only have 2 days per week.

Workout

Back Squat
225lbs x 10
250lbs x 7
275lbs x 4

Front Squat
185lbs x 7
195lbs x 6
135lbs x 15

45 deg. Leg press/ BB lunge superset
440lbs x 10 / 110lbs x 7 (each leg)
565lbs x 6 / 110lbs x 7 (each leg)
505lbs x 9 / 110lbs x 7 (each leg)

Lying Leg Curls
135lbs x 10
145lbs x 8
125lbs x 10

Calf Raise
Drop set - 245lbs x 10, 210lbs x 10, 175lbs x 10 (Standing)
120lbs x 20 (seated)

Ab Bridge / Leg Raise superset
45 secs. / 30 (15 weighted / 15 unweighted)
45 secs. / 30 (15 weighted / 15 unweighted)

- Tomorrow is shoulders / biceps / traps day

PumpinPaddy

09-30-2008, 01:21 PM

Notes
- First day back at college, had to work out later than usual, but I had a great workout, all my sets seemed to do exactly what I wanted, rear delts and traps feel great
- A few more sets than usual due to moving traps, but I was still only in the gym for about 70mins
- I took some new progress pics today, I will post them when they are fully uploaded in a few mins.

Workout

DB Shoulder Press
58's x 10
62's x 8
68's x 6
62's x 8

Seated Lat Raise
30's x 8
30's x 8
22's x 15

Alternate with

Standing One Arm Lat raise
30lbs x 10 (per arm)
35lbs x 7 (per arm)

Machine BNP
115lbs x 10
135lbs x 5
120lbs x 9

Hang Cleans
110lbs x 6
110lbs x 6
115lbs x 6

Behind Back Wrist Curls
95lbs x 11
95lbs x 11

BB Curl
85lbs x 8
95lbs x 7
70lbs x 15

Machine Preacher
45lbs x 7 (per arm)
55lbs x 6 (per arm)
45lbs x 7 (per arm)

Rope hammer curls
90lbs x 8
90lbs x 8
90lbs x 8

PumpinPaddy

09-30-2008, 01:48 PM

Heres the first 2, there are more, but they are taking forever to upload

*Note* these were taken at 9pm, after a full day of eating, pretty bloated, about 10lbs more than I weigh in the morning

PS: I know my chest is pathetic, im using these pics as motivation

http://i301.photobucket.com/albums/nn41/Paulo899/CIMG1038-1.jpg

http://i301.photobucket.com/albums/nn41/Paulo899/CIMG1042-1.jpg

PumpinPaddy

09-30-2008, 02:34 PM

http://i301.photobucket.com/albums/nn41/Paulo899/CIMG1044-1.jpg

PumpinPaddy

10-01-2008, 12:02 PM

Notes
- Had an OK workout today, deads were poor, my back was generating no power, my legs were doing all the work. Also, my back was pretty fatigued by the time I got to the machine rows, Im putting it down to the fact that I had an unexpected delay before my workout, so my pre-workout meal ended up being 1.5 hrs before. I probably should have eaten again and waited a while, but I didnt know it would have such an effect.
- I directly worked my obliques for the first time today, I was always worried about getting to thick in my waist, but they need it, and felt pretty good
- From Friday I will start my new routine. I will post more about it in my next post, I havent decided what it will be yet, but the main goal is to bring up my chest. I will just write some notes for myself, but it'd be great if anyone could chip in, I always love to get an outside opinion. My current routine is great , but it has served its purpose.

Workout

Pullups
BW x 12
+25lbs x 8
+15lbs x 10

Deadlift
340lbs x 6
385lbs x 4
385lbs x 8
225lbs x 10

BB rows
160lbs x 10
180lbs x 7
190lbs x 6
145lbs x 15

Lat Pulldowns
175lbs x 10
175lbs x 10
190lbs x 7
165lbs x 15 (RP)

One arm machine rows
90lbs x 10 (per arm)
100lbs x 8 (per arm)
90lbs x 9 (per arms)

Cable crunch
85lbs x 30
85lbs x 30

Oblique side bends
25lbs x 20 (each side)
25lbs x 20 (each side)

PumpinPaddy

10-01-2008, 01:08 PM

OK, so ive done some thinking about this, and I think Ill try and bring it back to basics:

5 days/week
split routine
3 exercises per group, 6 sets each (3 for arms)
focus on pyramid sets
_____________________________________________

Mon: Shoulders / abs
Tue: Arms
Wed: Back
Fri: Chest
Sat: Legs

An example of a workout would be

Chest
-DB Bench
20
15
12
10
8
6

-Incline BB
20
15
12
10
8
6

-Weighted Dips
20
15
12
10
8
6

You get the idea....

I am not 100% set on this, but im going to think it over

sickonstorm

10-02-2008, 02:25 PM

PumpinPaddy

10-03-2008, 01:22 PM

no wonder you hate me so much 200 pounds and smaller than me and now isee your weaker also.

el oh el

PumpinPaddy

10-03-2008, 01:35 PM

Notes
- First workout of my new routine today, I decided to go with the template above. It was an awesome workout, my chest was pumping like crazy. I am not used to doing high reps, so I had to use some rest-pause on some higher rep sets, mainly because I wasnt used to holding the weight for that long
- I had planned to do bb bench, but my chest was shattered after dips and db incline, so i used the hammer strength, as I wanted to focus on negatives
- Also, the biggest guy in my gym (a competitive bb'er) asked me if I wanted to train with him, I was pretty happpy about that

Workout

Dips
BW x 20
+25lbs x 15
+35lbs x 10
+45lbs x 7

Incline DB
45's x 20
50's x 15
55's x 12
62's x 10
65's x 8
70's x 6

Hammer Strength Bench
115lbs x 20
140lbs x 15
150lbs x 12
155lbs x 10
160lbs x 7
Drop Set 4x160->85(-20lbs each time)

DB Flyes
30's x 20
35's x 15
40's x 10
55's x 6

Tomorrow is Legs

sickonstorm

10-04-2008, 02:21 AM

PumpinPaddy

10-04-2008, 03:44 AM

strong hammer bench breh.

lol strong hate

im goin to order some of these
http://www.jaycutler.com/photos/store.htm#Hata

PumpinPaddy

10-04-2008, 09:38 AM

Notes
- Wow, what a workout ... only done 16 sets for legs, but the higher reps really destroyed them. I was close to tears by my 4th set of lunges
- Squats went great, i love doing legs on saturdays, the gym is empty, and I can grunt and really push myself without those annoying looks. I changed my squat stance aswell, feet closer together, toes not as pointed, and really focused the weight on my heels - i was able to go slightly deeper, and really stretch those quads.

Workout

Squats
160lbs x 20
230lbs x 10
230lbs x 10
260lbs x 8
260lbs x 8
280lbs x 6

Leg Press
400lbs x 20
430lbs x 15
455lbs x 12
500lbs x 9
550lbs x 6

Alternating with:

BB Lunge
95lbs x 12 (each leg - 24 reps total)
95lbs x 12 (each leg - 24 reps total)
105lbs x 10 (each leg - 20 reps total)
110lbs x 9 (each leg - 18 reps total)
110lbs x 9 (each leg - 18 reps total)

Standing Calf Raise
205lbs x 15
205lbs x 15

PumpinPaddy

10-06-2008, 12:26 PM

Notes
- Had a strange workout today - it had absolutely no flow (if that makes sense), which was my own fault, but my shoulders feel like they had an amazing workout
- I did BNP before DB presses, and I now realise I should not do both in the same workout, or at least not 5+ sets for both. From now on , i think I will do 1 type of press (6 sets), and 2 other exercises (3 sets each) for shoulders, as I was fatiguing very early
- decided to do front bb shrugs instead of hang cleans for traps, just to change things up, and it worked pretty well.

Workout

Smith BNP
75lbs x 20
90lbs x 15
100lbs x 10
100lbs x 10
105lbs x 8
110lbs x 6

DB Press
40's x 20
50's x 15
60's x 10
60's x 9
65's x 7

Rear delt machine
stack x 15
stack x 15

Seated Front Raise
40's x 8
35's x 12

Front BB shrug
185lbs x 15
235lbs x 10
200lbs x 12

Leg raises
30 (15 weighted / 15 unweighted)
30 (15 weighted / 15 unweighted)

- Tomorrow is arms day

piszczel

10-06-2008, 01:33 PM

Wow strong lifts

Impressive squat

Subbed

PumpinPaddy

10-06-2008, 01:43 PM

Wow strong lifts

Impressive squat

Subbed
thanks, its just a pity my bench = failure (as tallguy keeps reminding me)

shay14

10-06-2008, 01:48 PM

sick journal, i negged the tool

PumpinPaddy

10-06-2008, 01:56 PM

sick journal, i negged the tool

thanks man, this journal thing is addictive!

sickonstorm

10-06-2008, 02:00 PM

lol strong hate

im goin to order some of these
http://www.jaycutler.com/photos/store.htm#Hata

WOW LOLS.

PumpinPaddy

10-07-2008, 01:51 PM

Notes
- Okay, so today was my first dedicated arms day in a long time - i never really liked doing it, but i thought id give it a go with my new routine. It went great, as good as I could have hoped for - I was lifting a few extra lbs on each set, as my arms hadnt been pre-fatigued with other muscle groups. I didnt go with the same template as with other muscle groups, i think 5/6 sets of any arms exercise is overkill, 9 sets each was perfect.
- I know a lot of people like to superset bi & tri exercises, but im not a huge fan of supersets, so I alternated instead.
- It was also the first time in a while that I done CGBP, it will definately be a fixture from now on, really killed my tris, they feel fuller than ever
- I have also found that my bis dont really respond to high reps, so i went with 8-12 for them, and 10-15 for tris

Workout

Dips
BW x 15

Superset

Chins
BW x 15

Behind back wrist curls
95lbs x 12
95lbs x 12

CGBP
105lbs x 15
120lbs x 12
130lbs x 10

Alternate with:

Alternating DB Curls
30's x 12
35's x 10
35's x 10

DB extension
65lbs x 15
70lbs x 12
75lbs x 10

Alternate with:

One-arm machine preacher
45lbs x 12
55lbs x 10
45lbs x 12

Tri pushdown
85lbs x 12
90lbs x 10
85lbs x 12

Alternate with:

Rope Hammer curls
85lbs x 10
85lbs x 10
95lbs x 8

-tomorrow is back day

PumpinPaddy

10-08-2008, 12:38 PM

Notes
- Good, solid workout today - pyramiding really tears my lats up
- Forgot my flat-soled shoes for deadlifts, so I just done them in my socks, it actually worked really well - my sets felt a lot easier than usual, although I probably could have used an extra boost on my 3rd rep @ 412lbs.

Workout

Deadlift
250lbs x 12
315lbs x 8
355lbs x 6
412lbs x 2

Bent over rows
135lbs x 20
150lbs x 15
160lbs x 12
170lbs x 10
185lbs x 6

Lat Pulldowns
150lbs x 15
165lbs x 12
175lbs x 10
195lbs x 8

One-arm DB rows
60lbs x 15
65lbs x 12
75lbs x 9
85lbs x 6

Standing Calf Raise
Drop set - 245lbs x 10, 210lbs x 10, 175lbs x 10

- Tomorrow is going to be cardio & abs

PumpinPaddy

10-11-2008, 05:52 AM

Notes
- Im having computer problems, so Im only getting to write up yesterdays workout now
- Pretty good workout, i decided beforehand that i would use rest-pause on my 3 heaviest bench sets, as my goal is to bring it up to the same level as my squat and dl, but i still wanted to keep in my rep range.
- I find my chest is fatiguing easily, so im going to lower the weight for higher rep sets.

Workout

BB Bench
100lbs x 20
135lbs x 15
160lbs x 10 (5,5)
170lbs x 8 (5,5)
180lbs x 6 (3,3)

Dips
BW x 20
+25lbs x 12
+35lbs x 10
+45lbs x 7

Incline DB
38's x 20
45's x 15
55's x 12
60's x 10
62's x 8
65's x 6

DB Flyes
30's x 15
35's x 12
35's x 12
45's x 8

- Im going to do legs in about 30 mins :D

piszczel

10-11-2008, 05:59 AM

What do you mean by
160lbs x 10 (5,5)

Is that 5 reps, then few seconds rest, and 5 reps again?

PumpinPaddy

10-11-2008, 06:01 AM

What do you mean by
160lbs x 10 (5,5)

Is that 5 reps, then few seconds rest, and 5 reps again?

yep, i rack it, take about 8 deep breaths and then finish the set

it worked pretty well

PumpinPaddy

10-11-2008, 11:17 AM

Notes
- Overall, a v.good workout - my only complaint is that the two sets of 260 x 8 didnt go very well- i was experimenting with my form, but i nailed the rest of the sets
- I think this workout hits all areas of my legs well, my exercises are all mainly compounds, so i dont do any direct hamstring work, although my inner thighs may be lacking slightly
- I am having a slight problem with lunges now that im doing higher reps - for the last few reps, blood stops circulating in my arms and they go numb, so ill have to sort that out

Workout

Squats
170lbs x 20
235lbs x 10
235lbs x 10
260lbs x 8
260lbs x 8
280lbs x 6

Leg Press
400lbs x 20
445lbs x 12
490lbs x 10
510lbs x 8
550lbs x 6

Alternating with

BB Lunge
95lbs x 24
95lbs x 24
105lbs x 18
110lbs x 14
110lbs x 14

Standing Calf Raise
Drop set - 35 reps

- Tomorrow is a rest day

piszczel

10-11-2008, 12:13 PM

Wow, strong leg press.

PumpinPaddy

10-14-2008, 01:39 PM

Notes
- My computer is being fixed, so I dont have as much access to the internet, which is why im only logging mondays workout today - hopefully I will have it back soon thouh
- Best shoulder workout in a long time - got some good lifts, and felt great. In the last few weeks, my shoulders and traps have come on a lot, which im attributing to hang cleans, and higher reps.

Workout

DB Press
40's x 20
45's x 15
50's x 12
55's x 10
60's x 8
65's x 6

Seated Lat Raise
25's x 15
28's x 12
30's x 10
35's x 8

Machine BNP
95lbs x 15
110lbs x 12
120lbs x 10
125lbs x 8
135lbs x 5

Hang Cleans
100lbs x 9
110lbs x 7
115lbs x 6
125lbs x 5

Leg Raises
30 (15 weighted, 15 unweighted)
30 (15 weighted, 15 unweighted)

Oblique side bends
15 each side

PumpinPaddy

10-14-2008, 01:48 PM

Notes
- Excellent workout - arms feel and look bigger than ever - the whole arms day thing is working well
- I stuck with the same exercises - they are byfar the ones that work best for me, so no need to change

Workout

CGBP
115lbs x 12
130lbs x 10
140lbs x 8

Alternating With:

Alternating DB Curls
30's x 12
35's x 10
35's x 10

DB extension
55lbs x 15
60lbs x 12
75lbs x 10

Alternating With:

Rope hammer curls
95lbs x 10
95lbs x 10
95lbs x 10

Cable Pushdown
12
10
10

Alternating With:

One-arm preacher
45lbs x 10
55lbs x 7
45lbs x 10

Behind back wrist curls
100lbs x 12
100lbs x 12

- Tomorrow is scheduled as Back day, but i will have to postpone that until Thursday, so tomorrow is basically a rest day

piszczel

10-14-2008, 02:34 PM

Man your shoulder day looks weird. Too little volume for my liking. And why are you doing legs on shoulder day?

Also, I see I'm not the only one neglecting my abs :P

PumpinPaddy

10-14-2008, 03:38 PM

Man your shoulder day looks weird. Too little volume for my liking. And why are you doing legs on shoulder day?

Also, I see I'm not the only one neglecting my abs :P

Lol wut?
I dont do legs w/shoulders - leg raises = abs exercise

Also, on abs, i do 2 sets 1x/ week, and 5 sets 1x/week - im limited by what I can do - ive torn my stomach lining from doing crunches a few times in the past (not as bad as it sounds)

I only started working them again about 6 weeks ago, made some improvements, theyre still pretty visible, but only because i carry visceral fat

piszczel

10-15-2008, 08:28 AM

Lol wut?
I dont do legs w/shoulders - leg raises = abs exercise

Also, on abs, i do 2 sets 1x/ week, and 5 sets 1x/week - im limited by what I can do - ive torn my stomach lining from doing crunches a few times in the past (not as bad as it sounds)

I only started working them again about 6 weeks ago, made some improvements, theyre still pretty visible, but only because i carry visceral fat

Oh yeah, I was tired when I was writing my reply. Hell knows what was I thinking.

I think I have a lot of visceral fat. You can see how I look when I flex in my avi, but it'd give you nightmares if you saw me relaxed :P I basically have a gut (looks like a small GH gut, lulz).

PumpinPaddy

10-16-2008, 11:26 AM

Notes
- A good workout, my hands got quite cut up though, but it didnt affect me too much
- On my last set of deads, I was aiming for 405x3, but I only got 2, although I am confident that I had the 3rd in me.
- I would normally do 190 x 6 as my last set of Rows, but I had an urge to do 205 x 4, which was a new PR

Workout

Deadlift
270lbs x 12
315lbs x 9
350lbs x 6
405lbs x 2

Bent-over rows
135lbs x 20
150lbs x 15
155lbs x 12
165lbs x 10
175lbs x 8
205lbs x 4

Lat Pulldowns
150lbs x 15
165lbs x 12
175lbs x 10
195lbs x 8

Seated Rows
120lbs x 15
135lbs x 12
145lbs x 10

- Tomorrow is chest day

PumpinPaddy

10-17-2008, 01:22 PM

Notes
- Had an average workout today - not the best, not the worst. I usually get a rest day before chest, so I think doing back yesterday didnt help.
- I decided to finish off with a triset -I was to fatigued for dips - From next week, I will do hammer machine presses instead of weighted dips, because if I do the dips at the end of a workout, my form isnt as good, and I am more prone to injury, and if I do them at the start, they pre-exheaust my tris, which takes away from pressing.
- I have started doing some DC stretching after workouts, with chest I really get a deep stretch, and you can literally feel the fibers stretching out.

Workout

DB Bench
45's x 20
55's x 15
62's x 12
70's x 10
75's x 7
75's x 6

Incline BB
100lbs x 15
115lbs x 12
130lbs x 10
140lbs x 6

DB Flyes
30's x 15
30's x 15
35's x 12
50's x 7

Triset
Hammer Machine press
10
BW Dips
10
Cable Flye
10

DC stretching

- Tomorrow is legs day

PumpinPaddy

10-18-2008, 11:27 AM

Notes
- This was one of my best leg workouts ever - it was a painful experience, but in the best possible way - my legs are coming on well atm.
- On my last set of leg press, I was aiming for 5 reps, but only got 2 - I got cramp in one of my glutes on rep 2, and after I stretched it out, I was more or less at failure, and couldnt get the lift-off.
- For squats, my new stance is working well, my felxibility is improving, and Im getting a lot deeper. I May stop using my belt on the 260 x 8 sets, as I think I rely on it too much.

Workout

Squats
165lbs x 20
230lbs x 10
230lbs x 10
260lbs x 8
260lbs x 8
282lbs x 5

45 deg. Leg press
400lbs x 20
445lbs x 15
480lbs x 12
500lbs x 9
550lbs x 2

Alternating With:

BB Lunges
105lbs x 20
105lbs x 20
110lbs x 16
110lbs x 16
115lbs x 14

Standing Calf Raise
Drop set - 245lbs x 10, 210lbs x 10, 175lbs x 10

Calf Press
120lbs x 20

- Tomorrow is a rest day, I will probably do cardio & abs

PumpinPaddy

10-20-2008, 12:22 PM

Notes
- I was happy with this workout - my shoulders have improved a lot in recent weeks, and I was lifting well today
- I switched from seated db to seated smith, as I wanted to hit my front delts more
- For DB shrugs, I dont like going too heavy, I prefer higher-rep with a full ROM and contraction

Workout

Seated Smith Machine Press
75lbs x 20
100lbs x 15
115lbs x 12
120lbs x 10
130lbs x 7
135lbs x 5

Seated Lat Raise
25's x 15
28's x 12
30's x 10
30's x 10

Machine BNP
95lbs x 15
110lbs x 12
125lbs x 9
125lbs x 9

DB Shrugs
65's x 15
75's x 12
85's x 10
95's x 8

Leg Raise
30 (20 weighted, 10 unweighted)
30 (20 weighted, 10 unweighted)

Cable crunch
90lbs x 35
90lbs x 35

AMillane7

10-22-2008, 07:21 PM

5 starred, subbed

keep it up brah!

user787877877

10-24-2008, 12:48 PM

where are you PP?

oh and SUBBED!:D

AMillane7

10-24-2008, 09:04 PM

Can't wait to see the workout :p

PumpinPaddy

10-25-2008, 10:11 AM

oh hai guise

I havent been able to log on lately - first my computer broke, then I got a virus, then m other computer got a virus (oh the irony!)

anyway, i got a new computer today, so ive some catching up to do

AMillane7

10-25-2008, 10:18 AM

PumpinPaddy

10-25-2008, 10:21 AM

Notes
- From what I remember, this was a pretty good workout, althugh afterwards was when I started feeling sick.
- I wanted to start with CGBP, but there wasnt a free bench, so I done DB extensions, so the numbers for them were higher than normal and CGBP was a bit low, because I tend to get extreme pumps in my tri's

Workout

DB Extension
65lbs x 15
75lbs x 12
85lbs x 9

Alternating with:

Rope Hammer Curls
95lbs x 10
95lbs x 10
95lbs x 10

CGBP
110lbs x 15
125lbs x 12
135lbs x 9

Alternating with:

Alternating DB Curls
30's x 12
35's x 10
35's x 10

Tri Pushdown
15
12
10

Alternating with:

One arm machine preacher
45lbs x 10
55lbs x 8
55lbs x 6 / 45lbs x 6

Behind back wrist curl
95lbs x 12
95lbs x 12

AMillane7

10-25-2008, 10:27 AM

nice looking lifts man!

PumpinPaddy

10-25-2008, 10:34 AM

Notes
- I was too sick to workout on Wed., but i felt a lot better on thurs.
- I was having huge problems with my grip, even though I hadnt hurt myself at all - on deads, I had to reset completely after most reps, and I couldnt even do my last set of bb rows because I could nt hold the bar, even after trying straps.
- I still managed to have a good workout, I was pleases withmy deads, as I was still recovering from being sick , I didnt expect it to go aswell.

Workout

Deadlift
270lbs x 12
315lbs x 8
360lbs x 6
380lbs x 4

Bent over BB Rows
145lbs x 15
160lbs x 12
170lbs x 10
180lbs x 8

Lat Pulldowns
150lbs x 15
165lbs x 12
175lbs x 10
195lbs x 8

Chest Supported DB rows
60's x 12
65's x 10
70's x 7

thatdude2008

10-25-2008, 10:41 AM

what are chest supported db rows?

PumpinPaddy

10-25-2008, 10:47 AM

Notes
- I was very pleased with this workout - decent numbers, and chest feels well worked.
- As I mentioned before, I dropped dips for Hammer Machine bench, which was great, the negatives really tear it up

Workout

BB Bench
125lbs x 15
150lbs x 12
160lbs x 10
170lbs x 8
180lbs x 4

Incline DB
40's x 15
55's x 12
60's x 10
62's x 8
65's x 6

Hammer Machine Bench
110lbs x 15
135lbs x 12
160lbs x 9
190lbs x 6

DB Flyes
30's x 15
35's x 12
35's x 12

DC Stretching

Leg Raises
30 (20 weighted / 10 unweighted)
30 (20 weighted / 10 unweighted)

Cable Crunch
90lbs x 35
90lbs x 35

I will log todays leg workout in a while, but I have to go eat right now

PumpinPaddy

10-25-2008, 11:07 AM

Sucks bout the computers brah :(

yeah - I never realised how much I rely on them until they broke

what are chest supported db rows?

you put the bench in an incline position (the same as for incline bench), and rest your chest where you would put your back, and basically do db rows

i prefer them to normal db rows, because i tend to open up my shoulder chest when doing db rows, but you cant do that with chest-supported rows

PumpinPaddy

10-25-2008, 11:18 AM

Notes
- This was an OK workout - I had a bit of a knot in my lower back, which was uncomfortable, and I never really reached the intensity level I would have liked to.
- I changed it slightly by adding in leg extensions and doing a couple of less sets for lunges and leg press

Workout

Squats
170lbs x 20
230lbs x 10
230lbs x 10
270lbs x 8
270lbs x 8

Leg Press
445lbs x 15
480lbs x 7 (dont know what happened here)
500lbs x 7

Alternating with:

BB Lunges
105lbs x 20
100lbs x 16
115lbs x 14

Alternating with:

Leg Extension
155lbs x 12
155lbs x 12
155lbs x 12

Calf Raises
2 sets

- Tomorrow is a rest day - shoulders on monday

PumpinPaddy

10-27-2008, 02:36 PM

I decided to start a new routine today - the old one wasnt working the way I would have liked, and I was planning on going to my new routine in a few weeks anywa.
Its a more sports/strength orientated routine, but I still plan on gaining a good amount of size.
I will be returning to football next year, and I have some improvements I need to make - flexibility, balance, speed and being able to apply my strength is what im looking for.
Im going to focus on multi-joint movement, lower body and pressing movements.

Im going with 4 different workouts - 2 upper/2 lower
, and m going to workout 5x/week

Upper 1 - Back & arms
Lower 1 - Lower Back/ Hams/ Hips
Upper 2 - Chest / Shoulders/ Traps
Lower 2 - Quads

PumpinPaddy

10-27-2008, 02:45 PM

Notes
- Good workout - DB pullovers felt great - its the first time ive done them in a long time
- Arms didnt get the usual amount of work, as they were already tired from the back exercises.
- There isnt a whole lot of "power" exercises you can do for upper back and arms, but they still need to be worked

Workout

Chins
BW x 12
+15lbs x 9
+25lbs x 6

Bent Over rows
160lbs x 12
170lbs x 9
180lbs x 6
200lbs x 4

DB Pullover
75lbs x 12
85lbs x 7
105lbs x 5

Lat Pulldowns
160lbs x 12
175lbs x 9
195lbs x 7

BB Curls
85lbs x 10
85lbs x 10

CGBP
125lbs x 15
140lbs x 10

Rope Hammer Curls
85lbs x 10
85lbs x 10

DB Extensions
65lbs x 12
75lbs x 10

Abs
Cable Crunch / Leg Raise superset

user787877877

10-27-2008, 04:45 PM

PumpinPaddy

10-28-2008, 02:47 PM

Notes
- Wow, this was a sick workout - Ive never done anything like this before, and it shows - my hamstrings shake whenever I stand up
- I was pleased with my deadlifts - on set #3, I was aiming for 4 reps, buts it didnt happen, but on my last set I got the 2 reps really easily, which I was happy with.
- It was my first time doing cleans in a few months, and my strength has clearly increased since then, as my previous PR was 175 x 1, and I beat that on my first time back. I was aiming for 185 x 2, but on the first rep, my elbow hyper extended, so I didnt risk a second. My form was pretty good, but I didnt explode enough on the shrug part, which I will work on.

Workout

Deadlift
315lbs x 8
350lbs x 6
385lbs x 3
408lbs x 2

Cleans
145lbs x 5
160lbs x 4
175lbs x 3
185lbs x 1

SLDL
200lbs x 8
200lbs x 8
225lbs x 5

Hamstring Curls
135lbs x 10
135lbs x10

Calf Raises
230lbs x 20
Drop Set to failure

- Tomorrow is Chest/ Shoulders / Traps

PumpinPaddy

10-29-2008, 01:03 PM

Notes
- V.Good workout today , although I am still not 100% on which lifts Im going to do - I think I will sub flyes for dips, and something for lat raises
- Incline bench went great, a good Pr for me, even though its still pretty low. The push press is an awesome exercise - it was my first time doind it and I was pretty happy with my form and numbers, although the first set was a bit light. The lockouts hit my tris big time too.
- I was pleased with my DB benching, as I usually do it at the beginning, but I was able to use my usual weights.

Workout

Incline BB
110lbs x 10
130lbs x 8
145lbs x 6
160lbs x 4

Push Press
95lbs x 10
105lbs x 8
110lbs x 6
120lbs x 4

DB Bench
60's x 10
65's x 8
75's x 6
85's x 4

Lat Raise
25's x 12
30's x 10
30's x 10

Dips
BW x 15
+35lbs x 8
+35lbs x 8

Shrugs
75's x 12
85's x 9
95's x 6

- Tomorrow Im doing cardio/ abs and some plyos if the weather is OK

PumpinPaddy

10-31-2008, 12:46 PM

Notes
- Overall, a good workout, quads got hit well, i was surprised that they werent as sore as usual after squats and front squats, but soreness isnt an indicator of a good workout. I hurt my mid-upper back pretty bad, it was a freak accident - I was lifting a 45lb plate and it just went. I was dissapointed that I only got 2 reps of 308lbs, but my back was really in agony with that weight on my back. Also I couldnt do standing calf raises, because, it was sore when ever I tried to lift for the first rep. Hopefully its jut a minor knock, but its sore persistantly, so it could be a pull. Tomorrow is scheduled as back / arms, but Ill be sensible, and if I still have a soreness, it will just be arms.
- On a happier note, I started back on front squats today, and I perfected my clean grip - I used to go with a mixed grip, because the clean grip put serious pressure on my wrists / forearms - but I wasnt putting my ebows far enough forward - when I done this, it was extremely comfortable.
- I also did walking db lunges today.Ive done db lunges before, but not in a long time, and the gym was pretty empty, so I was able to find some space to do them walking. They worked really well - I took shorter steps to hit my quads more, and the fact that the weights were by my side and not on my emphasised the quads to, and provided a lot more resistance on the positive

Workout

Back Squats
225lbs x 10
250lbs x 8
275lbs x 6
308lbs x 2

Front Squats
150lbs x 10
175lbs x 8
200lbs x 6
215lbs x 3
110lbs x20

Walking DB Lunges
55's x 14
55's x 14
55's x 14

Leg Press
445lbs x 12
490lbs x 8

piszczel

10-31-2008, 12:55 PM

Swole

275lbs x 6, that's impressive.

PumpinPaddy

11-01-2008, 09:35 AM

Notes
- So my back is still a little sore, and I didnt want to work it unless it was 100%. Had a great arm workout though, Im gonna modify my split a bit - arms and back will now be on separate days, because arm day works well, and I only want to do heavy compounds 5x/week. I will do back monday instead.

Workout

CGBP
115lbs x 15
135lbs x 12
145lbs x 8

Alternating db curls
30's x 12
35's x 10
35's x 10

DB Extension
60lbs x 15
65lbs x 12
75lbs x 9

Rope hammer curls
90lbs x 10
90lbs x10
90lbs x 10

Tri Pushdown
75lbs x 12
80lbs x 10
80lbs x 10

One arm machine preacher
45lbs x 10
55lbs x 8
55lbs x 8

Behind Back forearm curls
90lbs x 12
90lbs x 12

user787877877

11-01-2008, 09:39 AM

nice leg numbers man!

gonna have any new pics soon?

PumpinPaddy

11-01-2008, 10:04 AM

nice leg numbers man!

gonna have any new pics soon?

thx man, i love hiitin legs hard!

yeah, ill try and get some updates this week, just have to find dat der camera - your progress is amazin me

PumpinPaddy

11-01-2008, 10:06 AM

Swole

275lbs x 6, that's impressive.

thanks, im have no problem squatting under 290 for reps, but i always get like a pussy when i go for 300+ tho, its all in my head

user787877877

11-01-2008, 10:08 AM

thx man, i love hiitin legs hard!

yeah, ill try and get some updates this week, just have to find dat der camera - your progress is amazin me

lol, I actuallt hate leg day if I don't hit some PR's.lol.

And about the progress, everyone says its amazing, but i dont see it.aha. You should stop by my journal.

AMillane7

11-01-2008, 11:40 AM

nice looking workout! Strong pump i bet!

PumpinPaddy

11-03-2008, 12:45 PM

Notes
- My back was pretty well recovered for todays workout, managed to work up a good pump, some good numbers and just a little stiffness, I strectched it out well before and after.
- I added in some high rows, theyre a good compound exercise, and bring rear delts in a little too.

Workout

Chins
BW x 15

BB rows
160lbs x 10
175lbs x 8
185lbs x 6
195lbs x 5

DB Pullover
75lbs x 12
85lbs x 9
105lbs x 6

Lat Pulldowns
160lbs x 12
175lbs x 9
195lbs x 7

High Rows
135lbs x 10
180lbs x 8
210lbs x 6

Abs Superset
Cable crunch - 90lbs x 30 / Lateral Ismetric Hold - 30 secs / side
Cable crunch - 90lbs x 30 / Lateral Ismetric Hold - 30 secs / side

- Tomorrow is lower back / hamstring day, cant weight to dl and clean!

PumpinPaddy

11-03-2008, 12:47 PM

nice looking workout! Strong pump i bet!

yeah man, always get a pretty huge arms pump - usually happens a little too early in my tris tho, and some lifts suffer... you cant have everything though!!

AMillane7

11-03-2008, 02:05 PM

Strong rows!!

PumpinPaddy

11-04-2008, 02:45 PM

So much for my back being completely recovered - todays workout was a disaster.
The most frustrating thing about it was that my back was feeling fine before, and it wasnt until i started lifting that it began to hurt

On my warmup for deads, it was a bit sore at the end, and during my first set, 315x8, i only got it for 4 reps, and i had to reset completely after every rep, my back just couldnt take the stran, even though its my upper back
I tried another set at 315, but i couldnt even get the bar off the ground, so i tried to switch to chest + shoulders, but that was the same

I knew i would gain nothing from trying to go through the pain, so I called it quits and hit the steam room.

Im going to rest my back for a bit, but ill still do legs tomorrow, and see how things are on thurs, maybe ill do chest then

AMillane7

11-04-2008, 04:10 PM

Sorry about the back man..hope the steam room helped a bit.

PumpinPaddy

11-07-2008, 10:11 AM

I havent trained properly since tuesday now, although i tried legs on wed, but i was in agony after 1 warmup set of leg extensions. My back is feeling a lot better today - no real pain, more of slight strain, so Im going to give chest a go in about an hour

ive been doing pressups during the day to see if i experienced any pain , and so far, so good, so we'll see how it goes

wish me luck!

piszczel

11-07-2008, 12:12 PM

Good luck bro, hope it's not an inury or anything like that

Take a week off if you still have problems

PumpinPaddy

11-07-2008, 01:48 PM

Good luck bro, hope it's not an inury or anything like that

Take a week off if you still have problems

Thanks man, workout went ok, i think it actually loosened up where i was sore, i have a lot better ROM now

Notes
- I went lighter than usual today, i didnt want to re-injure myself, so i wasnt pushing for that extra rep or 5lbs like usual, but a good enough workout anyway.
- The only times my back got sore was when i was lifting off on incline bb, and i attempted flyes, but the angle i hold the dbs at made it quite uncomfortable
- I am not sure if I will workout tomorrow, or leave it until monday
- I also found my camera, and ill put up some new pics when they finish uploading

Workout

Incline BB
110lbs x 15
125lbs x 12
145lbs x 8
135lbs x 10

DB Bench
60's x 12
65's x 8
65's x 8
75's x 6

Hammer Machine Bench
135lbs x 12
180lbs x 8
180lbs x 8

DB Extension
60lbs x 15
65lbs x 12

Tri Pushdown
80lbs x 12
80lbs x 12
80lbs x 12

PumpinPaddy

11-07-2008, 02:00 PM

*NOTE I havent been able to train much this week, so im a bit soft all-round, ill take new ones in about 2 weeks*

my chest is till weak, but improvng

http://i301.photobucket.com/albums/nn41/Paulo899/CIMG1066-1.jpg

http://i301.photobucket.com/albums/nn41/Paulo899/CIMG1076.jpg

http://i301.photobucket.com/albums/nn41/Paulo899/CIMG1071-1.jpg

AMillane7

11-08-2008, 09:43 PM

strong taper, looking great!

piszczel

11-09-2008, 01:41 AM

Damn bro you're wide as ****

PumpinPaddy

11-09-2008, 04:26 AM

strong taper, looking great!

Damn bro you're wide as ****

thanks fellas

my back used to be my worst bodypart (pic), but now its my best by far

My lack of a chest (and tan) is annoying tho...

- Back - feb 08

http://i301.photobucket.com/albums/nn41/Paulo899/CIMG0806-1.jpg

- Another new pic i forgot to upload

http://i301.photobucket.com/albums/nn41/Paulo899/CIMG1073-1.jpg

AMillane7

11-09-2008, 08:55 AM

strong progress!

XanderMander

11-09-2008, 08:57 AM

Subbed. This journal is definitely worth my time, and I'll be sure to drop by everytime you update! (yes stalker). ;)

PumpinPaddy

11-09-2008, 12:03 PM

Subbed. This journal is definitely worth my time, and I'll be sure to drop by everytime you update! (yes stalker). ;)

thanks man - the more the merrier!

imma go check out your now

XanderMander

11-09-2008, 01:29 PM

thanks man - the more the merrier!

imma go check out your now

Thanks for the support! Can I call you Patches or do you have a real name? :cool:

PumpinPaddy

11-09-2008, 02:14 PM

Thanks for the support! Can I call you Patches or do you have a real name? :cool:

lulz, my name is Paul, but patches is good too

user787877877

11-09-2008, 05:38 PM

lulz, my name is Paul, but patches is good too

O hai paul, Im zak.

I missed u these past like 2 months! :(

PumpinPaddy

11-10-2008, 12:09 PM

Notes
- I was so happy to be back at close to 100% in the gym. Back made it through the whole workout without developing any real pain, only slight soreness was on lift-offs
- It turned out to be a very good workout, although from now on I will only do 3 shoulder exercises - 2 presses, and a raise. I decided to give standing BNP a go today, but I found it pretty tough, and didnt hit my shoulders great, so i think ill stick to seated and machine.
- I have gone back to my old split, which has never let me down, I will do 4 sets for my primary exercise, usually pyramiding with 15-12-9-6, and 3 sets between 8-12 reps for my secondary exercises.
- Tomorrow is legs, i dont know if i will do heavy back squats, or go heavy on fronts, because i dont want to overload my back - we'll see how it goes.
- Biceps & forearms got a great pump

Workout

Seated Smith Press
100lbs x 15
115lbs x 12
125lbs x 8
135lbs x 6

Standing BNP
90lbs x 10
90lbs x 10
100lbs x 6

Bent over raises
30's x 15
35's x 12
40's x 9

Alternating Front DB raise
35's x 10/ arm
45's x 7/ arm

Alternating DB Curl
30's x 12/ arm
35's x 9/ arm
35's x 9/ arm

Low Pulley Curl
110lbs x 12
110lbs x 12
100lbs x 12

Behind back wrist curls
95lbs x 15
95lbs x 15

One arm machine preacher
55lbs x 8/ arm
45lbs x 10/ arm

AMillane7

11-10-2008, 12:18 PM

:eek: holy pump!

XanderMander

11-10-2008, 04:54 PM

Nice shoulder workout, Patches :D

And holy biceps volume, can you touch your shoulder? (Can I touch your shoulder?) :p

PumpinPaddy

11-11-2008, 02:42 AM

:eek: holy pump!

Nice shoulder workout, Patches :D

And holy biceps volume, can you touch your shoulder? (Can I touch your shoulder?) :p

lol, thanks guys - gotta love the pump!!

Ive seen people do a lot more volume for bis in my gym, 8/9 sets is perfect for me

PumpinPaddy

11-11-2008, 12:26 PM

Notes
- This was my first leg workout in about 10 days, so I knew it would be tough going - I was right. It wasnt leg pain that was the problem, but a hortness of breath, which I think is from a combination of my injury and getting used to the level of intensity again.
- Because of that, I had to wait and until the end to do front squats, I needed to let my heart rate drop a bit, so I did the othr exercises before hand.
- I was very pleased with my squatting - 275 x 6 felt the lightest it ever has, I just failed on 20-rep squat attempt - my ass and hams turned to jelly after 18. I used a wider grip than usual to try and spread the weight a bit more accross my back.
- I took a few leg pics about 45 mins after, ill post them in a sec.

Workout

Squats
215lbs x 12
235lbs x 10
250lbs x 8
275lbs x 6
205lbs x 18

Hamstring Curls
135lbs x 12
135lbs x 12
150lbs x 9

DB Lunges
55's x 20
62's x 18
62's x 16

Seated Calf Raises
180lbs x 20
180lbs x 20

Front Squats
135lbs x 12
165lbs x 9
180lbs x 6

PumpinPaddy

11-11-2008, 12:32 PM

Leg shots - not a whole pile of definition, but imhappy with the mass im gaining

http://i301.photobucket.com/albums/nn41/Paulo899/CIMG1085-1.jpg

http://i301.photobucket.com/albums/nn41/Paulo899/CIMG1081-1.jpg

heres a pic from about 9 weeks ago for comparison

http://i301.photobucket.com/albums/nn41/Paulo899/IMAG0009-1-1.jpg

piszczel

11-11-2008, 12:43 PM

They look pretty swole bro, I'm jealous of the symmetry as well (1.5" difference between my quads) :P

What do they measure?

PumpinPaddy

11-11-2008, 12:53 PM

They look pretty swole bro, I'm jealous of the symmetry as well (1.5" difference between my quads) :P

What do they measure?

Thanks man, i dont know whether to measure them flexed or not, but theyre 24.5in flexed, just under 24in unflexed

How the hell did you manage to get a 1.5 difference in legs though?

piszczel

11-11-2008, 12:59 PM

Injury.

My whole right side of the body looks smaller and is weaker than the left side. Fukkin hate it.

XanderMander

11-11-2008, 05:04 PM

Mad props on that squat weight, and those legs are filling out really well. I know how hard that is at 6'3"! Keep it up PP! :cool:

AMillane7

11-12-2008, 09:50 PM

Did someone say 6'3''??

user787877877

11-13-2008, 03:38 AM

PumpinPaddy

11-13-2008, 10:53 AM

Nice squats, how wide is your stance?

and your legs are looking good, its hard to fill in at 6'3'', but it looks like your doing it!:D

can't tell too much, but i think by looking at the top of your calves they may need work, what are you doing for them now?

thanks man - i use a shoulder width stance, it took me a long time experimenting to find the right one

and as for calves, I work them pretty hard, but ive got the worst calf genetices ever - my calves are really long, they insert near my ankles, and ive really long shinbones, so theyre a bitch to fill out.

just got to give them time I spose

PumpinPaddy

11-13-2008, 11:03 AM

Notes
- Pretty good workout overall, it was my first time benching in 3 weeks and it showed, lol. My form was awful, I kept clipping the hooks on the bench, because it is way to small for my arms. I wasnt too plesed with the numbers, next week im going to start 5x5 for bench, ill start at 165lbs, and hopefully add 5lbs / week.
- DC stretching for chest = win, that is all.
- Tomorrow is my first back workout in 12 days, i cant wait to feel the pump, my back feels so small atm. Its also time for a cheat meal, pizza is the best pre workout ever, so it should be good.

Workou

BB Bench
135lbs x 15
150lbs x 12
160lbs x 9

Incline DB
52's x 12
58's x 10
62's x 8
65's x 6

Hammer Machine Bench
115lbs x 15
145lbs x 12
155lbs x 9
165lbs x 6

DB Flyes
30's x 15
35's x 12
40's x 9

DB Extensions
62lbs x 15
75lbs x 10
75lbs x 10

Tri Pushdowns
75lbs x 15
75lbs x 12
75lbs x 12

DC Stretching

user787877877

11-13-2008, 01:56 PM

Those number look goodm but have u ever ventured into lower reps? (6-8)

and I find more frequent/higher reps for calves make mine blow up.

AMillane7

11-13-2008, 02:00 PM

nice looking bench presses!

PumpinPaddy

11-13-2008, 02:53 PM

Those number look goodm but have u ever ventured into lower reps? (6-8)

and I find more frequent/higher reps for calves make mine blow up.

yeah, i change my rep scheme roughly every 6-8 weeks, im not going too low at the minute because my because isnt fully recovered, next week im going to start 5x5 on bench, to try and get my numbers up

and i usually do 20+ reps for calves, they are growing pretty good the last few weeks

user787877877

11-13-2008, 02:56 PM

yeah, i change my rep scheme roughly every 6-8 weeks, im not going too low at the minute because my because isnt fully recovered, next week im going to start 5x5 on bench, to try and get my numbers up

and i usually do 20+ reps for calves, they are growing pretty good the last few weeks

Oh alright, Im going to be doing bill stars 5x5 starting monday, watch out!:D

AMillane7

11-18-2008, 09:23 AM

:( I miss you brah

PumpinPaddy

11-19-2008, 09:07 AM

:( I miss you brah

Ah, dont woory, i havent forgotten about my journal

I havent lifted since last thursday, I woke up and my back was killing me.

Its recovering well though, and ill be back in the gym friday :)

AMillane7

11-19-2008, 10:15 AM

Ah, dont woory, i havent forgotten about my journal

I havent lifted since last thursday, I woke up and my back was killing me.

Its recovering well though, and ill be back in the gym friday :)
better be!

feel better brah

PumpinPaddy

11-21-2008, 11:40 AM

Notes
- Wow, my first workout in a week, and I couldnt have asked for a better one. I didnt smash any prs or anything, but it was just a great workout overall, and pain free - im glad i took the week off and let it recover completely
- I am doing 5x5 on bb bench, just to try and get the numbers up, started at 165lbs, was pretty easy, only problem was the crappy bench in my gym, and i ended up clipping the bar rest on my 4th and 5th set, but apart from that, it was good. Next day, ill do 175.
- DB decline and flyes were brilliant, really worked the chest well, ive perfected my form on flyes, and theyre working well.
- I would usually do tri pushdowns, but when i went past 90deg at the top, i was feeling a slight strain in my back, so i switched to pulldown, which were a good substitute.
- I must have got a serious rush of endorphins from that workout, Im on a high right now, best ive felt in weeks.

Workout

BB Bench
165lbs x 5
165lbs x 5
165lbs x 5
165lbs x 5
165lbs x 5

Decline DB
60's x 12
65's x 10
75's x 8

DB Flyes
30's x 15
35's x 12
40's x 9

Hammer Machine Press
120lbs x 15
135lbs x 10
160lbs x 7
165lbs x 5

DB Extension
60lbs x 15
65lbs x 12
75lbs x 8

Tri Pulldown
50lbs x 12
50lbs x 12
50lbs x 12

piszczel

11-21-2008, 11:56 AM

Good, good.

IMO you should try pyramiding sets on bench next time. Start at like 150, finish at 180 or so.

AMillane7

11-21-2008, 12:51 PM

Nice bench session, whats your max?

PumpinPaddy

11-21-2008, 01:15 PM

Nice bench session, whats your max?

IDK, maybe around 195-200, ive never really gone under 5 reps , and ive only ever benched 15-20 times, so im pretty much a benching n00b

PumpinPaddy

11-22-2008, 09:32 AM

Notes
- Awesome workout, legs are feeling great, was pretty happy with my squatting, but I forgot my usual squatting shoes ( flat-soled ), it didnt overly bother me, but I found it a bit tougher getting out of the hole, on my last set I was going for 4 reps, but I did a bit of a good morning on 3 , and didnt want to hurt my back again
- I need to do some cardio - I was struggling to get my breath back big time today, need to get that lung capacity up again
- I dont do leg extensions often, but ive started doing 2 sets at the end, great to finish off the quads.
- I usually dont workout sundays, but I probably will tomorrow, I dont need to rest after a week off
- I ate way too much before my workout, closest ive ever come to throwing up

Workout

Squats
225lbs x 10
250lbs x 8
270lbs x 6
295lbs x 3
190lbs x 20

45deg Leg Press
390lbs x 15
455lbs x 12
490lbs x 9
530lbs x 5

Walking DB Lunges
55's x 14
55's x 12
55's x 12

Hamstring Curls
135lbs x 10
135lbs x 10

Leg Extensions
155lbs x 15
155lbs x 15

Seated Calf Raise
145lbs x 25
145lbs x 25
145lbs x 25

Cable Crunch
90lbs x 30
90lbs x 30

Horizontal Iso hold
90lbs x 60 secs
90lbs x 60 secs

user787877877

11-22-2008, 09:42 AM

Nice squat man! you can easily do 315 IMO.

Why u no on ps3 mannn?

piszczel

11-22-2008, 09:49 AM

Awesome squats man.

Did you ask that girl out?

PumpinPaddy

11-22-2008, 09:50 AM

Nice squat man! you can easily do 315 IMO.

Why u no on ps3 mannn?

Thanks man - i actually got 315 x 3 a while back, I was goin a lil bit easy today so i wouldnt hurt mah back

Havent been online on ps3 in a while, ill sign in 2nite

user787877877

11-22-2008, 09:52 AM

Awesome squats man.

Did you ask that girl out?

we went to dinner.

wut?

PumpinPaddy

11-22-2008, 09:52 AM

Awesome squats man.

Did you ask that girl out?

Thanks dood

Not yet, i was talkin to her on msn last night, but thats the pussy way to ask her out, so ill give her a call either 2nite or 2moro

user787877877

11-22-2008, 09:53 AM

Thanks man - i actually got 315 x 3 a while back, I was goin a lil bit easy today so i wouldnt hurt mah back

Havent been online on ps3 in a while, ill sign in 2nite

oh thats good.

You got cod4 or 5?

piszczel

11-22-2008, 09:55 AM

Thanks dood

Not yet, i was talkin to her on msn last night, but thats the pussy way to ask her out, so ill give her a call either 2nite or 2moro

K man.

You're not seeing her face-to-face anytime soon?

PumpinPaddy

11-22-2008, 09:58 AM

oh thats good.

You got cod4 or 5?

not yet, im gettin cod5 as soon as i can scrape a bit of money together

K man.

You're not seeing her face-to-face anytime soon?

nah, probably wont see her till next weekend, unless i tried to be in the same place as her at the same time, but thats a bit stalker-ish, even for me

PumpinPaddy

11-24-2008, 04:29 AM

Notes
- Pretty good workout - was kinda weird because I had DOMS in my chest and tris, and I wasnt able to push as much as usual, but i think that made me isolate my delts more
- Great bicep workout - i tried CG curls just for a change, and my arms felt like they would explode
- I only really noticed yesterday that my delts are improving really wel, starting to get a good shape

Workout

DB Press
52's x 12
58's x 8
58's x 8
62's x 6

Smith BNP
95lbs x 12
105lbs x 9
110lbs x 6

DB Front Raise
30's x 12
35's x 9
40's x 6

Seated Lat Raise
25's x 12
30's x 10

Rope Hammer Curls
90lbs x 12
90lbs x 12
90lbs x 10

CG Curls
65lbs x 12
75lbs x 10
75lbs x 10

One Arm Machine Preacher
45lbs x 10
45lbs x 10

PumpinPaddy

11-25-2008, 11:10 AM

Notes
- I was in a pretty bad mood today because i failed my driving test, which probably worked to my favour in the gym, I was pretty fired up (still would have rather passed tho)
- First time doing rack pulls today, theres no rack at my gym, so I used 4x25kg Oly plates, and 1x15kg Oly Plate , which was a bit low, about 2.5in below my knee, ill prob go for 5 25's and a 10 next day. They absolutly killed my back though, it was awesome, its the first time my whole back has felt worked. Only prob was at the end, I had to put back nearly 20 plates, which was a workout in itself

Workout

Rack Pulls
350lbs x 8
420lbs x 4
420lbs x 4
440lbsx 2

BB Rows
160lbs x 12
170lbs x 10
180lbs x 8
195lbs x 6

Lat Pulldowns
150lbs x 15
160lbs x 12
175lbs x 9
195lbs x 7

Hang Cleans
115lbs x 6
120lbs x 6
120lbs x 6

Seated Rows
105lbs x 15
130lbs x 12
150lbs x 10
150lbs x 8

piszczel

11-25-2008, 12:15 PM

Oh lawdy where are deadlifts

PumpinPaddy

11-25-2008, 12:58 PM

Oh lawdy where are deadlifts

replaced them with rack pulls for today

for some reason, since i hurt my back im struggling to lift it clean off the ground, i just cant hold the bar

The rack pulls were awesome though

user787877877

11-25-2008, 01:11 PM

Strong rows mayne! Gotta try rack pulls sometime.

PumpinPaddy

11-26-2008, 11:15 AM

Notes
- Bah, pretty poor workout, had DOMS in back and traps, which really affected my pressing, flyes and dips were ok, triceps went good, but overall, not happy.
- My pressing still fails big time, and I think ill have to follow pisczels advice and start more OH presses. I never really worked up any surt of a pump in my chest until the DC stretching at the end.

Workout

Incline BB
125lbs x 12
135lbs x 10
140lbs x 8
150lbs x 6

Flat DB
60's x 12
65's x 10
75's x 7

BW Dips
15
15
15

DB Flyes
35's x 12
35's x 12
40's x 9

DB EXtensions
60lbs x 12
65lbs x 10
75lbs x

Tri Pushdown
80lbs x 12
80lbs x 10
80lbs x 10

DC Stretching

piszczel

11-26-2008, 11:42 AM

PumpinPaddy

11-26-2008, 11:45 AM

Yep, OH press utilizes virtually the same muscles as chest press, but from a different angle. Stresses the shoulders and triceps more.

Also, fixing my form helped a lot, so make sure you spend some time for setup before each set (can take me a minute for heavier sets)

Do you warm up at all?
Or do you start with 125lbs straight away?

nah didnt start with 125, think i did the bar x 15, then 90lbs x 12, and some RC warmups

My form does need work, the benches at my gym arent designed for tall people, and I cant poistion my feet or upper body comfortablyy

piszczel

11-26-2008, 11:53 AM

Well, just make sure you arch like a bitch. Place your feet as far behind your knees as possible, this will help you keep your ass on the bench and will contribute to the arch. Squeeze your shoulders together, big breath, and bench. That's how I do it.

PumpinPaddy

11-27-2008, 10:45 AM

Notes
- Today was supposed to be legs, but after warming up on squats, I went to 230 x 10, but I had DOMS in my lower back from Tuesday, and I didnt think they would effect me much, but my lower was giving 0 support, so I knew I wouldnt have a good workout and switched to shoulders.
- Had a really good shoulder workout. In the last few weeks, they have made great improvements, and Im working up a pump in my shoulders, thanks mostly to less time between sets, and going to failure more often, with rest-pause and drop sets.
- I was really pleased with push presses, numbers arent great, but definately improving - 135x3 was a small milestone for me.
- Dont know if I will workout tomorrow or Saturday - I usually rest on Thurs and workout Fri & Sat, but Im busy most of the day on Saturday, so it might be tough to fit in.
- LOL @ the Lions.

Workout

Push Press
105bs x 12
120lbs x 7
120lbs x 7
135lbs x 3

Machine BNP
80lbs x 20
120lbs x 12
130lbs x 7
135lbs x 5

DB Front Raise
30's x 12
35's x 10
40's x 7

Seated Lat Raise
30's x 10
30's >25's >20's >15's (Drop set - around 30 reps total)

Rope Hammer Curls
85lbs x 10
85lbs x 10
85lbs x 10

CG Curls
65lbs x 12
75lbs x 10
75lbs x 10

Machine Preacher
85lbs x 10
21's - 45lbs

piszczel

11-27-2008, 12:27 PM

Good job on doing push press :)

I'd suggest you alternate push press and overhead press each week, worked for me at the beginning to get my overhead press #'s up :).

PumpinPaddy

11-27-2008, 12:30 PM

Good job on doing push press :)

I'd suggest you alternate push press and overhead press each week, worked for me at the beginning to get my overhead press #'s up :).

yeah, i will probably do that, hopefully they will work well together

the push presses were pretty tough, esp with my ridiculously long arms

user787877877

11-27-2008, 02:06 PM

Nice pushpresses, I want to start doing these, but I think I would use too much leg momentum.

PumpinPaddy

11-28-2008, 02:00 PM

Notes
- Back was still tight as fck today, but i pressed on with the leg workout anyway. It was really good workout, failed a little bit on squats, but got a couple of prs
- I failed on 305 x 3 on squats, i only got 1 , and had to dump the second. it was the first time in over a month that i did 300+, so its not all bad, gives me something to work with.
- Ive been working on my outer sweep alot, pointing my toes inward on extensions and closer stance on leg press, and its caught up.

Workout

Squats
225lbs x 10
270lbs x 6
305lbs x 1
200lbs x 15

Leg Press
400lbs x 15
490lbs x 12
550lbs x 9
575lbs x 7

SLDL
180lbs x 12
200lbs x 10
225lbs x 7

BB Lunge
100lbs x 10
110lbs x 10
Drop set: 110 x 7 > 100 x 7 > 90 x 7 > 60 x 7

Leg extensions
150lbs x 18
150lbs x 12

Calves

Abs

AMillane7

11-28-2008, 09:09 PM

nice workout man, way to fight through the back problems!

PumpinPaddy

11-30-2008, 11:47 AM

Notes
- Okay, so ive started a new routine today, ill post it in a minute, basically i wasnt making the strength gains i wanted on it, and i switching to a more pl style routine, which is exciting, because ive never really done one before.
- First time doing deads since October 28 today, pretty happy that i equalled my old pr, the last rep was a bit messy, some hitching, but im happy anyway.
- I will probably alternate between pullthroughs and GMs each workout, it was my first time doing pullthroughs today, so that explains the weird weight/reps

Workout

Deadlift
315lbs x 5
350lbs x 5
405lbs x 3
415lbs x 2
420lbs x 2

Pullthroughs
70lbs x 8
90lbs x 8
105lbs x 7
120lbs x 7
135lbs x 7

BB Rows
160lbs x 12
175lbs x 10
185lbs x 8
200lbs x 6
215lbs x 3

Lat Pulldowns
160lbs x 10
175lbs x 8
175lbs x 8

PumpinPaddy

11-30-2008, 11:50 AM

this is the template for my routine, although im swapping mon & fri

Monday - Heavy Bench Day
- where you do obviously max effort bench work
- bench supplemental exercise (like db benching or incline benching)
- light tricep work (like pushdowns or skullcrushers)
- bicep work

Wednesday - Squat Training
- Your max effort squat stuff
- Supplemental squat stuff (some different squat than what you did your heavy work with, or leg presses)
- hamstring work

Friday - Assistance Bench Day
- Lighter Bench 'repetition' work
(http://www.elitefts.com/documents/repetition_work.htm)
- Heavy shoulder work
- heavy tricep work (dips, cg bench, etc)
- bicep work

Sunday - Deadlift
- Deadlift heavy etc
- Low Back/Hamstring work (Goodmornings, Romanian Deadlift, pullthroughs, GHR, you get the idea)
- Lat work (pulldowns, chins/pullups etc)
- Rows

ONpump17

11-30-2008, 01:15 PM

lifts look great man, thanks for commenting on my journal!

AMillane7

11-30-2008, 04:37 PM

I like the new routine, hope it works well!

PumpinPaddy

11-30-2008, 04:45 PM

I like the new routine, hope it works well!

yup, i was browsing for sort of a beginner pl routine, and when i seen this i thought it was perfect for me

AMillane7

12-01-2008, 04:33 AM

yup, i was browsing for sort of a beginner pl routine, and when i seen this i thought it was perfect for me

It's definitely got all you need for powerlifting in there! Once you get used to it, you can tweak it to cater to your specific needs and you'll be set

piszczel

12-01-2008, 08:40 AM

I like the new routine bro, sounds better than the other one.

PumpinPaddy

12-01-2008, 11:02 AM

It's definitely got all you need for powerlifting in there! Once you get used to it, you can tweak it to cater to your specific needs and you'll be set

I like the new routine bro, sounds better than the other one.

Thanks guys, hopefully the numbers will start shooting up again

PumpinPaddy

12-01-2008, 11:12 AM

Notes
- The bench repitition work went pretty well, although I had no spotter and wasnt able to really max, which explains why there is only 4 reps difference between first and last set. I will probably bump it up to 150 with a spotter next day out.
- Push presses were okay, although I was finding it tough to lockout at 135 because my tri's had taken a hammering on bench. Also, note to self, never push press in a vest again :o
- Had to do CGBP on a smith, which was pretty uncomfortable, but it seemed everyone was benching today.
- It was great getting a full upper body pump, ive neer really done a routine which incorporates so many groups at once before.
- Tomorrow I will just do cardio and abs, because I can only workout after 7, and I want to do legs on Wed morning when my gym is quiet. Looks like theres snow on the way too, woot!!

Workout

Bench Repetition
145lbs x 17
145lbs x 14
145lbs x 13

Push Press
115lbs x 7
125lbs x 5
125lbs x 5
135lbs x 3
135lbs x 2

DB Shoulder Press
55's x 8
62's x 6
62's x 6

CGBP
135lbs x 6
140lbs x 6
135lbs x 6
130lbs x 6

BB Curl
80lbs x 10
80lbs x 10
80lbs x 10

PumpinPaddy

12-03-2008, 06:01 AM

Notes
- Today was squat day. I worked out in the morning for the first time this year (well, actually I started at 11.40, so most of it was in the pm, but still early for me), because my gym gets really crowded at night, and Im more comfortable when the gym is empty.
- On squats, I was basically experimeting with stance, grip, shoes, everything. Ive been very inconsistant with my sqaut technique for the last few months, hopefully Ill be able to push on with my current one though. I am most comfortable with a neutral stance, very narrow grip, and shoes with an elevated heel, due to poor flexibility. Also, i need to focus on generating more hip drive.

Workout

Squats
135lbs x 8
225lbs x 6
265lbs x 5
275lbs x 4
275lbs x 4
280lbs x 4
290lbs x 4

SLDL
200lbs x 8
200lbs x 8
225lbs x 7
225lbs x 7

Front Squat
200lbs x 6
200lbs x 6
200lbs x 6
200lbs x 6

Leg Extension
150lbs x 15
150lbs x 15

Calf Raises
30
30

PumpinPaddy

12-03-2008, 06:06 AM

Notes
- Forgot to log this yesterday, I usually prefer to do cardio outdoors, but my the paths around my house are like ice rinks atm, so I did some low intensity cardio.
- I do pretty high reps on abs, low reps dont really do anything for me

Workout
Rope Crunch : 80lbs x 50
Leg Raise : 20 weighted / 15 unweighted

9 mins Stairmaster at level 13

Rope Crunch : 80lbs x 50
Leg Raise : 20 weighted / 15 unweighted

9 mins cross-trainer

Rope Crunch : 80lbs x 50
Horizontal Cable hold - 30 secs each side

PumpinPaddy

12-04-2008, 08:20 AM

Notes
- so today i did lower reps on bench, worked up to 185 x 3, which is lame i know, but you gotta start somewhere. I burnt out pretty quickly and my form was sloppy on the last 2 sets, but im confident I could have gotten 190 x 3 earlier. Maybe from now on i will do 5-4-3-4-5
- The first few sets went really well, form was great, arch is coming along well, and they felt really easy.
- Chest is also improving since ive started benching more, not lagging as much
-Tomorrow I will just be working on my hip flexors and squat form, light weight, and some abs

Workout

BB Bench
135lbs x 10
160lbs x 5
165lbs x 5
175lbs x 4
180lbs x 4
185lbs x 3

Incline DB
62's x 8
62's x 8
65's x 7
65's x 6

DB Extension
75lbs x 10
75lbs x 10

Tri Pushdown
80lbs x 12
80lbs x 10

Hammer Curls DB
35's x 9
35's x 9
35's x 9

DB Flyes
35's x 12
35's x 12

DC Stretching

piszczel

12-04-2008, 08:42 AM

Don't do pyramiding sets (5-4-3-4-5), it won't do you any good.

GJ on bench, but I wouldn't do 5lb increments. Increase the weight by 10lbs at least. 5lb is nothing, it's like benching the same weight again.

Good workout brah :)

PumpinPaddy

12-04-2008, 08:48 AM

DarkDays

12-04-2008, 09:21 AM

You've got a great frame for bodybuilding. Let's pack some more mass on that thing! You're doing great, keep lifting.

PumpinPaddy

12-06-2008, 09:14 AM

Notes
- Awesome workout, worked up to 305 x 3 on squats which i found pretty easy, probably could have got 5, and did box squats for the first time. I had to use a bench as my box, but because of my height, it was still below parallel. Sometimes when squatting, i used to lose focus and think about what could go wrong, but ive started focusing and making sure I keep my knees pointed outwards, and dont buckle in, and getting good hip drive.
- Ive adopted a wide squat stance, and the hip work ive been putting in the last few days is paying off - i had no problem with depth, and i was really powering out of the bottom. I would recommend doing direct hip work for anyone who has flexibility / depth problems.
- I might have to invest in some converse shoes, i have good flat ones atm, but not enough ankle support.
- 2 lulz from today - firstly a guy was benching, i was resting between sets, and he came over and asked if I could squat him for a set - i was like wtf, until i realised he meant "spot". Also, i fell on my ass on ice outside my house - its absolutly freezing here.

Workout

Squat
135lbs x 10
225lbs x 6
255lbs x 5
270lbs x 5
285lbs x 4
305lbs x 3

Box Squat
225lbs x 5
255lbs x 4
290lbs x 3
305lbs x 2
320lbs x 2

Hamstring Curl
135lbs x 10
150lbs x 10
150lbs x 10

Leg press
480lbs x 10
550lbs x 7

OH Plate Lunges
45lbs x 20
45lbs x 20

piszczel

12-06-2008, 12:12 PM

PumpinPaddy

12-06-2008, 12:28 PM

Good job man, but I'm not sure if doing box squats after squats is such a good idea... As far as I'm aware you're supposed to alternate them at least?

Also, what do you mean by direct hip workout? I could use some of that.

Yeah, i was planning to just do 3 sets of boxes to try them out, but then i said fck it and just went for it

For hips, i did some OH lunges, lateral squats, and some static stretches from http://www.exrx.net/Lists/ExList/HipsWt.html

also, i just did some BW squats, and held the position

PumpinPaddy

12-08-2008, 10:26 AM

Notes
- Overall, a v.good workout. Deads arent my main focus atm, Im concentrating more on my squat, and if i went all out on deads, i would feel it for about 5 days. Having said that, I still want to increase, but focusing more on 4-8 reps for the next while.
- First time doing Good Mornings, felt pretty good.

Workout

Deads
315lbs x 8
350lbs x 6
405lbs x 3
405lbs x 3

Good Mornings
90lbs x 10
100lbs x 7
110lbs x 5
110lbs x 5
135lbs x 3

BB Rows
160lbs x 10
180lbs x 8
200lbs x 6
200lbs x 6

Lat Pulldowns
160lbs x 12
175lbs x 9
190lbs x 6

DB Pullover
90lbs x 8
105lbs x 6

piszczel

12-08-2008, 12:29 PM

Nice.

You do warmup, you don't just start off with 315x8, right?

PumpinPaddy

12-08-2008, 01:59 PM

Nice.

You do warmup, you don't just start off with 315x8, right?

yup, i do bw hypers and a couple of sets at about 150, just dont bother writing them down

PumpinPaddy

12-09-2008, 01:16 PM

Notes
- This was an average workout, some things went go, some bad, i just never really got into my "groove"
- I usually try to ignore idiots in my gym, but there were so many tonight it was impossible. I dont like working out in the evening, but i was tired when i got home, so i had to rest for a while. At least for the next couple of months i will have loads of time to workout whenever i want. When I was benching, some idiot walked into the bar, could have easily fuked up my shoulder big time, luckily it didnt. And then there was a group of about 6 standing around a bench, and they did about 2 sets each in the hour i was there, getting in everyones way in the process. / end mini rant
- On a happier note, i was pleased with my OH press - i didnt think id get them as close to my push press #s, and i managed to keep really strict form.

Workout

Bench Repitition
150lbs x 17
150lbs x 13
150lbs x 11

OH Press
100lbs x 8
120lbs x 6
120lbs x 6
125lbs x 4

DB Skullcrushers
25's x 9
30's x 7
30's x 7
30's x 6

DB Front Raise
35's x 8
40's x 7

BB Curl
65lbs x 12
80lbs x 10
95lbs x 8

Hang Cleans
115lbs x 6
115lbs x 6
135lbs x 3

piszczel

12-09-2008, 01:21 PM

PumpinPaddy

12-09-2008, 01:23 PM

150x17, that is pretty crazy.

I sea that OH press #'s are going up. GJ. It's still pretty low though, compared to your bench. Once you improve your OH press, bench will increase by a lot.

Strong curls, what size arms do you have?

thanks man, yea OH press is going up slowly but surely

Not sure about arm size, but my bis grow pretty well, i might take some measurements and new pics 2moro

PumpinPaddy

12-11-2008, 05:48 AM

Notes
- All in al a good workout. I was planning on going for 320x2, but my hips were too sore after 300x2 (not like an injury, just workout soreness). I probabaly should have have done 1 reps less on my other sets.
- A guy who works at my gym, a competitive bber, is going start doing legs with me, he was mirin leg gains, and asked did i want to do legs with him, so thatll be good, as hes one of only about 3 people i would trust for a spot, and hell give me some motivation, which is seriously lacking in my gym (no atmosphere)
- I did deficit SLDLs today, because my arms are soo long, i dont get a full ROM on regular SLDLs, and i killed my hams today
- Cant wait till next week - i am working non-stop on assignments atm, itll be great to get them over with.

Workout

Squats
135lbs x 10
230lbs x 6
255lbs x 5
275lbs x 5
300lbs x 4

Deficit SLDL
160lbs x 10
180lbs x 8
190lbs x 7
200lbs x 6
135lbs x 15

Leg Press
505lbs x 8
550lbs x 6

OH Plate Lunge
55lbs x 20
55lbs x 20

Calf Press
25
25

piszczel

12-11-2008, 08:47 AM

Good workout brah. Not a lot of calf work though.

I have legs to do today as well.
Can't decide whether should I do normal squats or box squats.

PumpinPaddy

12-11-2008, 09:14 AM

Good workout brah. Not a lot of calf work though.

I have legs to do today as well.
Can't decide whether should I do normal squats or box squats.

yeah, i only brought one pair of shoes with me, so i couldnt do raises - they fck my ankles up in flat shoes

box squats feel pretty good, im prolly doing them sunday, really let you focus on hip drive

PumpinPaddy

12-13-2008, 08:26 AM

Ive modified my routine, Im following a westside template, as outlined here

http://www.t-nation.com/free_online_article/sports_body_training_performance/the_periodization_bible_part_ii&cr=

the reason for this is that it will make it easier for me to set goals - the ME lifts are changed every 3 weeks, and it also sets out the set / rep scheme, so I will actually be following a proven method, instead of doing my own thing, which may / may not work

For the first 3 week cycle, my ME lifts are BB bench and Box Squat

My routine will look like this

Sat - ME Bench
Sun/Monday - DE Squat
Tuesday - DE Bench
Thursday - ME Squat
Fri- Cardio, biceps, calves

PumpinPaddy

12-13-2008, 08:34 AM

Notes
- Pretty happy with this workout - high volume bench, but the first 5ish sets were real low intensity. I got 210 x 1 pretty easy, got 215 1/3 the way up, just couldnt get the final push. By the end of the 3 weeks, I am aiming for 225-230.
- JM presses were good - hit my triceps in a completely different way than any other exercise.

Workout

BB Bench
45lbs x 5
45lbs x 5
110lbs x 3
110lbs x 3
145lbs x 3
160lbs x 3
170lbs x 3
180lbs x 1
195lbs x 1
210lbs x 1
215lbs x 0

JM Press
90lbs x 8
105lbs x 8
120lbs x 7
130s x 7
145lbs x 6
160lbs x 5

BB Rows
170lbs x 10
195lbs x 8
215lbs x 5

BB Front Raise
55lbs x 8
55lbs x 8
55lbs x 8

- Stretching / joint work

piszczel

12-13-2008, 09:45 AM

Not bad bro. IMO if you warmed up a bit better (i.e. did few more reps on the lightests sets) you could do 215-220.

AMillane7

12-13-2008, 08:33 PM

Keep pumpin, paddy!

PumpinPaddy

12-14-2008, 10:44 AM

Notes
- Decent workout, box squats were pretty easy, but im gonna stick to the programme and it should pay off
- Deficit SLDLs were great - pretty sure 230x5 was a PR - got the bar to touch my toes, really stretched my hams out
- First time doing reverse hypers, took me until the 3rd set till i got the form down.

Workout

Box Squats
135lbs x 8
180lbs x 5
225lbs x 4
270lbs x 2
270lbs x 2
270lbs x 2
270lbs x 2
270lbs x 2
270lbs x 2
270lbs x 2
270lbs x 2

Deficit SLDL
180lbs x 8
190lbs x 7
190lbs x 7
210lbs x 6
210lbs x 6
230lbs x 5

Reverse Hyper (one-legged)
120lbs x 8
120lbs x 8
120lbs x 8

Decline Crunch
+45lbs x 10
+45lbs x 10

Hanging leg raise
10
10

- Stretching & hip work

AMillane7

12-14-2008, 10:45 AM

strong lifts as usual

PumpinPaddy

12-14-2008, 10:51 AM

strong lifts as usual

thx man - cant wait till ME squat day

AMillane7

12-14-2008, 11:05 AM

thx man - cant wait till ME squat day

got me deads n bench first

PumpinPaddy

12-16-2008, 10:21 AM

Notes
- I was happy with this workout - I was expecting the speed bench to be pointless, but it definately worked well, overall it was pretty intense, my whole upper body is sore atm
- Im pretty sure 145x2 on OH press and 160lbsx3 on CGBP were pr's. hopefully ill be able to keep adding to them:D

Workout

Speed Bench
45lbs x 10
90lbs x 8
115lbs x 6
135lbs x 5
150lbs x 3
150lbs x 3
150lbs x 3
150lbs x 3
150lbs x 3
150lbs x 3
150lbs x 3
150lbs x 3

OH Press
110lbs x 8
125lbs x 6
135lbs x 4
145lbs x 2

CGBP
135lbs x 8
150lbs x 6
150lbs x 6
160lbs x 3

Lat Pulldown
175lbs x 10
175lbs x 10
195lbs x 8

DB Flyes
35's x 12
35's x 12

carrottopnelson

12-17-2008, 11:56 AM

PumpinPaddy

12-17-2008, 01:45 PM

dang man your crazy i still remember you from when i first joined you have grown alot, keep goin im jus gettin back into after bein off for a long time it sucks big time :)

thanks man, good to see you back, youll get back into the swing of things soon enough

trainings been going well for me, im doing a westside routine now and loving it, bench is finally going somewhere :D

piszczel

12-17-2008, 02:02 PM

Strong volume on bench lol.

PumpinPaddy

12-17-2008, 02:09 PM

Strong volume on bench lol.

yup, but still only 24 reps on working sets

my current programme goes by this table

Optimal Number of Lifts by Percent (Prilepin 1974)

Number of Reps for Percent Training
Percent / Reps per set / Optimal Total / Range
55-65 / 3-6 / 24 / 18-30
70-75 / 3-6 / 18 / 12-24
80-85 / 2-4 / 15 / 10-20
90+ /1-2 / 7 / 4-10

carrottopnelson

12-17-2008, 02:57 PM

yup, but still only 24 reps on working sets

my current programme goes by this table

Optimal Number of Lifts by Percent (Prilepin 1974)

Number of Reps for Percent Training
Percent / Reps per set / Optimal Total / Range
55-65 / 3-6 / 24 / 18-30
70-75 / 3-6 / 18 / 12-24
80-85 / 2-4 / 15 / 10-20
90+ /1-2 / 7 / 4-10

ye your lifts are crazy
bench is laggin a bit that seems to be the only thing im good at haha
because of my legs bein sooo weak
hope your new routine works out good

PumpinPaddy

12-18-2008, 06:07 AM

Notes
- :D killer workout, everything went as well as i could hope for, i love having workouts like this
- Got up to 330 on squats, which was a PR, but not really a max, im pretty sure im good for another 10-20lbs. I was planning on going for 340, but because ive only done wide stance a handful of times , my hips are still adapting, and were pretty sore at that stage. I was so close to nailing 320x2, i got 2/3 the way up, and for some reason i inhaled and my shoulders dropped forward a little, and the spotter took it. Had a great spotter today, which is a rarity in my gym.
- I have changed both my technique and attitude to lifting, and squats in particular. ATM, i am reading as many articles as I can over at elitefts, and its really helped me - you should all check it out if you havent already. For technique, apart from the wide stance, I am focusing on my hips, pushing my knees out and pushing my stomach as hard as I can against my belt.
- For the first 2 weeks of my westside routine, i am just doing flat bench and squats as my MEs, after christmas i will start the rotation
- First time doing GHRs, so i went light and focused on form, still felt them though.
- Also got PRs on GMs and lunges afaik

Workout

Squats
45lbs x 8
45lbs x 8
135lbs x 6
180lbs x 5
225lbs x 4
300lbs x 3
320lbs x 1(.5!)
330lbs x 1

Good Mornings
110lbs x 8
125lbs x 7
135lbs x 6
145lbs x 5
155lbs x 4

Walking Db Lunges
60's x 12
65's x 12
65's x 12

GHR
BW x 10
+20lbs x 8
+20lbs x 8

Decline Crunches
+45lbs x 10
+45lbs x 10
+45lbs x 10

- Stretching

piszczel

12-18-2008, 08:46 AM

Strong squats bro.

One mistake you made IMO, you made a huge jump from 225 to 300. You should do some sets inbetween. That could've affected your 320x2 set, and most probably did.

PumpinPaddy

12-18-2008, 09:34 AM

Strong squats bro.

One mistake you made IMO, you made a huge jump from 225 to 300. You should do some sets inbetween. That could've affected your 320x2 set, and most probably did.

i agree - i prob should have done 250/60 for 3 or 4 reps

oh well, you live and you learn...

AMillane7

12-19-2008, 10:00 PM

oh well, you live and you learn...

QFT !

user787877877

12-20-2008, 06:41 AM

damn strong squats man!! Doing great!!

Any chance you'll be getting pics up soon?

PumpinPaddy

12-20-2008, 08:11 AM

damn strong squats man!! Doing great!!

Any chance you'll be getting pics up soon?

sure, ill take some on monday morning, i may even add a chest shot since im not as ashamed of it any more :D

PumpinPaddy

12-20-2008, 08:22 AM

Notes
- Good session overall. Another new PR on bench, pretty happy, prs on squats and bench this week, both were pretty comfortable.
- Warmed up alot more on bench today, noticed a difference, ive also got a bench setup that im comfortabe with.
- From next week i will start my rotation on ME exercises, probably do flat bb, incline, towel press, maybe one other
- Not a good idea to do push press on ME bench day - triceps were already dead, not explosiveness - ill stick to OH presses on DE day, and lighter shoulder work on ME.
- did some hammer curls for the ladies (not srs)

Workout

BB bench
45lbs x 15
45lbs x 12
90lbs x 10
115lbs x 8
135lbs x 6
155lbs x 5
180lbs x 3
180lbs x 3
205lbs x 1
220 x 1

Skullcrushers(not sure how much bar weighs)
Bar + 45lbs x 12
Bar + 60lbs x 9
Bar + 60lbs x 9
Bar + 70lbs x 6

Push Press
115lbs x 8
125lbs x 6
135lbs x 4

BB rows
180lbs x 10
200lbs x 8
215lbs x 5

DB shrugs
90's x 12
105's x 8

Hammer curls
35's x 10
35's x 10

piszczel

12-20-2008, 08:49 AM

Good bench, isn't that 10lbs PR since last week?

I can't do push press for ****. I lift less than OH press.

PumpinPaddy

12-20-2008, 08:52 AM

Good bench, isn't that 10lbs PR since last week?

I can't do push press for ****. I lift less than OH press.

yup, the warming up helped alot - i could have gotten 215 last week if id warmed up right, and i have also got a better setup on the bench since now - i could actually feel the drive coming from my legs, still kept my ass and shoulders down tho

PumpinPaddy

12-22-2008, 09:01 AM

bah, havent got to the gym yet - minding my bro - my mom was supposed to be home by now, but something came up

ill probably wait till about 8 to workout, because my gym will be crazy up until then

if not to pissed off, just mad id already had my pre-workout meal

piszczel

12-22-2008, 09:17 AM

Have a 2nd pre workout meal then :P

It's all good

PumpinPaddy

12-22-2008, 01:58 PM

Notes
- Pretty intense workout today, everything went really well, i used pretty short rest periods, and the sweat was dripping off me at the end. 590x5 on leg press was a PR, but i felt a little dizzy after it, so i dropped down to 440x20
- I know there is supposed to be an increase in the weight in DE box squats, but i decreased it by 10lbs for 2 reasons - 1) last week, i hadnt grasped the whole speed reps concept, and they were not speed reps, were a lot quicker today 2) last week, i was using a bench as my box, which was maybe 0.5in above parallel, today i stacked plates just over 1in below parallel
- Deficit SLDLs wet great agin, another new PR, probably will not do them next week as I will be doing RDL on ME day.
- Took some new pics, will post as soon as they upload.

Workout

Box Squat
45lbs x 10
135lbs x 8
180lbs x 6
200lbs x 4
200lbs x 4
260lbs x 2
260lbs x 2
260lbs x 2
260lbs x 2
260lbs x 2
260lbs x 2
260lbs x 2
260lbs x 2

Deficit SLDL
180lbs x 8
200lbs x 7
200lbs x 7
230lbs x 6
255lbs x 5

Leg Press
550lbs x 7
590lbs x 5
440lbs x 20

Reverse Hyper (one-legged)
130lbs x 8
130lbs x 8
120lbs x 8

- Ab work / stretching

piszczel

12-22-2008, 02:00 PM

Looks like good workout brah.
Strong leg press. I'd probably die under that weight.

Waitin for the pics.

PumpinPaddy

12-22-2008, 02:29 PM

- chest and back dbl bi turned out blurry, ill retake them 2moro and post them, heres the rest

http://i301.photobucket.com/albums/nn41/Paulo899/CIMG1101-1.jpg

http://i301.photobucket.com/albums/nn41/Paulo899/CIMG1102.jpg

http://i301.photobucket.com/albums/nn41/Paulo899/CIMG1106.jpg

(strong gap, lol)
http://i301.photobucket.com/albums/nn41/Paulo899/CIMG1109.jpg

piszczel

12-22-2008, 02:37 PM

Nice brah, you got some huge traps.
Looking wide
What size arms?

PumpinPaddy

12-22-2008, 02:39 PM

Nice brah, you got some huge traps.
Looking wide
What size arms?

thanks man - not sure what size arms are - id just be guessing - ill ave a look for a tape and report back....

user787877877

12-22-2008, 02:49 PM

Damn man legs and back are looking great! Your traps seem to start low, and a lot of people get annoyed when that happens, but IMO it adds a lot of thickness to your back poses. As far as the gap, I think that will close up over time, but it doesn't look bad at all.

PumpinPaddy

12-22-2008, 02:56 PM

Nice brah, you got some huge traps.
Looking wide
What size arms?

just measured - 15.75, which im happy with, they were just over 15 3 months ago, must be all the tri work

Damn man legs and back are looking great! Your traps seem to start low, and a lot of people get annoyed when that happens, but IMO it adds a lot of thickness to your back poses. As far as the gap, I think that will close up over time, but it doesn't look bad at all.

thanks man - yeah, i dont mind my traps being like that, it thickens up my back a little, and makes squats more comfortable

user787877877

12-22-2008, 02:59 PM

just measured - 15.75, which im happy with, they were just over 15 3 months ago, must be all the tri work

:eek: DUDE! those are huuugee!! and a lean .75 inches in 3 months??? JEEZ keep up the gainz breh

piszczel

12-22-2008, 03:06 PM

Some big arms bro, keep it up

PumpinPaddy

12-23-2008, 02:36 PM

just ordered some PL stuff from APT, got a pretty good deal, parents are making it part of my christmas presesnt

Im getting

http://pi.b5z.net/i/u/230085/i/powerlifting_singlet_powerlifting_singlets_APT_gg. jpg

http://pi.b5z.net/i/u/230085/i/Weight_Lifting_Belt_Powerlifting_Belts_Exercise_Be lt_Workout_Belt_maroon.jpg

and these come free:
http://pi.b5z.net/i/u/230085/i/Strangulator_APT_Super_Duper_powerlifting_Wrist_Wr aps.jpg

piszczel

12-23-2008, 02:46 PM

How much did you pay for the singlet?

I can't really ask parents for anything since they already bought me some ****...

Seems like I won't compete in January lolz.
When's your first meet?

PumpinPaddy

12-23-2008, 02:55 PM

How much did you pay for the singlet?

I can't really ask parents for anything since they already bought me some ****...

Seems like I won't compete in January lolz.
When's your first meet?

I think the singlet was $39, which is about E30 / ?26(ish), but i had a code for 20% of everything and the free wrist wraps, so it was a pretty good deal

Im registering for one in mid feb, then theres another in mid april

the standard aint too high, so my lifts should be decent, and itll give me a chance to meet some PLers IRL

Theres some decent UK sites that sell them, do you not have any savings or anything you could use?

piszczel

12-23-2008, 04:21 PM

No savings unfortunately.
I'm skint.

I'll figure something out after christmas.
At the moment my main concern is exams in Jan, lol. I've done no revision at all.

PumpinPaddy

12-24-2008, 06:46 AM

Notes
- this was an ok workout, i was feeling a bit weak today, and I never really got into a groove, but the lifts were ok, and I was pleased with bench.
- I decided to do RE bench at 7x7, with fairly short rest periods, and i was pleased, my chest is pumped as hell right now. Form was sloppy for the first two sets, i think I was trying to combine RE and DE, but then I slowed the tempo, and my form was perfect.
- Shoulders were giving me a bit of grief, so I only did 3 sets of OH press
- ME squat/dead on friday, one guy at my gym who I get on well with told me he was doing heavy squats on friday too, so we're going to work together - although the last time I seen him squat, he got 500x3, but its always good motivation to lift with someone stronger, so hopefully ill get a new max

Workout

RE Bench
45lbs x 12
90lbs x 10
110lbs x 8
135lbs x 7
160lbs x 7
160lbs x 7
160lbs x 7
160lbs x 7
160lbs x 7
160lbs x 7
160lbs x 7

OH Press
115lbs x 8
125lbs x 6
135lbs x 5

DB Extension
75lbs x 8
75lbs x 8
85lbs x 6
95lbs x 5

Lat Pulldown
165lbs x 12
175lbs x 10
195lbs x 7

- Stretching etc

piszczel

12-24-2008, 06:49 AM

No wonder shoulders were giving up lol, that is some volume for bench brah.

Sounds like good workout.

You pumped for heavy squats?
You better be or I'll come and smack you

PumpinPaddy

12-24-2008, 06:52 AM

No wonder shoulders were giving up lol, that is some volume for bench brah.

Sounds like good workout.

You pumped for heavy squats?
You better be or I'll come and smack you

haha, yup cant wait, the guy im working wth is fcking huuuge

ill pm you a pic in a minute...

user787877877

12-24-2008, 08:22 AM

Nice looking lifts!

Can someone explain ME and DE pleasE? :p

and I am sure you will hit a sick PR with a guy that squats 500 x 3! :eek:

PumpinPaddy

12-24-2008, 08:34 AM

Nice looking lifts!

Can someone explain ME and DE pleasE? :p

and I am sure you will hit a sick PR with a guy that squats 500 x 3! :eek:

Basically westside stuff - you do some form of bench and squat/dl 2x a week, with one ME (max effort - where you try to get a new 1-3 rep max) and RE(repitition effort - where you just do some sort of rep work - i did 7x7 today, but you can do 3x failure on acertain weight - loads of options) and DE(dynamic effort - go light weight, but low reps, and focus on speed and force)

this explains it in more detail
http://www.t-nation.com/free_online_article/sports_body_training_performance/the_periodization_bible_part_ii&cr=

PumpinPaddy

12-26-2008, 10:46 AM

Notes
- Was an ok workout, got a new PR, but it wasnt as much as I hoped for. I was feeling sick, and after I got 335, i felt like i was about to get sick, and i also fcked up my eye, so didnt go for 345.
- I feel ive pinpointed 2 problems with my squat - too many reps on lighter sets - eg 225 x 6 - i think i should have stuck to 3-4 reps for this, also ive noticed my GPP is not good, i take a long time to catch my breat - any ideas on what GPP work i could do - i dont hae much space or equipment.
- Others lifts were all good.

Workout

Squats
45lbs x 8
45lbs x 8
135lbs x 7
225lbs x 6
275lbs x 4
300lbs x 3
315lbs x 2
325lbs x 1
335lbs x 1
315lbs x 4

Good Morning
110lbs x 8
125lbs x 7
135lbs x 6
150lbs x 5
110lbs x 12

Walking db lunges
65's x 12
65's x 12
65's x 12

GHR
+25lbs x 10
+25lbs x 10
+25lbs x 10

Leg Raises/Decline crunches

piszczel

12-26-2008, 11:04 AM

Nice PR brah, there's definitely more in you.
I don't think 2 sets with the bar are necessary (just one), but that's my opinion.

What's GPP?

btw I'm 1 point off 300 reps, just sayin

PumpinPaddy

12-26-2008, 11:15 AM

Nice PR brah, there's definitely more in you.
I don't think 2 sets with the bar are necessary (just one), but that's my opinion.

What's GPP?

btw I'm 1 point off 300 reps, just sayin

yeah, im not great at warming up - i always do too much or too little

GPP is general physical preparedness - basically your work capacity, just cardio stuff
link which explains it better http://www.elitefts.com/documents/general_physical_preparedness.htm

i would, but im on spread :(

piszczel

12-26-2008, 11:25 AM

K, I sort of get it now.

user787877877

12-26-2008, 11:28 AM

Nice PR, and are you serious with weighted GHR's???? I can't even do one full one with my Bodyweight!!!

Basically westside stuff - you do some form of bench and squat/dl 2x a week, with one ME (max effort - where you try to get a new 1-3 rep max) and RE(repitition effort - where you just do some sort of rep work - i did 7x7 today, but you can do 3x failure on acertain weight - loads of options) and DE(dynamic effort - go light weight, but low reps, and focus on speed and force)

this explains it in more detail
http://www.t-nation.com/free_online_article/sports_body_training_performance/the_periodization_bible_part_ii&cr=
Oh, I got it now, thanks.

PumpinPaddy

12-26-2008, 11:34 AM

Nice PR, and are you serious with weighted GHR's???? I can't even do one full one with my Bodyweight!!!

Oh, I got it now, thanks.

the ghr at my gym isnt designed for someone 6'3, so i have to setup a little different, which probably accounts for the weight - its hard to explain,lol

user787877877

12-26-2008, 11:34 AM

the ghr at my gym isnt designed for someone 6'3, so i have to setup a little different, which probably accounts for the weight - its hard to explain,lol

umm...yeah...lol I think I will need a vid to understand..its okay though, still hella strong.

PumpinPaddy

12-26-2008, 11:36 AM

umm...yeah...lol I think I will need a vid to understand..its okay though, still hella strong.

i have glutes of steel ;)

piszczel

12-26-2008, 11:39 AM

i have glutes of steel ;)

Useful if you drop the soap in prison, just close eyes, mouth and squeeze your glutes if anyone will try to suprise buttsecks you

PumpinPaddy

12-26-2008, 11:44 AM

Useful if you drop the soap in prison, just close eyes, mouth and squeeze your glutes if anyone will try to suprise buttsecks you

lol- hopefully it will never come to that, im impossible to wedgie tho

user787877877

12-26-2008, 11:48 AM

i have glutes of steel ;)

So i've felt.

wut?

PumpinPaddy

12-27-2008, 09:39 AM

Notes
- this was a good workout - i did towel presses (no boards) and they went well. i used 2 towels that were 3.5" thick when taped together, which i think is close enough to a 2 board. I didnt go for a 1rm, because on the first set of 225, i completely lost my arch and touched really high on the 2nd rep, still got the rep but i wanted to do 225 again and nail the form.
- Warmup went a lot better today (thanks to test titans link :D), i was properly warmed up, but didnt feel tired or anything.
- JM Presses were real good, i was pleased with 175 x 5, also on my last set of db rows i went matt kroc-style - felt awesome
- I was feeling pretty awful earlier, but as soon as i got to the gym my mood changed - its amazing what a good workout can do ;). I know its not recommended to have 2 ME days in a row, but with christmas and other stuff, i didnt really hae any other option - will be back to normal next week tho.
- Really looking forward to next weeks workouts - doing ME deads for the first time in about a month - hoping to get over 440

Workout

Towel Press
45lbs x 8
90lbs x 5
110lbs x 4
135lbs x 3
160lbs x 3
210lbs x 3
225lbs x 2
225lbs x 2

JM Press
110lbs x 8
130lbs x 7
140lbs x 6
155lbs x 6
170lbs x 5

BB rows
180lbs x 10
200lbs x 8
225lbs x 4

Rear Delt Flyes
40's x 8
40's x 8

One arm DB rows
95lbs x 7
65lbs x 20

piszczel

12-27-2008, 09:45 AM

PumpinPaddy

12-27-2008, 09:50 AM

Wtf is a towel press?

Last time I tried delt flies it felt like a good way to injure my RC so I stopped doing them.
In fact at the moment I'm not doing any direct delt work at all, don't think it's necessary at all with a power-based routine.

lol, its just like a board press for people too cheap to buy/make a board

NAEmaos7Rcg

and i dont think ill be doing delt flyes again - they didnt really do anything for me - ill prob do trap on ME day and OH press on DE

PumpinPaddy

12-29-2008, 09:02 AM

Notes
- Really good workout - went up 10lbs on box squats since last week, managed to keep bar speed quick. I tried low bar for my warmups, but it really wasnt working well, although i widened out my grip on the work sets, and it seemed to give me a slightly better leverage Ive noticed a huge improvement in my hip power in recent weeks
- I would like to widen my stance even further, but my gyms rack wont allow it, im at the edge atm
- Nice PR on deficit SLDLs - ive made good improvements on them, hopefully i will see a decent carryover for ME deads on thursday

Workout

Warmup - 5 mins crosstrainer

DE Box Squats
45lbs x 6
90lbs x 5
135lbs x 4
160lbs x 3
200lbs x 2
270lbs x 2
270lbs x 2
270lbs x 2
270lbs x 2
270lbs x 2
270lbs x 2
270lbs x 2
270lbs x 2

Deficit SLDLs
180lbs x 8
205lbs x 7
205lbs x 7
235lbs x 6
270lbs x 5

Reverse Hyper (one-legged)
125lbs x 8
135lbs x 8
135lbs x 7

Side bends
55lbs x 10
60lbs x 8

Captains chair
30lbs x 12
35lbs x 10

BB Lunge
100lbs x 45

- Stretching

piszczel

12-29-2008, 09:35 AM

Holy volume

Doing 45 rep lunges is no joke, I bet your legs and arms are raped

PumpinPaddy

12-29-2008, 10:18 AM

Holy volume

Doing 45 rep lunges is no joke, I bet your legs and arms are raped

yup, they were pretty damn tough, i was barely even touching the bar with my hands near the end, they were dead, i just sort of balanced it

piszczel

12-29-2008, 10:20 AM

Lol, I know the feeling. Main reason I never bothered with lunges.

PumpinPaddy

12-31-2008, 08:56 AM

Notes
- Happy with this workout, benching was solid, my arch and technique is improving every week. My chest is also growing much better than ever, even though bench / bench variations are the only chest exercises im doing.
- I cut back on the sets, because last week i was burnt out for the rest of the session after 7x7. On 158, i stopped at 15 reps, which was about 1 or 2 short of failure, because i still had 3 sets to go - maybe i should have done it last.
- The 105x7 on db rows was a PR for me.
- ME deads tomorrow - cant wait, ill be disappointed with anything less than 440, 450 is the goal.

Workout

RE Bench
45lbs x 12
90lbs x 10
110lbs x 7
110lbs x 7
158lbs x 15
170lbs x 7
175lbs x 6
180lbs x 5

CGBP
140lbs x 8
150lbs x 6
165lbs x 5
165lbs x 4

One arm DB rows
95lbs x 10
105lbs x 7
75lbs x 18

Seated OH press
120lbs x 8
135lbs x 6
150lbs x 3

Dips
BW x 20

- Stretching

piszczel

12-31-2008, 10:04 AM

Holy moly nicedb rows.
105 DBs are heavy.

PumpinPaddy

12-31-2008, 10:16 AM

Holy moly nicedb rows.
105 DBs are heavy.

lol, thanks, i was surprised how good my form was on them, i only cheated a tiny bit

PumpinPaddy

01-01-2009, 09:27 AM

Notes
- Woot!!! Awesome workout - got 2 deadlift PRs. This was the first real test of my westside programme, as I hadnt deadlifted since mid November, but Ive been doing loads of lower back and ham work. Back then I got 420 x 2, today i pulled 452 with some to spare, so things must be going ok.
- I have vids of 405, 420, 435, 452 and some GMs, although some are pretty poor quality because my cameraman vanished after 405. Ill post them up when they upload.
- The foot rests for the GHR were broken, so I did some pullthroughs

Workout

Deads
135lbs x 8
225lbs x 5
270lbs x 4
315lbs x 3
380lbs x 2
405lbs x 1
420lbs x 1
435lbs x 1
452lbs x 1

Good Mornings
110lbs x 8
130lbs x 7
140lbs x 6
150lbs x 5

Leg Press
550lbs x 8
595lbs x 4
440lbs x 15

Pullthroughs (Cable)
110lbs x 8
110lbs x 8
110lbs x 8

Cable Crunches
110lbs x 12
110lbs x 10
110lbs x 10

- Stretching

user787877877

01-01-2009, 09:31 AM

PumpinPaddy

01-01-2009, 09:33 AM

Damn those are some nice deads man!! strong as hell. Keep up the good work, can't wait for the videos. And I know what you mean about broken GHR's my gym's has been broken ever since I signed up...and now Im out of weight for pull throughs..sucks.lol

thanks man, im delighted with the deads

And i feel on my ass on the last rep of pullthroughs today, lucky there werent many people in the gym!

user787877877

01-01-2009, 09:36 AM

thanks man, im delighted with the deads

And i feel on my ass on the last rep of pullthroughs today, lucky there werent many people in the gym!

ahaha, damn. Just curious does your cable machine thing have 1 or 2 metal bars/cables on it?

PumpinPaddy

01-01-2009, 09:38 AM

ahaha, damn. Just curious does your cable machine thing have 1 or 2 metal bars/cables on it?

you mean like top and bottom?

if you do yes, if you dont, im not sure what youre talking about , lol

PumpinPaddy

01-01-2009, 11:12 AM

ok, heres the vids

on the 405 dead, it looks like my back is a little rounded, but im pretty sure its just where my shirt bunched up over my belt

also, i just realised how gay the music my gym plays is - i had disturbed turned up full blast to drown it out :D

405 dead
ghC9wVy-nZQ

452 dead
c2BjHhFASC0

140x6 good mornings
0PoZg5Juk6s

piszczel

01-01-2009, 12:10 PM

PumpinPaddy

01-01-2009, 12:52 PM

Congrats on the PR bro, great lifting

I tried 450 last time and only could lift it few inches off the ground :P

As for your form, it was good, you could use a bit more leg drive IMO. Althogh with your height I could imagine it's a bit hard.

Ever tried sumo? A lot of tall people deadlift sumo.

thanks brah

yeah, i use very little leg drive, ive tried starting closer to the ground, but i find it harder to the bar off the ground
i have really long arms, which i think is part of the reason

ive done sumo in the past, but it just didnt suit me at all - i found it really awkward

user787877877

01-01-2009, 01:25 PM

Nice vids! Form looks good to me, but yeah seem to lack leg drive.

PumpinPaddy

01-03-2009, 08:49 AM

Notes
- Meh, this wasnt a great workout in terms of #s. I only got 232 for a single on towel press, i am really struggling when i get about 4" off my chest. I might take a different approach next week.
- I feel like a i got a good workout today tho, chest, tris shoulders and back are all pretty pumped.
- DB floor presses were pretty good, I wanted to go for 95'sx5, but i just couldnt get them into position. Also, I used the rear delt machine instead of DBs today, felt a lot better, one of the few machines i prefer over dbs

Workout

Towel Press
45lbs x 8
90lbs x 5
115lbs x 4
135lbs x 4
165lbs x 3
205lbs x 3
215lbs x 3
225lbs x 2
232lbs x 1

DB Floor Press
65's x 8
75's x 7
75's x 7
85's x 6

One Arm Rear delt machine
stack x 8
stack x 8
stack x 8

BB Rows
180lbs x 10
205lbs x 7
205lbs x 7

DB Flyes
40's x 10
40's x 10
40's x 10

user787877877

01-03-2009, 09:09 AM

PumpinPaddy

01-03-2009, 09:22 AM

Keep pushing hard though, that bench will budge, Do you have a spotter? because that would probably help you out mentally.

But how do you feel using the whole stack on delt flyes :p

EDIT: strong ass BB rows!

thanks man - yeah i use a spotter, its tough to get a good one tho

haha, on the delt flyes, after about 2 weeks of training when i was a noob i was able to do the full stack with both arms and i thought i was the ****, now i can do it one handed, its pretty cool

although it says the stack is 200lbs , but its no-where near that

user787877877

01-03-2009, 09:26 AM

thanks man - yeah i use a spotter, its tough to get a good one tho

haha, on the delt flyes, after about 2 weeks of training when i was a noob i was able to do the full stack with both arms and i thought i was the ****, now i can do it one handed, its pretty cool

although it says the stack is 200lbs , but its no-where near that
Oh then maybe idk...do some forced negatives? maybe that will help overload the muscle, IDK.

And thenthe stack is most likely 100lbs, like I was stating the other day, if there are two separate cables then the actual weight is half what the stack says.

southbankwulf

01-04-2009, 08:10 AM

PumpinPaddy

01-04-2009, 08:25 AM

nice deadlift vid, have you always pulled with high hips? maybe should try to get them down alittle. i think youd be faster off the floor that way. just my opinion :)

btw, what are towel presses? never heard of them.

nice log looks good!

thanks man, i didnt realise i hap my hips so high until i watched the vids myself, and i noticed they were sloww off the floor too - ill try and fix it next time, although i dont dl too often

towel presses are like board presses, but i just roll up 2 towels and tape them

i suppose its a bit like using foam on box squats