Shay's road to 1000lb club [Archive] - Bodybuilding.com Forums

ShayThor1989

01-04-2009, 09:27 PM

I've been lifting seriously since I got back from the end portion of my Marine's training (August). I used to lift when I was younger but did not take it seriously. I have been lifting consistently and eating right as of late and want to continue my progress to reach my goals. I want to accomplish this within 2 months. I will post my first workout tomorrow and try to give some info as to what I have eaten and if I did any cardio for each day. I will also post pics. Advice, tips, knowledge appreciated (or hate).

Current

Bench: 255
Squat: 265ish?
Dead: 375
Chinups: 16
Bodyweight: 195

Goals

Bench: 275
Squat: 315
Dead: 415
Chinups: 20
Bodyweight: 195

av1atic

01-04-2009, 09:31 PM

good luck brah

al_77

01-04-2009, 09:36 PM

I dislike your squat lol

ShayThor1989

01-04-2009, 09:39 PM

Dude, my squat is absolute ****. I've only been working legs for about 4 weeks. When I started I was only doing 185 for low reps but I've been gaining fast. I think my dead will go up quick because I have literally only done two workouts with deads in them and the second one I hit 375 after a few heavy sets.

Unst0pp4bl3

01-04-2009, 10:20 PM

You can add a ton of weight to your squat when you first start...i did lol

GL man

ShayThor1989

01-05-2009, 12:55 PM

Going in today for a motivated arms workout. I have decently strong arms so I'm planning to really kill them, especially my tris so my bench can benefit, stay tuned.

ShayThor1989

01-05-2009, 11:00 PM

Diet

Breakfast:

4 egg whites
2 eggs
2 pieces whole wheat bread
Couple tablespoons of wheat germ
8 oz. chicken breast
Multivitamin

Snack:

1 Odwalla protein bar
8 oz. skim milk

Snack:

1 EAS protein drink

Lunch (taken at about 4:30 due to work schedule):

1 McDonalds Grilled Chicken Sandwich no mayo
1 Side salad with Italian dressing

Pre-workout:

2 scoops Superpump250

Post workout:

2 scoops whey
12 oz. 1% milk
Handful of raisins

Dinner:

1 can albacore tuna in water
2 pieces whole wheat bread
Mustard, jalapenos, lettuce

Arms workout

Stretching and warmup curls

3 sets weighted pullups
bw + 45lb x 8 reps (PR!), bw + 45lb x 6, bw + 45lb x 6

3 sets skullcrushers
105 x 10, 115 x 6, 115 x 4 (last set superset with light db tricep extensions to failure)

2 sets EZ bar curls
105 x 10, 105 x 8 (both sets superset with light seated db curls to failure)

2 sets weighted dips

bw + 70 x 9 reps (PR!), bw + 70 x 8 reps

2 sets db curls

50 x 10, 60 x 3 (both superset with light db curls to failure)

2 sets tricep pushdowns

190 x 12, 200 x 6

2 sets cable curls

160 x 8, 170 x 4

1 set tricep kickbacks

30 x 14

Workout Summary: Solid workout, set two PRs although I wish I would've done better on the skullcrushers. Felt motivated and had a good pump throughout. Diet was so-so today, I wish I had eaten something better than McDonalds. 7.5/10.

Tricep pose 30 minutes after workout....

http://i124.photobucket.com/albums/p8/xShayx89/PICT0012.jpg

rdrb

01-05-2009, 11:18 PM

Lol, tricep looks good from what I can see but it had a fakking shadow over it haha.

ShayThor1989

01-05-2009, 11:22 PM

I know, picture sucks but my camera battery was dying so I had to use that ****. I was happy I hit two PRs tonight though.

rdrb

01-05-2009, 11:24 PM

Yeah that's always nice. What do your arms measure?

ShayThor1989

01-05-2009, 11:27 PM

About 16.5" flexed, no pump.

ruga buga

01-05-2009, 11:54 PM

Strong dips and 16.5!!!! OUCH!

What does your routine look like?
If you are trying to get strong as your main goal, then having a whole day devoted to arms is not optimal. Looking big dude

ShayThor1989

01-06-2009, 06:57 AM

Today is legs day, I'm hoping to set a squat PR.

ShayThor1989

01-06-2009, 03:30 PM

Legs Day

Parallel Squats
135x10, 185x4, 225x8 (PR), 225x5, 235x3

Felt very fatigued after a good first set, lost all motivation for today's workout.

ATG Squats
135x12, 135x12

DB Lunges
30lb (each hand) x 12, 30 x 12

Leg curl machine
110x12, 110x12

Workout Summary: Terrible workout. I've only worked out my legs 3 times before but today I felt really ****ty. No energy, drive, or motivation. I left early before I injured myself. Usually I would do leg press and stiff leg deadlift but today it was happening. I think it is due to me only get 6 hours of sleep last night. Hoping to do significantly better at tomorrows workout, which is chest. 2/10.

HardWorkandRest

01-06-2009, 04:47 PM

Had the same kinda workout today. Just was lackin motivation. I pushed through and tried to lift heavy. Just so hard when you aren't all there mentally.

frvrmuscle

01-07-2009, 05:34 AM

Had the same kinda workout today. Just was lackin motivation. I pushed through and tried to lift heavy. Just so hard when you aren't all there mentally.

x2, gl man

ShayThor1989

01-08-2009, 11:01 PM

UPDATE

Deadlift: 135 x 10, 225 x 10, 315 x 6, 315 x 6, 375 x 2, 400 x 1, 405 x 1(PR!)

After three weeks of deadlift training I have gone from 315 to 405 1rm. I was stoked. I finished the workout with some shoulders.

Military Press (on smith machine, weights have been adjusted according to the weightless bar): Warmup, 140 x 6, 140 x 6

DB Military Press: 60s x 9, 60s x 9

Shrugs (with pause at top): 225 x 14, 225 x 14, 225 x 12

Front DB raises: 30s x 8, 30s x 8

Cybex Delt Machine: 90 x 14, 110 x 10

Cybex Shoulder Press: 130 x 10, 150 x 6

ruga buga

01-09-2009, 01:07 AM

Congrats on the pull, 405 is a nice milestone to hit!!

GJ!

frvrmuscle

01-09-2009, 05:47 AM

Great job on the deadlift man! nice

ShayThor1989

01-09-2009, 06:59 AM

Thanks guys.

ShayThor1989

01-09-2009, 05:17 PM

Update

Parallel Squat

225x12 (not good but a PR nonetheless)

Bench

225 x 5 + 1 rep with a tiny bit of help (PR)
245 x 1
255 x 1
260 x 0 (fail)

MMIS90

01-13-2009, 09:03 AM

subbed, gl man

ShayThor1989

01-13-2009, 01:17 PM

Update

Deadlift

135x12, 225x8, 315x10 (PR), 375x3(PR), 405

Weighted Extra Wide Grip Chinups

BW+25x7 (PR), BW+25x6

Row Machine

180x3, 160x6, 135x8, 90x12

DB rows

90x8, 90x 8

Finished with a few sets of db curls to get in that extra bicep work. Not too shabby of a workout, the 315x10 deadlift was awesome for me because about a month ago I could barely get 315 for 1.

MMIS90

01-14-2009, 08:38 AM

great job man, nice deadlift. keep it up

ShayThor1989

01-20-2009, 09:20 AM

Update

Chest

BB Bench

205x9
215x6
225x4
225x3
235x2
245x1
255x1

DB Incline Bench

75x6
75x6
75x6

Weighted Dips

BW+70x8
BW+80x5 (PR!)

DB Flies

25x12
30x8
35x6
40x4

Finished up with some burnout pushups. Mediocre workout, was hoping for 10 reps on my first set and higher reps on the incline press but I was pleased with the dips.

Unst0pp4bl3

01-20-2009, 09:27 AM

nice man, your max should be well over 265 now

ShayThor1989

01-20-2009, 11:44 AM

nice man, your max should be well over 265 now

Thanks brah. I hit 260 for an ugly rep on thursday so I'm hoping in another week or so I can hit 265.

ShayThor1989

01-20-2009, 10:27 PM

Deadlift

Warmup

95x8
95x8
135x8
135x8
185x3
225x3
275x3
315x1
375x1
405x1

Working set

415x1 (PR hell yeah)

Leg Press
360x12
360x12
450x5
450x4

Calf press
450x12
450x12

Calf raises
180x12
180x12

Finished up with two light sets on leg extensions and another two light sets off leg curls. Good workout, digging the deadlift PR.

av1atic

01-20-2009, 10:49 PM

ShayThor1989

01-21-2009, 10:58 AM

375 to 415 in ~3 weeks? wow. sick brah

Thanks brah, I think it's probably going to be my best lift. I've reset my goals to hit a 455 in 3 months.

rdrb

01-21-2009, 12:00 PM

500 by June. You can do it.

ShayThor1989

01-21-2009, 12:50 PM

500 by June. You can do it.

Thanks brah, I'm getting my shipment of creatine and whey today so hopefully that will help. I've never tried creatine so maybe that will give me the edge.

dworrell24

01-21-2009, 02:05 PM

you got some crazy improvements. Keep it up man, its awesome.

765

01-21-2009, 02:16 PM

how wide is your bench grip at 6'1? just curious

ShayThor1989

01-21-2009, 04:11 PM

you got some crazy improvements. Keep it up man, its awesome.

thanks bro, my diet is in check so thats def helping

how wide is your bench grip at 6'1? just curious

about 29-30"

Muck0nator

01-21-2009, 06:16 PM

awesome lifts man, tris lookin swole in that pic lol, keep it up man subbed

ShayThor1989

01-22-2009, 11:35 AM

Did arms yesterday and I hit on dips

bw+45x14
bw+70x8
bw+80x5
bw+90x3 (PR)

Muck0nator

01-22-2009, 05:39 PM

thanks for the rep man, im not sure really why im in the red, must have been mod negged, but i dont have any recent negs in my cp so im not sure, but im

-243790 point(s) total

lol.. kinda sucks kuz nobody will ever take me seriously now

but keep up the good lifts brah

ShayThor1989

01-26-2009, 08:05 PM

Did arms today, focused on pyramids and it kicked my ass. Lasted a little over an hour and I got a hyooge pump. Highlight was me hitting bw+45 for 15 reps on dips. Going for deadlift PR tomorrow, 425.

Ka0s

01-26-2009, 08:11 PM

i dont know if this is a compliment for you or not but if i saw you walking down the street id def. think you were already over 1000.

GL and strong dips

FurkinBeast

01-26-2009, 08:19 PM

Sub'd.

Nice log breh, keep up the great PR's.

ShayThor1989

01-26-2009, 10:20 PM

i dont know if this is a compliment for you or not but if i saw you walking down the street id def. think you were already over 1000.

GL and strong dips

Thanks brah, my squat brings me way down. As of now I can bench about 265 and dead 420 so if I could squat 315 that would put me at 1,000.

Sub'd.

Nice log breh, keep up the great PR's.

Unst0pp4bl3

01-26-2009, 10:26 PM

Thanks brah, my squat brings me way down. As of now I can bench about 265 and dead 420 so if I could squat 315 that would put me at 1,000.

yeah squats are what kill me too...

ShayThor1989

01-27-2009, 10:39 PM

Update

Went for a deadlift PR for the 4th week in a row and got it

Deadlift
Warmups
3x275
3x315
1x375
1x405
1x415
1x425 (tough PR to get but I have already surpassed my DL goal by 10 lbs)

Finished workout with leg press, lunges, calf raises, and leg curls. Good ****.

WrkHrd_PlyHrdr1

01-27-2009, 10:55 PM

Good log and impressive lifts man. Keep up the good work!

ShayThor1989

03-19-2009, 04:28 PM

Strong bump lol. I need to update this ****. Did a back workout yesterday.

Back

BW wide grip pullups

BWx10
BWx10
BWx10
BWx10
BWx10

Good pump and felt good hitting 50 reps in only 5 sets. I did full ROM with lockout at the bottom.

T-bar rows

90x20
90x20
90x20

I like to keep these high rep because I get a good pump from it. It seems to isolate my lats more than other back excercises.

One arm dumbell rows
80x14
85x12
90x10

I hate these tbh.

Cable rows
150x14
160x12
170x10

Finished up with Max-OT cardio which is 16 minutes of HIIT on recumbent bike.

Overall rating: 7/10. Hitting the 50 pullups in 5 sets felt good but I began to feel fatigued as usual towards the end of the workout.

Str8Rippin

03-19-2009, 04:36 PM

Keep up the good work! your back looks thick.. What is your total currently at right now?

ShayThor1989

03-19-2009, 05:16 PM

I honestly dunno, I haven't maxed in forever but I'll post it when I do.

ShayThor1989

03-20-2009, 12:12 PM

Chest Day

So I had no workout partner today so I decided to stick to dumbbells which I have not done in forever. I focused on doing slow reps with a full ROM to really hit my chest. I took a free sample packet of Scivation Vasocharge before working out for the PUMPZ!

DB bench press
80x10
85x7
85x6
90x5
90x4

Not as good as I wanted but its ok.

Incline DB bench
70x10
75x8
75x6
80x4

Once again, not that great.

BW chinups
50 reps spread over a few sets

You might be wondering what the hell I am thinking by adding these but I am going to start to incorporate 50 reps of wide grip chinups (foreward grip) into 2 or 3 of my workouts every week.

DB flys
30x20
45x10
45x10

Definitely felt these stretching my chest out.

Cable flys
50x10
50x10
50x10

Workout Summary

7/10. The lifts were not that great but I got an insane pump and some hyooge guy randomly came over and complimented me on my size so that felt good. It also looks like I am rocking a 4.0 GPA for college once again this term so I'm feeling good atm.

ShayThor1989

03-21-2009, 09:45 AM

Today is going to be legs. I'll let you know how it went. On another note, I woke up with some god soreness throughout my chest so I am feeling good :D.

dunkalicious

03-23-2009, 06:48 AM

u look huge brah howcome you aren't in 1000 club yet?

ShayThor1989

03-23-2009, 06:53 AM

I prob am now, I have kind of revamped my goals though. I bench 275 and dead 425 but I have no idea what I can squat because I do'nt do them.

I'm starting to go back to bodybuilding as I doubt I will ever be a good powerlifter.

And my arms are one of my strongest areas, especially compared to my chest.

ShayThor1989

03-23-2009, 07:10 PM

Arms Day

I went to a convention all day for work and had probably only eaten about 800 calories up until 5pm when I lifted. I took my superpump and I'm telling you, that stuff works 10x better on an empty stomach. Felt pretty motivated today.

EZ bar curls

Warmup
105x10
115x7
115x6

Skullcrushers

Warmup
105x10
115x6
115x6

DB hammer curls

45x14 (14 each arm btw)
45x14
45x12

Weighted dips

BW+70x11
BW+80x7
BW+90x6

Cable curls

140x12
140x10
150x8

Tricep pushdowns

180x12
190x10
200x6

DB preacher curls

25x16
25x14

Tricep Kickbacks

45x8

Obviously, I believe in a high volume approach to training. I love the pump I get from working out arms. Overall workout was an 8/10 as I think I could have lifted better but once again, I had energy throughout and felt swole haha.

B-Neva

03-23-2009, 07:21 PM

nice lifts breeeh, strong dips! wow. I haven't had superpump for like over a month I might have to buy me some again. GL with training! I WILL SUB TO THIS!!!!!!!!!!!!!!!!!!!!!

Unst0pp4bl3

03-23-2009, 07:24 PM

some strong curls there bro. i bet you got a massive pump..

ShayThor1989

03-23-2009, 07:28 PM

nice lifts breeeh, strong dips! wow. I haven't had superpump for like over a month I might have to buy me some again. GL with training! I WILL SUB TO THIS!!!!!!!!!!!!!!!!!!!!!

Thanks breh, I love them there dips :D.

some strong curls there bro. i bet you got a massive pump..

The pump was amazing today. I feel pretty gay though saying ****ing pump every other word lol.

GorillaGenetics

03-23-2009, 07:30 PM

good luck bro ull get there just work hard and reap the benefits and thanks for servin bro semper fi

Unst0pp4bl3

03-23-2009, 07:30 PM

ShayThor1989

03-26-2009, 09:22 PM

Chest Day

Today was chest day brahs, ugh, I have a weak chest imo. Took my free sample of Animal Pump, didn't do **** for me. Oh well, pretty mediocre workout honestly. Oh, and I did legs on Tuesday I just didn't log it because I forgot.

BB Bench
135x12
185x4
225x8
235x4
245x3
255x1
225x4

Didn't go any higher than 255 because I wasn't feeling it.

BB Incline Bench
185x8
195x6
205x4

Ugh, flat bench took it out of me.

DB Flat Bench
80x6
80x6
80x6

Slow and steady, deep as I could go to really hit my chest.

Dips
BW+45x12
BW+45x10

Stayed light on these. Totally drained by now.

Cable Flys
50x12
50x12
50x12

6/10 this time. I did hit 225 for 8 but after that I had seemingly no energy or focus. Gained a few pounds too from all the drinking I've been doing over Spring break. Apparently, beer makes you fat.

B-Neva

03-26-2009, 09:49 PM

even if you weren't feeling it, atleast you went to the gym! We all have those days just gotta keep on truckin. Nice lifts either way!

ShayThor1989

03-27-2009, 05:30 PM

Back Day

Felt very tired before hitting up the gym, thank God I have Superpump250. Took 2 scoops and 30 minutes later I was ready to go.

Weighted Wide Grips Pullups (palms out)
Warmup
BW+35x7
BW+45x4
BW+45x4

First time strapping the 45lb. plate to the belt and it felt good. The reps were slow and full. Felt good.

T-bar Row Machine
3 platesx12
3 platesx12
3 plates+25x8

Eh, first two sets were good. Last one not soo much.

DB Rows
80x14
80x14
85x10
85x10

Feeling good on these. Good pump now.

Sitting Cable Rows
150x14
160x12
170x10

Wanted to eventually get the whole stack for a few but I wasn't feeling it.

Finished up with a few bicep sets. I better feel sore tomorrow. Overall workout was a 7.5/10. Getting the pullups with the 45 plate was sick. Talking to a guy at the gym and he said I should do the October 10th bodybuilding contest if I can bring my legs up.

ShayThor1989

03-28-2009, 05:57 PM

Got up early this morning after very little sleep last night. My sister just had a baby so he has been crying alot during the night but I am excited being an uncle and it's totally worth it. Went to work for 8 hours and got done around 4. Took my 2 scoops of Superpump, listened to Bury Your Dead, and hit the weight room.

Smith Machine Shoulder Press
Warmup
140 (not counting bar of course so it's 2 45's + 2 25's) x 8 PR
140 x 6
150 x 4 PR

Good lifts right there brah. Set 2 PRs. The SP on an empty stomach and the brocore really got me crazy with rage.

DB Shoulder Press
65x5
65x5
65x5

Not happy with these. Should have done more but the earlier sets took it out of me.

Front DB Raises
20x20
25x14
25x14
30x10

Awesome pump from these here.

Cybex Shoulder Press Machine
110x14
130x10
150x6
170x4

Only one plate away from full stack (which is 190).

Finished up with some upright rows and cable crunches. 8/10 workout mostly due to the PUMP I got and the early PRs. I have always had a nagging left shoulder injury so my left shoulder definitely slows me down but I am improving every workout on these. I lost 2 lbs too, probably from not drinking any beer for the last 2 days.

Coty08

03-28-2009, 11:21 PM

Very doable goals. Hope all goes well.

ShayThor1989

03-30-2009, 09:24 PM

My favorite way to start the week. First day of classes for spring term and I got out late so I only had 45 minutes to lift before work. I had to keep this intense!

Weighted Chinups Supinated Grip
BW+45x6
BW+45x6
BW+45x6

These took it right out of me from the start. Did not do as well as I anticipated.

Weighted Dips!

BW+90x8 PR
BW+90x7
BW+90x6

Wow. Stronger than I thought I would be on these considering how fatigued I was feeling. I make sure to go below parallel btw.

EZ Bar Curls
105x12
105x12

Curlz fo da gurlz

Skullcrushers
105x12
105x9

Second set sucked. No energy.

Standing DB hammer curls
45x12
45x12

Bleh.

Tricep Pushdowns
190x12
190x12

Workout Summary: Short, good pump and a PR but I had so little energy and I felt like my legs were going to give out the entire workout. Oh well, I'll just have to hit it harder tomorrow.

Unst0pp4bl3

03-30-2009, 09:37 PM

Youre strong as hell on weighted pullups man, i struggle with body weight lol.

Nice curlz with 105 too

ShayThor1989

03-30-2009, 09:41 PM

Youre strong as hell on weighted pullups man, i struggle with body weight lol.

Nice curlz with 105 too

Imo weighted supinated pullups are an excellent, underrate excercise. You get a constant stretch on the muscle the entire lift. After these three sets, I felt like my arms were going to fall off. In a good way though bro.

dunkalicious

03-31-2009, 12:15 AM

strong chinups/pullups brah

Twist3dJok3r

03-31-2009, 10:19 PM

those dips look good, you can ****in move your bodyweight like a mofo

B-Neva

03-31-2009, 10:21 PM

yea strong dips/chinups lol

when I do dips with weight It manages to hurt my collar bone somehow lol

ShayThor1989

03-31-2009, 10:46 PM

those dips look good, you can ****in move your bodyweight like a mofo

Thanks breh. I love doing dips because its one of my strongest lifts and throwing on a couple of 45s to a belt makes me at least feel beastly.

yea strong dips/chinups lol

when I do dips with weight It manages to hurt my collar bone somehow lol

Thanks bro. If I don't properly warm up I get the same pain. Before you do them, do a couple of sets of assisted dips or BW dips to prepare your body for the heavy sets.