Vincelombard's STRENGTH NAO!!! LOG

[vincelombard]

Hi my name is vincelombard.

MY current numbers are

Bench: 255

Squat: 246

Deadlift: 295


I have Two Months left of bulking until i cut.

MY GOALS FOR MY LIFTS TWO MONTHS FROM NAO IS...


Estimated Bench: 295
(Put up 275 for real)

Squat: 295

Deadlift: 365!!


IHAVE A DEADLINE.
APRIL 1st.

BY THEN I WILL MAKE MY LIFTS!!!
NAO!!!!!

ya baby :)

[vincelombard]

http://img65.exs.cx/img65/6782/francodeadlift1ul.jpg

Today I deadlifted!!!

pulled 295

a new PR!

will probably Bench on Monday. an I BENCH WITH DUMBELLS. an then do barbell every once in awhile just to prove my number an see where i'm at...

current DUMBELL BENCH PRESS IS 90's For SIX reps

stay tuned bb.com!!

[vincelombard]

February Starting Pics:

http://i107.photobucket.com/albums/m299/vincelombard/CIMG0425.jpg


http://i107.photobucket.com/albums/m299/vincelombard/CIMG0424.jpg


http://i107.photobucket.com/albums/m299/vincelombard/CIMG0422.jpg


http://i107.photobucket.com/albums/m299/vincelombard/CIMG0418.jpg


http://i107.photobucket.com/albums/m299/vincelombard/CIMG0415.jpg


http://i107.photobucket.com/albums/m299/vincelombard/CIMG0413.jpg

[vincelombard]

An A COuple o' Shots of "Teh WheelS!"



http://i107.photobucket.com/albums/m299/vincelombard/CIMG0429.jpg


http://i107.photobucket.com/albums/m299/vincelombard/CIMG0431.jpg



U 'mirin teh glutes!?

[Johnbodybuilder]

http://i107.photobucket.com/albums/m299/vincelombard/CIMG0431.jpg


Lul wtf???

that is pretty homo. anyway good luck. Though id shoot for higher on the sqaut. Its probably lagging alot and if you work it hard it will move faster than bench.

[scott_lycan]

lol at thong pics. looking pretty solid bro.

[vincelombard]

lol at thong pics. looking pretty solid bro.

thanks brah reps

[and1bbaii7]

good build...
whats the split look like? any cardio on the bulk?
good luck reaching the bench/squat/dead goals...definitely doable

[vincelombard]

good build...
whats the split look like? any cardio on the bulk?
good luck reaching the bench/squat/dead goals...definitely doable



routine varies...but basically looks like this.

monday: Legs

Tuesday Chest an triceps

Wednesday: off

Thursday: Lats an biceps

Saturday: Middle Back + Deadlifts

only cardio i do is dancing in ZUMBA baha

[Junkie2]

LOL at glute pic.. wtf are you doing with that thong on.

lmao.... can't take this seriously with that pic

[vincelombard]

bump

want serious responses

bench pressing 90 pound dumbells tomoro

[CriticalAcclaim]

I'll keep my eye on this.. subbed

[pushuporshutup]

Good luck with your goals bro.

[M@XLOL]

subbed. Don't worry about rep'n me brah

[vincelombard]

subbed. Don't worry about rep'n me brah

thanks man i appreciate it!!

:)

[M@XLOL]

thanks man i appreciate it!!

:)
why do you bench more then you squat?
edit: sweet neck veins
http://www.threadbombing.com/data/media/2/kiss.gif\
(no homo)

[KCBadBoy]

im really impressed with your stats...

goood luck with the goals!!

[vincelombard]

im really impressed with your stats...

goood luck with the goals!!


REPPED.

thanks man.



My Squat is lower than my bench because my Squat SUCKS!

an i dunno i just have worked alot harder on my bench.

i can post vids tomoro as proof of my dumbell bench wit 90's.


any advice on how to make my squat skyrocket!?

[XxJettaracerxX]

nice lifts breh, i sub'd too =]

[M@XLOL]

My squat sucked big time. Over the past few months I got it to go up a lot! What does your leg routine look like? If you are going ATG the numbers are impressive nonetheless.

[vincelombard]

My squat sucked big time. Over the past few months I got it to go up a lot! What does your leg routine look like? If you are going ATG the numbers are impressive nonetheless.


I go somewhere between ATG and parrelell

my leg Routing consists pretty much of a
5X5 on squats. thats it.

i dunno what to do for legs...

suggestions?!

[KCBadBoy]

REPPED.

thanks man.



My Squat is lower than my bench because my Squat SUCKS!

an i dunno i just have worked alot harder on my bench.

i can post vids tomoro as proof of my dumbell bench wit 90's.


any advice on how to make my squat skyrocket!?

base if off a percentage....

u sqaut 245

i would squat with 4 sets till failure

first set - 170
second set -180
third set - 190
fourth - 200

[XxJettaracerxX]

I go somewhere between ATG and parrelell

my leg Routing consists pretty much of a
5X5 on squats. thats it.

i dunno what to do for legs...

suggestions?!

leg extensions, leg curls, lunges, hack squats, leg press, wall squats (with a plate on your legs)

[M@XLOL]

leg extensions, leg curls, lunges, hack squats, leg press, wall squats (with a plate on your legs)

Hack squats ftfw

[XxJettaracerxX]

Hack squats ftfw

yahaaaaaaaaaa!

[XxJettaracerxX]

got you on spread MaxLoL

[vincelombard]

DAY 2 - Off Day2/1/2009

First off Thanks for all the reply's an subscriptions guys!

i've already repped most all of you an will finish tomoro
as well as repping any newcomers! :)


Today was Super BOWL sunday I was really dissapointed the Cardinals lost.
super intense game!



Anyways I just binged lol
Drank a TOn Of MOUNTAIN DEW BABY AWWWW YEAH!!! i love that stuff!!!

But anyways My Triceps are just about 100% so i will
Hit Chest An Triceps TOmoro An then report in.

probably going to PR on dumbell press

[al_77]

http://img65.exs.cx/img65/6782/francodeadlift1ul.jpg

Today I deadlifted!!!

pulled 295

a new PR!

will probably Bench on Monday. an I BENCH WITH DUMBELLS. an then do barbell every once in awhile just to prove my number an see where i'm at...

current DUMBELL BENCH PRESS IS 90's For SIX reps

stay tuned bb.com!!

Thanks for the comment/sub

holy cow, 90's? pretty heavy dude!

[Dc-Money]

Looking pretty good. Just keep lifting hard and youll do great.
Subbed

[vincelombard]

DAY 3 - 2/2/2009


TOnight at the GYM SUCKEDD@!!!!!!

shiza

I hit Chest an Triceps

I accidentaly agrravated a strain in my right pec last night stretching it. i had no strength in my pec today and my workout suffered BADLY!!! i felt like i had no strenth at all through the whole thing so i modified the workout an stopped short.

I still set a new PR 90 pound dumbell press for 8 reps.

so it went like this:

dumbell press

90x8
90x5
90x4
90x4
90x3

then dips

6reps
5reps
5reps
5reps
4reps
4reps


And that was it! my whole workout!

MY pec just could not take it

it needs to recover.



anyways will squat tomorow

[XxJettaracerxX]

^^ wheres incline and flyes and crossovers???

[vincelombard]

^^ wheres incline and flyes and crossovers???

i dont do incline right now.

just flat an then dips.

too burnt out after that for incline

usually do incline flys actually. but i was hurt yesterday. so had a terrible workout

[XxJettaracerxX]

ahh i see. dont train when your hurt tho...

[vincelombard]

ahh i see. dont train when your hurt tho...

ya i didnt realize i was hurt until i got to the gym.
i thought it was just a lil hitch in my chest.

so i'll take probably a week off from pushing movements so it can get back to 100% hopefully.

i'm goiong to go squat at about midnight.

i will update when i get back...

[XxJettaracerxX]

ya, keep working little amounts of legs at a time over the week cus that = more test which= more muscle repair. not meaning for broscience but i think thats right lol

[JuanF11]

Whats your diet like brah?

[vincelombard]

My Diet's Pretty Clean But Definately Not perfect.

DIET

Meal 1: Bowl Of Oatmeal With Turkey Sausage an Milk

Meal 2: Chicken Sandwich With Milk an vegetable

Meal 3: Pasta an Chicken with Milk

Meal 4: Hamburger Meat with Cheese an toast

Meal 5: Protein shake an top Ramen lol

[XxJettaracerxX]

whats in your protein shake?

[l3urney]

mirn' height/weight

[HaruHaru]

YEAAAAAAAAAAAAAAAAAAAA how do i sub?

[vincelombard]

DAY 4 2/3/2009 LEG DAY

CAN I GET A FORM CHECK PLEASE???

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I SUCk at squatting so i have a really low squat okay.
an i know you guys are going to think that i am a strange freak for hain a bigger bench than squat so please spare me.

How is my form??


So I squatted

185x 8
185x 10
185x 8
185x 7

Then I leg pressed

275x12
275x12
275x12


And then my legs WERE RUINED
could not walk out of gym for a few minutes lol
i dont know why my legs are so weak because they aren't small at all lol

anyways i have tomoro off.

then i will hit lats on thursday i think

[l3urney]

you pause at the top for an eternity...
less time inbetween reps..
get angry, and pump those ****ers out

[vincelombard]

you pause at the top for an eternity...
less time inbetween reps..
get angry, and pump those ****ers out



haha alright i'll do them quicker.


how was my form on the moving portion? lol

[l3urney]

haha alright i'll do them quicker.


how was my form on the moving portion? lol

form was fine, kinda got your lower back involved the last rep or two but nothing too extreme.

you'll be amazed at how much more you'll be able to do if you just pump them out and don't stop to think at the top.

[eKONA]

Your deadline is Aprils Fools day? Is there some awesome prank being planned that needs a huge physique to be viable? :P

Looking good man! You got thick shoulders.

[Road2Swoll]

you say you workout at midnight?
do this affect you at all compared to working out say in the afternoon or morning? cause i always do in the afternoon and my gyms 24hours and was thinking of going after sometimes after work around midnight.
but im thinkin i wont be able to sleep for hours after.

[user787877877]

Subbed man.

[vincelombard]

Your deadline is Aprils Fools day? Is there some awesome prank being planned that needs a huge physique to be viable? :P

Looking good man! You got thick shoulders.

thanks for comin into the log man!

reps.



but yeah i am bulking for mass as well as the strength trainin.

focusing on strenght but with my eating habits i will gain mass lolo

[vincelombard]

you say you workout at midnight?
do this affect you at all compared to working out say in the afternoon or morning? cause i always do in the afternoon and my gyms 24hours and was thinking of going after sometimes after work around midnight.
but im thinkin i wont be able to sleep for hours after.

ya man i've always worked out at midnight/1 o clock in the morning.

it's nice because the gym is empty

it affects sleep a little.
but if i'm sleepy before the gym i'll be able to get sleepy after the gym no problem

:)

[XxJettaracerxX]

hey, whats in your protein shake?

[vincelombard]

hey, whats in your protein shake?



sry bro.

just milk an protein ussually.

i used to do one with milk eggs banana protein oats an peanut butter.
but my blender broke :/

[XxJettaracerxX]

sry bro.

just milk an protein ussually.

i used to do one with milk eggs banana protein oats an peanut butter.
but my blender broke :/

lol. that blows. if you get a new one, add grits into it = yummyness

[vincelombard]

lol. that blows. if you get a new one, add grits into it = yummyness


Hey i never thought of that!!

haha i really like grits too.

i've got to try that lol

[SoLeSoCietY]

ya man i've always worked out at midnight/1 o clock in the morning.

it's nice because the gym is empty

it affects sleep a little.
but if i'm sleepy before the gym i'll be able to get sleepy after the gym no problem

:)

I know how tempting working out late seems to be the best thing, and don't get me wrong I do it once in a while, just to get away from the many lifters hogging the area. My friend who is majoring in kinesiology says that the later at night you workout the less testosterone you have, and testosterone is what helps improve your workout performance. And like you said lateworkouts affect your sleep.

Just some advice. Excuse me if I am not 100% correct, just something I picked up from a friend and passing on some words of wisdom.

[tkc0mand3r]

ayy nice progress to you too man
repped.

[vincelombard]

DAY 5 OFF DAY]

Today is a rest day for me.

My Chest is still somewhat strained.
it sucks so bad. but it is sore from mondays workout as well.
My legs are pretty ruined from last nights workout though still waiting for the fullness of DOMS to set in.
I got a haircut an a free massage today haha it felt gopooood!


So my diet has been on today for the first time in awhile. eatin every three hours or so.

Breakfast At 10:00am (i wake up late): Omelet and milk.

Lunch: Brown rice and salmon with vegetables

Dinner: Hot dog with cheese, macaroni and whey milk

Fourth Meal: About to go have Chili and a big glass of water with creatine :)



i'm headin to the gym soon to train someone.

then I'll be hittin' My Lats and Biceps Hard tomoro.



ANybody want ME toTake A VIDEO?!?

[XxJettaracerxX]

^^ yep. take a vid of you doin some heavy *** bb curls

[user787877877]

Good luck tomorrow. and vids are always fun to watch :)

[vincelombard]

Thanks Clownbaby!

Thanks Tamariz!


I'll get a video then!

Maybe some pullovers or barbell/dumbell curls hahaha

Oh an here's a pic of a girl. lol

http://i107.photobucket.com/albums/m299/vincelombard/Shahel-Jennifer_Love_Hewitt_JohnRus.jpg

trivial....yet on a bodybuilding forum is entertaining!


kinda wierd eyes lol

[XxJettaracerxX]

^^ ill take with a bag over the head imo. lol

[vincelombard]

Dayy 6 Part 1 Shoulders 2/5/2009


http://i107.photobucket.com/albums/m299/vincelombard/columbusidetricep.jpg


So Spur of The moment...


Just Worked Shoulders.
Felt pretty good cuz shoulders an biceps are my best body parts
so i never really work them lol
so anyways i have teh biggest shoulder pump of my frickin life right now!!@!

couldn't even raise my arm to pour the creatine! had to use my wrist! lulz
Well so anyways i'm feelin pretty huge right now awesome workout.


So my Workout went like this

DB Shoulder Press

55x 6
55x 7
55x 7
55x 6
55x 5

Then...

Dumbell Front Raise

25 per hand.

25x 12
25x 10
25x 8

Then...

Upright Barbell Rows

60x 15
60x 15
60x 15
60x 12
60x 12


Teh END.

That left me wit the biggest shoulder pump of my life. lol
No Kidding becasue it is the only time in my life that i think i have ever worked shoulders lol.


Well
Anyways
I Am
Going Back
To the GYM
At about 11 o clock tonight to work my lats out baby!!!
haha
will be doin lat pulldowns an pullovers! i love frickin pullovers for back
I will get VIDS


See ya's laterzzzzzzzzzzz

[vincelombard]

Day 7 2/7/2009

Off Day.


I went on surprise vacation yesterday morning

An am probably just going to take some time off. till i get back home on wednessday.

my shoulders are really sore currently :)

anyways i went to the chiropractor yesterday an i'm feelin okay an i think my chest is healing.

[XxJettaracerxX]

good to hear. where you goin?

[vincelombard]

good to hear. where you goin?



yo


I'm just hangin out in cali.



doin a bunch of pushups haha

it rocks havin a working chest again

[XxJettaracerxX]

nice, get to a gym if you can!

[Road2Swoll]

how do you know whether your chest is strained vs just real sore


i forgot to stretch my chest before or after doing dips and did like 3 sets 14-12-8 and that was on wednesday and im still pretty damn sore so im thinking i strained my chest hopefully didnt do anything bad to it. i was on the bus it was going over speedbumps and it was torture cause my pecs were bouncing and i couldnt flex them to stop from bouncing cause that hurt just as much.

[vincelombard]

how do you know whether your chest is strained vs just real sore


i forgot to stretch my chest before or after doing dips and did like 3 sets 14-12-8 and that was on wednesday and im still pretty damn sore so im thinking i strained my chest hopefully didnt do anything bad to it. i was on the bus it was going over speedbumps and it was torture cause my pecs were bouncing and i couldnt flex them to stop from bouncing cause that hurt just as much.



Cuz the Hurt LIke FRICKKKK man.


they just felt injured an i couldnt lift as much weight with good form...


anyways i think its basically healed.
i'm going to test it out today at the gym.

i'm back from vacation :)

[XxJettaracerxX]

damn, you were gone for a long time! be sure to warm up before workin your chest.

[dunkalicious]

that glute pic was uber homo

[vincelombard]

that glute pic was uber homo

Sup everyone!

ya i was gone for a long time!! hahaha

whatever i needed a week off anyways

week off=mad gainz when comin backzzzz bahaha



sup tamariz



good to see you in here dunkalicious

[vincelombard]

2/13/2009 day8 CHEST AN TRICEPS

AH!

last night was sick!!!!


My chest is basically healed from injury. it's probably 90%



SO anywasy i started off with FLat DUMBELL BENCH as ususal.

70x15
80x6
85x6
90x7 took me to failure.

THEN I WENT FOR 95's an HIT a NEw PR BABY! whOOO!!!

95x5
95x4
95x3

That was so tight hitting the 95's it was so unexpected especially seeing as i've been out for two weeks with an injury! i was so happy hahaha i'm almost up to 100 pound dumbells now :)

So then it was dips.

dipsx10
dipsx8
dipsx7
dipsx9
dipsx5

Then hammer strengh press. i just did sets with light weight... sets of like 20 or something. for about 3 sets. felt good. got a good squeez after my to heavy pressing excersizes. i'm not a fan of machines though. so this was very rare for me.

AND THAT WAS IT FOR CHEST


Tricep cable rope pushdowns

70x6
70x5
70x6
70x8 with spotter on last three reps


An that was it for my workout. haha i am very sore nao :)


workin My Latisimuss soon. excited. i really heavily on pullovers for lats

happy valentines day :)


go do sokmething nice for your girlfriends everyone! haha


http://i107.photobucket.com/albums/m299/vincelombard/franco_columbu_069.jpg

[user787877877]

wow, impressive pressing and PR's man! keep it up.

I love how grainy/thread like the veins are in the legs of the classic pro's are...amazing.

[vincelombard]

wow, impressive pressing and PR's man! keep it up.

I love how grainy/thread like the veins are in the legs of the classic pro's are...amazing.


thanks man! low reps on dumbell press just seem to keep me progressing week after week!


Franco Coumbu is a pimp man. my favorite bodybuilder.
I just think it's sick that he deadlifts 750
an he's got a powerful looking body type

[user787877877]

thanks man! low reps on dumbell press just seem to keep me progressing week after week!


Franco Coumbu is a pimp man. my favorite bodybuilder.
I just think it's sick that he deadlifts 750
an he's got a powerful looking body type

yeah he is a strong ass mofo man, amazing physique.

and low reps will allow you to gain strength on any exercise.

[vincelombard]

yeah he is a strong ass mofo man, amazing physique.

and low reps will allow you to gain strength on any exercise.

yes. but from your responses in the rep ranges thread i see that you prefer rep 3-6 for growth...

[user787877877]

yes. but from your responses in the rep ranges thread i see that you prefer rep 3-6 for growth...

That's because I believe that strength gains are size gains for beginners.

[vincelombard]

About to go work back.

i've had a spliting head ache since my workout on friday.

i dont know how effective i'll be but i know i'm about to go thoruigh some misery haha

[vincelombard]

[b] 2/16/2009 BACK WORKOUT[b]


had a phenomenal back workout today.

Started out with three warmup sets of pullups.

then did pullovers


40x15
50x12
60x10
70x6
70x5
70x4
70x6
70x4


Then did seated cable rows.

100x 12
100x 12
100x 10
85 x 10


Then deadlifted

135x 10
185x 1
205x 1
225x 1
245x 1
265x 1
275x 1
295x 1
315x 1 *PR*



So i hit a new deadlift pr baby yea!
i'm so excited hahaha!!!

[vincelombard]

2/17/2009 OFF DAY

Just takin an off day today.

My traps and lower back an triceps are exceedingly sore.

also my rear delts and rhomboids get an honorable mention. ;)
Chest an lats are a little sore each...


i'm going to start focusing on weighted pullups for my back workouts...



So basically waht i'm looking at for the remainder of this week is


Squats Probably tomoro as long as my lower back feels pretty good

If not...then squats on thursday.


Chest an triceps Will be on friday...



So I think my lower back is gonna be too sore actually..

So TOMORO is biceps only lulz

then thursday squats.

then friday chest an triceps :)

[vincelombard]

GUYZZZ my body has been a wreck lately!!!


I've had a migrane ever since my workout last friday. sometimes so bad that i can't even move for several hours....


it sucks so bad. i don't know what is wrong.
i have never gotten headaches before.

While doing hammer strength bench press i suddenly got a migrane. and have had a headace ever since.

so anyways i'm thinkin maybe takin a bunch of medicine an hittin back an chest tomoro an saturday.


just sucks cuz my gains were pimp until i started getting hurt...

[XxJettaracerxX]

wtf man lol. whats up with you and injuries and or sickness?!?!

[vincelombard]

UPDATE


Pull up Marathon

MOOD: happy :)

Listening to: SUICIDE MACHINES






So i warmed up really well an took meds...


i am able to do pullups without head pain!



i've been doing sets of 5 pullups. some weighted.


i did 15 x 5

so thats a total of 75 pullups!

:)


feels so good!

my lats are really tired.
working out makes me happy
it's funny how much you miss it when you are hurt.
anyways i want to bring up my lats. so i am really going to start focusing on lots of pullups.

i want to be very good at weighted pullups. like

15 sets of 5

with twenty pounds strapped on



anyways i'm gonna have a hamburger an then go hot tubbing with my girl.

laterz!

[vincelombard]

wtf man lol. whats up with you and injuries and or sickness?!?!



TAMARIN

great to hear from you man!


REPZ to people for Posting in my LOG

[XxJettaracerxX]

lmao, you spelled my name wrong. its ok tho. ill get you on spread

[vincelombard]

Chest An Triceps 2/21/2009

MOOD:
Fired up on Ronnie Coleman's 200 pound dumbell press in THE UNBEILIVABLE!


http://i107.photobucket.com/albums/m299/vincelombard/FrancoColumbu_22069.jpg



Today's Workout was awesome! i finally feel like i am recovering from my injuries.

My Girlfriend did some chiropractic work on me yesterday that solved my headaches...i'm so glad that those are over.



So anyways. I got to Gold's with the intention of gettin 25 reps with the 95's

DB FLAT BENCH


80x6
85x6
90x5
95x5
95x5
95x6
95x4
95x4
95x3

So i hit 27 reps with the 95's. i was really happy about that an really pumped in my chest an triceps during and after the sets. i used great form too.
it's awesome to have the power in my chest back. i'm so glad the injuries are being left behind! :)


DIPS

dipsx9
dipsx8
dipsx8
dipsx7
dipsx5


GOod pUmP! :)


CABLE CROSSOVERS

70x12
70x10
70x10
70x7
70x6
70x8



felt good. i've always got a nice MM connection with this excersize.
pumped out teh reps, felt a nice pump an contraction.

done with chest...

Tricep Rope Pushdowns:


70x8
70x7
70x5
70x5


So i Drank a dew after getting out of the gym for teh insulin spike! hahahaha!

i love dew!!!!!!!!!!!

mmm yea baby!
great workout. i think i put up some good numbers for myself.
used good form an chest felt the weigth haha.

http://i107.photobucket.com/albums/m299/vincelombard/2462500405_66a13fb6d3.jpg

[XxJettaracerxX]

wow nice job.
i just made a log. sub to it?
http://forum.bodybuilding.com/showthread.php?t=114328631

[vincelombard]

2/24/2009 MIDDLE BACK

http://i107.photobucket.com/albums/m299/vincelombard/1394yd0.jpg

PHIL HEATH IS A PIMP!!!



Yo so i divide up my back into two seperate training days.

one for lats and biceps. and one for middle back lower back rear delts and everything else! :)




so today



pulldowns leaning back:


120 x 15
130x 12
140x 8
140x 6


then...

Seated cable rows wide grip:

140x 8
140x 6
130x 6
120x 8


Kinda takin' it easy just getting the back a little tired...saving my strength for deadlifts...


tehn i did

Dumbell Rows:

65x 12
65x 10
per arm.


TIME FOR DEADLIFTS!!!!

i usually only do singles for deads but i feel like my form is sufficient for doubles now. so my goal was a double with 275.

135x 6
135x 6
185x 3
205x 2
225x 2
245x 2
265x 2
275x 2 ***got it
295x 2 **PR
315x 1
315x 1


so two singles with 315 is also a PR. i was very happy to get 295x 2!! felt good.


incline dumbell shrugs:

65x 20
65x 15
65x 12




workout done for the day!!!

my upper back is freakin fried!

just feels completely out of energy...

[vincelombard]

2/25 Chest an tri


Got to da gym an figured i'd just do a good pumping chest workout try and get some hypertrophy...think i may do this for the next few weeks before i cut to try and squeeze some extra hypertrophy out of my strength.

so

Dumbell bench
90x5
90x 5
90x 6
90x 5
90x 4
90x 3
90x 3

80x5

Incline dumbell
70x 6
70x 4
70x 4
65x 3
60x 2

Dumbell fly

30x 8
30x7
30x 6
30x 5


Overhead tricep extension

70x 6
70x 5
70x4



I'm very sore from this workout.
i concentrated on feeling everything in my chest profusely....

REALL REALL concentrated on negatives, and a chest stretch.

[vincelombard]

2/26/2009 Lats

So i had another pullup marathon today. these things really really mess up my lats haha it's awesome.

So i strapped twenty pounds to my backpack via two large textbooks.

so widegrip pullups:

20x 5
20x 5
20x 5
20x 5
20x 4 1/2 to failure
20x 4
20x 4
20x 4
20x 3

Un weighted

0x 5
0x 5
0x 5
0x 5
0x 5
0x 3
0x 4
0x 3


= 75 pullups total.


my lats are very sore today.

doing widegrip pullup marathons. are insanely good for growth for my lats. i've had more success doing these than anything else for my lats.

[vincelombard]

haven't checked in in awhile...

i'm going to update my last two workouts in the next two posts...

[vincelombard]

March 2nd 2009 Chest

So i decided that i like my progress and that i am going to cut not this coming monday but the next... so i stopped working for strength on chest an just decided to kill it with volume until i cut. at which point i will go back to strength training to maintain my strength.

**DB bench going very deep concentrating on contracting chest an getting stretch:

6 sets of about 5 reps (two sets partial reps for chest)

**decline dumbell bench for chest

2 sets 5 reps

** cable flat bench 3 sets 8 reps

**cable incline bench 3 sets 8 reps

Machine bench to complete muscular failure.

dbbeell pullovers two sets.



INSANE DOMS from this.

[vincelombard]

MArch 3rd 2009 Middle back, low back, an traps


Felt good today...stoked on toney freeman haha


http://i107.photobucket.com/albums/m299/vincelombard/toneyfreemanback.jpg



So i got into the gym an warmed my whole body up hahaha

then i did cable rows sets of ten pyramiding up in weight until i failed at ten reps.

took about 5 sets.


Then i did dumbell rows:

65x 8
65x 8

Then Rack Pullups:

3x 12

Then Time for deadlifts baby!

So my goal was 275 for a triple
and 315 for a double haha. both would be PR's. i start overhand grip until i get to about 225

so i started:

135x 6
185x 3
205x 3
225x 3
245x 3
265x 3
275x 3 *PR
295x 3 *PR
315x 2 *PR
315x 1

daaaaaaaaang! nice day of Pr's on deadlift...did way better than i thought that i would! i'm so happy! hahahahah i really really like deadlifting. it's too bad that near the end of my bulk is when i finally learned how to do it. hahahaha ya baby!!
:)))


Cable Upright rows:
pyramid up in weight to 15 rep failure
(about 5 sets)

2 sets more getting up to ten rep failure.



great workout!!1

i am destroyed!