From Bookworm to Beast...journey of a 16 year old BB'r

[frvrmuscle]

Well, my last journal lasted all of two weeks, lol. But i figure that this one will motivate me to break through some plateaus, so i plan on doing this one right. Feel free to comment/post/chat/ask questions or whatever!


History
As you can see from the thread title, i used to be a total nerd, lol. in elementary school i would be reading at lunch and recess, lol. I started wreslting in the 6th grade, and the coaches recommended we train in the offseason so i began weight training. my inner nerd took over i guess, and i began to resaerch everything i could on bodybuilding/lifting and the like, which eventually led me to this site. I fell in love with lifting weights and the results i began to see, and it has helped me in every aspect of life, from my sports (Mainly focusing on football and Wrestling at this time) to my self confidence and how i interact with others. By now it is one of the most integral facets of my life. i started off somewhere between 117-124 pounds (the two weightclasses i was wrestling at the time) and now sit at right about 200 lbs. exactly.

Training
my training has gone through many progressions. As a beginnner i started of with fullbody routines, and progressed through upper/lower splits, push/pull/legs,and for a good long while finally used fairly high volume. i got to know my body fairly well, and the last 6 months or so have experimented alot with medium volume, DC, Blood and guts, and even FST-7 training. Currentlyi use a mixture of pretty much everything, using whatever method i fell incline to use at the time, lol

Nutrition
My nutrition is pretty sound, even during the school year.Although it is wrestling season, i currently have the oppurtunity to wrestle at the 215 lb. weight class, which would allow me to bulk throughout the season :) i will post meal plans every now and then just to give every1 and idea of what my diet is like.

Supplementation
I am currently using beta-alanine and am ALMOST out of a 1000g. tub of creatine. I am hoping for/expecting some protein powder for christmas as well as some noxplode, which will be my first time ever using.



So without further ado, let the Journal Begin!

[frvrmuscle]

11/12/08

Legs DC style

This was the first week of wreslting practice for me, so i've had some overall soreness/creakiness, esp. in my joints. I started off with squats, but as i reached my last heavy warmup (315x3) i realized squats wern't going to work today and scratched that. Moved on too...

Leg curls
75x15w/u
100x10 w/u
Working set
150x14,4,3(r/p)
100x24(widowmaker)

Leg press
3 plates per sidex10w/u
5 plates per sidex6w/u
7 plates per sidex3w/u
working set
8 plates+25 per sidex4
7 plates per sidex14(widowmaker0

Cybex All-Purpose machine
Donkey calf raises
175x12w/u
working set
250 (stack)x20-25? (alternated with the 5 sec. neg. and 10sec hold in the bottom position with reg reps every 5 or so)

[frvrmuscle]

11/13/08

Back DC style
http://www.musculardevelopment.com/galleryf/albums/dhenry01/aaf.jpg

Shoulder warm-up
internal/external rotations

Lat Pull downs
75x15w/u
150x6w/u
workset
212.5x8,4,2(r/p)

T-bar corner rows
1 45x10w/u (decided to use 35's for greater contraction)
3 35'sx8w/u
workset
5 35's+2 10'sx12
3 35'sx19(widowmaker)

Extreme stretching

Barbell curls
60x10w/u
80x6w/u
workset
115x4,95x6,2(r/p) (didn't think about the fatigue in my biceps from doing back and overestimated my strength, so i quickly swithched to 95 lbs. and finished up bi's with...)

Hammer curls
55x6,4,3(r/p)


Hams were sore from the day before, so i went with t-bar rows instead of deadlifts. Was pleasantly surpised with my strength on back, set PR's on both exercises. Pr's will now be noted as of the start of the journal. Chest/shoulders/tris up tomorrow!

[BangBrahs]

keep up the good work http://forum.bodybuilding.com/images/icons/icon14.gif

[frvrmuscle]

keep up the good work http://forum.bodybuilding.com/images/icons/icon14.gif

thnx for droppin in man :)

WE had some sleet/snow that really iced up the roads today. Got out of school like an hour early but the YMCA was closed because of the conditions :(. Hopefully it should be open tomorrow and i'll be able to do some chest/shoulders/tris DC style. On another note, found out today i was voted in for the All Western Kentucky Conference in football :D. Now i get to focus on wreslting. Pretty sure i'm going to be able to wrestle 215 as most of our heavier guys graduated last year, so even though i will be wrestling up yet it will give me a chance to continue growing throughout the season.

inspiration:
http://i222.photobucket.com/albums/dd114/Ekolow/2enpxdkes1.jpg

[MattPatching]

Definitely in on this one mate! Lookin' forward to seeing some crazy things happen in here!

[frvrmuscle]

Definitely in on this one mate! Lookin' forward to seeing some crazy things happen in here!

welcome aboard man :D

[frvrmuscle]

12/16/08

Chest/shoulders/tris DC

Incline Smith Machine Bench (bar=15 lbs.)
105x12w/u
155x6w/u
Work set
195x8,3,2 RP

DB Flyes (widowmaker)
40x20

Shoulders:
BTN Smith Machine press
105x6w/u
workset
155x6,145x4,2 RP

DB Lateral Raises (widowmaker)
30'sx20

Tris:
Smith Machine CG Bench
105x8w/u
workset
155x7,3,1 RP

cable pushdowns w/ straight bar (widowmaker)
150 (stack)x12, dropset, 110x8

extreme streching for chest,shoulders,tris.

School was canceled today because some of the roads were frozen over, but we still had wrestling practice over at our coaches house (he has this outbuilding with mats inside). Practice was INSANE drilled a fair amount of technique but the majority of practice was just free wrestling. Even better when you're wrestling a previous state champ (graduated three years ago), a guy who won state twice and was once voted the most valuable wrestler of the state tournament (graduated last year), and a guy visiting who placed second in the state of Iowa 2 or 3 years ago :cool:
Needless to say i was already pretty tired/beat up even before my workout started 3 or 4 hours later. Incline bench went well, and i felt surprisingly strong on that. Shoulders were still pretty fatigued tho, so i had to quickly drop the weight a lil bit in between my first RP. Also went a lil heavier than i intended for CG bench, but whatever. Pretty good workout considering. Also my sister came to the gym with me and i had to help tell her what to do,hence why i forgot to do the extreme stretching till the end of the workout.

[frvrmuscle]

11/17/08

http://www.lifeinthefastlane.ca/wp-content/uploads/2008/05/body_builder_24sfw.gif

Legs DC

Leg curls
75x15w/u
100x10 w/u
Working set
162.5x13,4,3(r/p) PR!
112.5x20(widowmaker) PR!

Leg press
3 plates per sidex10w/u
5 plates per sidex6w/u
7 plates per sidex3w/u
working set
8 plates+25 per sidex6+1 SLIGHTLY forced rep PR!
7 plates per sidex20(widowmaker) PR!

Cybex Horizontal Leg Press calf raises
150x15w/u
workset
300x12 DC style


a GREAT fricken workout! was a lil unsure at the beginning, because the front of my right leg felt like it was frogged from wrestling yesterday, but once i got going i was in the zone! Wrestling practice was at 3:30 today so i was able to work out BEFORE at 12, felt tons better fatigue-wise than yesterday. A good thing too because today's practice was another face-melter, lol. Set PR's on every work set for both quads and hams, and decided to use a new exercise for calves since i was using the stack on the old nautilus machine.

[TkOliTk]

Good lifts man :D Got any starting pics?

[Supercows]

Good lifts man :D Got any starting pics?

http://bodyspace.bodybuilding.com/img/user_images/398342/progresspic/414942orig.jpg -------------- http://forum.bodybuilding.com/photo/data/506/idk5.jpg

[Supercows]

Just stopping by http://forum.bodybuilding.com/images/icons/icon6.gif
Cool

[frvrmuscle]

lol, thnx for having my back while i was gone kyle ;) for other prgress pics check out my profile, the most recent is my back pic which is currently my avy, taken prob 3? or so months ago.



Update on what has been going on the last few days:

Left friday for a two-day wreslting meet. Went 7-2 with 1 1/2 weeks of practice this year and while wrestling giving up 20 lbs (wrestled 215 weighing 196, plus every1 got a 2-pound weight allowance). Had 5 pins, one win by points, and 1 forfeit. The two matches i lost were to wrestlers from indiana that i lost by 2-3 points each.

My original intention was to wrestle 215 and try and gain weight throughout the season, but with the intensity of our wrestling practices i simply cannot gain weight, no matter how much i eat. So i've decided to go down to 189 and wrestle there for the remainder of the season. Also, the match i won by points was against a very tough 189 pounder. Everyone was going crazy after i won and i knew he was ranked in the state,so i checked the rankings tonight and realized that he had been ranked 4th :D so hopefully that means the remainder of the year will go well after i get down to 189 in the next week or two

[frvrmuscle]

Shoulder warm-up
Back DC

internal/external rotations

Lat Pull downs
75x15w/u
175x6w/u
workset
217.5x8,2,1(r/p)PR!

T-bar corner rows
3 35'sx8w/u
workset
5 35's+25x9
3 35'sx28(widowmaker) PR!

Extreme stretching
(255lbs on lat pulldown,
roughly 45 second stretch)

Seated Alternate DB curls
25x15w/u
workset
55x4,2,1(r/p)

EZ Bar Drag Curls
105x15(widowmaker)

Extreme Stretching

Good workout today, especially happy with the alt pulldowns. Killed T-bar row widowmaker PR, but i'm still prob going to change it to deadlifts or rackpulls for my next workout.

[frvrmuscle]

Chest/shoulders/tris DC

Incline Smith Machine Bench (bar=15 lbs.)
105x12w/u
155x6w/u
Work set
195x8,2,1(r/p)

DB Flyes (widowmaker)
45x16PR!

Shoulders:
Cybex Shoulder press
75x12w/u
workset
132.5x7.5,3,1(r/p)

DB Lateral Raises (widowmaker)
35'sx19PR!

Tris:
Lying DB tri extensions
30'sx8,3,3

cable pushdowns w/ straight bar (widowmaker)
150 (stack)x10, dropset, 110x11

extreme streching for chest,shoulders,tris.


Saw some signs of a plateau starting, so i've decided to do as rotation of 3 different exercises per bodypart, using one each wrokout and switching between them every week. Thinking...

quads:squats, legpress, cybex horizontal leg press
hamstrings: lying leg curls, RDL (lack of ham equip at gym)
calves:cybex horizontal leg press calf raises, Nautilus All-purpose machine, seated calf raises.
Chest: Incline Smith Machine, Flat Bench (cybex Horizontal Bench if no spotter), Incline DB press
Back Thickness: T-bar Rows, Deadlift, Rack Deadlift
Back Width: Lat pulldowns, Pull-ups, Underhand grip Lat Pulldowns
Bis: Barbell Curls, Seated Alternate DB curls, Hammer curls
Tris:Smith CG bench, Lying DB extensions, Cable Pushdowns

!!!HOPE EVERYONE HAS A VERY HAPPY CHRISTMAS!!!

[frvrmuscle]

The gym was closed 24th and 25th, but i ran both days, a pretty hard 30 minutes on 24th and sprints on the 25th.

Back DC

Underhand Grip Latpulldowns
82.5x15w/u
150x6w/u
workset
200x9,4,3(r/p)

Rack Chins (widowmaker)
BWx15

Deadlift
135x10w/u
225x6w/u
315x3w/u
workset
385x4 (PR is 385x5)
335x9

Extreme Stretching

Seated DB Hammercurls
25x10w/u
50x7,4,3

Extreme Streching

Earlier in the day at wrestling i weighed in at 192.8 and weighed OUT of practice at 187. This is the lightest i've been in a while. Lost roughly 10 or so pounds in the last week/week-in-a half :cool: so my strength was fairly good considering. Today was also my first time trying out NOxplode (got for christmas). The pump wasn't anything special (though you can't really expect a massive pump uing this type of training), but the energy/focus was particularly good, so we will see how it goes :). Haven't done deadlifts in at least 3-4 weeks, and used a double overhand grip, whereas i typically have always used a mix grip. Not a big fan of rack chins, rpob won't use those for quits a while. All in all a pretty good workout, nothing spectacular, but no real disappointments either. solid 7-8/10

[frvrmuscle]

Update on today and what will be going on for the next few days. Had Wrestling practice in the morning and the YMCA closes at 12 or 1:00 on saturdays (mega-fail) so i wasn't able to get legs in today. Have a two-day wretling meet on Mon. and Tues., so the soonest i will be able to hit them will hopefully be Wednesday. Till then, take care everyone :).

[donald1991]

hey when are you going to post some new pics

[EC_Muscle]

http://bodyspace.bodybuilding.com/img/user_images/398342/progresspic/414942orig.jpg -------------- http://forum.bodybuilding.com/photo/data/506/idk5.jpg

damn, some sick shoulders

[frvrmuscle]

UPDATE

Wrestling meet went well in someways and was horrible in others, lol. Had a bye the first round and then pinned the guy in my next match and was done for the day lol. Next day i pinned my first guy in the first period. My next opponent was a straight up BEAST, a senior with some incredible muscle bellies. i talked to him later and he said he only weighed in at 184 but he looked like a BIG 189. I lost to him 1-0 in a close match, but he ended up winning the tournament (and this is a TOUGH tournament) so i wasn't too disappointed.

My next match was where things went bad. I got the first takedown, but after that things just didn't seem to go together, and he scored two takedowns on me. While i was trying to escape the 2nd time, i was in a semi-splits, and then all of a sudden i went down even further, and he drove my upper body directly over my right leg while i was in a near-splits position. i immeadiately heard a crunching sound on the back of my leg above my knee, followed by another crunching sound high up on my hamstring. I ended up finishing the match after some injury time, but lost on points. I was supposed to wrestle again for 5th place, but my coaches deciede it wasn't worth it and that i shouldn't take a risk on hurting my leg anymore, so i forfeited my last match.

Thankfully nothing is torn in my leg i believe, but unfortunately i probably have a light grade 2 pulled hamstring ( see http://www.sportsinjuryclinic.net/cybertherapist/back/hamstrings/hamstringstrain.htm ). So legs are definately off the menu for a little bit, and my first few upper body workouts will probably be fairly light. i've iced it alot last night and some today, and later on Im going to my coaches house to spend a little time in his infra-red sauna, plus hes getting a local therapist to do something on it tonight with a laser, plus some time in a hyperbaric chamber, so its def. getting well taken care of :D lol. Hopefully it can heal up soon so i can go back to full force on the wrestling mat and in the gym.


Cliffs: Tough wrestling tourney
Medium pulled hamstring while wrestling
Getting a ton of work on it done to speed healing thanks to coach

[Wintermule]

How's dat dere chlorodrol coming along?

How do you like DC?

[frvrmuscle]

hey when are you going to post some new pics
hmm, idk. i had a few pics taken on my brithday last Nov., tho the lighting is pretty bad. If i can find them i'll try to scan them and post them here. The memory card for ournew camera doesnt work with our printer, so the only way to get pics on now is to print them at wal-mart or something and then scan them :(


damn, some sick shoulders

thnx man. THis pic shows my shoulders better, tho it is an OLD pic, from the summer wen i was 14, so like 1.5 years at least, lol
http://forum.bodybuilding.com/photo/data/506/medium/Timothy_MM.jpg

[frvrmuscle]

How's dat dere chlorodrol coming along?

How do you like DC?

lol, had to look up chlorodrol to see what it was, though i had my suspicions, lol ;)

DC's been going well. The strength gains are very noticeable, though i have to admit i miss the incredibly full pump i always got from med-high volume routines and even Blood and Guts training. The carb-cutoff's after 6:00 are also working pretty well to control my weight for wrestling without haveing to starve myself like some people do.

[Wintermule]

lol, had to look up chlorodrol to see what it was, though i had my suspicions, lol ;)

DC's been going well. The strength gains are very noticeable, though i have to admit i miss the incredibly full pump i always got from med-high volume routines and even Blood and Guts training. The carb-cutoff's after 6:00 are also working pretty well to control my weight for wrestling without haveing to starve myself like some people do.

I thought I have seen you elsewhere on teh infinite internets talking about chlorodrol and how you were taking chlorodrol without a PCT and your mom had ingested some of dat dere before crushing your mp3 player and xbox and **** in a fit of roid rage. The name was different but I thought they had the same exact back double-bi as you. Maybe it was different.

jus wonderin if that was you.

I was considering DC for a time before deciding I'm too much of a pussy. My workout partner does a bit of rest-pause and stuff along with the slow negatives. He pre-exhausts all the time and stuff. I'll check out dat dere progress in the future.

[frvrmuscle]

I thought I have seen you elsewhere on teh infinite internets talking about chlorodrol and how you were taking chlorodrol without a PCT and your mom had ingested some of dat dere before crushing your mp3 player and xbox and **** in a fit of roid rage. The name was different but I thought they had the same exact back double-bi as you. Maybe it was different.

jus wonderin if that was you.

I was considering DC for a time before deciding I'm too much of a pussy. My workout partner does a bit of rest-pause and stuff along with the slow negatives. He pre-exhausts all the time and stuff. I'll check out dat dere progress in the future.

rofl...yeah, pretty sure that wasn't me.

personally, when alot of people talk about teens not being ready to do DC, i think that the majority of the time its not that the program is too TAXING, but rather that for many teens their intensity and mind/muscle connection are not developed enough to be able to put enough into the Rest-pause/widowmaker sets to really illicit the desired response.

[frvrmuscle]

just got in a quick, light, back workout at home

Pullups (aiming for 50 reps in sets of 10) <1 min. or so between sets
bwx10
bwx10
bwx10
bwx8
bwx7
bwx5

finished off with 3 sets of underhand grip pulldowns, 10-25 reps, looking for teh pump.

Couldn't do any sort of bent-over rows rows because the hip extension is what REALLY kills my hamstring. The pullups were done on a bar that is 1-1.5 inch thick, decided to not use straps. All in all a good little, quick workout.

[TkOliTk]

Wicked lifts man, and **** your shoulders is JACKED! Post new pics I say :D

[frvrmuscle]

Pulled hammy feelin alot better compared to yesterday, if it keeps improving like this i'll be back in full action in hopefully less than a week :D. Got a ton of work done on it yesterday; some lazer treatment before practice along with some overall alignment work done, then another laser treatment after practice. Was in a hyperbaric chamber for around an hour watching Hot Rod (lol), plus iced it for 15-30 minutes 3 or 4 times throughout the day. Also picked up some MSM, fish oil, and Emergen-C at Wal-Mart, all of which should hopefully help speed up the healing.

Light Chest/Shoulders/quad workout at home

Machine Chest press
~120x20
~120x20
~120x15
~120x15
~120x15 (last set or two fairly intense, though not to failure)

Lateral Raises
35x5
35x5
35x5
35x5
35x5 (all sets ntf)

leg extensions
~120x20
~120x20 (ntf)

Icing my hammy as im typing this, will use the hyperbaric chamber again tonight, might use the infra-red sauna too, not sure.

[MattPatching]

Good luck getting your hammy right again mate, looks like you're doing everything you can.

[frvrmuscle]

UPDATES:

Wrestled today, weighed in at 189 almost exactly. Went 5-0, with 4 pins and 1 forfeit. Wasn't any really difficult competition luckily, as im still nursing the hamstring pull (just wrapped it up pretty tight with an ace bandage) and a hurt thumb (affects u more than u'd think, lol ;)) Tomorrows off, and then Back to hitting the gym hardcore starting monday! School's also starting this week. Will have to continue taking it easy on the leg training, just some LIGHT leg work.

[Wintermule]

Good idea, using a hyperbolic time chamber will let you work out several times in one day, because time is so slow inside of them, while giving your hamstring days and days of rest each off day.

[frvrmuscle]

Good idea, using a hyperbolic time chamber will let you work out several times in one day, because time is so slow inside of them, while giving your hamstring days and days of rest each off day.

:cool:

i also shape-shift on weekends

[ShayThor1989]

Sick lifts dude, at 16 you have incredible potential.

[Slackontheback1]

Great job man, good luck on BB'ing.

[inhiding34]

Great job bro!

Keep it up and ill be watch you on the pro circuit in a few years!

[frvrmuscle]

Sick lifts dude, at 16 you have incredible potential.


Great job man, good luck on BB'ing.


Great job bro!

Keep it up and ill be watch you on the pro circuit in a few years!

thnx for the comments guys :D . expecting some big workouts over the next few weeks, at least for upperbody. For legs, i'll do LIGHT hamstring curls 3 times a week or so, and will also try and get in a light leg day, where i will see what exercises i can safely go heavy on for quads, along with some more light-rehab work for hammy. This will be in conjunction with lots of light stretching, heat, and some self sports-massage if possible. I'll start practice again for wrestling, but will be sure to work within the paremeters that my hamstring allows.

[foxrider1]

nice man you are a monster, cant wait to see new pics..

subbed to this. how long have you been bodybuilding??

[frvrmuscle]

nice man you are a monster, cant wait to see new pics..

subbed to this. how long have you been bodybuilding??

got started fairly young, 13 or so, somewhere between the 6th and 7th grade at 120-125 lbs. luckily wenever i get into something i get into it HARDCORE, so i did lots of research and was pretty solid as far as nutrition in everything after about the first 6 months or so.

[foxrider1]

got started fairly young, 13 or so, somewhere between the 6th and 7th grade at 120-125 lbs. luckily wenever i get into something i get into it HARDCORE, so i did lots of research and was pretty solid as far as nutrition in everything after about the first 6 months or so.

nicee bro, thats abit like me lol :)

[frvrmuscle]

Chest/triceps/light hamstring

Decided to venture away from DC for a bit...

Flat BB Bench
Barx10w/u
135x10w/u
185x6w/u
225x3 (heavy w/u)
work sets
225x5+1 forced rep
185x13+1 forced rep

Incline DB press
50x10w/u
75x6w/u
work sets
100x3+2 Forced Reps
75x12

Cable Crossovers
50x10w/u
worksets
70x8
50x20 (from the 12th rep on i would back up and rest for 1-2 sec. between each rep)

Extreme Stretching

lying single-Arm DB tricep extensions
25x7+3 forced reps (each arm)
25x7+3 forced reps (each arm)

Triangle bar Pushdowns
150x7
100x20

Hamstring curls (light)
50x10
62.5x10
75x10

Weighed in before practice today at 192.1 . We get a 2 pound weight allowance after christmas so i can weigh 191 from now on at wrestling meets (my next one being this thursday).

Today was the first time i've REALLY noticed a decrease in strength since i started cutting weight. Was probably a combination of alot of things; working out ~30 min. after wrestling practice, feeling all-around beat up, cutting weight, doing exercises i haven't done in awhile. I'm not really that unhappy with the workout itself tho, i did what my body could handle; the noxplode def. gave me enough energy/focus to be able to complete the workout, would have been TOUGH without it.

[frvrmuscle]

DIET for today (semi-cutting)

6:00
Oatmeal (50g carbs)
1/2 grapefruit
3 boiled eggs
milk

7:35 (right before school)
PureProtein protein bar
1 package beef (10 g protein)
1 cup raisin bran

12:00? (forget what time exactly lunch is at school)
Whole Grain sandwhich w/ 2 packs of beef
2 milks

3:15 (after school/Before wrestling)
Protein Shake (35g protein)
raisins (30g carbs)

6:30 (supper)
Saute'd chicken
Whole Grain/Wheat spagheti
green beans
salad

8:00 (Post workout)
Protein shake (35g protein)
milk
Nerds (~30g carb)
Fat free ice cream bar (20g. carb)

9:30 (pre-bed)
1 cup cottage cheese
1/4 cup almonds

[ShayThor1989]

nice lifts dude

[frvrmuscle]

nice lifts dude

eh, like i said, was one of the first workouts where i've really noticed a decrease in strength :(...

[frvrmuscle]

Wrestling practice today was fricken CRAZY, prob the hardest one we've ever had (this coming from a school that has won state the last 2 years in a row with a school pop. of ~700 kids, ya rly). Just absolutely ridiculous intensity. Prob could have gone to the gym, but decided that it would def. be better in the long run to give my body a break, esp with the nagging injuries i've had lately. just did 3 sets of leg ext. at home, 20 reps each, trying to get some blood in there. Then relax the rest of the night, get to bed pretty early, and be ready to do it all over again tomorrow, lol.


sample of current SUPPLEMENT schedual (on school days)

6:00 AM(with breakfast)
2g MSM
3g. Fish oil
1 packet of EMERGEN-C joint
2 tylenol

3:15 PM(after school, before practice)
35g protein shake
2g. MSM
3g. Fish oil
1 packet of EMERGEN-C joint
2 tylenol

9:00 PM (before bed)
2g. MSM
3g. Fish oil
1 packet of EMERGEN-C joint
2 tylenol

Don't usually take tylenol or anything, like EVER, but decided to use pretty high doses of it for the next 5 days or so to help combat these nagging injuries. Will also use 2 scoops of Noxplode preworkout, and 2g. Beta Alanine along with a protein shake postworkout (out of Creatine atm, will prob get some more after wreslting ends near the end of february, can't really afford the water weight right now)

[LeantoMean]

Wow, Amazing progress, cant wait to see even more improvements, keep it up!

[frvrmuscle]

Wow, Amazing progress, cant wait to see even more improvements, keep it up!

thnx man :cool:

[Dunkelheit23]

Never drop weight during a rp set. Just take longer rest. Other than that, you are one strong m'fer, gjdm

[frvrmuscle]

Never drop weight during a rp set. Just take longer rest. Other than that, you are one strong m'fer, gjdm

thnx man. and yeah, wasn't real sure wat to do the first few times wen i overestimated the weights,lol :P anywaz, im off to read for a lil bit before bed. Take care everyone!

[ShayThor1989]

eh, like i said, was one of the first workouts where i've really noticed a decrease in strength :(...

Hey check out my log, its the url in the sig. reps for subscribing

[frvrmuscle]

Update Pic! (couple of weeks ago weighing ~196-198 at time of pic)
http://forum.bodybuilding.com/photo/data/506/medium/wreslting1.Jpg

Leg DC-ish

Cybex Horizontal Leg Press (doesn't bother Ham at all :D)
200x12w/u
300x8w/u
worksets
400x7?(forget, lol, somewhere between 7-9 reps :P)
300x25 (widowmaker)

Nautilus Leg extensions
250(stack)x9

Extreme Stretching

Cybex Leg Curls (light, stretching after each set)
62.5x10
75x10
82.5x10

Done in 29 minutes, with flexing/stretching between most sets

Calves: Did BW calf raises for 5-10 minutes (nonstop), alternating between single-calf raises and raises with both feet, stopping for ~10 sec. periodically to shake out calves.

Good, quick workout. Was able to go pretty intense on quads for the first time since hurting my hammy. Pretty easy wrestling practice today, just drilling the whole time. Have a home meet tomorrow (just one or two matches). Coaches are bumping just about every1 up so i have to wrestle 215, but i still have to weigh in around 191.5 to be able to wrestle 189 (191) for our tournament on Saturday. Back is still killing me, think i prob tweaked my left lower lat/oblique/erector or something, lol :(. not too bad tho, shouldn't really affect my wreslting too much for the time being, tho i don't think i should do an intense back workout with it feelin like this...

[foxrider1]

Update Pic! (couple of weeks ago weighing ~196-198 at time of pic)
http://forum.bodybuilding.com/photo/data/506/medium/wreslting1.Jpg

Leg DC-ish

Cybex Horizontal Leg Press (doesn't bother Ham at all :D)
200x12w/u
300x8w/u
worksets
400x7?(forget, lol, somewhere between 7-9 reps :P)
300x25 (widowmaker)

Nautilus Leg extensions
250(stack)x9

Extreme Stretching

Cybex Leg Curls (light, stretching after each set)
62.5x10
75x10
82.5x10

Done in 29 minutes, with flexing/stretching between most sets

Calves: Did BW calf raises for 5-10 minutes (nonstop), alternating between single-calf raises and raises with both feet, stopping for ~10 sec. periodically to shake out calves.

Good, quick workout. Was able to go pretty intense on quads for the first time since hurting my hammy. Pretty easy wrestling practice today, just drilling the whole time. Have a home meet tomorrow (just one or two matches). Coaches are bumping just about every1 up so i have to wrestle 215, but i still have to weigh in around 191.5 to be able to wrestle 189 (191) for our tournament on Saturday. Back is still killing me, think i prob tweaked my left lower lat/oblique/erector or something, lol :(. not too bad tho, shouldn't really affect my wreslting too much for the time being, tho i don't think i should do an intense back workout with it feelin like this...

wow strong pic

[TkOliTk]

Goddam your big, and look at those shoulders lol..very impressed

[Supercows]

seem to be holding on to that size pretty well.. just watch out for injuries man, your lucky nothing serious has happened yet. GJ wrestling so far though.. see you in the gym next week ;)

[frvrmuscle]

Wrestling meet tomorrow, gotta wake up at like 4 in the morning, lol. Ill give updates on how the meet went probably on sunday, then my next workout (should be back as long as its feelin all right) on monday.

[frvrmuscle]

Wreslting meet in illinois was most epic fail ever :( I lost in the FIRST FRICKING ROUND to the guy who ended up winning at 189. For the first and second period i was def. in control, taking him down once or twice and being able to easily ride him on top. And then half way through the 2nd period he hits me with a fricken headlock and ends up pinning me. I saw him in a couple of his other matches and that was his only real good move, a fricken headlock.

First round of consolations i have a bye

Semifinals match for the consilations i won pretty easily, 9-1 i think.

Then in the finals for consilations going for 3rd and 4th i was winning throughout the entire match was pretty gassed at the end though and he ends up getting the winning takedown with like 15 sec. left, and even tho i came fairly close i just coldnt get a reversal. Found out later that apparently they hadn't started the clock for 15 sec. or so before the last period, but i can't use that as an excuse, i straight up sucked. Ended up getting 4th at a tournament that wasnt even supposed to be like extremely hard.


So im INSANELY bummed about how things went, but who knows, mabey it'll all work out in the end, because i'm crazy motivated to man up and improve after this. One of the things more than one of my coaches told me was that its pretty unusual for some1 my size to be able to move as quick as i do on the mat; they said that one of thethings we're going to have to work on is to is to keep improving my technique and use my speed to get in deep on moves, and then if i have to use my strength to finish them out. Thats something im def. going to keep working on.


Also decided to switch things up a little bit for my workouts; instead of working out in the evenings after wreslting, im going to wake up at 5 in the morning work out and mabey do some extra conditioning before school so hopefully i won't be so drained befroe my workouts even start. Ill def. be depending on noxplode to give me a kick tho, lol.Also will start to incorporate a few more sport-specific, explosion type exercises throughout my workouts, along with the added conditioning stuff.

[frvrmuscle]

Good wrestling practice today, drilled with a bit more intensity than usual and was moving pretty well on my feet, able to shoot in alot of head inside singles. A guy from the Missouri college team who is somewhere relatively close to my weight is coming down to wrestle with us tomorrow so tyhat should be fun :D lol.

YMCA was closed today because of vandalism a day or two ago, will be open tomorrow though. Got a good workout at home though with Supercows from this site.

Back:

Light Warmups on Lat Pulldown
Pullups
BWx12,4,3+3 Forced Reps/Negatives (r/p)

Power cleans (first time in FOREVER)
115x10w/u
145x6w/u
175x3w/u
work sets
205x4
165x15 (VERY intense set)

Lat pulldowns to finish off with a pump, went from BTN, to pulldowns from the front, to underhand grip pulldowns, for a total of 30 or so reps

Hang in top part of a pullup going into a VERY slow negative

Finally some extreme stretches

Then alot of random stuff for tris, got a very good pump



All in all a VERY good workout, even more so for doing it at home. Was especially pleased with The high reps set of Powercleans. 9/10

[frvrmuscle]

First time working out at 5AM before school...

Chest:

Incline DB (Mega-fail exercise)
45x12w/u
75x6w/u
work sets
105x1 (took like 7 or 8 sec. to get up, so i figured it would be a waste to continue with the set)
85x9-12 (comp[letely forget how many reps i got, lol)

Incline Smith Machine
105x10w/u
155x6w/u (at this poisnt i realized it was going to be useless to train for strength, so i mixed things up a little)
work set
195x6 cluster set (would do 1 resp, then rest 15 sec. before doing another, trying to explode the weight up as much as possible)
105x21 (still focusing on explsion for the 1st 16 reps, the last 5 went up slow)

Biceps

Barbell Curls
45x10w/u
70x8w/u
90x9 or so,4,3 (r/p)

Strength def. wasn't their for chest, but i made the most of it and still got a good workout. Getting up at 5 wasn't as bad as i expected, though by the time i got to my PW shake i was feeling a bid nautious. Other that that the only downside so far to working out that early is that i go retarted and can't remember how many reps i got, lol.

[MattPatching]

i always find i've got no strength when i hit the gym early . . do you recon its because you havnt eaten for a while?

[frvrmuscle]

i always find i've got no strength when i hit the gym early . . do you recon its because you havnt eaten for a while?

that could def. be part of it, it's somehting ill have to keep monitoring i guess.

Last home meet of the year tomorrow, then leaving Friday for a tournament in Brentwood, TN

[frvrmuscle]

!!!!!!!!!!!!!!! Greatest fricken night ever. Wrestled one of the best matches i've done this year, going hard the whole match, finally ended up pinning my kid in the third period. Best part was that it was my match that let us win the dual meet by four points :D ive been working my butt off all week in practice and its great to get some redemption after last week, lol. Leaving for Brentwood, TN tomorrow to wrestle one match in the evening, then finish up the tournament on saturday.

[foxrider1]

!!!!!!!!!!!!!!! Greatest fricken night ever. Wrestled one of the best matches i've done this year, going hard the whole match, finally ended up pinning my kid in the third period. Best part was that it was my match that let us win the dual meet by four points :D ive been working my butt off all week in practice and its great to get some redemption after last week, lol. Leaving for Brentwood, TN tomorrow to wrestle one match in the evening, then finish up the tournament on saturday.

well done bro, now get some more pics up:)

[frvrmuscle]

updates on weekend.
Had the worst draw ever in the seedings for the tournament. Friday night i had the 2nd ranked kid in the tournament who is ranked 3rd at 189 in tennessee for my first match. I actually wrestled fairly well against him, got the first takedown, was able to escape wen i was on bottom, etc., but like 3 dif. times during the match he would catch me when i was just a little off balance and hip in, taking me to my back. He ended up pinning me in the 3rd period.

Next two matches on saturday in the conselation bracket i was winning by points before i pinned them in the 3rd period. 4th match of the weekend i won like 8 or 10 to 4, the refs wer HORRIBLE about calling our team for stalling, so after i had gotten a couple stalling calls on top i just cut him loose and then took him down and let him up a few more times.

In the Conselation Semi-finals i actually had the SAME guy who had beaten me in the first match, but i just had the mind-set to still go out ther and wrestle to win. I was BALLIN this match, wreslting well without really making any mistakes. I was up like 8-6 with 30 seconds left in the match wen he got deep in my legs. I thought i was only up by one, so instead of letting him have it i was fighting at all costs from giving up the takedown. He ended up getting it and taking me to my back, pinning me again with like 5-10 seconds left. Had i known that i was up by two, i could have let him take me down and then escaped fairly easily for the winning point, or at the very least taken the match into overtime :(.

Last match i won by points, 8-3 or something like that. Ended up getting 5th. Even though the placing wasnt that great, i was VERY happy with how i wrestled this weekend, finally have the conditioning/mindset to go HARD to whole match. Sore as crap today, plus i think i have a minor injury to my right shoulder. Hopefully it will heal up all right in the next few days. Should be doing legs tomorrow. Was planning on re-introducing some light squats, but will have to see whether my shoulder will let me hold the bar behind my back or not.

[frvrmuscle]

Light Legs (still semi-rehab, starting to work into squats/heavier weights)

10-15 min. warm up, LOTS of stretching, bw step-ups, w/u for shoulders, etc.

Squats
135x10
225x6
work sets (NTF, just easing back into squats, getting comfortable with the form again and being careful of Hamstring)
275x3
275x3
275x3
275x3
275x3

45 Degree Leg Press
2 plates a sidex15
4 plates a sidex10
6 plates a sidex6
work sets
8 plates a sidex3 (fairly intense set, priority was staying tight and getting slight stimulation on hammy w/o damaging it tho)
6 plates a sidex20 (ntf, tho did get a pretty good burn/pump)

Cybex Lying Leg Curls
62.5x10
work sets (NTF)
112.5x6
112.5x6
112.5x6

DB RDL's (NTF)
30'sx12
45'sx10
65'sx10

Nautilus Donkey Calf Raises (NTF)
150x20
200x15
250x10

Then PW shake, more stretching for ~10 min, hot shower and some rehab work for shoulder.

[kneedamage]

Few questions:
1. Natty right?
2. What is extreme stretching?
3. Youre doing DC?

How long have you been on this routine? Huge for any age, brah.

[frvrmuscle]

Few questions:
1. Natty right?
2. What is extreme stretching?
3. Youre doing DC?

How long have you been on this routine? Huge for any age, brah.

1.Yes. Currently using Whey Protein, Beta Alanine, and Noxplode (along with fish oil and MSM for my pulled hamstring). Have used creatine in the past as well, tho not currently because of the water weight which i don't need right now during wreslting.
2. Introduced By John Parillo and More recently Dante (founder of DC), the belief that weighted streches (done with absolute intensity) can improve recovery and help muscle growth by stretching out the fascia that surrounds muscle tissue and leave room for more growth.
3. Not stringently. Right now, my MAIN priority is maximizing my strength while maintiaing my current weight (191 pounds) for wrestling. I also take into account fatigue caused by wrestling practices prior to my workouts, and the soreness that my workouts would create (which would impede my wrestling practices) both of which lend themselves to lower-volume training.

[frvrmuscle]

Wrestling practice went long today and was pretty intense. My glycogen stores were SHOT, so i decided to do some pretty low-rep training today. Hams wer pretty sore today, plus im still being careful with my shoulder, so i experimented with a few exercises i was pretty sure wouldn't bother it.

Back

Nautilus All-Purpose Machine Hammer Grip Pullups
BWx6w/u
work sets
BW+50x5
BW+50x5
BW+50x4

Cybex Machine Rows (neutral grip)
100x12w/u
150x6w/u
200x5w/u
work sets
250(stack)x6
250(stack)x5
250(stack)x5+1/2 rep (1/2 rep for me is 1/2 to 2/3 of the way and holding it there, trying to finish the rep for ~5 sec. before giving up)

Underhand Grip Lat Pulldowns
150x6w/u
work sets
200x7
212.2x5 or 6
212.5x5

Was EXTREMELY happy with strength today, this workout was fun, lol. Havent noticed any amazing pmps with noxplode, but it DEF. helps with my energy/focus, crucial to good workouts on days when we have tough practices.

[frvrmuscle]

Chest

Incline BB Press
Barx10w/u
135x8w/u
work sets (NTF, no spotter, 1 sec. pause at bottom before pressing it back up)
185x5
185x5
185x5

Cybex Chest Press
100x10w/u
150x8w/u
175x5w/u
work sets
112.5x5
112.5x5
112.5x4

Incline Smith Press
105x8w/u
155x5w/u
work sets
195x3
195x2+1/2 rep
175x4

Shoulders

Seated DB lateral Raises
25x8w/u
30x5w/u
work sets
35x5
35x6
35x5

Cybex Shoulder Press (seated Backwards, the angle kills my delts that way)
75x8w/u
work sets
112.5x6
120x4+1/2
120x5


Pretty good workout. Strength wasn't as great as it was for back yesterday, but not esp. disapointing either. LESS THAN A MONTH TILL WRESTLING IS OVER! Going to get frciken HUGE once the season ends. Will prob train similar to the last couple of days for the first few weeks once i start bulking. Straight sets, low reps, focusing on STRENGTH.

[frvrmuscle]

Legs

5-10 min. of stretching

Squats (NTF)
135x10w/u
225x6w/u
work sets
295x3
295x3
295x3
295x3
295x3

DB RDL's (NTF)
45x12
60x12
75x12

Bis

BB curls
60x10w/u
80x6w/u
work sets
110x5 STRICT
110x6 (SLIGHT cheating on last 3 reps)
110x6 (SLIGHT cheating on last 3 reps)

Tris

Incline Smith CG bench
105x10w/u
155x6w/u
work sets
175x5
175x7 (lil help on last rep)
175x6

[MattPatching]

Good work brah! keep it up

[kneedamage]

Maybe I missed it, but what does NTF mean? :confused:

I read about the extreme stretching, and tried it friday night. It felt good, it hurt, which I did not expect, and then I even felt a pump from it. It was pretty awesome and I will continue to do it. Thank you for telling me about it.

[frvrmuscle]

Maybe I missed it, but what does NTF mean? :confused:

I read about the extreme stretching, and tried it friday night. It felt good, it hurt, which I did not expect, and then I even felt a pump from it. It was pretty awesome and I will continue to do it. Thank you for telling me about it.

not to failure

and yeah, its gotta be excruciating if your doing it right, but it give this weird feeling of pump/fullness like you said.

[frvrmuscle]

update on wreslting. Had a good meet today, we had Regional Duals. Compared to the caliber of competition we usually travel to wrestle against, this meet was nothing, so it was a fairly easy day. Had 3 pins in the first period and 2 forfeits, which should secure me the number 1 seed in the bracket for Regionals. No injuries, got in quick and got out. All in all a good day :)

Depending on how my shoulder feels tomorrow, i might do back tomorrow at home including some power cleans, or i might take the day off and start back on Monday. If i wait till monday, im thinking of borrowing some workouts from WS4SB. check out http://www.defrancostraining.com/articles.html...or mabey ill just go with what i've been doing...who knows, lol

EDIT: went out to eat at mexican after wrestling meet. Super Burrito FTW, the thing is at LEAST a foot long, ~4 in. wide, and i LOVE EVERY BIT OF IT, lol

[frvrmuscle]

Was supposed to do legs today, but Wreslting today was incredibly intense, def. in the top 5 of hardest practices ever. Add the fact that i minorly pulled what i think is the lower part of my trap on the right side, which on top of it simply being pulled was making it slightly harder to breath, and i knew i needed to give my body a break. Legs will be tomorrow.

On another note, there should be no school tomorrow :D or the next day for that matter. Expected 3-6 in. of snow tonight, then snow/ice tomorrow. me happy

[frvrmuscle]

Legs

5-10 Minutes of DYNAMIC warm up, as opposed to static stretches like i usually do. Liked it alot and will probably begin to use this prior to leg days from now on.

Squats (NTF)
Barx10w/u
135x10w/u
225x6w/u
275x3 w/u
work sets
315x3
315x3
315x3
315x3
315x3 (felt good on these, will prob try 315 for 3 sets of 5 or so next time i do legs)

DB's step-up (knee height, new exercise)
45'sx10(each leg)w/u
60'sx8(each leg)
75'sx6(each leg) fairly close to failure, will def. use straps the next time i do these as well)

Cybex Leg Curls
75x15w/u
112.5x6w/u
work sets
150x5(was planning on doing 3-5 sets of these with 150 but it was pulling on my hamstring pretty bad)
112.5x12
112.5x12

Smith Machine RDL's
(sumo stance)105x12
(reg. stance)105x12

Good, solid leg workout. Hamstring is def. continuing to improve and i might start going to failure on squats in the next couple of weeks.

[frvrmuscle]

UPDATES

We got absolutely hammered with snow and esp. ice. Like the whole town is on lockdown, we went through downtown earlier and there wasnt a single store open, the streetlights wernt even working! lol. We've been without heat, electricity, or our phone lines since around 11 last night. Still nothing as of a couple of hours ago, luckily i have a friend that lives 5-10 min. walk away, so i ran over ther and found out they have everything so im spendin the night with them. Still got in a chest workout at home regardless...

Chest

5 min. shoulder warmup

Incline BB press (bar is 15 lbs, thinner than a 45 plus the weight bench is pretty small)
115x12w/u
145x6w/u
work sets
175x6
195x3

Incline DB Flye/press (an in between exercise, because my adjustable DB can only fit ~63 pounds each)
63x10
63x8-10 (forget)

Finished off with a machine chest press on this workout machine that i have, just doing high reps with the stack
20 reps with body angled for upper chest
10 reps Flat
10 reps lower chest

18 reps upper chest
5 reps, 5 sec. rest 5 reps flat
5 reps, 5 sec rest, 5 reps flat

Took 10 sec. rest between each angle on last triset


Then a few sets of elbows-flared Tricep pushdowns and some high rep overhead DB extension later on in the evening.

[frvrmuscle]

So this week has been pretty crazy as far as working out has gone. The Gym has been closed the last couple of days because of the road conditions/power outages, and it was finally open yesterday but i had to leave fairly early to go wrestling practice and it closed early before i got back. I originally was not planning to work out today, because we were supposed to be leaving today to go wrestle at the State Duals tomorrow, but i just got the call that the tournament has been cancelled because of all of this inclement weather, so i will probably get a little bit of Legs/Back/Bis today and some Chest/shoulders/tris tomorrow.

[frvrmuscle]

10 min. Dynamic Warm up

Squats (First time going to failure since pre-hamstring injury)
Barx10w/u
135x10w/u
225x6w/u
work sets
315x5 (NTF)
335x4 (went for a 5th rep, but dropped down too fast/low my last rep and lost all tightness, couldn't get it back up)
225x20 (NTF, deload-set)

Deadlifts (fisrt time doing reg. deadlifts since hamstring injury, also forgot straps today)
135x10w/u
225x6w/u
work sets (NTF, very aware of hamstring, SLOW positive/negative)
315x5
315x5
315x5

Underhand Grip Lat Pulldowns
125x10w/u
175x6w/u
work set
212.5x8 (INCREDIBLY intense set, all i need to do on these)

Cybex Machine Rows (Overhand Grip)
100x15 w/u
150x8w/u
work set
200x7

Horizontal Leg Press Calf Raises
180x15w/u
work sets (slow negatives)
300x12(short of failure)
360x10

Very good workout, was especially pleased with strength on Pulldowns. Squatting strength is fairly close to my previous personal best of 365x3. Was very conservative on deadlifts because i could def. feel my hamstring...decided it would just be better to take it easy and stimulate it, breaking down any scar tissue, etc.

[bigAFG416]

dude, you're an animal. Your shoulders are ballistic.

[frvrmuscle]

dude, you're an animal. Your shoulders are ballistic.

lol, thnx man

[TkOliTk]

dude, you're an animal. Your shoulders are ballistic.

I agree, how much do you eat when you are bulkin' bro? What do your macro's tend to look like, roughly. Currently bulkin' you see :D

[bigAFG416]

lol, thnx man

BTW, I'm def. in on this **** now haha. :cool:

[frvrmuscle]

Chest

Incline DB press
45'sx15w/u
65'sx8w/u
85'sx4w/u
work sets
100x4+3 forced reps
85'sx9+2 forced reps

Cybex Chest Press
100x12w/u
150x8w/u
200x5w/u
work set
225x4+2 negatives

Cable Crossovers
50x12w/u
work set
80x11

DB laterals
30x12w/u
work sets
40x8
40x10
20x6 (seated, 5 sec. hold at the top of each rep)+2 (3 sec. negative)

Smith Machine Incline CGBP
105x8w/u
work set
155x4+1/2 rep

Cable Pushdowns
100x12w/u
150(stack)12(SLOW negatives)

[frvrmuscle]

I agree, how much do you eat when you are bulkin' bro? What do your macro's tend to look like, roughly. Currently bulkin' you see :D

Lol, i honestly don't know the daily totals...Im trying to stay at ~190 right now, but with the intensity of the wreslting practices, it takes a good amount of eating to stay there. I'll count up tonight to give u an idea of how many im eating now, plus wat i'll start bulkin on once the season's over (3 MORE WEEKS!!!!)


BTW, I'm def. in on this **** now haha. :cool:

thnx brah, glad to have ya :cool:

[bigAFG416]

Good chest day man. :)

How do you feel about volume vs frequency?

[frvrmuscle]

Good chest day man. :)

How do you feel about volume vs frequency?

I've used everything at one point or another man. I would say as long as you are advanced enough to use sufficient intensity, then having more frequent workouts with less volume would inspire greater recovery along with more times stimulating the muscle in a set period of time versus high volume. The different types of workouts that are possible are limitless tho man, as soon as you begin to stagnate on a certain program, change it up and shock your body into new progression.

[TkOliTk]

Lol, i honestly don't know the daily totals...Im trying to stay at ~190 right now, but with the intensity of the wreslting practices, it takes a good amount of eating to stay there. I'll count up tonight to give u an idea of how many im eating now, plus wat i'll start bulkin on once the season's over (3 MORE WEEKS!!!!)



thnx brah, glad to have ya :cool:

Cheers man :D, What would you reccomend I bulk on, does 3,000 sound good? i'm like 160lbs 5'8, check pics if u like

[bigAFG416]

Cheers man :D, What would you reccomend I bulk on, does 3,000 sound good? i'm like 160lbs 5'8, check pics if u like

3k sounds good, but if that's not enough maybe 3.5k. Just throwing my opinion out there. Also, increase your calories gradually, don't just bump the cals outta nowhere. :)

[frvrmuscle]

3k sounds good, but if that's not enough maybe 3.5k. Just throwing my opinion out there. Also, increase your calories gradually, don't just bump the cals outta nowhere. :)

x2, sounds good for a starting spot. Just figured it out on fitday, i take in the neighborhood of 3,750-4,000 cals right now, which is allowing me to maintain my weight (in conjunction with the wreslting practices, which are brutal). Macros are around 40/35/25 carbs/protein/fats.

Once i start bulking ther might be a slight increase in cals., but i will stay around the same for the first week or two to see how my body reacts WITHOUT the practices, and then go from there.

[frvrmuscle]

LEGS
10-15 min. dynamic warmup

Squats
barx12w/u
135x10w/u
225x6w/u
275x3w/u
work sets
335x6
245x20 (NTF, will keep adding 20 pounds or so the next week or two till i get to where i am getting 15 reps to failure, and will work up in reps from there)

Single-Leg 45 Degree Leg Press
2 plates a side x10w/u
work sets
3 plates a side x10
4 plates a side x8 (VERY intense set)

Old-school Nautilus Leg Curl
70x10w/u
120x6w/u
work sets
150(stack)x6 or 7
100x15

Good workout. Not alot of volume because i had practice 2 or 3 hours later, but ALOT of intensity went into the work sets. Very happy with how squatting strength has come along, i am now right about where i was before i pulled my hamstring :D Tearing up chest tomorrow...

[bigAFG416]

Nice leg workout today bro, looking strong and the numbers are backing up the way you look haha. :D

[frvrmuscle]

Nice leg workout today bro, looking strong and the numbers are backing up the way you look haha. :D

thnx man. I'm praying i won't get any more serious injuries before wreslting's over. One i start bulking again my lifts should SHOOT up, i'd love to get 405 for a few reps on squat before football/ next wrestling season starts...(crosses fingers)

[Supercows]

Post your chest workout!!!! NOOB!

[readyforthepain]

good luck with everything.

[frvrmuscle]

Post your chest workout!!!! NOOB!
lol

good luck with everything.

thnx man

Chest
5 min rotator warm up

Incline Smith Machine Press
105x12w/u
155x6w/u
worksets
215x4(PR)
195x8(Matches previous PR)
105x30(PR)

Decline DB press
75x10
75x12
75x10

Few random things after that to try and finish off with a pump, i.e. Pec Deck with hands on pads instead of forearms, Incline Cable Crossover Bench, Decline Pushups. Had to workout after wreslting practice today instead of earlier in the day. Incline Smith Machine went well, rest of workout was iffy. 7/10

[frvrmuscle]

Back

Underhand Grip Pulldowns
100x15w/u
175x6w/u
237.5x1w/u(Heavy, done to get CNS ready)
work sets
212.5x9+2 forced reps (PR!)
237.5x4+2 forced reps (PR!)

Barbell Rows (First time doing these in forever)
135x10w/u
185x6w/u
work set
225x6 (PR!) (last couple of reps used a BIT of cheating, overall pretty good form tho)

Deadlifts (standing on two 45 plates)
135x10w/u
225x6w/u
work sets (NTF)
315x5
315x5

Couple of random sets cable rows to finish off with a pump.


GREAT workout. 9/10. Had another very tough practice, so going into the gym today i felt tired/sore everywhere. However i still felt like i could do some damage on the pulldowns, and once i got those PR's it got my pretty hyped to go heavy the rest of the workout. Also i got some NEW UPDATE PICS taken today for the iron owl contest, will prob post those up tomorrow :D. Also, school finally starts back up again tomorrow, after like 8 school days off from this crazy ice-storm we've had.

[frvrmuscle]

Decided to skip shoulders/arms today, my rotator is pretty strained from wrestling. Gonna give it a couple days rest.

Few Progress pics taken yesterday.

http://i299.photobucket.com/albums/mm306/supercows_2008/DSC00950.jpg
http://i299.photobucket.com/albums/mm306/supercows_2008/DSC00956.jpg
http://i299.photobucket.com/albums/mm306/supercows_2008/DSC00949.jpg

[bigAFG416]

Decided to skip shoulders/arms today, my rotator is pretty strained from wrestling. Gonna give it a couple days rest.

Few Progress pics taken yesterday.

http://i299.photobucket.com/albums/mm306/supercows_2008/DSC00956.jpg


THIS...lol animal bro, say no more.

[kneedamage]

Swoll, brah. Keep it up man.

[Supercows]

Decided to skip shoulders/arms today, my rotator is pretty strained from wrestling. Gonna give it a couple days rest.

Few Progress pics taken yesterday.

http://i299.photobucket.com/albums/mm306/supercows_2008/DSC00950.jpg
http://i299.photobucket.com/albums/mm306/supercows_2008/DSC00956.jpg
http://i299.photobucket.com/albums/mm306/supercows_2008/DSC00949.jpg

Weak.. F***ing newb gains! Negged! :)

[ShayThor1989]

Decided to skip shoulders/arms today, my rotator is pretty strained from wrestling. Gonna give it a couple days rest.

Few Progress pics taken yesterday.

http://i299.photobucket.com/albums/mm306/supercows_2008/DSC00950.jpg
http://i299.photobucket.com/albums/mm306/supercows_2008/DSC00956.jpg
http://i299.photobucket.com/albums/mm306/supercows_2008/DSC00949.jpg

Holy **** bro, looking awesome.

[Supercows]

man i didnt realize youve been training 3.5 years, i thought you were a year ahead of me, not 2 ;)

[frvrmuscle]

man i didnt realize youve been training 3.5 years, i thought you were a year ahead of me, not 2 ;)

prob closer to 3, started around the 7th grade, right?


Had a good tournament today, pinned one kid in the first period, had one forfeit (wenever the ref was asking the coach if he had anyone to wrestle me, he actually said "Heck no, i dont want any of my boys getting hurt", rofl), and one really tough match at the end i won 4-8 or 4-9. Was really close the first period or two but as the match progressed i kept the pressure on and wore the kid down. The guy had some WICKED tats, designs all over his arms, shoulders, back, lol, very intimidating looking/ By the end of that match i couldnt close my fists for like 5 minutes afterwards my forearm wer so pumped, lol

[laxxxer]

brah u got aim or msn?

[Supercows]

prob closer to 3, started around the 7th grade, right?


Had a good tournament today, pinned one kid in the first period, had one forfeit (wenever the ref was asking the coach if he had anyone to wrestle me, he actually said "Heck no, i dont want any of my boys getting hurt", rofl), and one really tough match at the end i won 4-8 or 4-9. Was really close the first period or two but as the match progressed i kept the pressure on and wore the kid down. The guy had some WICKED tats, designs all over his arms, shoulders, back, lol, very intimidating looking/ By the end of that match i couldnt close my fists for like 5 minutes afterwards my forearm wer so pumped, lol

if you started in aug. of 05 then its 2 years because i started in sept of 07

[frvrmuscle]

brah u got aim or msn?

msn addy is t_mak_69@hotmail.com, but i am rarely on...

[Chris...Bodybuild]

ur big man keep it up
how big ar ur arms

[frvrmuscle]

ur big man keep it up
how big ar ur arms

thnx man, currently 16 in. even, unpumped. gotta update a few of my stats since i've cut to 190, legs are 25 in. right now and waist is down to 32in.


Well, wreslting saeson is officially almost over! We have regionals this saturday, and then leave wed. or thurs. for STATE!!! because we're so close to being done im going to follow this template for the next two weeks as far as my workouts in the gym...

WORKOUT #1
*This workout was performed on Monday. (Their game was on Saturday.)

A. Max-Effort Upper Body lift ? work up to 5RM week 1 & work up to 3RM week 2. *Be somewhat conservative with your weight selections. I don?t advocate forced reps during the season. The goal is to work up to a heavy weight, but you want to get all reps on your own.

*I also like performing 2-week mini-cycles during the season in which you alternate between full-range max-effort lifts and partial range lifts for the upper body. For example: Weeks 1&2 = bench press; Weeks 3&4 = 3-board press; Weeks 5&6 = incline bench press; Weeks 7&8 = floor press; Weeks 9&10 = close grip bench press; Weeks 11&12 = 4-board press

?Blackburns? ? Perform 2 sets of the 4 exercises that are shown in the video link. Hold each position for 10-20 seconds. Rest 1 minute between sets.

Unilateral lower body movement ? perform 3 sets of 8 reps
D1. Rowing variation ? 3 sets of 10-12 reps
D2. DB Shrugs ? 3 sets of 10-12 reps

High rep abdominal circuit ? perform 3-4 exercises and go through circuit 2X



WORKOUT #2
*This workout was performed on Wednesday, but it can also be performed on Thursday.

Box Jumps ? perform 3 sets of 3

Box squats ? perform 3-week mini-cycles with the following percentages: Week 1 = 60% of 1RM for 6 sets of 2 w/ 1 minute rest between sets; Week 2 = 70% of 1RM for 5 sets of 2 w/ 1 minute rest between sets; Week 3 = work up to 3 singles w/ 80-85% of your 1RM. Rest 2-3 minutes between sets. After 3 weeks, start the cycle over. You may increase or decrease the percentages depending on how you feel. Alternate between a regular barbell & safety squat bar every 3 weeks if you can.
C1. DB bench variation ? perform 3 sets of 8-12reps
C2. Rear Delt/Upper Back exercise ? choose one of the following exercises & perform 3 sets of 8-12 reps

Rear delt flyes
Scarecrows
Face pulls
Seated DB ?power cleans?
Band pull-aparts
DB or cable lateral raises ? perform 2-3 sets of 12-15 reps
Abs/Low back superset ? perform 2-3 supersets of your favorite ab exercise with either 45-degree back raises or reverse hyperextensions. Perform 10-20 reps of each exercise.


(template taking from http://www.defrancostraining.com/articles.html for what he advocates as far as in-season training)

Yep, only two workouts a week.being so close to being done i fell like i have a legit shot a placing in the top 4 at state, so im going to really focus on the intensity in practice and peaking my conditioning level.

[Chris...Bodybuild]

nice dude ur huge how big were ur arms at 15 unpumped

[bigAFG416]

Good luck at State brah. :cool:

[frvrmuscle]

nice dude ur huge how big were ur arms at 15 unpumped
15.5-16 in.

Good luck at State brah. :cool:

thnx man



Will prob do the Lowerbody workout later today because my chest, rear delts are still pretty sore from this weekend

[Chris...Bodybuild]

have have you noticed has given you the best gains on your arms....

[frvrmuscle]

have have you noticed has given you the best gains on your arms....

basics ftw. If you have a day dedicated to arms i would just pick ~3 exercises each, using rep ranges from 6 all the way to 15 or 20. Theres no realy secret, its just a matter of consistency and intensity in the gym. Don't neglect the rest of your body in favor of just arms either; the quickest way for your arm growth to stagnate is to train nothing but arms.

[frvrmuscle]

another very intense wrestling practice today.


Workout:

Short Dynamic Warmup
Squats
135x10w/u
185x6w/u
275x3w/u
315x1w/u
work sets
365x3(bit of help from spotter on last rep)
265x20 (PR)

Flat DB bench press (very careful of shoulder, keeping elbows tucked in pretty close to my sides)
45x10w/u
75x6w/u
work sets
100'sx7(help from spotter on last two reps)
100'sx5(help from spotter on last two reps)

Standing DB lateral raises (pretty strict form)
30x10
35x10
40x10

A couple of ab/lower back supersets to finish off.


Used a couple of Torrent samples i got from Universal Nutrition. Green Apple Flavor was decent with milk, prob 7/10 or so. Ingrediant profile is LEGIT, i'll be opicking up some of this for PW in a couple of days in preparation for the start of my bulk. ONly problem i could think of is that is gets very frothy if you mix it up in a shaker bottle, other than that it seems like a great product.

[bigAFG416]

Strong lifts man.:)

[frvrmuscle]

Strong lifts man.:)

thnx bro



Went to physical therapy to try and speed the healing for my shoulder the last couple of days, yesterday they examined it and did some electric stim and heat, then today they did the stim and heat again, along with some manipulations of my scapula and some exercises/stretching.

Wrestling has continued to go well, conditioning and technique has about peaked, but more than anything my strength MENTALLY is finally peaking.


Workout

Incline Bench Press
Barx12w/u
95x10w/u
135x5w/u
185x2w/u
work sets
225x3(tiny bit of help on second rep + 1 forced rep)
205x6(2 forced reps)
135x21

Blackburns ( http://www.youtube.com/watch?v=cIPthBp_DKM )
5lbs. for two sets

DB step ups (using straps)
45x8w/u
work sets
75x8
75x10

Cybex Rows
150x10w/u
work sets
250x8 (deloading weight for brief second each rep)
212.5x12

[bigAFG416]

Good workout again, nice inclines. I might try the "blackburns", what's your opinion on them?

[frvrmuscle]

Good workout again, nice inclines. I might try the "blackburns", what's your opinion on them?

Was my first time ever trying them. more therapy/keeping out muscular imbalances than a typical bodybuilding move. Can't go heavy at ALL if you fo the full 15 secs and make sure to continually contract ur scapula. My traps are actually RIDICULOUSLY sore from it tho.

[Chris...Bodybuild]

nice man..looking good...what do u do for ur serratus or obliques whatever there called...

[frvrmuscle]

nice man..looking good...what do u do for ur serratus or obliques whatever there called...

nothing AT ALL. My obliques grow WAY to easily, its like a curse, lol. Squats/deads etc. work it more than enough for me...



The regional wrestling tournament this saturday went absolutely PERFECT! Had a bye in the first round since i was the number 1 seed. Second round i pinned the kid in the first period. Then in the finals i had the same kid from last week that was pretty tough, only this time i pinned him in the first period as well!!! i was incredibly hyped. Leavin this wed. for state...

[Supercows]

nothing AT ALL. My obliques grow WAY to easily, its like a curse, lol. Squats/deads etc. work it more than enough for me...



The regional wrestling tournament this saturday went absolutely PERFECT! Had a bye in the first round since i was the number 1 seed. Second round i pinned the kid in the first period. Then in the finals i had the same kid from last week that was pretty tough, only this time i pinned him in the first period as well!!! i was incredibly hyped. Leavin this wed. for state...

wow, nice man. Not many guys come out their rookie varsity season and do what you did at regionals, I definitely see you as top 3 in state. As long as you dont get hurt, yu be aiight :) just go in with confidence, tell your self you can do it and don't give up.

[SouthSH138]

dude your f***in beast for 16, im jealous.
just curious, whats your bf%?
doesnt look very high

[frvrmuscle]

mainly drilling at practice today, but i still managed to sweat off 6.5 pounds in ~an hour and a half...lol. weighed in 191 (making my wrestling weight even, after eating regularly all day) and weighed out 184.4 or .6, something lik that.

Decided to take it VERY easy at the gym today, NO sets done to failure. sipped on free sample of purple WrAAth throughout.

Box jumps (pretty short, 34 in. tallest thing i could find to jump onto, lol.
x5
x5
x5

Squats
135x10w/u
225x6
225x8
225x10

Incline BB Bench (slow, pause at the bottom)
135x6
135x8
135x10

Cybex Machine Rows
100x10
125x10
125x10

Seated DB laterals
20x10
20x10
20x10

Couple Rehab exercises for shoulder

2 sets each of crunches on a ball and machine back extensions. 15 reps each and going sloooow and easy.

4 dif. streches for shoulders
Some DEEEEEP stretching for hamstrings
Bit of quad stretches.

Actaully felt a little better leaving the gym than i did going into it. felt relaxed.
followed workout with a 20 min. shower, 15 minutes hot and last 5 cool/cold.

Got in my bb.com order a couple of days ago, jug of torrent (first time trying it after state is over) along with a ton of free samples: Ignite (nutrex), Green MAGnitude, Shock Therapy, White Flood, naNOx9 Hardcore, Gakic Hardcore, Superpump250, and Animalpump. Got 50 dollars from mom for valentines day, so i also ordered Xtend (90 serv.), along with the same samples, last night. :D

[frvrmuscle]

dude your f***in beast for 16, im jealous.
just curious, whats your bf%?
doesnt look very high

lol thnx man.
honestly have no idea, tho if i was to guess i'd say somewhere between 8-10%. Have SLIGHT quad striations in good lighting, some lower ab vascularity, etc.

[foxrider1]

hey mate, nice lifts,

could you please tell me howcome i get headaches after deadlifting?

[Supercows]

hey mate, nice lifts,

could you please tell me howcome i get headaches after deadlifting?

certain supps your not used to, not breathing during each rep, not used to the strenuous exercise, ect..

[frvrmuscle]

certain supps your not used to, not breathing during each rep, not used to the strenuous exercise, ect..

x2 http://www.relieve-migraine-headache.com/exercise-induced-headache.html . Also make sure ur hydrated. just take it easy if you get them, they usually don't last to long/stop getting them in a week or so.

[foxrider1]

certain supps your not used to, not breathing during each rep, not used to the strenuous exercise, ect..

how do i breathe right on deadlifts? thanks felas

[Supercows]

how do i breathe right on deadlifts? thanks felas

breath in on the way down, breath out and explode on the way up

[Supercows]

WOOT Tim officially got 5th in state as a sophomore!! The wrestling season is over & now the fun part begins :). Anyways I just thought id put this in since he wont be online til tomorrow and i know all his fans that read this journal are anxious to hear how he placed in state. (hitting legs Monday boss)

[frvrmuscle]

WOOT Tim officially got 5th in state as a sophomore!! The wrestling season is over & now the fun part begins :). Anyways I just thought id put this in since he wont be online til tomorrow and i know all his fans that read this journal are anxious to hear how he placed in state. (hitting legs Monday boss)

Lol at fans :rolleyes: but thnx for being on top of things kyle ;)

We had a good state tournament, the team finished second but we saw it coming with a day or so left so nobody was terribly disappointed. The individual performances were what was really amazing, we had 5 people in the finals and an incredible 4 individual champions!!!

Personally, i had a pretty good tournament. I was ranked 8th in the state prior to the tournament, but I had a GREAT draw, and knew that it was very possible for me to go far as long as i wrestled well. My first match was on Thursday and supposed to be easy, it would be against a kid that placed 4th in their region sice i had placed 1st in mine. Got an easy pin in the 1st period. Second match was friday morning and i got a pin in 14 seconds :cool: This tied last years quickest pin at the state tournament, and put me in the running for this years, until some heavyweight got one in 9 sec. (stupid heavyweights that just fall over...lol). Later that evening would be my first real tough match, against a kid ranked one ahead of me at 7th. The guy was ~6 ft. 3, legs a bit on the slim side but a HUGE upper body. I wrestled great against him, got a takedown in the first period, then an escape and another takedown before pinning him in the 2nd period. Winning this match put me in the semi-finals in my first trip to state!

My match in the semis was against the 3rd ranked kid in the state. This guy was one of the most-built kids in the entire tournament, about 5'10 and absolutely shredded, nothing but muscle. But i could just envision myself pounding throughout the whole match, breaking him, and moving on to the finals to battle for the state championship. Sadly, it was not to be. I reached the depths of fatigue and pain and kept battling, but ended up losing a close match 2-4. This wasn't a match that is SHOULD have won, but its most definately one that i COULD have won had things gone just a little bit differently.

My next match determined whether i would get to wrestle for 3rd and 4th or for 5th and 6th. It was against a kid that had been ranked as high as 4th, but i had beaten him at the very beginning of the year (albeit off of a throw while i had outweighed him by ~10 pounds at that time). This was a match that i most definately SHOULD have one. I attacked more agressively, pushed harder, and moved more. however, in the second period i made a costly mistake when i was on the bottom near the edge of the mat and tried a roll. He caught me on my back in bounds and got 3 back points out of it. I ended up losing the match by a single point.

My last match for fith place i won by 3 or 4 points. The other kid was tough but just couldn't stop my head inside single, i scored at least 3 takedowns off of that smae move. It was good to end the tournament off with a win, and i am content with how things worked out. Although it is a year away, im making it known that my next goal is to win it all at 215 next year...

[Chris...Bodybuild]

Keep it up bro

[frvrmuscle]

THE BULK OFFICIALLY BEGINS!!!!!!!!!!!!!!!!

you have no idea how long i've been waiting to say that, lol. Because im not actively partaking in sports till football starts again, i will be trying out a higher-volume routine, FST-7 (write up will be included in next post.)

Currently using watever noxplode i have left (10-20 scoops left), Torrent (first time using), Xtend (first Time using) and some ON whey. also have a TON of samples im going to be trying out for the next couple of weeks.
Ignite by nutrex (1), Shock Therapy (2), Purple Wraath (1), Green MAGnitude (2), White Flood (2) naNOx9 Hardcore (2), Gakic Hardcore (2), Nitrotech Hardcore (1), Superpump 250 (2), and Animal Pump (3).

Focus will be on bringing up everything, with emphasis on arms and back for the time being. I will prob post up everything i ate today later tonight to give you a rough starting point for my bulking diet.

[frvrmuscle]

(written by Hany Rambod)


What is FST-7?

FST-7 is a training system I devised after years of research and a great deal of trial and error with many clients. FST stands for Fascia Stretch Training, and the seven refers to the seven sets performed for the final exercise of a target bodypart. I have had many clients use this system for overall growth and especially to improve stubborn bodyparts that were seemingly resistant to just about anything else the person had tried. FST-7 encompasses several factors both inside and outside the gym. This month we will focus on the training aspects.


Is fascia limiting your muscle growth?

There are three types of fascia in the human body, but the type bodybuilders should be concerned about is deep fascia. This is dense fibrous connective tissue that interpenetrates and surrounds the muscles, bones, nerves, and blood vessels of the body. The high density of collagen fibers is what gives the deep fascia its strength and integrity. The amount of elastin fibers determines how much extensibility and resiliency it will have. In other words, some of us have fascia that is thicker and tougher than others. The most genetically blessed bodybuilders have thinner fascia, which is why their muscle bellies appear to be larger and fuller, with that round ?bubbly' look that all bodybuilders covet. Ronnie Coleman and Phil Heath would be two prime examples of individuals blessed with thin fascia. Their muscles expand easier. Think of it in terms of it being easier to blow up a balloon as opposed to one of those water bottles that strongmen like Franco Columbu used to. Jay Cutler and Nasser El-Sonbatty are two men that clearly have thicker fascia. This didn't prevent them from building substantial muscle mass, obviously, but neither man ever had that round ?Marvel Comics' appearance to their muscles. Yet the average bodybuilder has thicker fascia than either of those two champions. In an effort to expand their fascia and allow growth to occur, some have turned to Synthol and other items that are injected deep into the muscle belly. There have even been some advisors, mainly online, that make it seem as if this is the only solution and must be done. They will also try and insist that all the pro's use Synthol and site inject, which I can assure you is not true. Synthol and related products are foreign substances, and you can never be certain how they will metabolize in the body. We are starting to see various health issues with bodybuilders that are more than likely related to site injecting. Yes, you do need to stretch the muscle fascia to experience optimal growth, but that is not the way to do it.




All stretching is not the same

I am not the first person to recognize the importance of stretching the muscle fascia. First John Parrillo, then more recently Dante Trudel of DC Training fame, incorporate aggressive stretching during workouts as part of their training programs. They had the right idea, but stretching the fascia by elongating the muscle is not the best method. FST-7 is based on stretching the muscle from the inside out by volumizing it. This is accomplished by getting the greatest pump possible while training.




Do I still train heavy, or can I just pump up with light weights?

One thing I don't want anyone misconstruing is that FST-7 is all about pumping. That's just one component. I also believe that a bigger muscle is a stronger muscle, and you absolutely must train with heavier weights in the 8-12 rep range. I have tried many variations of heavier and lighter training with clients over the years, and discovered that both types are needed. Heavy weights will build thickness and density, but they will not give you that round, full look. Similarly, getting incredible pumps all the time can impart some of that roundness, but you won't ever get extreme muscle size without training with heavy straight sets. So you need to focus equally on maximizing both your strength and your pump in the same workouts to see optimal results. Here's an example of a biceps workout, FST-7 style, that shows you how to incorporate both:




Alternate dumbbell curls 3-4 x 8-12

Machine preacher curl 3 x 8-12

EZ-bar curl 7 x 8-12 (rest 30-45 seconds between sets while sipping water - more on this next month)




I don't typically like to use very high reps, because too often you will experience general fatigue and get short of breath before you have built the maximum pump in the muscle. I also don't like the weight to be too heavy and limit the reps any lower than eight, because this is when you see form breaking down and ancillary muscles kicking in and robbing the target muscle of the proper stimulation. You can think of the ?7' set as blowing up a balloon. We keep the rest periods fairly short, because as you pump up the muscle, a little blood escapes in that time. You can think of it as blowing up a balloon with a slight leak in it - even though the balloon is being inflated, some air is escaping. The key is to build on the pump sets by set, exponentially, so that it reaches its maximum state by the final set. If the rest periods were too short, you wouldn't have enough energy to do justice to the seven sets. Another question I often get is, should the weight be constant as the seven sets go on? It can be, but it's perfectly fine to reduce the weight one or two times as needed to stay in the proper rep range. There may also be times when you need to increase the weight, but this happens less often.




How often can I train bodyparts this way?

Generally speaking, this type of training is too traumatic on the larger muscle groups to use more than once a week. Due to the sheer volume of muscle cells, soreness tends to linger too long to allow for more frequent workouts. For instance, Phil Heath recently completed a back workout and was sore for four days. Since he is supposed to be training back and chest twice a week in preparation for the Arnold Classic, this threw him off his schedule somewhat. The higher than normal amount of microscopic tears in the muscle caused by FST-7 training necessitates a bit more recovery time than standard training protocols. However, smaller bodyparts like arms and calves certainly can and should be trained twice a week. This gives you twice as many opportunities to stretch the fascia in what are often exceedingly stubborn bodyparts. Here's a sample split that displays how you could arrange this:




Day one: Biceps and triceps, calves

Day two: Legs

Day three: OFF

Day four: Chest and triceps

Day five: Back and calves

Day six: Shoulders and biceps

Day seven: OFF




This is a split geared toward someone with the goal of improving stubborn arms. There are many other variations depending on what the individual's goals might be.




Which exercises are best suited to the ?7' sets?

Certain exercises are more appropriate than others for the ?7' sets. The big compound free weight movements like squats and deadlifts usually are poor choices, for two reasons. For one thing, they involve several other muscle groups and don't do a good job of isolating a target muscle. Also, they require technique and balancing, which tends to break down if one attempts to perform multiple sets in such a short time span. Machines are a good choice in many instances because they keep you in a fixed plane of movement and thus make it easier to isolate a given muscle. Those with selectorized stacks also make it very fast and convenient to increase or decrease the resistance as needed

[frvrmuscle]

Arms
(sample of Shock Therapy pre-workout)
First time doing any arm exercises in 3-4 weeks

DB Curls 20x15, 2 sets w/u
Tricep Push-downs 60x25, 2 sets w/u

Standing Alternate DB curls
45x6w/u
work sets
55x5
45x12
45x10

Barbell Curls (SLIGHT cheating)
60x6w/u
work sets
110x5
90x9?
80x11

Rope Cable Hammer Curls
90x12x7 sets (30 sec. rest between each set)

Extreme Stretching

Triceps

Cable Pushdowns
100x15w/u

CG Incline Smith Bench
105x12w/u
155x6w/u
work sets
175x9
175x7+2 forced reps
175x7+3 forced reps

Lying EZ bar tricep extensions
66.5x10w/u
work sets
86.5x10 or 11?
86.5x8+2 forced reps
86.5x7+3 forced reps

Cable Tricep Pushdowns (30 sec. rest between sets)
150 (stack)x12
150x8
120x10
120x8
100x12
100x12

Extreme Stretching

Great way to start off the bulk, the pump in my arms was simply retarted; particularly my bis, they were drum-tight. Its been SO LONG since i've gotten a pump like this, literally months. Strength stayed up fairly well even with the introduction of higher-volume, i was pleasantly surprised. Sipped on 5 scoops of xtend throughout the workout, then 3 scoops of Torrent mixed in water ~15 minutes PW. Flavors for both were surprisingly good for being mixed with water.

Misc.
got back our scores from when we took the PLAN test (like a practice-ACT) in the beginning of the year. My composite score was in the 99th percentile of 10th graders in the US. English was in the 100th percentile (perfect score), Math and reading 99th percentile, and Science in the 98th percentile. Equates to an estimated ACT composite score range of 30-33 :D. Who said Kentucky was full of dumb rednecks? ;) lol

[frvrmuscle]

Sample Diet

5:45
3 boiled Jumbo Eggs
1 cup oatmeal (dry measure)
raisins
apple sauce
Milk

7:50 (Right Before School starts)
Protein Shake
Whole Grain sandwhich 1 packet of beef
Raisin Bran Cereal
raisins

11:00 (~100g. carbs)
2 Milks
Whole Grain sandwhich w/ 2 packets of beef
Raisin Bran Cereal

2:20 (snack)
Chocolate Chip Granola Bar (100-200 cals.)
(Considering adding in a small meal here)

3:30
Can of Tuna
Milk
Banana
Peanut Butter Sandwhich

5:30
Turkey Burger
Baked Potatoe
Salad
Broccoli

8:15 (PW)
3 scoops of torrent

9:30
1 cup cottage cheese
Milk
Almonds/peanut butter

[frvrmuscle]

Wow, i had honestly forgotten what it felt like to have sore arms, lol.2 days later and my arms are still killing me. Did quads last night.

Quads
2 Samples of Superpump250 before workout
Dynamic Warmup

Squats (No spotter)
barx10w/u
135x12w/u
225x6w/u
315x2w/u
work sets
355x3 (failed 4th rep, strength a little down on this)
315x9
315x8

45 degree Leg Press
4 plates a sidex10w/u
6 plates a sidex8w/u
work sets
8 plates a sidex11+1
8 plates a sidex9or10+1
8 plates a sidex8+1

Nautilus Leg Extensions
200x10
200x8

Cybex Horizontal Leg Press (30 sec. rest between sets)
200x12x7 sets

This was a KILLER workout. The pump was really ridiculous, my quads wer as hard as rocks. After i got done with my 7's i was just lying down on the ground for at least 10 minutes afterwards. Was supposed to do hammys after, but i was toast at this point, and i had an off day schedualed for today anyway, so hams and calves will be up later tonight.

[frvrmuscle]

I officially HATE fricken stairs, lol. Walking by itself was painful enough, but going up and down the stairs at school today was torture :( got hammies and quads up in half an hour...

http://www.bodybuilding.com/fun/matt69.gif

[frvrmuscle]

Hamstrings
Samples of White Flood And Green MAGnitude pre-workout
Dynamic Warmup

Cybex Leg curls
75x20w/u
150x6(stopped half-way through set, going heavy on this leg curl machine was hurting my hammy too much)
100x12

RDL's (Going SLOW, slight pause at bottom, focusing purely on hamstrings)
135x10w/u
work sets
225x10
225x10
275x7

Good Mornings on Hack Squat Machine
1 plate a sidex15
2 plates a sidex12
3 plates a sidex12

Cybex Leg curls
87.5x12x7 sets

Extreme Stretching- Can reach fairly close to a full split with left leg forward/right leg back. Right leg is still fairly painful to do deep hamstring stretches so i have less flexibility with that leg forward, but im working on improving it.

Seated Calf Raises
45x25w/u
115x12w/u
work sets
170x12
170x10

Nautilus Multi-Purpose MachineDonkey Calf Raises
250(stack)x12x7 sets

Pace was slower today, workout took around 1 1/2 hours because i was experimenting with different exercises for hammies since the only machine we have for it is a lying leg curl. Lower back is sore from yesterday so i was focusing hard on using just my hamstrings as much as possible. The Good MOrnings on the Hack Squat Machine felt AMAZING, def. going to be an exercise i will be using alot in the future.

[foxrider1]

cant wait to see u just before ur football season start

[frvrmuscle]

cant wait to see u just before ur football season start

Im hoping to get to at least 225 or so before i have to cut down for next wrestling season



So yesterday i weighed in at the gym 196. Added a few carbs to my pre-bed meal and near the end of school compared to the rest of this week, and today i weigh in at...187??? can some1 say wtf? Oh well, i realize its prob a fluke or something, but its time i stepped up my eating anyway...let the mega bulk begin...


Back

Neutral Grip Pullups
BWx15
Bwx12
BWx10

Overhand Wide-Grip Pulldowns
150x6w/u
work sets
187.5x7
162.5x11
162.5x9

Overhand BB rows
135x10w/u
work sets
185x12
185x10
185x12 (last 2 or 3 had fair amount of cheat)

Cybex Machine Rows
150x10w/u
work sets
200x12
200x11
200x11+1/2 rep

Cybex Pullover Machine
112.5-87.5x12x7 sets


First time in 1.5-2 months doing anything wide grip or overhand for back due to shoulder, and it def. showed in my weights. Stimulation felt great tho, Pulldowns and BB rows felt like totally new movements.

[frvrmuscle]

Well, after weighing in Wednesday at 196, then Thurs. and 187, yesterdays weight was....199, lol. Im going to assume that thursday's weighin was some kind of fluke.Did chest and Bis last night, but didn't have a chance to post it up, so i don't remember the exact reps i got on every exercise. The highlights tho wer...

Incline DB Press
100'sx6 (without a spotter)

Incline DB Flyes
50'sx10-12

Cybex Chest Press
200x7?

Then did my 7's with cable crossovers, pyramiding down from 70-50 lbs for 8-12 reps each set

Alternate DB curls
55x4 (strength down because they wer a bit fatigued from back the week before, so i mainly focused on isolation the rest of the workout.)

EZ Bar Preacher curls (believe ity or not this is actually a new exercise for me, it was just something that i had never gotten into doing.)
65x10-12 x 3 sets

Then did my 7's with cybex curls, using 45? pounds.



Quads are still sore from tuesday, and hams even more from Wednesday, but what is really killing me right now is my calves from Wed., its still painful just to stand up and walk around because having my foot flat on the ground with my legs straight is just too much of a stretch, lol.

I've got Shoulders and tris in a few hours.

[frvrmuscle]

First Time doing anything but a few sets of lateral raises for shoulders in ~2 months because of problems from wrestling with my rotator cuff.

Seated DB press
40x15w/u
60x8w/u
work sets
75x8 (no spotter)
75x8+2 forced reps
75x6+2 forced reps

Standing DB lateral raises (bit of cheating last few reps)
30x12w/u
work sets
40x12
40x11
40x10 superset seated DB lateral raises (NTF) 20'sx5 (VERY slow and strict)

Cable Rear Laterals (NTF)
30x12-15, 3 sets
superset
Smith Machine Wide-Grip Upright Rows(NTF)
65-85x12, 3 sets

Nautilus Machine Laterals
100-80x12-8, 7 sets

LIGHT triceps(have arms on Monday)

Lying DB skullcrushers
30x8
30x8

Tricep Pushdowns
5 setsx12 reps, 30 sec. rest between sets


Shoulder strength was pretty good after so long of a break, i was pleasantly surprised. Cable Rear laterals are a movement that my shoulder feels very vulnerable in, so i went light and slow and will try to rehab these back in. Smith Upright Rows felt pretty good if i focused and went slow on them, ill prob begin to use these more often.

1st week of bulking=~8 pounds gained! :cool:

[Chris...Bodybuild]

good job bro............do u think u will get any taller

[frvrmuscle]

good job bro............do u think u will get any taller

honestly not sure...currently about 5'10", i've only grown about an inch in the last couple of years. Hopefully i have at least another inch or two in me before i turn 21, but who knows.

[Supercows]

get a new pic too man, tired of seeing that wrestling pic lol.

[frvrmuscle]

get a new pic too man, tired of seeing that wrestling pic lol.
lol, how about an old-school one.



also just got done watching "Bigger, Faster, Stronger" it is an AMAZING movie, really puts the whole steroid use thing in perspective without passing jusdgement towards one side or the other. Too bad it recieved limited promotion/advertising, its a movie that would be great for EVERYONE in america to see.

[frvrmuscle]

Schedual is going to be a little different this week. I'm helping with a YMCA Wrestling program on Mondays and Wednesdays with little kids for the next few weeks, and will have football conditioning on Tuesdays and Thursdays, (Mondays too once wrestling is over) So as crazy as FST-7 was, im going to have to give it a break for a little bit.

Might try out A simple Power Based ROutine By IA for a little bit, link here: http://www.ironaddicts.com/forums/showthread.php?t=8050

Going to start with Deadlifts tonight even tho hammies are still a bit sore from last Wednesday (yeah, rly), because my chest is VERY sore from wen i did that friday, and i feel like the deadlifts will be less affected than squats would be. Back in a bit.

[frvrmuscle]

Great Workout tonight.

Sample of Gakic Hardcore Preworkout

Deadlifts
225x8w/u
275x5w/u
315x1w/u
365x1 w/u
work sets
385x4
(standing on top of two 45's)
315x12

Leg Press
4 plates a sidex8w/u
6 plates a sidew/u
work sets
8 plates+10 a sidex14 (PR)
8 plates+25 a sidex11 (PR)

Overhand Wide Grip Pulldowns
162.5x6w/u
work sets
200x6
200x6
200x6
200x6

BB curls
80x5w/u
work sets
100x8
100x8 (last 2 reps bit of hip swing)
100x8 (last 2 reps bit of hip swing)

Great workout tonight. First time doing deadlifts in quite a while, a rep or two short of my PR. I've been doing some pretty aggressive hamstring stretches (i.e. near splits) and i think i overstretched it a bit, because my glute/ham tie-ins were kind of hurting, which affected my initial drive off of the ground. Still happy with strength regardless. Leg Press went GREAT, up almost 50 pounds from last week (prob a combo of the Gakic plus just plain getting stronger). Felt pretty nautious after these two sets tho. Nothing else was incredibly impressive, but nothing to be diasppointed with either. All in all a very good workout.

[frvrmuscle]

Went to football conditioning for the first time today, but it was a schedualed off day for me, so i did some box jumps/ sprint work instead.

Box jumps (standing start)
34 in.x4 (pretty easy)
34 in.x4 (pretty easy)

Sprints on football field (taking at least a minute or two between each sprint to fully recover, going for max speed.)
10mx4
20mx4
40mx4

Box Jumps (just messing around at end)
42in.x1 (1 step start)
42 in.x0 (standing start) got my feet onto the edge and had to jump back off. Prob could have hit it and stood if i had tried it again.

[Chris...Bodybuild]

Went to football conditioning for the first time today, but it was a schedualed off day for me, so i did some box jumps/ sprint work instead.

Box jumps (standing start)
34 in.x4 (pretty easy)
34 in.x4 (pretty easy)

Sprints on football field (taking at least a minute or two between each sprint to fully recover, going for max speed.)
10mx4
20mx4
40mx4

Box Jumps (just messing around at end)
42in.x1 (1 step start)
42 in.x0 (standing start) got my feet onto the edge and had to jump back off. Prob could have hit it and stood if i had tried it again.

Great job bro, inspiration, have u measured ur arms recently,how big,,also nice deadlifts thats strong

[frvrmuscle]

Great job bro, inspiration, have u measured ur arms recently,how big,,also nice deadlifts thats strong

thnx, its been a good while since ive done them but now that wrestlings over i can do them more consistently again. Left arm is 16.25, Right 16.5 (which is weird, because im left handed, lol)

[checklax]

how come you decided to go 215 instead of 189 if you were right on the weight limit there? Just a question cause as a wrestler too, I would always drop that extra pound of two instead of going against guys 10 pounds bigger or in your case 15-20 pounds bigger.

Also, are you gonna be doing any cardio? Cause although its important to get big you are an athlete more than a bodybuilder from what I can tell and you dont want all the extra weight to slow you down too much.

[Chris...Bodybuild]

thnx, its been a good while since ive done them but now that wrestlings over i can do them more consistently again. Left arm is 16.25, Right 16.5 (which is weird, because im left handed, lol)

nice dude , you will get them to 17 by the time u turn 17 easily,keep it up

[frvrmuscle]

how come you decided to go 215 instead of 189 if you were right on the weight limit there? Just a question cause as a wrestler too, I would always drop that extra pound of two instead of going against guys 10 pounds bigger or in your case 15-20 pounds bigger.

Also, are you gonna be doing any cardio? Cause although its important to get big you are an athlete more than a bodybuilder from what I can tell and you dont want all the extra weight to slow you down too much.

check the rest of my journal past the first page, i ended up going to 189 and got 5th at state (should have pretty easily gotten 3rd tho). And atm im just getting into some sprint/speed/jumping training, prob wont do a whole lot of long distance stuff for the time being tho.

[frvrmuscle]

nice dude , you will get them to 17 by the time u turn 17 easily,keep it up

yep, got 8 months :D

[Chris...Bodybuild]

hey can u post ur current routine,and also do u think its better to work the muscles 1 time per week or 2

[frvrmuscle]

Yesterdays workout

Flat BB bench Press
Barx12w/u
135x10w/u
185x5w/u
225x1w/u
work sets
245x3
245x3+2 forced reps
245x3

Incline DB press
45x12w/u
75x6w/u
work sets
85x8
100x4-5+2
85x8+2

DB shoulder Press
45x12w/u
75x4w/u
work sets
85x4+2
75x6+2
75x6+2

Skullcrushers
Barx15w/u
65x12w/u
work sets
85x8
105x4+2 PR
85x8-10+2PR


Good workout. The first half was kinda crazy, i was with a friend (Supercows) and one of our friends from school, who brought his older brother along (who happens to be one of the single funniest people ive ever met, rofl). So interspersed between these sets wer us taking a vid of our 125lb. friend benching 315 (with a little help...lol), us yelling ronnie quotes, our friends older brother placing his belly on my shoulder before the start of a set (srs), all kinds of stuff. I was laughing hysterically, lol.

I was feeling strong regardless. Matched my old personal best on bench even though i havent touched flat benches in the last 2.5 months because of the shoulder problems i was having. Strength is definately coming back on inclines and shoulders as well, and i set a couple of pr's on skull crushers.

[frvrmuscle]

Today was a schedualed off day from lifting, but i had to go to football conditioning so i decided to get a couple of sets of squats in before doing some more speed work.

Squats
135x10w/u
225x6w/u
315x3w/u
work set
365x3

Box jumps (1 step)
42 inx1
42 in.x1

Sprints
2 30's
2 20's
2 10's
2 40's

Box jumps (standing)
~36-38 in.x4 (done outside)

Then had to wait before my mom finished with a meeting at school, so i played basketball for around 20-30 minutes and did a little bit of core work with the cross country team, lol.

[frvrmuscle]

hey can u post ur current routine,and also do u think its better to work the muscles 1 time per week or 2

honestly dont have a set plan atm man. Did FST-7 all last week, 3 day strength split with some speed training this week, and thinking of doing some dorian Yates Blood and Guts/comboed with the Fst-7's at the end next week...lol. What matters is that you are intense and give it your all in the gym no matter what type of training your doing, stay consistent, and keep your nutrition in ALL the time. If you do all that you'r body will have no choice but to get bigger and stronger

[frvrmuscle]

Decided to screw the strength plan i had been trying out this week and skip ahead to what i love; heavy, intense, in your face training.

Back

Pullups
BWx15
BWx11
BWx10

Barbell Rows
135x20w/u
work sets
225x7 (form a bit loose)
185x15 (form TIGHT till the last 2 or 3 reps)

Overhand Wide-grip pulldowns
100x12w/u
175x6w/u
work sets
200x8,5 RP (counting forced reps and negative on last rep)

Underhand grip pulldowns (accidentally went too heavy on these, should have stayed at 200 or so)
100x12w/u
work set
225x3+2
dropset
200x3+2

T-Bar Rows
1 platex15w/u
2 platesx10w/u
3 platesx6w/u
work set
4 platesx7+2 cheat reps

1 arm DB rows
40x12w/u
work set
75x12

High pulley rope pulldowns
150(stack)x12x7 sets (30 sec. rest)



Bis

Hammer curls
30x10w/u
work set
50x5,3,3 RP

Preacher Bench Cable Curls
60x12x7 sets





GREAT workout, very instinctual, kinda like Blood and Guts training with the FST 7 sets at the end. Back pump was rediculous, esp., in my lats after the high-pulley rope pulldowns. I would pause ofr a second at the end of each rep and the pump was just stupid. Shoulders and tris are up tomorrow, then get to watch the Arnold Classic webcast!

[frvrmuscle]

2 scoops NoXplode pre-workout

Shoulders (5-10 min. w/u)

Standing military Press (strict)
barx20w/u
90x12w/u
135x15 (work set)
155x5w/u
185x5+2 push press (close to PR, cant remember)

Seated DB laterals
30x12
40x7+3 forced reps pr

Smith Machine BTN press
65x12w/u
105x8w/u
work set
155x5+2,1+2,1+1 RP

Cable behind the back 1 arm laterals (going from one arm to the other)
20x12-8x7 sets (getting good negatives, pump was rediculous)

DB rear laterals
30x12w/u
work sets
40x12
40x12


Tris
CG Smith bench
65x12w/u
105x6w/u
work sets
185x5+1,3+2,1+1 RP

Tricep Pushdowns
150x12
dropset
100x15

Good workout, the 7 sets for shoulder went gfreat, esp with some negatives and stuff i threw in.

arnold prediction
Victor
Kai
Branch
Toney
Silvio

[frvrmuscle]

Did a little jump trianing on our back porch outside, wind was FIERCE, theres tornado warning for alot of the surrounding counties.

Box Jumps
28in. x10 (standing)
37.5in.x5 (standing)
45 in.x1(1 step)
x1(1 step)
37.5inx5 (standing)
28 in.x10 (standing)

Then tried/measured my broad jump for the first imte, after a few tries i got 8ft. 4.5 in.


EDIT: portrait im doing for school. not quite done, but close
http://img9.imageshack.us/img9/3173/dsc00001ktk.jpg

[frvrmuscle]

Sup guys, srry for not postin in a few days but i havent been able to get on the computer for a few days. I found out that i will most likely be wreslting ion the Virginia Beach Sophmore Nationals in ~3 weeks at 189, so i've decided to cut out the volume and do DC until then and just get as strong as possible. I will only have to lose 5 or 6 pounds (i can weigh in at 192) so making weight won't be a problem.

I will post up Mondays DC workout later tonight. yesterday was a day off, and yesterday i went to wreslting practice for the first time since the season ended. I have Chest/shoulders/tris/back thickness/width tonight.

[frvrmuscle]

Biceps
Seated Alternate DB curls
25x10w/u
20x6w/u
work set
50x10,3,3 (RP) PR

Seated Calf Raises
90x20w/u
135x10w/u
work set
190x10 PR

RDL's
135x10w/u
225x6w/u
work set
335x7 PR

Cybex Lying Hamstring Curls
112.5x20 (widowmaker)

Squats (medium/narrow stance)
135x10w/u
225x6w/u
work set
315x9

[frvrmuscle]

off day, volunteered with a youth wreslting program and then had wrestling practice.

[frvrmuscle]

Flat BB bench
barx12w/u
135x15w/u
185x6w/u
225x1w/u
work set
225x5+2,2+1,2+1 RP PR

Smith BTN shoulder Press
65x12w/u
105x5w/u
work set
155x5+2,2+1,2+1 RP

Flat BB CG Bench (new exercise)
95x12w/u
135x6w/u
work set
185x6+1,2+1,1+1 RP

Widegrip Overhand Pulldowns
75x15w/u
125x8w/u
175x5w/u
work set
200x8+2,3+1,1+1 RP

[frvrmuscle]

3/12/09 Thursday

off day, had wreslting practice and did a little jump training. some broad jumps and box jumps, am now able to consistently hit a 42" box jump standing.

[frvrmuscle]

This was a QUICK workout, had only about 30 minutes to work out immediately after school. Mom threw away the paper i had recorded my workout on, but i can remember most of it...

Barbell curls
60x12w/u
80x5w/u
work set
110x8?,2or3?,1or2? RP

Reverse Hack squat Good mornings.
1 plates asidex15
2 plates asidex12
3 plates asidex12
work set
4 plates asidex12

Cybex Lying leg curls
125x20 PR (widowmaker)

45 degree leg press (needs to be oiled HORRIBLY)
4 plates asidex12w/u
6 plates asidex6w/u
work sets
8 45's +25 per sidex12 BIG PR

no time for widowmaker

[frvrmuscle]

Finally caught up on workouts. Just got back from a church-retreat type thing which i left for on wednesday. it was called Y.E.S (Youth Encountering the Savior) and it was truly an AMAZING experiance. So filled with emotion, met cool people and had a great experiance. Truly humbling.

[frvrmuscle]

Incline smith machine (no spotter)
105x12w/u
175x5w/u
195x2w/u
work set
195x10,3,1+1/2 rep RP PR

DB shoulder Press (no spotter)
30x15w/u
55x6w/u
work set
75x9,2,1 RP PR

Overhead DB extensions (new exercise)
45x10w/u
65x5w/u
work set
85x8+1,3+1,3+1 RP

Pullups
BWx10,4,2 RP

Smith Rack deadlifts
105x10w/u
195x6w/u
285x4w/u
work set
355x10

Good workout. First couple of exercises i had no one to spot me, but strength was definately up quite a bit. Mind/muscle connection on Pullups was GREAT, i could feel my lats doing almost all of the work. While i was doing the rack deads on the smith machine the lady says its time to close down when i still have 5 minutes left, so i just threw on some more weights and hurried up and did the set. Used straps but no belt, lower back was never rounding tho.

[frvrmuscle]

Agility/Speed drills ~10-15min.

Seated Alt DB Hammer Curls
30x15w/u
50x4w/u
work set
55x10,5,4 RP

Seated Calf Raises (different machine, motion felt different)
115x12w/u
160x5w/u
work set
185x8

Hamstring Leg Press (feet high and wide, pressing through the heels, going DEEP)
290x10w/u
470x6w/u
work set
650x7

Glute/Ham Raises (feet hooked under an incline Bench)
BWx8 (slow negative and slight push off of the bottom position)

Front Squats
135x12w/u
225x5w/u
work set
245x4

Walking lunges (aka DEATH)
bwx200 yards (across a football field and back) widowmaker.



Kind of a weird workout because i had to do it in the highschool weight room during football conditioning, but still got some good work in. First time trying to go heavy on front squats, i feel that it is a movement that will improve pretty quickly. On Glute/ham raises my heels were being KILLED by the metal bars they were hooked under, i'll have to find something better to pad it with next time. The walking lunges were just stupid. I took 3 or so brief 5 sec. breaks on the first hundred yards, and then the last hundred i would do 10-15 lunges and then rest for 5-8 seconds before going again. absolutely KILLED every single muscle in my legs.

Then got to go to wrestling practice immediately after...lol. It wasnt an incredibly hard practice tho, got some light drilling in and mabey 10 minutes or so of total hard wrestling time in, doing 1-2 minute goes. Despite my legs being butchered and feeling like i was coming close to throwing up a couple of times, i actually wrestled very well. good day.

[bigAFG416]

nice DC! I'm also looking into it. :cool:

[frvrmuscle]

5 min. shoulder warmup

Incline BB press
barx15w/u
135x12w/u
186x6w/u
work set
205x7,3+1,2+1 RP PR
155x17+1 widowmaker

extreme stretching

Seated DB Side Laterals
20x12w/u
30x8w/u
work set
40x7+2,3+2,4 RP

Smith BTN press (widowmaker)
105x17+3

extreme stretching

Nautilus All-Purpose Machine weighted dips
BWx12w/u
work set
BW+80x7,3,2 RP

Cable Overhead V-Bar Extensions (widowmaker)
120x14

extreme stretching

Underhand Pulldowns
212.5x6+3,2+1,1+1

Cable Rope pulldowns (stack)
150x30 (slow with 1-2 sec. pause on contractions)

DB rows (strict)
85x9,6,4 RP (each arm)

extreme stretching



AMAZING workout. Best DC workout so far and one of the best all-around workouts i've ever had. Felt strong the entire workout, esp. on chest in the beginning. Widowmaker set for back absolutely KILLED, i just kept um going, slow and controlled. Took time for rest breaks between exercises and did plenty of warmups, so the whole thing ended up taking about 2 hours, lol/

[frvrmuscle]

Off day. Did 30 minutes of Powerwalking with a good amount of hills on an empty stomach after taking some xtend, then later on in the afternoon did the same thing for 30 more minutes while taking our dog for a walk. Gonna go to bed early tonight and wake up around 5 to train tomorrow before school, so that wreslting practice won't interfere.

[omfgapolarbear]

Great thread. Kickass inspiration as well. You have any tips or suggestions for someone planning on starting wrestling next year (as a junior)? Routines for over the summer, what to expect, tips on how to strip down body fat while adding muscle? (I'm only really starting to get into weight lifting and the concept of body building, as a sort of progression from getting into (relative) shape over the last two years.)

[frvrmuscle]

Great thread. Kickass inspiration as well. You have any tips or suggestions for someone planning on starting wrestling next year (as a junior)? Routines for over the summer, what to expect, tips on how to strip down body fat while adding muscle? (I'm only really starting to get into weight lifting and the concept of body building, as a sort of progression from getting into (relative) shape over the last two years.)

thnx man, The main thing is if at all possible is to get started NOW! contact the coaches and see if they do any practices during the offseason. If you are still getting ito bodybuilding i would just start out with some of the simpler power-based reoutines, 2 or 3 day split. The most important thing for your first year is to REALLY start to get the technique down, begin to feel how to manipulate ur opponents pressure, pick just 2 or 3 moves that you can really master and begin to use in matches.

[Cser]

Strong lack of people following this considering your one of the best this section has to offer. I still hate you, by the way. ****in jacked 16 year olds..

[frvrmuscle]

Strong lack of people following this considering your one of the best this section has to offer. I still hate you, by the way. ****in jacked 16 year olds..

lol, thnx brah :D Alot of the journal is just for me to be able to track my own progress, but people are welcome anytime to comment or ask questions ;)

[frvrmuscle]

Screw Morning workouts. I had set my alarm for 4:45 so that i would be headed to the gym by 5. Well, for whatever reason, i wake up at 1:45 an think that its time to go, so i go downstairs and get some raisins,applesauce, and a sample pack of myoshock HSP before i realize that ive still got 3 fricken hours before the gym even opens. I head upstairs to go back to sleep, but the myoshock (with its 400 mg. of fricken caffeine), keeps me from getting more than like 15 or 20 minutes of sleep. On top of that i was feeling a bit nautious prior to and after hitting the gym. So thats the lead up to the workout, lol/

Seated Alt. DB curls
20x15w/u
40x6w/u
work set
55x7,3,2 Rp PR

Seated Calf Raises
worked up to 215x9 PR

RDL's
135x12w/u
225x6w/u
315x3w/u
work set
355x6 (felt fricke HEAVY)

Leg Curls
137.5x17 PR

Squats
135x10
225x6
work set
335x2 3/4 (most epic fail EVER, ruined the whole worksout for me)


Well i can tell that morning workouts are def. not for me lol. The squats today wer just horrible, idk wat to even say about them, lol. But i made up for it after school later in the day at football conditioning wen i was still mad about it, so i worked up to 405x2 on bench squats at 1-2 in. above parallel.

[Supercows]

now try 405 without the bench

[frvrmuscle]

now try 405 without the bench

lol, mabey if u get to the gym on time to give me a spot ;) lol. Im thinking of running a short smolov cycle sometime in the next few weeks once wrestling is over, MIGHT try maxing it then, lol.

[Supercows]

lol, mabey if u get to the gym on time to give me a spot ;) lol. Im thinking of running a short smolov cycle sometime in the next few weeks once wrestling is over, MIGHT try maxing it then, lol.

thats why u need smolov to increase weight..
loljp

[frvrmuscle]

thats why u need smolov to increase weight..
loljp

naw, i mean max BEFORE smolov so i would know wat weight to use for my percentages...tho ur prob right :p lol

[dpatzz]

mad respect bro, your a straight beast.

[Supercows]

mad respect bro, your a straight beast.

thanks bro ;)

lol jp

[frvrmuscle]

mad respect bro, your a straight beast.
thnx man


thanks bro ;)

lol jp
:rolleyes:

[frvrmuscle]

Had no spotter, so a few of the exercises were different than planned

Flat DB bench
40x15w/u
75x6w/u
work set
100x8,3,2 (SMALLEST possible bit of help on last rep) RP

Cable Crossovers
70x26 widowmaker mega PR

extreme stretching

Smith BTN Press
105x12w/u
work set
155x4,105x11,6or7 RP

extreme stretching

CG smith Bench
105x8w/u
work set
195x6,2,1+1 RP
105x25 Widowmaker

extreme stretching

Wide Grip Overhand Pulldowns
100x12w/u
150x6w/u
work set
200x11,3,2 1/2 Rp PR

Barbell Rows
135x12w/u
185x6w/u
work set
225x7 PR
185x17 PR


Strength on pressing was down slightly, a large part which i believe was from not having the psychological advantage of having someone there to spot you. The back workout was just REDICULOUS though, some of the best mind/muscle connection i've ever had. And i was even pushing the pace abit at the end because i had to be ready for a wrestling banquet that night. The banquet went great, i got Most improved and our coach predicted in front of EVERYONE that i WILL win state next year, so i guess now i dont have much of a choice, lol. All of the seniors did a rap making fun of our coaches and then i got to help commentate a slideshow showing our coaches back in the day,which was incredibly funny, lol.

[frvrmuscle]

3/28/09

Went to the Southern Indiana Bodybuilding championships this weekend, and went up a little early to hit the gym before i went to the show. This gym had alot of good equipment thats not available at our small, hometown gym, so i switched a few of the exercises.

BB curls
45x15w/u
70x6w/u
90x4w/u
work set
110x8,3,2 RP PR

Standing Calf Machine
100x12w/u
work set
160x12 DC style (5 sec. negative, 10-12 sec. hold in bottom position each rep)

Cybex Prone Leg Curls
(upperbody is separated from the pad you lower body is on, kills the hams like no other. I absolutely LOVE this machine)
80x15w/u
130x6w/u
work set
160x16,6,70x3 (The first two rest pauses wer incredibly intense. Then this guy starts talking to me during my 30 sec. breaks, and ends up changing the weight to 70 pounds on my last one and says to do that for high reps instead. I was like wtf, but ended up doing it because i would feel weird being like "no, screw u", lol.

Hack Squat
1 plate a sidex12w/u
2 plates a sidex4w/u
work set
3 plates a sidex10-12 (another incredibly intense set. The last 4-5 reps i was just barely able to "eek" up

At this point in the workout someone comes in and says everybody in the gym has to go to the locker rooms because there is a fricken tornado warning, so im not able to do a widowmaker for quads.

The competition was awesome, its a national qalifier and there wer some seriously big dudes there. The teen competition as actually won by tanner parkes, http://bodyspace.bodybuilding.com/TannerParkes/ , he absolutely OWNED the rest of the teens.

[frvrmuscle]

Im back from Virginia Beach! It was pretty cool out so we never ended up swimming in the ocean, but we had alot of fun and got to see some truly incredible wrestlers.

Here's a rundown of the week:
Tuesday:Leave at 6 for a 13 hour car ride straight to Virginia Beach. Had a short practice to help make weight the next day.
Wednesday:Register and weigh-ins. Lasted several hours because the the amount of the huge amount of wrestlers.
Thursday: Have a bye in the first round and then my next bout number is high enough that it will not be until the next day.
Friday: First Match is against a kid from pennsylvania. Didn't really wrestle all that badly, but almost all of my shots were straight in, rather than creating angles, and so he ended uptaking me down after sprawling out on a sloppy shot. I reacted slowly my first time on bottom, and he was able to keep good hand control long enough to get a quick tilt in and recive two points of near-fall. Either one of these mistakes costed me the match. Ended up losing a close battle 3-6.

Next match is against a kid from new jersey. Wasn't all that hard of a match, he couldn't hang with me on our feet. won 9-1

Last match was against a kid from Alabama. 1st period ends scoreless, but with me coming very close to getting a couple of takedowns before going out of bounds. I defer the choice of position to him in the 2nd period and he choses down. Wasn't able to turn him, but it was obvious he wasnt going to be able to escape. Third period i choose down. Came close to getting an escape before he pushes us both out of bounds, for which i am awarded a point. He then is able to get his legs in on the next go, and this kid is a pretty beastly leg-rider. Literally almost tears off my shoulder (referee had to stop the match for a minute). I come close to getting an escape again before he brings me back down to the mat, after which he gets his legs in and starts woking on my other shoulder, this time getting 3 back points. I got a stalling call later on in the match which gave me another point, but i ended up losing another very close match 3-2.

Saturday: Watched the finals. Of the four kids from our team who went, one other guy who won state and went undefeated the entire year actuay won his weightclass! so we wer very hyped about that.


Overall the week went very well. I had some good matches and gained a lot of valuable experiance. One of the kids in the 189 lb. final was a guy from tennessee who i had wrestled earlier in the year and had been beating until the last few seconds, so i wasn't that i was outclassed in any way by any of these other wrestlers, i would just make one or two mistakes here and there during the match and that was enought to get them the win.

There was also a bodybuilder who had a kid in the tournament, and this guy as fricking GINORMOUS, biggest guy i've ever actually seen in person so far. chest and arms wer huge, and his shoulders wer particularly insane. His cascularity was just outrageous as well. I talkied to him for a short time on saturday, and though he still enjoys working out, he doesnt compete anymore because hes married with a wife and kids. He had previously competed in the Junior Nationals though.

[frvrmuscle]

Legs
Dynamic warmup

Squats
Barx12w/u
135x12w/u
225x5w/u
315x2w/u
work set
365x1
385x1 (main point of this workout was to find my max for the short smolov cycle im going to run) PR
335x6+3 PR
275x13+1 (close stance)PR

45 degree Leg Press
6 plates a sidex12w/u
8 plates a sidex6w/u
work set
9 plates a sidex8 PR

Cybex Horizontal leg press
220x7 sets of 12 PR

Then lots of randomness for hamstrings. Some leg curls, RDL's, 1 legged RDL's/SLDL's, then 7 sets of Cybex Leg curls with 112.5-85 lbs. for sets of 8-12

[ShayThor1989]

Strong squats bro, I'm seriously jealous

[frvrmuscle]

Strong squats bro, I'm seriously jealous

thnx man, hopefully they'll be stronger at the end of the 4 week or so smolov cycle in gonna run, lol.

[frvrmuscle]

Chest (no spotter today so some of the exercises wer a bit different than usual.)

Incline DB press
40x15w/u
60x8w/u
85x4w/u
work set
100x6
100x4
85x10

Tried a new incline bench they've gotten, i really don't like it as well. Feel Less stable because the back pad is narrower, plus its so high off the ground that i cant really dig my feet into the ground.

Decline DB Flyes (new exercise, isolation in the pecs was great once i worked my form out.)
35x12w/u
work set
50x11
60x6

Cybex Chest Press
100x12w/u
175x5w/u
work set
212.5x4
175x9

my 7's exercise was split in half because somebody took the cable crossover machine half-way through, so i finished with incline flyes, still got 30-45 sec. between each set.

crossovers 70x12,10,8, Incline Db flyes 35x12,12,10,8

[frvrmuscle]

Back

Pullups
BWx12
BWx8
BWx6

BB Rows
135x12w/u
185x6w/u
work sets
225x8 PR
205x12
185x15

CG V-Bar Pulldowns
175x7+1/2 rep
150x10

Incline DB rows
35x10w/u
work sets
50x12
60x10
Cybex Horizontal Rows (Focusing on holding the contractions)
137.5x15



Rear Delts

DB rear lateral
25x12
35x10
seated: 25x14


Cable Rope Pulldowns
150(stack)x7 setsx12

[frvrmuscle]

Shoulders

Seated BB Shoulder Press
95x15w/u
135x8w/u
155x5w/u
work sets
185x3-5
155x10
135x12

Cable Upright Rows
100x12w/u
work sets
130x12 (NTF)
150x16

Seated DB Side Laterals
25'sx 7 sets x12-8


Traps


DB shrugs
100x12
seated:85x10

Smith Machine Shrugs
195x 4 sets x12 (still ~30 sec. rest between sets)



Probably the greatest shoulder workout that i've ever had. Believe it or not, Seated BB Military presses are a completely new exerise to me. I lost count of the reps on the set with 185 because i was doing the exercise having mearly pulled up a bench to a power rack and switching the rack thing to the outside out it; after my first rep or two, i realized that i was not going to be able to rack the weight back at the completion of the set, so i was focused more on finding a way to safely handle that moreso than counting reps, lol. Also the first time doing and direct trap work in a good, long time, hence the lowered volume on the last exercise (4 sets instead of 7).

EDIT: Also, weighed in at 200 at the gym with shorts/shirt/shoes. More or less at my previous highest ever weight, only now im leaner with greater strength ;)

[frvrmuscle]

BB curls
45x15w/u
70x6w/u
100x3w/u
work sets
110x8
90x12

Incline DB Curls
45x8
45x6-7

(quick set of concentration curls, 25x11, slow with emphasis on contractions)

cable reverse curls
60x 7 sets x10-12


Dips
BWx15
BWx10
BWx8

CG V-Bar Pushdowns (ala charles glass)
100x12
130x10

Then gym closed, so i got my 7's at home ~5 min. later with 1-armed overhead DB extensions.

Finished up with some BW calf exercise stuff, which got my gastrocs sore as CRAP today. Later in the day did some Jumping/agility drill stuff.


SMOLOV STARTS TOMORROW!!!!!......nukkas

[frvrmuscle]

First Day of Smolov
Tested Squat Max is 385
4x9@70% of 1rm, so...

290x9
290x9
290x9
290x9

The last couple of sets were just slightly more intense than i would have expected, couldn't just breeze through them. Not to failure or anything though. Pretty good first day of smolov. Off day for squats tomorrow, will get some type of upperbody in.

[frvrmuscle]

First Day of Smolov
Tested Squat Max is 385
4x9@70% of 1rm, so...

290x9
290x9
290x9
290x9

The last couple of sets were just slightly more intense than i would have expected, couldn't just breeze through them. Not to failure or anything though. Pretty good first day of smolov. Off day for squats tomorrow, will get some type of upperbody in.

I am absolutely retarted.

Lol, was figuring out the weight for squats today and realized why Monday's sets of squats wer a little more intense than i had expected...I was supposed to use 270. So i was doing 20 pounds more tahn iwas supposed to for all four sets, lol.

[frvrmuscle]

only working sets listed.

Shoulder Width Neutral grip pulldowns
200x10,3,2 RP

Pullups (fairly short rest periods)
BWx5
BWx5
BWx5
BWx5
BWx5

Cable Rope Pulldowns
150(stack)x 7 setsx12
35-40 sec. rest between sets, holding every contraction for a second.



Incline DB Hammer Curls
45x10-11,2,2 + partials

Then some random pumping stuff on the cybex machine curl, did 7's plus doing some single arm curls alternating from one to the other.

[frvrmuscle]

Squats
75%x5x7

290x7
290x7
290x7
290x7
290x7

Short and sweet. Definately felt easier today. Last few reps would have some level of difficulty, but nothing i had to dig deep for. In and out (plus dynamic warmup and a few warmup sets) in ~35 minutes.

[frvrmuscle]

Flat Bench Press
245x2+1
225x6 or 7?
185x13+1

Incline BB press
185x6
135x16

Incline DB Press
85x8
70x12


Lol at this workout. Pressing strength was just horrible. Like seriously one of the most epic failures ever. oh well, the high reps stuff was alright, and i went extra slow on the DB presses because i figured strength wasnt going to be worth anything anyway.

[frvrmuscle]

Squats
80%x7x5

310x5
310x5
310x5
310x5
310x5
310x5
310x5


Shoulders


Seated DB Press
85x6+2 PR
75x10+2

Seated Lateral Raises
25x 7 setsx10-12, 35 sec. rest


Good workout tonight, really made up for yesterday. Squats felt tight for the most part (good tight) and i felt fairly strong. Felt great on DB presses and the laterals absolutely FRIED my delts.

Fun day is up tomorro...Squats 10 sets of 3 :D

[frvrmuscle]

squats
85%x10x3

330x3
330x3
330x3
330x3
330x3
330x3
330x3
330x3
330x3
330x3

Nautilus Multi-Purpose Donkey Calf Raises
250(stack)x20
250x15
250x12
250x10

[FurkinBeast]

sub'd great log.

You're an animal.

[Cheech312]

Wow, this is really impressive man, keep it up!

[ShayThor1989]

You are going to be an animal when you get older.

[frvrmuscle]

sub'd great log.

You're an animal.


Wow, this is really impressive man, keep it up!


You are going to be an animal when you get older.

Thanks brahs :D

the real fun starts this week wen i have to add 20 pounds too all percentages for squats :eek: lol




also i should hopefully have some update pics (for the Iron owl competition) up within a week or so

[frvrmuscle]

Start of second week of Smolov

Squats

70%+20lbsx4x9
290x9
290x9
290x9
290x9


Good, quick, decently-easy workout. Def. felt easier than last week when i did the same weight by mistake.

[frvrmuscle]

Pullups
BWx15
BWx12

Cable Straight Arm Pulldowns
100x12
130x10
150x8

Cable Rope Pulldowns
150(stack)x7 setsx12

[frvrmuscle]

~45 min. of grappling/ jiu-jitsu


Squats
75%+20lbs.x7x5

310x7
310x7
310x7
310x7
310x7

A guy i know was at the gym who pretty big into all types of fighting: jiu-jitsu/mma, ufc/crav maga (sp), stuff like that. This guy is srsly a whole different breed tho. He'll start talking about something and just get more and more hyped up as he gets into it. Hes srsly like the one person that i would never even THINK about getting into a fight with. Well him and another college-aged guy who used to wrestle got to talking about mma and stuff, and so we all ended up going to the top floor of the ymca wer ther are some mats and ended up rolling around for awhile. He was mainly showing us arm bars from the mount, flying arm bars, some defense from when you're on the bottom of a mount, some ankle locks, ankle rolls things like that. It was a ton of fun, and he said that i seemed to catch on natrurally pretty quickly.

Squats after wer INTENSE, i was still able to get all the sets/reps in, but my legs and lower back wer burning BAD. took 5-7 minutes between sets. Then a LONG fricking sohweer afterwards, alternating between hot/cold/hot/cold/hot.

[frvrmuscle]

Flat BB Bench
225x6
185x15
135x25

Dips
BWx8 NTF
BWx10 (last 3 reps were paused in the full stretch position)

Flat DB Bench Press
80x8
fly/press
50x12

Okay workout. No epic fail like last week. High reps felt great too, but after i got done benching, my Chest was just TOAST for some reason. Just listened to my body and realized there wasnt that much of a need to do too much more. The soreness today was pretty good, too. Wrestling practice for 45min-1 hr. after, just some drilling, not high-intensity wrestling or anything.

[frvrmuscle]

Squat
80%+20lbs.x7x5

330x5
330x5
330x5
330x5
330x5
330x5
330x5

Standing DB laterals
30x7 setsx10-12 (35 sec. rest between sets)

Seated DB press
75x7+1

65x12
dropset
50x6

Squats were fairly difficult. Hadn't eaten quite as much today and was a bit dehydrated as well. Decided to do my 7's for shoulders first to pre-exhaust them, and the 75's felt heavy as crap, lol. Dropset was pretty painful as well, got a great burn.

[frvrmuscle]

Squats
85%+20lbs.x10x3

350x3
350x3
350x3
350x3
350x3
350x3
350x3
350x3
350x3
350x3

Pullups
Overhandx10
Close/Neutralx10
Overhandx10

squats fairly difficult again.

[dunkalicious]

strong squats
what are you are training for ?

[TkOliTk]

super strong squats bro! Enjoyin smolov then?

[frvrmuscle]

strong squats
what are you are training for ?


super strong squats bro! Enjoyin smolov then?

thanks brahs. Dont really know exactly what you mmean dunk. I'd consider myself a bodybuilder, but i do some strength-focused stuff to help for football/wrestling (i really wasnt that great of an athlete at all until i started lifting). My squat suffered just a bit when i had to cut down for wrestling this year, plus i've always wanted to be squatting 405, so i thought it would be a good time to try it again for a bit.

Smolov's been going great, squatting with such frequency also really helps you on perfecting the form. Had just a bit of knee pain for a couple of days, and my lower back's feeling a little beat up after tonights workout, but other than that it has gone by with surprisingly few hindrances. This will most likely be the last week i will be doing smolov though, other than to test my new max on squats the week after. I'm not patient enough to stick to the program for 3 months, lol, and im ithcing to bring up some other weaknesses now.

[frvrmuscle]

Squats
70%+30lbs.x4x9

300x9
300x9
300x9
300x9

This workout felt alot better than the last couple. Got alot to eat today, and was feeling pretty strong. The sets were still pretty intense, but nothing i had to dig deep for. The rest periods were also fairly lengthy (8-10 min.) because some of the other guys at football weightlifting went outside to wrestle, so i would watch them between sets.


Also, the last few weeks i've been squatting in wreslting shoes at the suggestion of somebody from my gym and after reading how evan centopani squats in them, and i feel SO much more secure/solid on the ground in them than in regular running shoes. Something others might want to try if they have them available.

EDIT: mentioned my lower back in the last post. Got a decent pump/was feeling a bit fatigued by my last set of squats, but that was pretty much it. Since then it has been feeling kind of strained though. Hopefully it'll feel better in the morning

[LessThanLuke]

Strong ass 16 year old. Nice workouts man.

[frvrmuscle]

Strong ass 16 year old. Nice workouts man.

thnx brah. Take down the avy?

[frvrmuscle]

Flat BB Bench
225x8
205x13 or 14

This was at football conditioning, my shoulder was bothering me a bit, so i went to the gym a few hours later and did...

Incline BB Press
205x6+1
185x8+2

Incline DB Flies
45x12
Decline DB Flies
45x10



Straigh Bar Tricep Pushdowns (on new cable station our gym got)
150x10 (NTF)
170x8
150x10 or 11

[LessThanLuke]

thnx brah. Take down the avy?

Yeh. It was old and lame lol. Like 20lbs ago.

[frvrmuscle]

Squats
75%+30lbs.x5x7

320x7
320x7
320x7
320x7
320x7

Nautilus Donkey calf Raises
250(stack)x23 (most painful set ever. Had a few more reps in me strength-wise but it LITERALLY felt like a fricken blow torch)
1-legged
150x10 left/8 right, then ~10 both legs
2-legged again
250x18
250x16

Good workout again. Like Monday's, the sets were definately intense, but i had a few more in the tank each set.

[ShayThor1989]

Mirin your strongass squats bro

[frvrmuscle]

Mirin your strongass squats bro

mirin 259 posts for team shaythor in 2 days, lol ;)

[frvrmuscle]

Pretty much an off day lifting-wise.

~1 hour wrestling practice, fairly intense

Pullups (NTF)
BWx6
BWx6
BWx6
BWx6

[frvrmuscle]

Squats
80%+30 lbs.x7x5

340x5
340x5
340x5
340x5
340x5
340x5
340x5

Seated DB Press
90x5+2 PR
75x13+1 PR

DB Side Laterals
seated: 35x9+3 (slight incline on bench, messed me up a bit)
standing: 25x27 PR

Good workout. Squats felt heavy, def. an intense session. Shoulders felt strong as well, thats the heaviest i've ever gone on presses (these have a good ROM too).

Also got in some more Xtend along with 100g. of micronized creatine 2 or 3 days ago. 2nd full day of creatine loading (4 five gram serv. per day).

[fahrenheitt]

Holy **** you're strong, repped and subbed.

[DE_58]

Strongass squats mah dude. keep it up.

[WinterWolf]

Strong brah. Strong.

[IanBrigman]

These guys are pretty big.


good work, i wish i had that motivation

[frvrmuscle]

Holy **** you're strong, repped and subbed.


Strongass squats mah dude. keep it up.


Strong brah. Strong.
Thanks brehs. Team frvr represented itt :D

These guys are pretty big.


good work, i wish i had that motivation

don't worry bout it brah, your young. Keep at it and over time if its something that you've really grown to love, motivation won't be so much of a problem anymore.

[dunkalicious]

do you go atg or to the parallel on squats?

[TkOliTk]

Serious power bro!

[frvrmuscle]

do you go atg or to the parallel on squats?

At least parallel, alot of the time a little below. As i got better with my squat form i began going deeper and deeper, and eventually had to "re-learn" only going to parallel once i got into doing heavy/low-rep sets, lol.

[frvrmuscle]

Squats
85%+30lbs.x10x3

360x3
360x3
360x3
360x3
360x3
360x3
360x3
360x3
360x3
360x3


INTENSE fricking squats today. By the 2nd or 3rd set, i knew i was going to be in for a tough ride. Had to dig deep to get3 reps on all of the sets, but it was a good day to end the mesocycle on.

Now that im done with smolov, The volume/intensity for everything else will pick up. Finding my new max fir squats next friday/saturday.

[wecndo]

strong 16 year old is strong

[DE_58]

Only a week off? Is that all you are supposed to take off before maxing again on Smolov? You pumped to NOT squat 4x/week?

[frvrmuscle]

strong 16 year old is strongthnx brah


Only a week off? Is that all you are supposed to take off before maxing again on Smolov? You pumped to NOT squat 4x/week?

yeah, the full smolov cycle is actually like a 12 week thing, i just did the mesocyclev (4 weeks long). The last week you're supposed to do no squatting until friday and saturday whjen you work up to a near-max single; since i'm moving on, im just going to go ahead and max to see where i am at.

And yeah, im pretty pumped. Kind-of because i don't have to squat so much anymore, but mainly because now i can move on to a more bodybuilder-type routine and start bringing up lagging bodyparts again.

[DE_58]

thnx brah



yeah, the full smolov cycle is actually like a 12 week thing, i just did the mesocyclev (4 weeks long). The last week you're supposed to do no squatting until friday and saturday whjen you work up to a near-max single; since i'm moving on, im just going to go ahead and max to see where i am at.

And yeah, im pretty pumped. Kind-of because i don't have to squat so much anymore, but mainly because now i can move on to a more bodybuilder-type routine and start bringing up lagging bodyparts again.

Yeah, I could see how for someone relatively untrained like me how 12 weeks of 4x week would easily cause injury. I know exactly what you mean about BB-type routine. Unfortunately, I have to wait until Winter to do one. Football/Cutting getting in the way.

[frvrmuscle]

Flat BB Bench
275x1 PR
245x4+1
185x15+1 PR

Incline DB Flyes
50x12 PR
60x8 PR

Smith Incline Pause-Press
175x8+1
155x11

Cable Crossovers
80-70x7 setsx12-8 (35 sec. rest between sets)


Cable Overhead Rope Extensions
70-60x7 setsx12-8

GREAT session. The pump was unfricking-believeable. My chest has NEVER looked that big before. Very happy.

[WinterWolf]

Son, I am disa---proud...?

[frvrmuscle]

1 1/2 hour wrestling practice

Pullups (dead hang)
widegrip BWx12
BWx8
Neutal Close grip
BWx6

Barbell Rows (form a bit looser than normal)
225x9
185x14

Cable Overhead rope pulldowns
200(stack)x12
200x12
200x12

CG Seated Cable Rows
200x7 setsx12


Wrestling was pretty tough today. Was tired for my workout, plus my lower back/traps were feeling a bit beat up too. Also felt nautious most of the workout. numbers weren't bad though and i was still able to maintain a decent intesity level.

[frvrmuscle]

Son, I am disa---proud...?

i sea?

[dunkalicious]

strong bb rows

[frvrmuscle]

Seated DB press
90x7+1 PR
80x8 (unmatching DB's, and one was heavier than the other. Through me off)
75x12

Wide-Grip Upright Rows
95x12
115x10
135x8+2 half reps

1-arm OH Cable Rear laterals
60x12
70x10
70x7

Seated DB side Laterals
30x7 setsx12-8

[dunkalicious]

strong db presses

[HaRRd LiThIuM]

Fuk you














For stylin on me hardcore and being only 16. Good job, great lifts brah keep it up :D

[GettunBuff]

Supplementation
I am currently using beta-alanine and am ALMOST out of a 1000g. tub of creatine. I am hoping for/expecting some protein powder for christmas as well as some noxplode, which will be my first time ever using.

Good luck with your goals. I have a similar story except instead of being a nerd I was addicted to video games like CSS and WoW. Quit them and channeled the energy to weightlifting.

Also, how did you like beta-alanine?

[frvrmuscle]

Good luck with your goals. I have a similar story except instead of being a nerd I was addicted to video games like CSS and WoW. Quit them and channeled the energy to weightlifting.

Also, how did you like beta-alanine?

thnx brah. lol, i had a couple of friends who used to be like that.

kinda hard to tell about the beta-alanine, because it was during wrestling season And i was doing alot of heavier weights to try and maintain my strength. There is plenty of research backing it up though. Only thing i can say is to try it for yourself.

[frvrmuscle]

Off day today because i am probably going to try maxing on squats tomorrow. feels good too, finally rest for a change, lol/