07hudson's journey to the combine (Defranco Program) [Archive]

07hudson

07-17-2009, 08:43 AM

I've been training for a few months but next week I will be starting Defranco's 12 week combine program. By january or February I hope to be signed to a college team probably in NAII or MAII conference. I kind of want to stay local, I'm sure I can play I'm more worried about getting a fat scholly for a private school. In highschool I was allstate from the safety position with 100 tackles, mvp defense, and picked to play in the all star game.

My goals are
1.) To bulk up large enough to play safety, 190/195lbs. If not I will settle for minimul weight gains and play either wide reciever or cornerback.
2.) To excel in the any combine or private testing I may try and get a large scholarship to an academic school, education first.
3.) To become athletics enough to run track also.
4.) Weight - 195lbs
Height - 6'2 (same)
40 time - 4.4/4.5 ( I'll settle for 4.5/4.6 if I bulk up to the 190 area)
Vertical - Haven't tested, can't set goal
20 yard shuttle - Haven't tested recently either but in highschool was easily below 4sec
Bench Press - 280lbs
squat - 425lbs
Trap Bar Deadlift - 525lbs
PowerClean - 265lbs

My stats as of now are
Bench - 255
Squat - 370
Trap bar DL - 485
Powerclean - 245
40 time - 4.5/4.6 area
100 time - Below 11 sec, could be a faulty time though

Diet
During this program I will be cramming my face. On workout days I'll try and get ATLEAST 4200 calories and on non workout days 3700 calories. I have a very fast metabolism and it's hard for me to gain a pound. I will also be shooting for 300 grams of protein.

Supplements
Starting off I'll only be taking animal pak(multi), bcaas, glutamine, fish oil, and whey protein. When I'm ready to cycle back on to creatine I'll use NO explode as a preworkout drink and my postworkout drink will be a mixture of creatine mono, coolaid mix, dextrose, glutamine and maybe some other goodies.

+The only changes to this program I may make are throwing in some extra plyos on a run day and doing a set of burnout pushups at the end of my upper day. Any feedback/encouragement will be greatly appreciated, will rep back+

Time to get big!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

DriveMyWhey

07-17-2009, 08:54 AM

07hudson

07-17-2009, 08:57 AM

"jack of all trades, master of none"

if you want to play football seriously you should drop off the track.
and don't make the same mistake i did, for 2-3 month i haven't gained a pound because i was trying to find "the sweet spot". eventually even after 3 month i haven't gained **** so i just started to eat like crazy, clean foods but no 0.5/a week. simply unreal.

...track would only be supplementary and done if a scholarship was needed and recieved that way as well. Football is the primary focus, will bulk and add weight/strength/speed, if track comes around and I need more scholarship money I might do it.

Fitzwell

07-17-2009, 09:31 AM

Im in here brother, Things are looking great, get down to business! My Beast Stack log should start today or tomorrow and will be in my sig also. But I will be around.

07hudson

07-17-2009, 09:33 AM

Im in here brother, Things are looking great, get down to business! My Beast Stack log should start today or tomorrow and will be in my sig also. But I will be around.

Awesome bro, glad to see you in here. Been a long trip but things have changed since the beginning fo my first log lol. I will be sure 2 check out your log

gabefedota

07-17-2009, 10:13 AM

I wanted to help you out some...I got your message like a lot of people I guess, but I really think you should change your stack of supplements.

I walked-on to an SEC football team last year and I think the program is fine for football (based on what we do). The stack isn't soo good though.

BCAA and glutamine is B.S. I took them for over a year until I finally learned it wasn't helping at all (based on research projects with the nutrition part of my major).

You need a basic Stack:

Mine is:
1. All the Whey pure isolate $39.99 for 5lbs (1 month supply)
2. Creatine: Monohydrate or what I suggest is Green magnitude $39.99 (nearly 3 month supply)
3. If you NEED a pre-workout maybe for days when you are really tired then I'd suggest Jack3d 24.99 for 40 servings (should last at least 2 months)

You don't need anything else except food...Id suggest a lot of whole grain carbs such and whole grain brown rice and berries (blue, black, raspberry).

Just my suggestions. Good luck in your future endeavors.

07hudson

07-17-2009, 01:00 PM

Fitzwell

07-17-2009, 02:03 PM

BCAAs are a very important part of growth, I would definitely keep these in the line up

07hudson

07-17-2009, 02:13 PM

BCAAs are a very important part of growth, I would definitely keep these in the line up

Yeah I am, have half a bottle left anyways. I'll take a few of those with grapejuice preworkout till I'm back on creatine

watchandsee23

07-17-2009, 11:45 PM

subbed.

G-mane12

07-18-2009, 03:24 AM

subbed.. im thinking about doing this program also

07hudson

07-18-2009, 09:48 AM

Awesome, glad to have you guys in here. Will be starting the program monday

dgcoats

07-18-2009, 10:36 AM

Supplements
Starting off I'll only be taking animal pak(multi), bcaas, glutamine, fish oil, and whey protein. When I'm ready to cycle back on to creatine I'll use NO explode as a preworkout drink and my postworkout drink will be a mixture of creatine mono, coolaid mix, dextrose, glutamine and maybe some other goodies.

Animal Pak is a **** multi; Source Natural's Life Force is cheaper and has better forms/dosage of vitamins, or you could pick up Orange Triad if you want some joint support. When you take your BCAAs aim for 5g of leucine pre- or intra-workout (or you could buy Intrabolic, seriously awesome product). If you are taking glutamine for gut health/immune purposes then go right ahead. If, however, you are taking it to help recovery you're paying for a placebo. Fcuk what bodybuilders do, glutamine is worthless ergogenically speaking.

EDIT: Anything is better than NO Xplode. For cheap, buy some caffeine pills if you really need a boost.

07hudson

07-18-2009, 10:59 AM

Animal Pak is a **** multi; Source Natural's Life Force is cheaper and has better forms/dosage of vitamins, or you could pick up Orange Triad if you want some joint support. When you take your BCAAs aim for 5g of leucine pre- or intra-workout (or you could buy Intrabolic, seriously awesome product). If you are taking glutamine for gut health/immune purposes then go right ahead. If, however, you are taking it to help recovery you're paying for a placebo. Fcuk what bodybuilders do, glutamine is worthless ergogenically speaking.

EDIT: Anything is better than NO Xplode. For cheap, buy some caffeine pills if you really need a boost.

Might consider that orange triad, why do you say animal pak is ****?
Edit: Think I said it before but NO explode was free, might as well take it

dgcoats

07-18-2009, 11:28 AM

Might consider that orange triad, why do you say animal pak is ****?
Edit: Think I said it before but NO explode was free, might as well take it

They use inferior forms of vitamins/minerals (ergocalciferol instead of cholecalciferol, cyanocobalamin instead of methylcobalamin, no chelated minerals, etc), too much calcium, and their "performance optimizers" are either underdosed (strong gainz with 100mg Leucine) or ineffective (colostrum). Plus it's kinda expensive.

MachMe4.6

07-18-2009, 12:51 PM

oh hai guize

Good luck bro, im in the same boat bulking wise. Im at 193 today and would like to be 200 by the start of the season Aug 5th since i know ill loose some weight due to two a days. Any questions about college ball hit me up man ill help you out with what I can.

07hudson

07-18-2009, 02:20 PM

They use inferior forms of vitamins/minerals (ergocalciferol instead of cholecalciferol, cyanocobalamin instead of methylcobalamin, no chelated minerals, etc), too much calcium, and their "performance optimizers" are either underdosed (strong gainz with 100mg Leucine) or ineffective (colostrum). Plus it's kinda expensive.

Well thanks for the information, I might look into the multis you suggested when I run out of this can of animal pak.

oh hai guize

Good luck bro, im in the same boat bulking wise. Im at 193 today and would like to be 200 by the start of the season Aug 5th since i know ill loose some weight due to two a days. Any questions about college ball hit me up man ill help you out with what I can.

Good to have some1 in the same boat, you playing safety too? Or what position, I'm sure I'll have some questions along the way. You have a log bro?

07hudson

07-18-2009, 10:10 PM

Forgot to mention I kind of have an old injury that's been a nuisence to my bench. In middle school I broke my elbow arm wrestling, so I lost quite a few degrees ROM. Ever since then that injury has put a dampener on developing my right tricep, so my right side during benching is extremely week compared to my left. When I go too heavy the right side will shoot up putting more weight on my left side. My dad is an ex physical therapist so I talked with him about it, I'm doing a dynamic stretch 20min every night and icing it to try and get that ROM back. During this I'll also put a little more focus on my right tricep to get it up to par.

MachMe4.6

07-18-2009, 11:51 PM

Good to have some1 in the same boat, you playing safety too? Or what position, I'm sure I'll have some questions along the way. You have a log bro?

Yea i played safety in high school and thats where im most comfortable, was too small to play safety last year and ended up playing corner so im lookin to switch back over this year. I dont have a log, might set one up here soon dont have much time to fool with it tho. Just pm anytime and ill try to get back as soon as possible

SCOTSballer

07-19-2009, 05:11 AM

good luck bro. My advice is if you dont know where you will be going to school. Start looking at schools that fit your interest now.. Look at the rosters, see if you could fit and then start emailing coaches.. you have better luck emailing coordinators and position coaches, very rarely will you get a reply from a head coach. I was in your same situation and I started emailing coaches, got a few reccomendations from my coaches, and now I will be playing D2 ball this fall. Not on scholarship but they say I have a good shot at earning one. good luck!

07hudson

07-19-2009, 09:48 AM

Yea i played safety in high school and thats where im most comfortable, was too small to play safety last year and ended up playing corner so im lookin to switch back over this year. I dont have a log, might set one up here soon dont have much time to fool with it tho. Just pm anytime and ill try to get back as soon as possible

Awesome, good luck with that.

good luck bro. My advice is if you dont know where you will be going to school. Start looking at schools that fit your interest now.. Look at the rosters, see if you could fit and then start emailing coaches.. you have better luck emailing coordinators and position coaches, very rarely will you get a reply from a head coach. I was in your same situation and I started emailing coaches, got a few reccomendations from my coaches, and now I will be playing D2 ball this fall. Not on scholarship but they say I have a good shot at earning one. good luck!

Thanks for the advice bro, good luck 2 you too

rdrb

07-19-2009, 01:24 PM

Da fuk is Willow Springs Missouri? What major city is it close to?

07hudson

07-19-2009, 06:43 PM

Da fuk is Willow Springs Missouri? What major city is it close to?

Springfield missouri

07hudson

07-19-2009, 07:45 PM

There has been a change of plans. My friends birthday is monday so we're going floating all day, can't really miss it so I had to push ME UPPER to today. And because nowhere was open on a Sunday I had to workout in my basement, had only 240lbs worth of plates and no dumbbells so I had to improvise a lot. Not really how I wanted to start off but oh well.

1.) BB Bench
135 x 8
185 x 3
225 x 1
240 x 1
205 x 5
200 x 5

2.) BB floor press
185 x 7
155 x 10
155 x 10

3.) BB rows -----SS-----Rear Delt flyes
135 x 10 -----------10lb plates x 12
135 x 10 -----------10lb plates x 12
135 x 10 -----------10lb plates x 12

4.) BB front raises -----SS-----Band pull aparts
55 x 12 ---------------------------x12
45 x 12 ---------------------------x15
50 x 12 ---------------------------x15

5.) BB curls -----SS----- Tricep kickbacks
65 x 10 ---------------10lb plates x 12
75 x 10 ---------------10lb plates x 12
80 x 10 ---------------10lb plates x 12

6.) Pushups x 20

Thoughts
1.) Everything felt moderately heavy, I don't mind starting a little low on bench, I'll probably take the percentages for my lifts from 250 and really focus on keeping the bar level and not letting the right side go up 1st.
2.) Woke up early with hardly any sleep and no pre supp, workout kinda dragged. Then again I just got back from a vacation so it could be partly due to that.
3.) Ordering the chains now, and will make board presses when needed. I think when I have to do reverse band bench I'll just do chains b/c it's the same principal...don't feel like spending over $100 ****ing dollars for some bands from elitefts...

Nutrition: Still going but on way to 4200 cal, 500 carb, and 300 protein pretty easy

07hudson

07-20-2009, 09:14 PM

Just ordered chain collars and defrancos combine dvd so they will be coming in soon

SCOTSballer

07-21-2009, 05:01 AM

07hudson

07-21-2009, 09:29 AM

Good start so far man.. any reason why you dont use DB's for flyes and kickbacks??

I think I said it before but I had to do my workout sunday at my house b/c there wasn't a gym open I could use. I don't have dbs.

I know I was doing some Defranco's a while back and when I would SS with the Band Pull-Apart I would go as long as I could with a continuous pace. I felt it help bring my delts up alot and shoulder strength. Just throwing that in their.

Will keep that in mind, thanks

07hudson

07-21-2009, 12:11 PM

Don't think I'll be able to do tuesday's workout. Been raining all day and don't have access to any indoor gyms right now.

07hudson

07-22-2009, 12:14 PM

I will be honest with you..kind of embarressed to post this. I know I just got back from vacation and got about 4.5 hours of sleep but still, today was so weak was pathetic. yawned throughout whole workout.

1.) Box squat (3 rep max)
135 x 5
225 x 3
275 x 3
315 x 2 (didn't even try 3rd rep)
275 x 3
225 x 10

2.) Bulgarian split squats
45lb db's x 8
45lb db's x 8

3.) 45 degree back raises
25lb plate x 10
25lb plate x 10
25lb plate x 10

4.) Ab circuit
Sprinter situps, hip raises, toe touches x 2

Thoughts
1.) ..Blah, going to work, maybe I'll forget about this pitiful performance

MachMe4.6

07-22-2009, 12:28 PM

Happens to the best of us. Put it out of your head and get back in there and go 10x harder. Keep up the good work bro, it pays off. Trust me!

07hudson

07-22-2009, 12:45 PM

Happens to the best of us. Put it out of your head and get back in there and go 10x harder. Keep up the good work bro, it pays off. Trust me!

ya I just figured b/c I squatted 370 1.5/2 weeks ago or whatever it'd be pretty easy

07hudson

07-23-2009, 09:26 AM

Hit 4400 calories yesterday, 500g carbs, 285g protein

Will be timing pro I agility today. In highschool ran consistently around 3.9 and one time ran a 3.7, could have been a fluke though. Also timing 3 cone drill, never timed it before

07hudson

07-23-2009, 05:55 PM

Football team was working on the field, so I did tuesday's routine instead of 3cone and shuttle

1.) 10 yard dashes x 6
2.) Forty yard dash x 2
a.) 4.75 (ugly start, took about 100 steps in first 10 yards)
b.) 4.58 ( worked on start, might have been a little faster)

Notes
1.) Just got Defranco's football dvd, so will be watching that
2.) Sleeping still off, didn't wake up until 11 this morning
3.) Just now starting to notice a little bit of a loss in definition of abs from all this eating, first time ever
4.) Just recieved my collars for chains in the mail, also found a place that sells 1/2 inch chains so will be getting them soon. As for board presses, will make them when the time comes.

Any1 know where I need to look for information on the closest combine for me?

mvp00

07-23-2009, 07:17 PM

i never heard of this program what does it consist of cuz im thinking about going to some combines. Also if u out of high school what combines u going to

07hudson

07-23-2009, 09:33 PM

i never heard of this program what does it consist of cuz im thinking about going to some combines. Also if u out of high school what combines u going to

Google defranco's training. Joe defranco has a modified west side program called "west side for skinny bastards" and he has this combine program I'm currently on called "Defranco's 12 week combine preparation program." I'm not strait out of high school, don't know of any combines I might attend yet

MachMe4.6

07-23-2009, 10:37 PM

Google defranco's training. Joe defranco has a modified west side program called "west side for skinny bastards" and he has this combine program I'm currently on called "Defranco's 12 week combine preparation program." I'm not strait out of high school, don't know of any combines I might attend yet

Google Nike Football Combines. Nike always puts on great camps and combines. I attended one at penn st, pitt and maryland. All three were awesome!

07hudson

07-23-2009, 10:42 PM

Google Nike Football Combines. Nike always puts on great camps and combines. I attended one at penn st, pitt and maryland. All three were awesome!

Awesome, thanks bro I'll check into that.

el67ko

07-24-2009, 06:22 AM

Log is looking good, and good luck with your goals bro. I am running a similar log using westside over in the powerlifting section. My advice to you would be to train your a$$ off and hit your combines, but at the end of the day just pick a school where you think you can play and give it your all. I made the mistake of having my shot and quitting. You seem like you have the right mindset, so just keep at it!

07hudson

07-24-2009, 08:17 AM

mvp00

07-24-2009, 09:26 AM

Google defranco's training. Joe defranco has a modified west side program called "west side for skinny bastards" and he has this combine program I'm currently on called "Defranco's 12 week combine preparation program." I'm not strait out of high school, don't know of any combines I might attend yet

so is this a good program to get stronger and faster with

07hudson

07-24-2009, 09:51 AM

so is this a good program to get stronger and faster with

Yes but unless you are going to a combine it would be better to do west side for skinny bastards 3, the program I just got off of. Here is a nice printable version

http://www.elitefts.com/ws4sb/WS4SB.pdf

mvp00

07-24-2009, 04:48 PM

Yes but unless you are going to a combine it would be better to do west side for skinny bastards 3, the program I just got off of. Here is a nice printable version

http://www.elitefts.com/ws4sb/WS4SB.pdf

im 180 pounds so is this still a good program

07hudson

07-24-2009, 08:49 PM

im 180 pounds so is this still a good program

Yeah bro, don't let the name fool you. Weight has nothing to do with it, he's put pro linebackers on this program.

07hudson

07-24-2009, 09:07 PM

1.) BB bench
135 x 10
155 x 3
185 x 3
225 x 3
205 x 5
185 x 5
185 x 5

2.) Weighted BB Pushups (backpack loaded w/ 45lbs worth plates)
x 12
x 12
x 10

3.) Timed Band Lat Pulldowns (30 sec each set)
-
-
-

4.) Incline Bench YTW's7.5 dbs x 10 reps each movement
7.5 dbs x 10 reps each movement
7.5 dbs x 10 reps each movement

5.) Tricep Band pulldown -----SS----- Alternate DB curls
red band x 25 -------------------------27lb dbs x 10
red band x 25 -------------------------27lb dbs x 10
red band x 25 -------------------------27lb dbs x 10

Notes
1.) Oh brother, this vacation I just got back from must have kicked my @ss!!! Bench was definately not where I left off before vacation, I even think instead of testing my 225 bench test I'll do 185 until I get it up to par.
2.) Did workout in basement so had to experiment with the weighted pushups. I took my bag which had a slot for laptop and books and loaded it up with plates, tightened the straps and it worked like a charm. No need to spend $80 on a vest.
3.) First time I ever did the YTW's, rough but worked good. Also the timed band lat pulldowns, I had to jimmy rig my setup again for that and the tri pulldowns. What I did was adjusted my platform that holds my bar as high as it could go, then I put my bar on the platform with 45's to keep it from moving, then added bands as needed.
4.) Besides feeling weak on bench got a pretty good workout, nice to try a lot of new stuff out, got a good pump.

Diet
1.) Good until 5 o'clock, then I went to work and starved myself until 9:30, might still be able to hit 4k.

mvp00

07-25-2009, 08:40 AM

Yeah bro, don't let the name fool you. Weight has nothing to do with it, he's put pro linebackers on this program.

this better than Rippetoe's?

07hudson

07-25-2009, 09:50 AM

this better than Rippetoe's?

I like it more, here's everything you need to know about it

http://lmgtfy.com/?q=west+side+for+skinny+bastards+information

07hudson

07-25-2009, 07:59 PM

Feeling a little heavier, I busted a button of my work pants the other night; made me lol and the gf called me a f@t@ss. Speaking of which I just got home from work, I'm a server and I have got to get a different job, puttin up w/ all those *******s just leaves me in a horrible mood.

07hudson

07-25-2009, 08:19 PM

Went out and pounded on the heavy bag for a good 10 minutes, feel a little better, burnt some calories. Bout to go make up 4 them with a cheat meal, tombstone pizza :)

07hudson

07-27-2009, 08:04 AM

About to head to the gym for Maximum effort upper. Kind of plan on going light, not only b/c I've been feeling weak but so I don't cheat out my right side. I have been stretching my elbow, don't know if I have anymore ROM yet but I will put emphasis on lockout on that side to see how it feels. I'll also do an extra right tricep exercise b/c this one is behind.

07hudson

07-27-2009, 12:15 PM

1.) 5rm Bb Bench
135 x 5
160 x 5
185 x 5
200 x 5
210 x 5 (Did 225 x 5 on WS4SB)
195 x 5
190 x 5
190 x 5
Question: Think this is too much volume?

2.) DB Floor Press (neutral grip)
60lb DBs x 8
70lb DBs x 8
70lb DBs x 8

3.) DB rows ~~~~SS~~~~ Cable Face pulls
60lb DB x 8 ------------------90lbs x 8
60lb DB x 8 ------------------95lbs x 8
60lb DB x 8 ------------------95lbs x 8

4.) Front raises ~~~~SS~~~~ Band pull aparts
15lb DBs x 15 ------------------------x 20
15lb DBs x 15 ------------------------x 20
15lb DBs x 15 ------------------------x 20

5.) Hammer Curls ~~~~SS~~~~Tri pushdown (V bar)
30lb DBs x 12 -----------------------135lbs x 12
30lb DBs x 12 -----------------------130lbs x 12
30lb DBs x 12 -----------------------130lbs x 12

6.) Push ups x 15 (hard after tri work) then isolated right tri on pulldown

Notes:
1.) Went light as planned on Bench and focused on keeping the bar level. Every rep was clean and pretty easy. But after the workout I felt my chest and my left side felt kind of like it was more sore...wtf? Pissed me off, I focused on not cheating throughout the whole workout.
2.) Other than still feeling weak on bench was a pretty good workout. Band pull aparts were killer after the raises.
3.) Timing the shuttle run and 3 cone drill tomorrow. Never tried the 3 cone before but I ran a pretty consistent 3.9 in highschool on shuttle. Who knows, it was in gym, maybe the distance wasn't right.

~~~Bought a couple of 1/2 inch chains. HELLS YA!!! Excited, cost $37 at the farm supply store, not too bad. Had to buy the expensive grade though. They didn't have anything else~~~

Also can some1 answer my question above? Do you think that is too much volume for the chest on bench? Also think it's too much to add in the pushups at the end? Thanks

dgcoats

07-27-2009, 08:17 PM

I've never done any Westside training but I thought the last set on ME days was supposed to be the heaviest? Wouldn't that mean you cut out your last three sets? Pushups are fine at the end.

07hudson

07-27-2009, 09:12 PM

I've never done any Westside training but I thought the last set on ME days was supposed to be the heaviest? Wouldn't that mean you cut out your last three sets? Pushups are fine at the end.

Yeah I just usually feel like I jumped up too fast and still wanted some more reps, maybe I'll only do 1/2 more sets at the heaviest weight. Or just cut those out like you said. Thanks bro

07hudson

07-28-2009, 06:47 PM

Once again I was rained out of today's running workout, wtf? Anyways finished getting my chain set up so I'm pretty excited. Need a couple more 1/2 inch chains but can't wait until monday

http://i259.photobucket.com/albums/hh283/07hudson/IMG00098.jpg

DriveMyWhey

07-28-2009, 08:15 PM

looks sick, and yeah look up to nike's combines, i think they can spread the most rep for you for colleges.
i'll try to get to as many as i can(probably will do in chicago, philly, new york and if there's one then in somewhere in new england) next year to get my name out.

07hudson

07-28-2009, 08:33 PM

07hudson

07-28-2009, 08:56 PM

Update: I might be switching to WS4SB3 again, there isn't a big difference but it seems that the combine program would be more beneficial a few months before combine time. Seems that WS4SB3 although very close might be a little better for the strength training, I could still incorporate running/drills though. I would think that this might let some people down who might have been following to see the results but I don't think too many people are so it's not a big deal if I do. If you were I apoligize.

watchandsee23

07-29-2009, 09:42 AM

Nike combines are for high school athletes.

07hudson

07-29-2009, 11:41 AM

Better workout today, coming to the conclusion I just suck at box squats.

1.) Free squat with one 1/2 inch chain on each side
135 x 5
205 x 5
235 x 5
275 x 5
295 x 5
315 x 3 (Wanted all 5 reps, might try 320 or 325 next week for 3rm)

2.) Bulgarian split squats (front foot elevated on 4' box)
35lb DBs x 8 each leg
35lb DBs x 8 each leg

3.) Romanian DL
225 x 8
275 x 8
315 x 8 (Easy, little sore though)

4.) Ab circuit (sprinter situps, hip raises, toe touches 20x each)
2 cycles

Notes:
1.) Better workout, I love how the chains feel. They also make it harder to favor one side.
2.) Bulg split squats were killer after the chains, I have to work 2nite, hope I don't fall down on any1.
3.) DL were fairly easy from what I remember, maybe it's bc I ramped up.
4.) Doing the 5/3/1 rep scheme, next week will do same main lifts just work up to a 3rm. Excited to see results. Might get a couple more chains for squats though.

~~~Diet~~~ Went into the gym expecting to weigh more, after breakfast and lunch yesterday I had a 14oz NY strip, smashed potatos, roll, + potato soup....then 1.5 cups red beans + rice and chicken breast, then b4 bed can of Chef B. Also day b4 hit 4000cal. Went into gym and weighed 180.8...wtf? How is it scientifically possible for me to lose weight???? Pisses me off how I have to fight for every ****ing pound.

Here's a pic me squatting 315+chains
http://i259.photobucket.com/albums/hh283/07hudson/IMG00100.jpg
Good thing it wasn't busy at gym today, every1 who was there was looking and coming over asking wtf I was doing. Yes in the pic that is a side boob, don't oggle

07hudson

07-29-2009, 12:35 PM

Legs are definately feeling it, work is going to be a b!tch

SkrewzLoose

07-29-2009, 09:38 PM

Your lifts are looking good. Other than added weight are the chains a different type of resistance as well? I've seen a few people use them at the gym for...squats, bench, dips and pullups.

07hudson

07-29-2009, 10:28 PM

Your lifts are looking good. Other than added weight are the chains a different type of resistance as well? I've seen a few people use them at the gym for...squats, bench, dips and pullups.

Ya bro, at the bottom of the lift the weight of the chains deload, as you go up more and more chain links pick up requiring you to use more strength. This trains your muscles to accelerate and be explosive. At the bottom of the lift you could be lifting 315lbs but at the top you could be locking out at 355

Acal83

07-30-2009, 07:08 AM

Great log so far
There are two things I love... Ws4sb and football

I'm in

07hudson

07-30-2009, 07:53 AM

Great log so far
There are two things I love... Ws4sb and football

I'm in

Haha, glad to have you in bro. Play ball currently?

Acal83

07-30-2009, 09:11 AM

Haha, glad to have you in bro. Play ball currently?

Not anymore, I played d3 but I'm trying to play some semi pro type thing right now, I'm using ws right now too. My brother went to a couple of those Nike combines you should def check them out.

07hudson

07-30-2009, 11:24 AM

Not anymore, I played d3 but I'm trying to play some semi pro type thing right now, I'm using ws right now too. My brother went to a couple of those Nike combines you should def check them out.

If they will let some1 who's already graduated I might, good luck with football

07hudson

07-31-2009, 12:03 PM

Horrible workout today, didn't wake up until 11 b/c friend came in room b/c we were supposed to workout at 11. No sleep and I guess I didn't eat enough before the workout, I felt drained and out of it.

1.) Burnout bench press
bar x 30
135 x 22 (PR is 29)
135 x 19
135 x 15

2.) Weighted Pushups (40lbs)
x 15
x 10

3.) Chinups ~~~SS~~~ Band Pull aparts
-----x 8 --------------------30 sec
-----x 8 --------------------30 sec
-----x 8 --------------------30 sec

4.)....Stopped here, felt horrible, might finish up 2nite or before I go to work, appetite isn't feeling so hot either.

TheHitStick

07-31-2009, 02:41 PM

Your lifts are looking good. Other than added weight are the chains a different type of resistance as well? I've seen a few people use them at the gym for...squats, bench, dips and pullups.

chains help you lower the weight faster but add more resistance when going up. this will build the explosiveness, mainly people use them to increase their vertical.

07hudson

07-31-2009, 10:52 PM

Kinda finished the RE workout after work. Kinda used it as a little physical therapy for my right arm.

Locked my shoulder and elbow down on my preacher curl and stretched my elbow for a good 15min with a medium elastic band.

Once I had stretched it a little bit and got a little more ROM on that arm I did

Band tri pulldowns x 25 ~~~SS~~~ Preacher curls (65lbs) x 12

Did 3 sets of this stretching inbetween. After I finished the super sets I isolated my right tricep with a plate. Did 15 reps, dropped to 5lb weight 13 more reps, then 3lb weight lol, 15 more reps. For once in a long time I had a pretty good pump to my right tricep.

pntbll687

08-01-2009, 01:36 PM

Hey man, been reading through your log. I am currently using WSB4SB3 for my offseason lacrosse work. It's been about 10 weeks since I started and just have a few observations/suggestions for you.

1. Def cut the volume on your ME Upper, especially the main exercise. Work up to one max set. Doing more on this program does not mean it will work better

2. On Rep Upper day, try doing push ups with your smaller chains on your back as your main exercise. I found this really helps work my triceps more than benching. This could help your right tricep even out.

3. If your having trouble with weight on squats, or just not feeling it that day try using deadlifts instead. I found alternating every other week with deads/squats really worked my lower back and in turn my squat when up. Also since you are walking around for work your legs take a beating and may need a little extra rest.

Any questions you have about WSB3 feel free to ask.

Good luck with the rest of your journey to play ball!

07hudson

08-03-2009, 12:18 PM

1.) BB Chain bench - 1 chain on each side
Bar x 20
115 x 5
135 x 5
150 x 5
175 x 5
185 x 5
185 x 5

2.) Flat DB Bench Press
65lb DBs x 11
55lb DBs x 12

3.) T'bar Rows ~~~SS~~~ Rear Delt Flyes
125lbs x 8 -----------------10lb DBs x 12
125lbs x 8 -----------------10lb DBs x 12
125lbsx5, 100x5, 75x5, 50x5, 25x5 ----- 10lb DBs x 12

4.) DB shrugs
55lb DBs x 12
55lb DBs x 12
55lb DBs x 12
55lb DBs x 12

5.) EZ bar curls ~~~SS~~~ Tricep Pushdown (V bar)
55lbs x 15 ------------------------ 95lbs x 15
55lbs x 15 ------------------------ 95lbs x 15
55lbs x 15 ------------------------ 95lbs x 15

Notes
1.) Great workout for a change, probably partly do to waking up and having a better breakfast. I woke up, slammed a whey shake, had a cup of yogurt and 2 pieces of whole wheat bread.
2.) Chains felt good, going to do 5rm on everything this week, 3rm next week, then 1rm with chains, then max the 4th week.
3.) Should of started with 50's on the DB bench.
4.) T'bar rows were killer, probably my favorite pulling exercise. Love dropsetting that last set.

Diet: Went to the river this weekend. Didn't watch my cals for 2 ****ing days and I come in the gym today weighing lighter. Pisses me off how much I have to cram. In the process of making a 7meal diet plan though hitting 4500/5000 cal every single day even on workout days that way I don't have to keep track of cal or protein, I'll just know I hit my marks.

Hey man, been reading through your log. I am currently using WSB4SB3 for my offseason lacrosse work. It's been about 10 weeks since I started and just have a few observations/suggestions for you.

1. Def cut the volume on your ME Upper, especially the main exercise. Work up to one max set. Doing more on this program does not mean it will work better

2. On Rep Upper day, try doing push ups with your smaller chains on your back as your main exercise. I found this really helps work my triceps more than benching. This could help your right tricep even out.

3. If your having trouble with weight on squats, or just not feeling it that day try using deadlifts instead. I found alternating every other week with deads/squats really worked my lower back and in turn my squat when up. Also since you are walking around for work your legs take a beating and may need a little extra rest.

Any questions you have about WSB3 feel free to ask.

Good luck with the rest of your journey to play ball!

Thanks for the advice! I'll probably try the chain pushups since we have 4 1/2 inch chains now.

el67ko

08-04-2009, 03:12 PM

07hudson

08-04-2009, 06:57 PM

Good workout! How are you liking the chains? To post a youtube video you type
[youtube]In every youtube video there is an = copy and paste everything after the = in between the brackets [/ youtube]. So it would look like this [youtube]abcdefg[/ youtube]. (I put a space in between the / and youtube in the second brackets so it wouldnt post a link, take that out if you do it for real). If this is too confusing PM me and I will try and explain it better!

Haha thanks for the advice, I'll have to come back to this some time. I'm loving the chains, going to do a whole month of chains then remax to see what it's done but so far feeling great. I really like how it's hard to cheat with the chains, makes it more even with the chains hanging off each side.

07hudson

08-04-2009, 08:30 PM

Didn't get to working out until after work so I was tired and didn't feel like doing much.

1.) Box Jumps ~~~SS~~~Bulg Split Squats w/ jump
x5 ---------------------------------BW x 10
x5 ---------------------------------BW x 10
x5 ---------------------------------BW x 10
x5 ---------------------------------0
x5 ---------------------------------0

2.) Rolling calf raises (Barbell)
135lbs x 10
135lbs x 10
135lbs x 10
135lbs x 10
135lbs x 20

3.) Lying leg lifts (3lb DB, all I had)
x15
x15
x15

4.) Band crunches
x20

Notes: I know calf exercises don't really help performance, I just want bigger calves. Box jumps were about the heigth of my hip. One of the better ab sessions I've had in a while too, abs really feeling it from those band crunches.

Fitzwell

08-05-2009, 09:01 PM

07hudson

08-05-2009, 09:20 PM

Hey man, you are looking strong! I need to play a bit of catch up, but to your question a couple days ago with your 5rm bench work, that did seem like it was a bit excessive with volume especially work with high weight low reps. Your squats are looking great. I would bet you are one of those guys that truly goes Ass to Ground. You also know my pain of being 6'2, thats a long way down for us fellas.

Ha yeah I share that pain with ya brotha, it is a hell of a long way down, I make my spotter watch how low I go, and if I don't hit atleast parallel I don't count it; hope to be hitting 400 soon! But will def cut the volume on the ME Upper days, maybe one extra set but nothing crazy. Thanks for stopping by bro, your log is looking great.

Fitzwell

08-05-2009, 09:37 PM

Ha yeah I share that pain with ya brotha, it is a hell of a long way down, I make my spotter watch how low I go, and if I don't hit atleast parallel I don't count it; hope to be hitting 400 soon! But will def cut the volume on the ME Upper days, maybe one extra set but nothing crazy. Thanks for stopping by bro, your log is looking great.

Hey no problem, I really do appreciate all your support so I want to throw it back at you. Ya I feel you with the squats, I have never been able to got ATG, and I don't want to after my knee surgery, Parallel is what I shoot for also. I just remember from your last log, you had ridiculously strong box squats. I just bought some high quality knee wraps, so I am hoping i can slap those on, slap a belt on, and just grit my teeth and bare till failure you know? You can push a lot harder when injury isn't in the back of your mind.

07hudson

08-05-2009, 09:42 PM

Hey no problem, I really do appreciate all your support so I want to throw it back at you. Ya I feel you with the squats, I have never been able to got ATG, and I don't want to after my knee surgery, Parallel is what I shoot for also. I just remember from your last log, you had ridiculously strong box squats. I just bought some high quality knee wraps, so I am hoping i can slap those on, slap a belt on, and just grit my teeth and bare till failure you know? You can push a lot harder when injury isn't in the back of your mind.

No prob, I know how you can need it sometimes 4 that motivation!! I feel ya with that injury, my elbow is flaring up since I've been doing therapy on it, wondering if I'll be able to bench 2morrow. And i think that one day I box squatted big it was a little high lol..don't want to take too much credit for it.

someone480

08-06-2009, 02:07 PM

Hey guys i got a quick question about ws4sb 3. I am on my seventh week of doing it and I was wondering if i could do front squats for my max effort lower body?

07hudson

08-06-2009, 09:07 PM

Hey guys i got a quick question about ws4sb 3. I am on my seventh week of doing it and I was wondering if i could do front squats for my max effort lower body?

..I guess you could..but I wouldn't recommend it. Can't isolate your legs as much, doesn't seem fit for the main exercise. Also you can only hold so much weight as a front squat.

SkrewzLoose

08-06-2009, 09:10 PM

Hudson, Fitzwell...finally people over 6' tall!! I'm 6'4" and I compare my ROM on everything to other people in the gym. (Pressing moves, DLs, squats, Pulling moves, etc) I was watching people 6-8" shorter (than I am) doing squats today and they weren't even hitting parallel...they were making a lot of noise though! One guy had 315lbs on his back, a fancy looking Nike belt, 9 towels wrapped around the bar and was stopping well short of parallel. I'm not here to judge though. I did legs Tuesday and made sure I was as close to ATG as physically possible. The funny thing is, they actually feel better this way! ...to me at least. That's my $.02 for the day. Hudson, your numbers are looking good sir!
Quick question... I'm starting a new routine next week. I attached a spreadsheet in my most recent jorunal post. If I don't see the results I'm looking for with that, I was thinking about trying WS4SB. Would it be worth it considering I'm not training for sports?

07hudson

08-06-2009, 09:18 PM

1.) Burn Out Bench Press
Bar x 20
135 x 23
135 x 21
135 x 17

Note: Nice little cluster, still nowhere near my PR of 29reps, weird.

2.) BB Push Ups
4 Chains x 9 (then started to cheat)
4 chains x 5, 3 chains x 5, 2 chains x 4..(then started to cheat)

3.) Time Lat Pulldowns (Band)
x 30sec
x 30sec
x 30sec

4.) Incline YTW's (3lb db all I had)
3lb DB's x 12 each movement
3lb DB's x 12 each movement
3lb DB's x 12 each movement

5.) Tricep pulldowns (band) ~~~SS~~~ Preacher curl
light band x 25 --------------------------75lbs x 10
light band x 25 --------------------------90lbs x 10
light band x 25 --------------------------90lbs x 10

Notes:
1.) Decent chest day, still not near my PR of 29 reps at 135lbs, dunno why.
2.) Chain pushups worked pretty damn good, got a good pump, as soon as I started to cheat or favor one side though I called it quits.
3.) Diet has been good, on days I work I'll have a meal right when I come into work and then a couple hours later have one of those crappy serious mass shakes I have leftover, that way there is not a gap inbetween 3 and 8 where I don't eat anything. For example when I came in today I had 16oz whole milk and a grilled blackend catfish sandwhich. then 2 hours later the shake.

Hudson, Fitzwell...finally people over 6' tall!! I'm 6'4" and I compare my ROM on everything to other people in the gym. (Pressing moves, DLs, squats, Pulling moves, etc) I was watching people 6-8" shorter (than I am) doing squats today and they weren't even hitting parallel...they were making a lot of noise though! One guy had 315lbs on his back, a fancy looking Nike belt, 9 towels wrapped around the bar and was stopping well short of parallel. I'm not here to judge though. I did legs Tuesday and made sure I was as close to ATG as physically possible. The funny thing is, they actually feel better this way! ...to me at least. That's my $.02 for the day. Hudson, your numbers are looking good sir!
Quick question... I'm starting a new routine next week. I attached a spreadsheet in my most recent jorunal post. If I don't see the results I'm looking for with that, I was thinking about trying WS4SB. Would it be worth it considering I'm not training for sports?

I hear ya brotha!!! Even on bench, I saw a dude benching the other day and it only looked like he was going down 4inches, still a lot of weight but you have to throw in that extra ROM for us tall people! We are moving that weight a long distance. But I workout at the civic center so half the people in there have no idea what they are doing, so I don't pay much attention to any1 else nemore. Thanks for the compliment!

As for WS4SB..it IS a great program, but if you are somewhat an experienced lifter I don't think you would see the gains you'd expect(in size), don't get me wrong you would see results from it I just think it would benefit more of a noob person more for building that initial mass and strength more than some1 else you know what I mean? But when it pertains to sports it's top of the line. I don't know, I'll check that spreadsheat out. I just think that if your not an athlete and your main focus is size you'd benefit more from a 5x5 or some other type of program.

el67ko

08-07-2009, 06:06 AM

Good looking workout. Just out of curiousity what is a YTW?

..I guess you could..but I wouldn't recommend it. Can't isolate your legs as much, doesn't seem fit for the main exercise. Also you can only hold so much weight as a front squat.

Westisde seems to put a lot of emphasis on PC for squats. Fronts seem more like a quad isolator.

07hudson

08-07-2009, 08:12 AM

12i9VmaIpx0

07hudson

08-07-2009, 01:31 PM

1.) BB Chain Squat (one 1/2 inch chain on each side)
Bar x 10
135 x 5
185 x 5
225 x 5
250 x 5
280 x 5
305 x 5 (fairly easy)

2.) DB step ups
60lb DBs x 8 each leg
40lb DBs x 10 each leg
40lb DBs x 10 each leg

3.) Snatch Grip DL
225 x 12
225 x 12
225 x 12

Notes:
1.) Everything was fairly light, after squats decided to go a little light b/c I kind of felt out of it.
2.) Grip on left hand started to fail a couple times on last set of DL, need to work on grip strength.

pntbll687

08-07-2009, 04:28 PM

1.) Burn Out Bench Press
Bar x 20
135 x 23
135 x 21
135 x 17

Note: Nice little cluster, still nowhere near my PR of 29reps, weird.

2.) BB Push Ups
4 Chains x 9 (then started to cheat)
4 chains x 5, 3 chains x 5, 2 chains x 4..(then started to cheat)

3.) Time Lat Pulldowns (Band)
x 30sec
x 30sec
x 30sec

4.) Incline YTW's (3lb db all I had)
3lb DB's x 12 each movement
3lb DB's x 12 each movement
3lb DB's x 12 each movement

5.) Tricep pulldowns (band) ~~~SS~~~ Preacher curl
light band x 25 --------------------------75lbs x 10
light band x 25 --------------------------90lbs x 10
light band x 25 --------------------------90lbs x 10

Notes:
1.) Decent chest day, still not near my PR of 29 reps at 135lbs, dunno why.
2.) Chain pushups worked pretty damn good, got a good pump, as soon as I started to cheat or favor one side though I called it quits.
3.) Diet has been good, on days I work I'll have a meal right when I come into work and then a couple hours later have one of those crappy serious mass shakes I have leftover, that way there is not a gap inbetween 3 and 8 where I don't eat anything. For example when I came in today I had 16oz whole milk and a grilled blackend catfish sandwhich. then 2 hours later the shake.

I hear ya brotha!!! Even on bench, I saw a dude benching the other day and it only looked like he was going down 4inches, still a lot of weight but you have to throw in that extra ROM for us tall people! We are moving that weight a long distance. But I workout at the civic center so half the people in there have no idea what they are doing, so I don't pay much attention to any1 else nemore. Thanks for the compliment!

As for WS4SB..it IS a great program, but if you are somewhat an experienced lifter I don't think you would see the gains you'd expect(in size), don't get me wrong you would see results from it I just think it would benefit more of a noob person more for building that initial mass and strength more than some1 else you know what I mean? But when it pertains to sports it's top of the line. I don't know, I'll check that spreadsheat out. I just think that if your not an athlete and your main focus is size you'd benefit more from a 5x5 or some other type of program.

The chain push ups look like the were killer in this workout. If you have a partner, or just grab someone, when you start to cheat reps have them take one chain off and keep going. Then when you start cheating again you take the other chain off until you have no chains left.

07hudson

08-07-2009, 04:35 PM

The chain push ups look like the were killer in this workout. If you have a partner, or just grab someone, when you start to cheat reps have them take one chain off and keep going. Then when you start cheating again you take the other chain off until you have no chains left.

Yeah bro they were pretty harsh after the burnout bench, I guess I'm a little more apprehensive about it because my right side is weaker and don't want to cheat it. But that is a good Idea, I'll prob do strait drop sets next time. Thanks bro

07hudson

08-09-2009, 12:06 AM

Off today. Diet was **** due to planning for a party, making flyers for lost dog, putting flyers in mailboxes, work, party. Had to large meals and some protein shakes, was absolutely sh!t

scott_donald

08-09-2009, 03:17 AM

do you actually want this here...

07hudson

08-09-2009, 01:45 PM

do you actually want this here...

Want wha? My thread?

scott_donald

08-09-2009, 02:20 PM

Want wha? My thread?

ya there is a journal section...

07hudson

08-09-2009, 03:05 PM

ya there is a journal section...

Yeah I know, I had an old one there. I made this one in the sports sectino b/c not too many people in the other section give a **** about sports or lifting not directly intended for hypertrophy. I made this here b/c there are a number of athletes who are also interested in Defranco's program and I figured I'd get more support.....If you don't mind it here..

wynner64

08-09-2009, 03:13 PM

Wow, just looked through your past posts and noticed how intense the workout is. Good stuff man! Sub'd!

07hudson

08-09-2009, 03:22 PM

Wow, just looked through your past posts and noticed how intense the workout is. Good stuff man! Sub'd!

Thanks bro!! Glad to have you in

07hudson

08-09-2009, 09:01 PM

Remembered that I didn't do abs friday at the gym so I decided to do some 2nite.

Cycle consisted of:
Lying leg lifts x 20
Sprinter situps x 20
Hip raises x 10 each side
Fluttler kicks x 50

Did 2 cycles, ont he second cycle did 100 flutter kicks

Fitzwell

08-09-2009, 10:41 PM

07hudson

08-09-2009, 11:28 PM

Keeping that 6 pack in tact I see.

Haha, can't let it get too far away from me.

Fitzwell

08-10-2009, 01:24 PM

What kind of stance do you take with deadlifts? In terms of how wide are your feet?

wynner64

08-10-2009, 03:13 PM

07hudson

08-10-2009, 05:28 PM

Good set-up! I might try those later on tonight!

Thanks bro!! Got a good burn outta it

Better post this before I forget, i forgot to bring my log into the gym today.

1.) Barbell Chain Bench Press (+ 1 chain on each side) 3RMbar x 15
135 x 5
155 x 3
175 x 3
190 x 3
205 x 3 (Chain PR)

2.) Incline DB Bench Press
45lb DBs x 18
45lb DBs x 15

3.) Plate raises ~~~SS~~~ DB Shrugs
25lb plate x 10--------------65's x 10
25lb plate x 10--------------65's x 10
25lb plate x 10--------------65's x 10

4.) Cable Rows ~~~SS~~~ Reverse Pec Deck
215 x 12 ------------------------80 x 12
215 x 12 ------------------------80 x 12
215 x 12 ------------------------80 x 12

5.) Tri pulldown ~~~SS~~~ Zottmann curls
110lbs x 12 -------------------15lb DBs x 12
110lbs x 12 -------------------15lb DBs x 12
110lbs x 12 -------------------15lb DBs x 12

Notes:
1.) Decent workout, might of been able to do more than 205 with chains but was rushed.
2.) didn't do any lat pulls or anything so I might do some chinups and work on my elbow and right tri tonight.

07hudson

08-10-2009, 05:30 PM

What kind of stance do you take with deadlifts? In terms of how wide are your feet?

Normally I like to get my feet barely wider than shoulder width and at an angle. I did this the other day with the snatch grip dead lift. But for conventional I'll actually spread my feet out wider and make my grip closer to keep my long limbs from bumping into things. On trap bar about shoulder width.

TheSoldier

08-10-2009, 05:57 PM

hey man

some good work in here, good luck with your goals brah
and srry for what happened before

07hudson

08-10-2009, 08:05 PM

hey man

some good work in here, good luck with your goals brah
and srry for what happened before

Thanks bro! Haven't seen you in a while, still making 10lb jumps every other week?

N don't worry, miss understanding, messy **** happens easy over the internet. My bad 4 blowing my top on ya

07hudson

08-11-2009, 05:42 PM

Was almost in the process of buying a car so workout sucked and only ended up doing squats. Didn't have my book so I didn't even know how much to lift, Also didn't use chains today either.

1.) BB Squat
Bar x 10
135 x 5
205 x 3
245 x 3
285 x 3
315 x 3
330 x 3 ( Fairly easy, don't know if PR)

STFU-N-SQUAT

08-12-2009, 12:28 PM

Subbed cant wait to have your stats later on for deadlift and squat! keep it up

07hudson

08-12-2009, 12:31 PM

Subbed cant wait to have your stats later on for deadlift and squat! keep it up

Lol thanks bro, glad to have you n here. You will be there way before you reach my age, I was stupid in highschool and didn't really know what I was doing.

Rachafella2001

08-12-2009, 12:47 PM

Nice log. Where'd you get the chains for your bench? Do they have them at your gym or you went out and bought some?

deron2007

08-12-2009, 07:59 PM

one word Xtend...ish works and is proving...use for intra workout and after workout..dont go for the 4scoop bs use 2 during and 1 after. helps recovery

07hudson

08-12-2009, 09:24 PM

Nice log. Where'd you get the chains for your bench? Do they have them at your gym or you went out and bought some?

Hey bro, thanks for stopping by. I bought the chains from a farm feed and supply store. There is a website where you can order the chain if your interested, I'll have to find the url but it pricing was at above $80 I think. The largest chain the farm store had was 1/2 inch ( I think powerlifters use 5/8) and they only had high grade stuff so it was over $3 a foot. I ended up paying about $37 for two 5ft strips. I bought the collars off of amazon.com, not neccisary but convenient. Then I just bought a small 10ft chain from walmart which I cut in half. I hang these strips off of the collars then connect it to itself at the appriate link via S links or some other kinds of links. Need any more help just let me know.

one word Xtend...ish works and is proving...use for intra workout and after workout..dont go for the 4scoop bs use 2 during and 1 after. helps recovery

...Thanks, you advertising in ma thread?

wynner64

08-12-2009, 09:42 PM

330 on squats!! Nice work! Feels good doing 3 plates huh?

07hudson

08-12-2009, 09:48 PM

330 on squats!! Nice work! Feels good doing 3 plates huh?

Haha, sure does brotha. I think I mighta done more than that b4 though, didn't have my book. But I really, REALLY want to hit 4 plates as my 1rm

Fitzwell

08-13-2009, 02:25 PM

Haha, sure does brotha. I think I mighta done more than that b4 though, didn't have my book. But I really, REALLY want to hit 4 plates as my 1rm

You will def get it man, just keep with it, 10 pounds every week or something like that that would be attainable. I am always nervous going over 315 because I don't have a spotter. I set the pins in the rack way high just in case haha.

07hudson

08-13-2009, 03:26 PM

You will def get it man, just keep with it, 10 pounds every week or something like that that would be attainable. I am always nervous going over 315 because I don't have a spotter. I set the pins in the rack way high just in case haha.

Thanks bro, I hear ya. Last time I didn't have a spotter, that's why I didn't go any higher, it's weird how once you hit 3 plates feels heavy but you can still keep going up, I squatted 370 last time so by the end of the month I hope to be close to 4 plates :) Hard to imagine a dude with skinny legs like mine moving 4 plates

07hudson

08-13-2009, 03:34 PM

Update: Don't think I'm going to workout today. Didn't get to bed until 7am last night so I'm feeling like **** and probably wouldn't be able to move that much weight. Might do some abs n calf stuff tonight then do RE Upper on Friday and DE Lower on Saturday.

07hudson

08-14-2009, 03:55 PM

Great workout today, couldn't wait to hit the weights again after missing Wed and Thursday. Didn't go by a specific routine, kinda modified WS4SB today and it turned out to be a sick workout, massive pumps.

1.) BB Burnout bench
bar x 15
135 x 5
135 x 27 (Pr is 29, 2 reps away)
135 x 21 <--------------------Sick Chest Pump started here
135 x 19

2.) Weighted Barbell Pushups
2 chains x 8
2 chains x 8
2 chains x 8

3.) Wide Grip Chinups ~~~SS~~~ BB Shrugs
BW x 8---------------------------135 x 15
BW x 8---------------------------135 x 15
BW x 8---------------------------135 x 15

4.) Bent Over BB Rows ~~~SS~~~ RV Pec Deck Grip Flyes
135 x 10------------------------------10lb Plates x 12
135 x 10------------------------------5lb Plates x 15
135 x 10------------------------------5lb Plates x 15

5.) YTW's <---------Corrected Form on These
3lb DB's x 12 each movement
3lb DB's x 12 each movement
3lb DB's x 12 each movement

6.) Band Tri Pulldowns ~~~SS~~~ Plate Curls
Light band x 25 ----------------25lb Plates x 12
Light band x 25 ----------------25lb Plates x 12
Light band x 25 ----------------25lb Plates x 12

Notes:
1.) Feeling a little better on Bench, still haven't hit my PR of 29 reps but I did that when I was on NO Explode so I don't feel so bad.
2.) Feeling much stronger on Wide grip chinups, I used to kinda remember wide grip being some what hard for me, finished all reps fairly easy.
3.) Worked out at home so had to improvise a little but overall upper body was hit today!! Back was on fire after the flyes.

Diet: So far not that great, I kinda slept in until 10:30, had breakfast which consisted of a banana, protein shake, and some peanut butter. Then workout was forever...then I loligagged around so I ate my first big meal at 4:30, Kinda dissapointed in myself. Will be cramming tonight. Red Beans and Rice!!!!

Fitzwell

08-14-2009, 04:07 PM

Damn man, those bench burnouts look BRUTAL. People think, oh ya 135 whatever, but you throw reps up like that and your chest is gonna be screaming.

07hudson

08-14-2009, 04:25 PM

Damn man, those bench burnouts look BRUTAL. People think, oh ya 135 whatever, but you throw reps up like that and your chest is gonna be screaming.

Definately man, that and hitting the chains...my left pec has cramped up 2x in the past 5min lol

Fitzwell

08-14-2009, 04:36 PM

Definately man, that and hitting the chains...my left pec has cramped up 2x in the past 5min lol

Haha nicee. So what is the purpose of the chains? I have seen them used, but I never really understood why they use those and the resistance bands rather than just having more weight plates?

07hudson

08-14-2009, 04:52 PM

Haha nicee. So what is the purpose of the chains? I have seen them used, but I never really understood why they use those and the resistance bands rather than just having more weight plates?

The only reason I used them for the barbell pushups is to add weight, and I didn't want to fool with strapping a bag on to me or anything.

But as for bench or squatting. When you go down all of the chains deload on the floor, as you start to go up it slowly pics up more and more chain links ramping up to a heavier weight. At the bottom of the exercise you could be lifting 315 but you could be racking or locking out at 350+. Trains your muscles to be explosive and accerlerate. So far seems to be working pretty good.

Here's a vid so you can kinda see how they work.
mx_GZi4Z4zs
He has his chains set up just a tad different than me though. Might not be a good example

Fitzwell

08-14-2009, 05:23 PM

The only reason I used them for the barbell pushups is to add weight, and I didn't want to fool with strapping a bag on to me or anything.

But as for bench or squatting. When you go down all of the chains deload on the floor, as you start to go up it slowly pics up more and more chain links ramping up to a heavier weight. At the bottom of the exercise you could be lifting 315 but you could be racking or locking out at 350+. Trains your muscles to be explosive and accerlerate. So far seems to be working pretty good.

Here's a vid so you can kinda see how they work.
mx_GZi4Z4zs
He has his chains set up just a tad different than me though. Might not be a good example

Ahh, ok that does make a lot of sense.

SkrewzLoose

08-14-2009, 07:30 PM

GilletteFusion

08-14-2009, 07:40 PM

Dang, chains look pretty ****ing useful.

STFU-N-SQUAT

08-14-2009, 07:43 PM

good workout brah, your max in bench is only 255? I can rep 135 1 x 30 and i maxed at 270

07hudson

08-14-2009, 07:52 PM

There's another video of the same guy benching but with 3 or 4 "rubber bands" (for lack of a better description) on either side of the bar and the bands are dangling with weights on the end. I can't imagine the stabilizer muscles that have to be used for something like that. Just like this video, it's a good amount of weight, but terrible form.

Yeah there are two ways to use chains. There is a conventional way and suspended, where you still use chains but they don't hit the floor. It works your balance and stablizers like you said...although I haven't seen what you're describing, will check it out. Sounds like the same principle.

Dang, chains look pretty ****ing useful.

Yeah they are, seems to be working so far and I've read some pretty encouraging testimonies from powerlifters who had leveled out and chains broke them through it. Thanks for stopping by.

good workout brah, your max in bench is only 255? I can rep 135 1 x 30 and i maxed at 270

Haha, thanks? Yeah I've got an embalance from an old injury. I don't like to make excuses but my right side limits me, even when I benched 255 my right side shot up putting more weight on my left. I shouldn't of counted it but I've been doing some PT on my right elbow/tri and it seems to be helping. Hopefully soon I'll have full ROM in my right arm, been hurting lately though, thinking about picking up a joint supp.

STFU-N-SQUAT

08-15-2009, 05:11 AM

O i got ya, nvm i didnt know you had a injury. Nvm then keep it up!

07hudson

08-17-2009, 01:54 PM

O i got ya, nvm i didnt know you had a injury. Nvm then keep it up!

Yeah, I don't like excuses but it seems like my lifts are almost unproportional, decent squat, powerclean, deadlift and then an ok bench...pisses me off. I think this PT I've been doing has helped a lot though. Seems to be easier now to keep bar level at heavier weights.

Today's Sesh

1.) BB chain Bench Press - + 1 chain each side 3rm
Bar x 15
135 x 5
155 x 3
175 x 3
195 x 3
215 x 3 (PR + 10lbs)
225 x 2 (PR for 2 reps)

2.) Incline Dumbbell Bench Burnout
50's x 18
50's x 13 ~~~ drop set~~~ 25's <-----Just did 10 more reps for my right side

3.) T'bar rows ~~~SS~~~ RV Pec Deck grip Flyes
145lbs x 12 -------------------10lb DBs x 12
145lbs x 12 -------------------10lb DBs x 12
145lbs x 12 -------------------10lb DBs x 12

4.) BB Shrugs
205 x 10
205 x 10
205 x 10 ~~~Drop Set~~~ 135 x 10

5.) Tri Pulldown (rope) ~~~SS~~~ EZ Bar curls
90lbs x 10 -------------------------85lbs x 8 <------Hurt Wrist
75lbs x 12 -------------------------70lbs x 10
70lbs x 12 -------------------------70lbs x 10

Notes:
1.) definately Feeling stronger on Bench. Decided to do 3rep max again this week that way I can make my rep scheme last 4 weeks and I'll just remax on the last week. Last week I did 205lbs for my 3rm and struggled on the last rep, this week did 215 for 3rm and all 3 reps went up smooth.
2.) My T'bar rows weak? Seems every1 does a higher weight than I do with them, should I switch to regular BB rows? Never really liked them b/c they always felt akward.
3.) Didn't really like the Tri Pulldown with rope, used to be my favorite try exercise, maybe it's just this certain rope. Anyways didn't feel like I hit my tri's hard enough with the rope, so during PT tonight I'll hit both of them again instead of just my right.
4.) Elbows have been aching, thinking I'll buy a joint supp tonight.

Edit: Also weighed my chains, 2 chains plus the collars are about 25lbs, so I pretty much racked out 250 twice today, happy with that.

STFU-N-SQUAT

08-17-2009, 03:27 PM

Why are you damn strong? haha Keep it up.

07hudson

08-17-2009, 05:41 PM

Why are you damn strong? haha Keep it up.

Haha thanks bro, atleast getting stronger.

Note: Will probably upload some progress pics 2nite

07hudson

08-17-2009, 07:04 PM

Here are some progress pics.

My sweet new Avi
http://i259.photobucket.com/albums/hh283/07hudson/IMG00126.jpg
Front
http://i259.photobucket.com/albums/hh283/07hudson/IMG00128.jpg
Back
http://i259.photobucket.com/albums/hh283/07hudson/IMG00118.jpg

Fitzwell

08-17-2009, 07:37 PM

Atta kid! Chest looks way fuller, and that Back pic from your Avi is illy, you look swole as **** brotha

07hudson

08-17-2009, 08:03 PM

Atta kid! Chest looks way fuller, and that Back pic from your Avi is illy, you look swole as **** brotha

Thanks bro, I could def notice a change in my chest and back. Appreciate it!!!

wynner64

08-17-2009, 10:12 PM

Man, you look like a BAMF in that squat pic! The progress pics look awesome too! Sick definition on the arms!

07hudson

08-18-2009, 12:43 PM

1.) BB Chain Squat - 2 chains on each side (4chains total)
135 x 5
185 x 3
225 x 3
260 x 3
295 x 3
325 x 3 (PR)

2.) Bulg Split Squats front foot elevated
35lb DBs x 12
35lb DBs x 12

3.) 45 Degree back raises
25lb plate x 25
25lb plate x 25
---Stopped here, back started hurting

Notes:
1.) Definately feeling stronger, did 325 + 4 chains pretty easy!!! Chains are about 45/50lbs so I was racking about 370/375 which is right around my max area.
2.) BSS tore my legs up, ended up only doing 2 sets.
3.) Back and hip started to hurt during raises, worn out from squats and BSS so decided will DL on Dynamic day.

Man, you look like a BAMF in that squat pic! The progress pics look awesome too! Sick definition on the arms!

Thanks man!!!

SkrewzLoose

08-18-2009, 08:11 PM

Progress pics are looking good. Your lifts are looking good as well. Are you still taking in around 4,000 calories per day? ...if so, I hate you. Keep up the good work!

07hudson

08-18-2009, 08:27 PM

Progress pics are looking good. Your lifts are looking good as well. Are you still taking in around 4,000 calories per day? ...if so, I hate you. Keep up the good work!

Thanks bro!! Yeah when I focus and keep track, if not maybe 3000/3500. But I've been eating a whole bag of red beans and rice everynight along with 8oz of ground beef everynight and it seems to be working pretty good.

07hudson

08-19-2009, 07:46 PM

Off today, had to work so diet wasn't too good. Going to try and make up 4 it with one of my favorite bulking meals. 10oz Ground Chuck mixed with a whole bag of red beans and rice, mmm mm

07hudson

08-20-2009, 11:07 AM

Todays session started kinda slow. Set alarm clock for 9:45 and didn't wake up until 10:45, 15min b4 our workout.

1.) BB Bench rep test
135 x 5
185 x 12
135 x 12
135 x 12
135 x 20 <------10 reps wide grip

2.) Close grip BB pushups
BW x 8
BW x 8
BW x 8

3.) BB inverse grip rows
135 x 12
135 x 12
135 x 10

4.) Wide grip Chinups ~~~SS~~~ Band Pull aparts
BW x 8 ------------------------yellow band x 30 sec
BW x 8 ------------------------yellow band x 30 sec
BW x 8 ------------------------yellow band x 30 sec

5.) Behind back BB shrugs
185 x 10
185 x 10
185 x 10

6.) Band Tri Pulldowns ~~~SS~~~ Zottmann Curls
Yellow band x 25 ----------------17.5lb DBs x 12
Yellow band x 25 ----------------17.5lb DBs x 12
Yellow band x 25 ----------------17.5lb DBs x 12

7.) Behind back DB wrist curls ~~~SS~~~ Plate holds
17.5 DBs x 12 --------------------45lb plates as long as possible
17.5 DBs x 12 --------------------45lb plates as long as possible
17.5 DBs x 12 --------------------45lb plates as long as possible

Notes:
1.) Probably could have done a few more reps at 185, had only been awake for about 20min and didn't get to eat any breakfast lol. sucked
2.) Decided to hit my forearms for grip strength, hadn't done that in a while. Were pretty swollen after. Overall a decent session. not happy with 12 reps, maybe I'll try again next week under better circumstances.

wynner64

08-20-2009, 11:32 AM

Good stuff bro. Lots of volume in that workout. That back of yours is going to be sore tomorrow!

07hudson

08-20-2009, 02:05 PM

Good stuff bro. Lots of volume in that workout. That back of yours is going to be sore tomorrow!

Yeah thanks bro, I decided to go really high rep today, chinups with the band pullaparts were killer!!

Edit: 4got to do any shoulder exercise like a dumbass, maybe I'll hit them 2morrow.

TheSoldier

08-20-2009, 02:38 PM

your avi is looking sick

your making some good progress brah, keep this **** up

07hudson

08-20-2009, 02:43 PM

your avi is looking sick

your making some good progress brah, keep this **** up

Thanks bro, appreciate it. Thought I subbed to your log already, will be there

Fitzwell

08-21-2009, 05:27 PM

Looking good budday. Lets see what you got in store for today.

07hudson

08-21-2009, 07:51 PM

Looking good budday. Lets see what you got in store for today.

Thanks bro, tried posting this earlier but my computer froze up.

1.) Box Jumps
x5
x5
x3
x3
x1 <------- Need to start bringing tape measurer so I know how high I'm jumping

2.) Barbell Deadlift
135 x 5
225 x 5
315 x 3
405 x 1 (easy)
435 x 1 (easy up until that last inch)

3.) DB military press
40lb DBs x 10
40lb DBs x 10
40lb DBs x 10

4.) 36's
10lb plates x 1cycle

5.) Weigted lying leg lifts
10lb DB x 10
10lb DB x 10
10lb DB x 10

Notes:
1.) First time I've maxed on deadlift with a strait bar, when WS4SB calls for it I use a regular bar but usually when I go heavy I use a trap bar so I wasn't really sure how much I'd get today.
2.) Hit shoulders today b/c I forgot them yesterday.
3.) Just got off work, exhuasted but will try and go get some calf raises in.

07hudson

08-22-2009, 08:20 PM

Was off today, went to a wedding and recieved a few comments on how I'm a lot bigger from people I haven't seen in a while. I am a lot bigger, weighed myself this morning and was 183.5 but crammed last night so will weight myself 2morrow morning again for a legit weight.

wynner64

08-22-2009, 09:42 PM

405 was easy for you? I'm envious... Hopefully I get to that point soon with my deads!

bonvec01

08-24-2009, 12:25 PM

Strong deads, bro!

You're strong as it is, but get that diet in check! Just imagine what kind of monster you'd be if your meals were more consistent.

07hudson

08-24-2009, 02:32 PM

Strong deads, bro!

You're strong as it is, but get that diet in check! Just imagine what kind of monster you'd be if your meals were more consistent.

Thanks bro, true. I need to step it up. Just so damn busy.

1.) BB Bench (retest 185 rep)
Bar x 20
95 x 10
135 x 5
185 x 13 (PR + 1)
135 x 12
135 x 10 (+ 5 wide grip)

2.) Weighted dips
25lb plate x 12
25lb plate x 12
25lb plate x 12

3.) Front Plate raises ~~~SS~~~ Reverse Pec deck
25lb plate ---------------------------70lbs x 12
25lb plate ---------------------------70lbs x 12
25lb plate ---------------------------70lbs x 12

4.) Lat Pulldown ~~~SS~~~ Cable Rows
110lbs x 12 -----------------190lbs x 12
110lbs x 12 -----------------190lbs x 12
110lbs x 12 -----------------190lbs x 12

5.) EZ Bar Curls ~~~SS~~~ DB Shrugs
65lbs x 12 ----------------60lb DBs x 12
65lbs x 12 ----------------60lb DBs x 12
65lbs x 12 ----------------60lb DBs x 12

After all this I then isolated my right tricep with a dumbbell.

Notes:
1.) PR was good, checked a few rep max calculators and they say I should bench somewhere between 265 and 275. I'd be happy w/ a jump like that.
2.) Decided to do 12 reps and hit everything fairly light today, maxing thursday and friday.
3.) Once again diet started slow 2day lol, had a ****'ton to do including ship a guitar.

07hudson

08-24-2009, 06:42 PM

Edit: Couldn't add earlier, was in a hurry to get to work.
Finished off with 3 sets of the wrist rollups

STFU-N-SQUAT

08-24-2009, 06:46 PM

Your workouts are looking great dude, When you maxing on your bench bro?

07hudson

08-24-2009, 07:04 PM

Your workouts are looking great dude, When you maxing on your bench bro?

Thursday!!! Can't ****ing wait!!! Thanks broski

Fitzwell

08-24-2009, 09:15 PM

Thursday!!! Can't ****ing wait!!! Thanks broski

I wanna see 275 son

07hudson

08-24-2009, 09:18 PM

I wanna see 275 son

Me too!!!! Def going 4 it

wynner64

08-24-2009, 09:19 PM

I wanna see 275 son

Me too!!

07hudson

08-25-2009, 08:05 PM

Off today, after class went to work and now that I'm off work I have homework already that has to sent in by 2nite lol, wtf

On a happier not diet has been pretty good today, already had a whole bag of redbeans and rice with 10oz of ground chuck. Have 1 more meal to go

wynner64

08-25-2009, 08:10 PM

07hudson

08-25-2009, 08:23 PM

Mmmm...sounds delicious! You should have ice cream for your pre-bed meal! :D

Haha, I remember a couple of monthes ago I ate a pint of ice cream after eating a 12oz KC with a loaded baked potato, 2 days later I weighed 4 more pounds lmao

07hudson

08-27-2009, 09:09 AM

1.) BB bench - 1rm
bar x 15
95 x 10
135 x 5
185 x 3
215 x 1
245 x 1
265 x 1 (PR + 10lbs)!!!
270 x fail
270 x fail <------ Stuck 5 inches from lockout

2.) DB incline
50's x 15
50's x 10

In class

TheHitStick

08-27-2009, 09:27 AM

wynner64

08-27-2009, 09:30 AM

Hell yeah! 265! Nice work man. Lots of momentum building! Keep at it!

07hudson

08-27-2009, 09:59 AM

dang man that stinks, at least you got +10lbs, congrats. my two a days are over and our first game was yesterday (Loss...lol thats what they get for putting lazy linemen in just cause theyre big)

but im gonna start working out again, we only have two practices a week and a game so i think instead of doing just the compound lifts i would be set to have a ME Upper and ME Lower day?

anyways good job

Yeah bro, Defranco actually has a template for in season training, if you need the link just let me know. Good luck

Hell yeah! 265! Nice work man. Lots of momentum building! Keep at it! Haha, thanks bro, really wanted 270+ but I'll settle for a 10lb increase.

bonvec01

08-27-2009, 12:34 PM

Nice work bro. You'll hit 270 soon for sure.

Where'd you get stuck on the first 270 attempt?

TheSoldier

08-27-2009, 12:36 PM

good benching man

progress is made, you'll get 275 next time fo sho

07hudson

08-27-2009, 01:49 PM

Nice work bro. You'll hit 270 soon for sure.

Where'd you get stuck on the first 270 attempt?

Thanks bro, was probably more like halfway through the lift than 5inches away. I don't really know, my back started to arch pretty bad 2nd attempt. I usually try to avoid that. For this nex 5/3/1 rep scheme I'll probably do 2board chain bench press since it was sticking past the first 4 inches off my chest. And I'll use incline DB as my supplementary exercise or something.

good benching man

progress is made, you'll get 275 next time fo sho

Thanks man, I'm pretty sure I'll be able to get it after this next 3 week time span if I keep focused.

TheHitStick

08-27-2009, 06:52 PM

Yeah bro, Defranco actually has a template for in season training, if you need the link just let me know. Good luck

Yeah I checked it out, basically what im doing just a modified version of it

07hudson

08-27-2009, 10:01 PM

Been busy, hit the arms a little bit 2nite.

1.) BB curls ~~~SS~~~ Diamond
85lbs x 10 ------------------BW x 15
85lbs x 10 ------------------BW x 15
85lbs x 10 ------------------BW x 15

BeastAndPower

08-28-2009, 10:36 AM

07hudson

08-28-2009, 10:50 AM

Hey bro ur PM box is full. Sorry for fullin it up like that.

Alright, so if use that routine by the time u come back u increase each 5/3/1 by 5-10 pounds.

For example:
Week 1: 160*5
Week 2: 180*3
Week 3: 200*1

Week 4-9 different exercise

orignal lift
Week 10: 165*5
Week 11: 185*3
Week 12: 205*1

That looks good but you'll need an off week in there somewhere to let your body and CNS recover. Also I wouldn't have those weights set in stone...maybe good to have an idea of how high you want to go that day it just depends on how you feel that day and how fast you're getting stronger

Edit: 12 weeks is 3 months, you might be able to go that long w/o an off week, I dunno. Just depends on you personally

BeastAndPower

08-28-2009, 11:04 AM

That looks good but you'll need an off week in there somewhere to let your body and CNS recover. Also I wouldn't have those weights set in stone...maybe good to have an idea of how high you want to go that day it just depends on how you feel that day and how fast you're getting stronger

Edit: 12 weeks is 3 months, you might be able to go that long w/o an off week, I dunno. Just depends on you personally

Oh yea i am gonna have my off week every 6 weeks. Last week was my off week so i am good for now.

Oh and about having the weights can in stone. I do that b/c i know that can steady increase the weights. But i think ur right b/c i might be able to go lift higher that those lifts i have in place. Time for change.

TheHitStick

08-28-2009, 11:05 AM

just worked out legs today for the first time, wow my box squat sucks lmao but my legs are dead completely ahah

i need chains for the off season =[

07hudson

08-28-2009, 11:11 AM

just worked out legs today for the first time, wow my box squat sucks lmao but my legs are dead completely ahah

i need chains for the off season =[

Haha for some reason I was under the impression that box squats were supposed to be easier, but they are a lot weaker than my free squats.

Also chains are badass, but you don't have to use them.

07hudson

08-28-2009, 08:54 PM

Missed legs today. Was supposed to workout at 11, slept to 11:30. Been exhausted this week from school and working full time. Haven't had time to do hardly anything. I'll have to work around my school and work schedule, I just feel so damn tired all the time.

TheHitStick

08-29-2009, 11:17 AM

07hudson

08-29-2009, 01:51 PM

Get more sleep? Or try to haha, I see you posting that you worked out arms and stuff at like 2am lol

And chains seem like it'll help me alot more, yeah you already know the reason of chains I don't need to explain them lol

Haha, I try. And chains are definately something valuable to incorporate into your program if you can get ahold of them.

1.) BB Free Squat - 1rm
Bar x 15
135 x 8
205 x 5
230 x 1
275 x 1
315 x 1
355 x 1
385 x 1 (PR + 15lbs) !!!

2.) Bulg Split Squats - Front foot Elevated
40lb DBs x 10
40lb DBs x 10
40lb DBs x 10

3.) Barbell DL
225 x 10
225 x 10
225 x 10

Notes:
1.) + 15lbs on squat!!! Was no way I was getting anymore than 385 though lol, I went low low, Spotter said looked like I couldn't handle the weight b/c I kept going down. As soon as I hit the bottom though I was thinking I gotta start going the other ****ing way lol.
2.) Not quite 4 plates yet :( But I'll settle for three 45's and a 35 on each side for now.
3.) BSS were ****ing killer after squats!!! Seriously, was a PR itself pushing through and hitting all 3 sets. Was breathing heavy.
4.) Went extremely light on deads, BSS and max squat really took it out of me and I have to work tonight.

Overall a positive seesion. Will hit abs 2nite.

wynner64

08-29-2009, 03:10 PM

Holy hell!! I am envious of those squats! Can't believe you followed max squatting with Bulg squats...you're a tooper man, lol.

07hudson

08-29-2009, 08:05 PM

Holy hell!! I am envious of those squats! Can't believe you followed max squatting with Bulg squats...you're a tooper man, lol.

Haha thanks bro, I needed some motivation though. Every rep hurt like hell. Forgot to post but this was my motivation 4 the day.

WoT1oRnSK88

Fitzwell

08-29-2009, 09:11 PM

1.) BB bench - 1rm
bar x 15
95 x 10
135 x 5
185 x 3
215 x 1
245 x 1
265 x 1 (PR + 10lbs)!!!
270 x fail
270 x fail <------ Stuck 5 inches from lockout

2.) DB incline
50's x 15
50's x 10

In class

Awesome pressing man! Ya like we were talking about in my log, I think if you do some heavy rack lockouts for even a couple weeks, you will be able to get those last few inches. Kind of like doing rack deadlifts to help lockout a higher DL weight. Not sure how it would fit in your Defranco training, but if you can sub it for one of your normal Tricep exercises, it doesn't take as much strength/energy out of you as it sounds like it would.

07hudson

08-29-2009, 09:18 PM

Awesome pressing man! Ya like we were talking about in my log, I think if you do some heavy rack lockouts for even a couple weeks, you will be able to get those last few inches. Kind of like doing rack deadlifts to help lockout a higher DL weight. Not sure how it would fit in your Defranco training, but if you can sub it for one of your normal Tricep exercises, it doesn't take as much strength/energy out of you as it sounds like it would.

Thanks bro!!! Yeah board press is kind of the same principle, so I'll do that with some chains. I'm going to start doing rack pulls though on my back exercise, seemed like I got 435 halfway pretty easy then it started to get hard. But I'm going to take your advice and start working on my weaknesses. When I do boardpress I'll probably do DB press as a supplementary exercise that way I still have a full ROM exercise. Recovered from the other night? Finish up strong man

07hudson

08-31-2009, 11:48 AM

Forgot chains for this 3 week cycle I'll just do BB bench and DB floor press.

1.) BB Bench - 5rm
Bar x 15
135 x 8
160 x 5
185 x 5
200 x 5
225 x 5 (PR I think)

2.) DB Floor Press
70lb DBs x 17 (PR)
70lb DBs x 11

3.) T'bar Rows ~~~SS~~~ Rear Delt Flyes
185 x 8 --------------------10lb DBs x 12
185 x 8 --------------------10lb DBs x 12
185 x 8 --------------------10lb DBs x 12

4.) BB shrugs ~~~SS~~~ Lat Pulldown
225 x 10 -------------------120 x 12
275 x 10 -------------------140 x 10
275 x 10 -------------------140 x 10

5.) Hammer curls ~~~SS~~~ DB Tri Press
40lb DBs x 10 ----------------80lb DB x 8(PR)
40lb DBs x 10 ----------------80lb DB x 8
40lb DBs x 10 ----------------80lb DB x 8

Notes:
1.) 225 Went up easier than ever, set another PR. Last rep was a little slow but I was focusing on keeping bar level and not cheating to my left side. Set a PR on floor press too. Upped the weight and reps.
2.) Forgot shoulders again!!!! What is my deal??? Will have to do some plate raises 2nite before I go to bed.
3.) Tri Press was also way easier, haven't done those in a while. Upped the weight and they still felt fairly easy.

Feeling strong!!!!

Motivation for today
VvDUrISntN0

Edit: Just spent $282 on only THREE college text books. WTF!!!! I wanna B'slap those ****ers who mark up the books and say we need a new issue every other week, selfish ignorant @ss ****s

bonvec01

08-31-2009, 03:33 PM

Dude, solid session. Congrats on the bench PR, and NICE song choice! As you can see from my log, All That Remains and As I Lay Dying often get my song of the day award.

07hudson

08-31-2009, 04:28 PM

Dude, solid session. Congrats on the bench PR, and NICE song choice! As you can see from my log, All That Remains and As I Lay Dying often get my song of the day award.

Thanks man!! Definately a good song, that song was off their best album in my eyes. Love to play their stuff (just sold the guitar :( ) used to love to play their stuff on my Shecter C1 Hellraiser.

bonvec01

08-31-2009, 05:50 PM

Thanks man!! Definately a good song, that song was off their best album in my eyes. Love to play their stuff (just sold the guitar :( ) used to love to play their stuff on my Shecter C1 Hellraiser.

We have more in common than I thought.

I've got a Gibson 76 Explorer and an ESP LTD Explorer. James Hetfield is my idol.

07hudson

08-31-2009, 06:02 PM

We have more in common than I thought.

I've got a Gibson 76 Explorer and an ESP LTD Explorer. James Hetfield is my idol.

:0 Something else to be jealous of besides your bench lol, James Hetfield is a stud. Loved that guitar, active pickups everything. Price I pay for being broke college student lol

wynner64

08-31-2009, 07:10 PM

Nice work on bench today! Sick T-bar rows too!

Books suck. At least you don't have to get accounting books. Those suckers will run you around $600 per book.

GetBigyo

08-31-2009, 07:18 PM

Subbed.

Strong lifts man.

07hudson

08-31-2009, 07:39 PM

Nice work on bench today! Sick T-bar rows too!

Books suck. At least you don't have to get accounting books. Those suckers will run you around $600 per book.

Thanks bro. Accounting major then?

Subbed.

Strong lifts man.

Thanks bro, glad to have you in here

wynner64

08-31-2009, 07:49 PM

Thanks bro. Accounting major then?

Nope, just have a lot of friends who are. They gripe about it all the time after they spend over 1500 on books. Can't blame them though...that's an insane amount of money.

wabeer1

08-31-2009, 07:54 PM

Great lifting stats and dedication..beast in the making.

Subbed!

07hudson

08-31-2009, 07:58 PM

Great lifting stats and dedication..beast in the making.

Subbed!

Thanks man!!! Glad to have you in here

Nope, just have a lot of friends who are. They gripe about it all the time after they spend over 1500 on books. Can't blame them though...that's an insane amount of money.

That is a hell of a lot of money. What is your major

imsotheman

08-31-2009, 09:38 PM

haha wish I wasnt stupid and went on the seafood diet.. my metabolism died and I couldnt cut up in enough time to get TB.. oh well ill be 195 again soon then ill get back into the 2's the right way lol..

anyway say that to say.. GJ im rootin for yah..

07hudson

08-31-2009, 09:57 PM

BleedCardio

09-02-2009, 05:47 PM

been lurking for awhile now, but def sub'd.

07hudson

09-02-2009, 06:53 PM

been lurking for awhile now, but def sub'd.

Good to have you in bro!! Looking good in your log

Update: Missed tuesdays workout, my dog has been missing for 3 weeks and some1 thought they spotted it so right after class I hurried to the location where they though my dog was being kept, wasn't my dog :(

Didn't work out today because I don't want to cram 3 days together. So tomorrow I'll hit the legs hard and before work on friday I'll do a RE effort upper.

07hudson

09-02-2009, 07:40 PM

My dinner for tonight...http://i259.photobucket.com/albums/hh283/07hudson/IMG00137.jpg
R u mad?

BrandonHines

09-02-2009, 07:47 PM

lookin good,hope you make it,i have the same dream but i started perparing early

07hudson

09-02-2009, 07:50 PM

Thanks bro, yeah you started way earlier than me lol. Playing it smart

wynner64

09-02-2009, 08:06 PM

JLT

09-02-2009, 08:30 PM

Just curious. Do you use a belt on squats/deads?

bonvec01

09-02-2009, 08:38 PM

Solid food pr0n, minus the sour cream. Dairy makes me gag... :(

07hudson

09-02-2009, 08:47 PM

OMG FOOD PORN! YES MAD!

I'm a Hotel/Restaurant Administrations Major with a Minor in Spanish. Although I have a feeling that what I do later on in life won't come from my degrees I am about to earn, lol.

Haha, don't ya love food porn? That's a pretty specific degree, I bet it's nice getting ready to rake in those fat checks!!! This is my 3rd year and I still have a ways to go.

Just curious. Do you use a belt on squats/deads?

Yeah I do...some people say they can lift more, I've never noticed that. My coach always had as do it as a safety precaution in highschool and I've done it ever since. Feels uncomfortable w/o it now.

Solid food pr0n, minus the sour cream. Dairy makes me gag... Lol, I usually don't use sour cream. Just decided to change it up. **** was good!!!

wabeer1

09-02-2009, 09:23 PM

some nasty food porn...no skipping on the serves :D !!

07hudson

09-02-2009, 09:44 PM

some nasty food porn...no skipping on the serves :D !!

Haha, that's right!!

ozcoltsfan

09-02-2009, 11:26 PM

Nice log, correct me if I am wrong but I remember a while back you were trying to walk on at Truman State? Thats a good school, are you still trying to play there?

07hudson

09-03-2009, 07:47 AM

Nice log, correct me if I am wrong but I remember a while back you were trying to walk on at Truman State? Thats a good school, are you still trying to play there?

Yes, it will either be there or SBU. I'm trying out in January. It's going to be kind of difficult for me, my coach moved away so I have 0 film and it seems college coaches rely on that pretty heavily, so I'm going to have to really impress some1 for a scholarship.

ozcoltsfan

09-03-2009, 09:29 AM

How many years you got left of eligibility? There is no shame in going the Juco route. You would get the film and if you tear it up for a season you will have plenty of options.

BleedCardio

09-03-2009, 12:06 PM

http://i259.photobucket.com/albums/hh283/07hudson/IMG00137.jpg

That looks pretty damn good! But is that a baked potato, along with more potatos on the side?
Sorry to hear about your lost dog, hopefully he/or she returns.
I had a buddy that played Jr College for a year and just from that tape was able to get a full scholarship to Montana State. You're still young so you have plenty of time....

skinnyray

09-03-2009, 01:42 PM

Hey man great log , keep up the hard work .

07hudson

09-03-2009, 04:37 PM

How many years you got left of eligibility? There is no shame in going the Juco route. You would get the film and if you tear it up for a season you will have plenty of options.

I have all years of eligibility. Good advice but I wouldn't even know where to juco at. Besides that I'm getting really confident in my ability. At 160lbs I had 100 tackles my senior year and was picked to play in the All star game, I'm 185lbs now and stronger and faster than ever.

That looks pretty damn good! But is that a baked potato, along with more potatos on the side?
Sorry to hear about your lost dog, hopefully he/or she returns.
I had a buddy that played Jr College for a year and just from that tape was able to get a full scholarship to Montana State. You're still young so you have plenty of time....

Haha it is. Loaded baked potato with fried potatos on the side!!! They were left over from earlier this week so i threw them on there. Thanks for advice also, I might consider it. We'll see what goes down in January and February. Hopefully I can just go and impress a coach and get a pretty thick scholly.

Hey man great log , keep up the hard work.
Thanks man!!!

Now to todays session

1.) BB Free Squats
Bar x 15
135 x 5
185 x 5
225 x 5
265 x 5
295 x 5
330 x 5 (PR +15lbs)

2.) Glute Ham raises
-50lbs x 10
-50lbs x 10
-50lbs x 10 <------Wicked!!!

3.) Rack Pulls - Lowest Rack
315 x 10
365 x 8
365 x 8

Notes:
1.) Squat felt fairly easy, could of gone heavier but didn't want to over do it.
2.) First Time trying the glute ham raises, did them on the lat pull down machine w/ a rope. Felt awesome!! Only thing is I feel like I might like a little bit more ROM, seemed like at the top of the lift right before I was done the weight would settle.
3.) Rack Pulls were alright, For some reason I was thinking I did a set of 405 x 8 before. But 365 felt pretty good so I stuck with it, used straps. No partner today so put them on myself. Overall pretty sick day. Went and played some pong after.

bonvec01

09-03-2009, 05:55 PM

Nice session. Good to see you incorporating the GHRs.

07hudson

09-03-2009, 06:06 PM

Nice session. Good to see you incorporating the GHRs.

Thanks bro, besides my ass really hit the hams hard, I'd say even better than leg curls

07hudson

09-03-2009, 09:00 PM

Todays motivation

KFvsmRjA8Ck
Omfg this video is hilarious

Edit: Forgot to mention something funny that happened at school today. Went in to my computer programming class, sat down. A girl 1 seat over starts talking...not really paying attention b/c she's usually retarded and I was more interested in browsing ebay. Then I hear...."totally obsessed with you." Apparently she just had a whole conversation w/ me. I said "what? Are you talking to me?" She says yes and I ask her wtf she just said. She said she had a friend who told her all about me and showed me a pic. I said "how the **** does she have a pic of me." She says facebook, and that she told her how sexy I was lol, she then realized I didn't know who the **** she was talking about and labeled her friend a stalker.

Have been getting a lot more feedback and attention since I've put on this weight and muscle. The other day a girl asked me to help w/ a favor b/c I was muscle man. Also people laugh at retarded **** I say that really isn't that funny. Don't get me wrong I can usually pull a good 7/10 8/10 funny comments but not even comedians are 10/10. I don't really think it's fair...but swole people get more respect lol

imsotheman

09-03-2009, 09:36 PM

lost 6 lbs of fat time dropped .2, back to 4.8 second 40yd at 210 and 15% bodyfat.. can you say insane speed when I get down to 8% again? lol

Hows everything coming? have you heard anything?

imsotheman

09-03-2009, 09:41 PM

Have been getting a lot more feedback and attention since I've put on this weight and muscle. The other day a girl asked me to help w/ a favor b/c I was muscle man. Also people laugh at retarded **** I say that really isn't that funny. Don't get me wrong I can usually pull a good 7/10 8/10 funny comments but not even comedians are 10/10. I don't really think it's fair...but swole people get more respect lol

Actually its the opposite for me... everyone always thinks im serious.. and Ihave to let them know im joking... like when I say im going to beat someones ass... they always really seem to get scared... lol guess I need some new jokes?

and if another girl asks me to carry some heavy ass object on my offday im going to die.. you have to live up to your expectations, but sometimes its really hard LOL im sure you know what I mean.

07hudson

09-03-2009, 10:04 PM

lost 6 lbs of fat time dropped .2, back to 4.8 second 40yd at 210 and 15% bodyfat.. can you say insane speed when I get down to 8% again? lol

Hows everything coming? have you heard anything?

Nice man!! I've had a lot of stuff in the mail from SBU, some from Truman. And a letter from the recruiting coach at evangel. Props on the progress

wabeer1

09-03-2009, 10:27 PM

07hudson

09-03-2009, 11:14 PM

Epic leg sesh today, likin the PR 330 x5... :eek: wonder if you pitched the earlier sets heavier what you could have achieved. Great beast numbers on legs!

I have ditched my workout partner and all the better except I have to rely on spots and that means to talking to people :mad: ,..dam I hate wasting time on that as limit my training time.

Thanks man, some guy who was doing yoga or some **** next to my squat rack was like :eek: Don't get me wrong stretching is good, but some people look for the least amount of exertion to try and lose weight. I'm sorry but static stretches aren't going to get rid of that tire around your waist.

Nobody ever thinks I can squat big b/c I have skinny calves. It's not bad to ditch your workout partner, I've found I only need a spot on bench and high weight powerclean. I end up talking way to much, I remember taking 45min to work up to a 5rm last week lol

wynner64

09-04-2009, 12:24 AM

Good stuff on the squat PR! Although, you better stop this lifting stuff...you'll get more stalkers if you keep it up! I can't imagine how many girls will start hounding you down once you hit 400 for reps :eek:. Better get rid of that facebook account nao!

07hudson

09-04-2009, 09:07 AM

07hudson

09-04-2009, 02:19 PM

1.) BB Bench - Max reps
bar x 20
95 x 10
135 x 28 <-----1 rep away from PR
135 x 23
135 x 20

2.) Chain Chain Pushups
2 chains x 8
2 chains x 8
2 chains x 8

3.) Plate raises ~~~SS~~~ Plate shrugs
25lb plate x 15 ------------------------------45lb plates x 15
25lb plate x 15 ------------------------------45lb plates x 15
25lb plate x 15 ------------------------------45lb plates x 15

4.) BB rows
135 x 10
135 x 10
135 x 10

5.) Wide grip chinups ~~~SS~~~ Band pull aparts
BW x 8 ----------------------------------------------light band x 30sec
BW x 8 ----------------------------------------------light band x 30sec
BW x 8 ----------------------------------------------light band x 30sec

6.) Tricep Band pulldowns ~~~SS~~~ Preacher Curls
Medium Band x 15 ------------------------------------------70lbs x 12
Medium Band x 15 ------------------------------------------70lbs x 12
Medium Band x 15 + 10reps to right tri -----------------------70lbs x 12

Quick session today, going against the clock. Have to work at 5. Might update later 2nite.

Todays motivation
YSxjPm3Lqeo

BleedCardio

09-04-2009, 02:55 PM

Man I wish my gym had chains, just looks bad a$$ when you see a dude lifting with chains!

I like the new format here! Very nice, never heard of that band before, but I like it!

07hudson

09-04-2009, 07:22 PM

Man I wish my gym had chains, just looks bad a$$ when you see a dude lifting with chains!

I like the new format here! Very nice, never heard of that band before, but I like it!

Thanks man, lifting with chains is badass. Only downside is you have atleast 5 people a day ask wtf you are doing lol.

On the looks thanks, I try to make it visually appealing. The band is badass, called Egypt central. Should check em out.

ozcoltsfan

09-04-2009, 07:53 PM

I have all years of eligibility. Good advice but I wouldn't even know where to juco at. Besides that I'm getting really confident in my ability. At 160lbs I had 100 tackles my senior year and was picked to play in the All star game, I'm 185lbs now and stronger and faster than ever.

If you have the money Juco in Cali. Many of the guys on the better teams are kickbacks from D1 or didn't have the grades to enroll. I can think of a few Juco's that could compete with the best D2 schools. The thing about Juco is you get to play right away and you get film. Get the grades, get film, get money. You would be amazed at some of the dorks at my Juco that got money and you would be amazed at the D1 caliber talent who had incredible film but didn't get to go to USC, Cal etc etc because they were too busy smoking pot to go to class.

07hudson

09-04-2009, 07:56 PM

If you have the money Juco in Cali. Many of the guys on the better teams are kickbacks from D1 or didn't have the grades to enroll. I can think of a few Juco's that could compete with the best D2 schools. The thing about Juco is you get to play right away and you get film. Get the grades, get film, get money. You would be amazed at some of the dorks at my Juco that got money and you would be amazed at the D1 caliber talent who had incredible film but didn't get to go to USC, Cal etc etc because they were too busy smoking pot to go to class.

Solid advice man, I will definately keep that in mind and look around. Only problem is I'm going on my 3rd year of college now. I'm either double majoring or get my masters so I'll have plenty of time to play football but I will need to be declaring my major soon and getting accepted into programs.

ozcoltsfan

09-04-2009, 07:59 PM

Solid advice man, I will definately keep that in mind and look around. Only problem is I'm going on my 3rd year of college now. I'm either double majoring or get my masters so I'll have plenty of time to play football but I will need to be declaring my major soon and getting accepted into programs.

Ah ok well no Juco then hehe. You sound like a genius, keep working hard man and make sure you get somewhere for Spring Ball!

07hudson

09-04-2009, 08:08 PM

Ah ok well no Juco then hehe. You sound like a genius, keep working hard man and make sure you get somewhere for Spring Ball!

Haha, thanks bro!! You have a log?

STFU-N-SQUAT

09-04-2009, 08:17 PM

135 x 28 times is good!, my max is 270-265 and i reap 135 x 29 times im sure u can put up 270 on bench

GetBigyo

09-04-2009, 08:39 PM

135X28!

Strong stuff man. good lifts in here

07hudson

09-04-2009, 08:46 PM

135 x 28 times is good!, my max is 270-265 and i reap 135 x 29 times im sure u can put up 270 on bench

Thanks man!! Yeah at the end of this 5/3/1 scheme I should be able to put up 270/275.

135X28!

Strong stuff man. good lifts in here

Thanks bro!!

wynner64

09-04-2009, 10:19 PM

.....why are you lifting with chains? ;) haha

Good stuff today. 28 reps is definitely impressive with 135! Definitely an awesome session, especially with the race against time.

07hudson

09-04-2009, 10:24 PM

.....why are you lifting with chains? ;) haha

Good stuff today. 28 reps is definitely impressive with 135! Definitely an awesome session, especially with the race against time.

Haha, thanks man. Love the combo of a heavy day with a high rep day, seems to be working awesome. Both my pecs keep cramping, might annoy some people but lets me know I hit that muscle hard.

DocHollidy

09-05-2009, 04:12 AM

Are you a part-time student? because if your 3rd year full time you only would have 4 semesters (2 Years) to play football at D-2 I believe

wabeer1

09-05-2009, 07:36 AM

07hudson

09-05-2009, 09:16 AM

Beastly volume on Chest...135lbs x 28 reps..man that would have fried your chest!..props to you :eek:

Might have to 'borrow' this strategy for volume. I remember the other month I did a big volume sesh on arms and did BB curls (just bar 44lbs) to max..got out 68 reps and could not move them for like 2 days
!!

It works great for volume and hypertrophy, my chest is still fried. I reached across my body last night to scratch my back and my chest cramped up.

Man, the chain workout sound awesome and different - bumma about the attention though.

Yeah it's pretty sweet, not too bad. It's just some people are ignorant and mess up my timing inbetween sets.

Also, wtf are people doing Yoga (or similar haha) in the gym..wrong on so many levels!!

Haha, I know!!

TheHitStick

09-05-2009, 10:51 AM

Good lifts man, kind of know what you're talking about when people give you weird looks for lifting with chains. I get alot of weird looks for bringing a milk crate in for box squats =P

07hudson

09-05-2009, 01:07 PM

Good lifts man, kind of know what you're talking about when people give you weird looks for lifting with chains. I get alot of weird looks for bringing a milk crate in for box squats =P

Haha, ya I hear ya. Me n my workout partner are the only one's I've ever seen in the gym strength training. Every1 else is on some type of BB split or don't know wtf they are doing.

TheHitStick

09-05-2009, 01:54 PM

Haha, ya I hear ya. Me n my workout partner are the only one's I've ever seen in the gym strength training. Every1 else is on some type of BB split or don't know wtf they are doing.

all i see peopel do in my gym are arms, chest and treadmills lol. there's only 1 power rack but i claim it as my own since im the only one who uses it

07hudson

09-07-2009, 12:55 PM

About to bench 240 x 3 no spot, wanting to live is my motivation. ARGHHHHH!!!!!!!!!!!

TheHitStick

09-07-2009, 01:02 PM

About to bench 240 x 3 no spot, wanting to live is my motivation. ARGHHHHH!!!!!!!!!!!

get itttt ahahah

BleedCardio

09-07-2009, 01:53 PM

About to bench 240 x 3 no spot, wanting to live is my motivation. ARGHHHHH!!!!!!!!!!!

Live and/or not be a paraplegic! Good luck!!!!

07hudson

09-07-2009, 02:34 PM

Haha thanks man, posting workout as I go
Just finished, here it is...

1.) BB Bench Press - 3rm
bar x 15
135 x 5
160 x 3
185 x 3
210 x 3
240 x 3 (PR + 10lbs) <----- Como Te Yamos Bitches!!!!!!!!!

2.) Chain Pushups - Max reps
2 chains x 20 (PR)
2 chains x 15

3.) BB rows ~~~SS~~~ Rear Delt plate flyes
185 x 10 ---------------------------------10lb plates x 12
185 x 10 ---------------------------------10lb plates x 12
185 x 10 ---------------------------------10lb plates x 12

4.) Chain raises ~~~SS~~~ BB shrugs
2 chains each hand x 8 ---------------------225lbs x 12
1 chain each hand x 15 ---------------------225lbs x 12
1 chain each hand x 15 ---------------------225lbs x 12

5.) Weighted Wide grip Chinups
BW + 30lbs x 7 (PR)
BW + 30lbs x 6
BW x 10

6.) BB curls
95lbs x 8 (PR)
95lbs x 8
95lbs x 8

Notes:
1.) PR on bench!!! Had no spotter, form was decent and went up pretty smoothly.
2.) After bench the chain pushups killed me. Was like some1 stuck a bike punk needle into my nips and gave it a few pumps.
3.) Rows felt heavier than usual, don't know wtf that was all about.
4.) First time trying weighted chinups, liked em. Overall a sick session!!!

Today's Motivation

9kfi3rN0C50
C0Y9wt3XkHo

Oh yeah, I'm going to be that kind of safety.

TheHitStick

09-07-2009, 03:17 PM

bonvec01

09-07-2009, 05:35 PM

240 x 3 (PR + 10lbs) <----- Como Te Yamos Bitches!!!!!!!!!

LMAO... nice job with the bench! But your espanol needs work...

07hudson

09-07-2009, 06:04 PM

ahaha i listen to skillet all the time, especially that song. i used to listen to whisper in the dark alot as long as rebirthing. good stuff, if you like christian rock listen to P.O.D's song Here Comes the Boom.

Nice PR, you're doing a 5/3/1 routine right? So every 3 weeks you max out basically?

also, dick move ont he safety's part, i hate helment to earhole hits ahah never given them out though

Thanks man!!

Yeah I'm on the 5/3/1 routine maxing on every third week. Also try and rotate the lifts every 3 weeks too.

And it was kind of a dick move on his part, but at the time I think helmet to helmet hits were legalized, but besides that the majority of helmet to helmet hits aren't intentional. Football is a fast sport, **** happens.

Skillet is the ****, saw them live once. Not favorite band but best band I've ever seen live.

LMAO... nice job with the bench! But your espanol needs work... Haha thanks!! I was posting throughout lifts so I wouldn't have to write stuff down, didn't really know wtf I was saying, I was just jacked up!!!

TheHitStick

09-07-2009, 06:20 PM

Thanks man!!

Yeah I'm on the 5/3/1 routine maxing on every third week. Also try and rotate the lifts every 3 weeks too.

And it was kind of a dick move on his part, but at the time I think helmet to helmet hits were legalized, but besides that the majority of helmet to helmet hits aren't intentional. Football is a fast sport, **** happens.

Skillet is the ****, saw them live once. Not favorite band but best band I've ever seen live.

Haha thanks!! I was posting throughout lifts so I wouldn't have to write stuff down, didn't really know wtf I was saying, I was just jacked up!!!

Are you keeping bench throughout your workout or are you also switching that on and off? this is more of a question to get me a good idea for the offseason haha

yeah the helment to helment happens to me all the time in practice and it's all chill but helment to earhole just plain sucks. it's legal but it's just something you don't really do ya know? it's good stuff if you don't like the guy haha

also what creatine are you taking? at first you were taking no xplode, didnt know if you switched or not =P

07hudson

09-07-2009, 07:33 PM

07hudson

09-07-2009, 08:03 PM

Also diet has been awesome today. Didn't have school or work so I could focus on workint out and eating. Easy 4000 cal today

wynner64

09-07-2009, 09:53 PM

my last three week cycle I did chain bench press, this cycle I'm doing regular BB bench, the next 3 week cycle will be 2board chain press.

I just started taking NO explode again. Not really taking it for the creatine or the NO but as an energy and focus supp. I'm taking creatine mono in my PWO shake. Right now my PWO shake is

2 scoops whey
TBS dextrose
5/10g Creatine mono

Then 30min after my PWO shake I've been trying to have one of these consistently

2 cups whole milk
1 cup oats (ground up in coffee grinder)
1 scoop whey
TBS dextrose
1/2 TBS peanut butter

A lot of people hate NO-Xplode, but I will give it the benefit of the doubt...it did keep my focus up in the gym. Only thing is that you can make it at home for about 15 bucks less. All it is is Creatine-Mono, Beta-Alenine, and some other junk that can be purchased for cheap. I think I may have to try it out. If I come up with a successful recipe, I will be sure to let you know!

I'm liking the PWO foodage! I really like that last shake idea you have going on. I have never tried dextrose in a shake though. I'm intrigued to see what it would be like.

wabeer1

09-07-2009, 10:07 PM

EPIC PR's today :eek: and man you really cained it! Great work on bench and without a spotter - always a mental challenge when you go heavy but you hell delivered. You moving some serious iron!

Man I gotta borrow those chain push-ups, inspiring!

In respect to NO EXplode it just crap as it's expensive and got a lot of caffeine which is not good for you long term. I have replicated a similar pre-work out formula (see my current post on my supplement strategy) and Matt is right the key ingridients are Creatine and AAKG(which is the main ingridient in all the Nitro Oxide products). AAKG is dirt cheap and there are better forms of creatine in the market. Monohyrate is like so 1995 and the best form is Kre-Aalklyn. This form basically has a better PH balance and you do not need to load and it stops the bloat. I have been using this with Beta Alanine (which is a great supplement to boost strength and endurance) which will help the absorbing the creatine better. I research alot of this stuff and more than happy to share my insights.

Also, like watching American football, ever seen Aussie Rules Football?

07hudson

09-07-2009, 10:08 PM

A lot of people hate NO-Xplode, but I will give it the benefit of the doubt...it did keep my focus up in the gym. Only thing is that you can make it at home for about 15 bucks less. All it is is Creatine-Mono, Beta-Alenine, and some other junk that can be purchased for cheap. I think I may have to try it out. If I come up with a successful recipe, I will be sure to let you know!

I'm definately aware of the haters. I only use it because it was free, and despite all the hate I do get a good focus from it. I think it's the L Tyrosine that's in it, I can usually lift a little more on a couple scoops due to the good focus. And every once in a while you just need a good kick in the ass you know what I mean? If it wasn't for it being free, I probably wouldn't have an energy supp.

I'm liking the PWO foodage! I really like that last shake idea you have going on. I have never tried dextrose in a shake though. I'm intrigued to see what it would be like.

I didn't originally plan on using dextrose but after the first 1 I realized it definately needs some sweetener, so dextrose was a good route. I'm going to get some kind of syrups, chocolate, strawberry, etc because despite the cup of oats it still was pretty thin. The syrup would also be good for the flavor. Might add another half cup of oats, this was just a rough draft. Have one made for lunch 2morrow though b/c I'll be in class. I honestly have to say though. Today's workout was rough, and taking my PWO after, then this monster really brought me through the rest of the day. Had plenty of energy and perk, didn't feel drained at all.

You get that recipe figured out lemme know!!!

07hudson

09-07-2009, 10:18 PM

EPIC PR's today :eek: and man you really cained it! Great work on bench and without a spotter - always a mental challenge when you go heavy but you hell delivered. You moving some serious iron!

Man I gotta borrow those chain push-ups, inspiring!

Thanks man, today's workout was hell!!! Definately was a mental challange But the workout great, ever decide to give chains a try lemme know.

In respect to NO EXplode it just crap as it's expensive and got a lot of caffeine which is not good for you long term. I have replicated a similar pre-work out formula (see my current post on my supplement strategy) and Matt is right the key ingridients are Creatine and AAKG(which is the main ingridient in all the Nitro Oxide products). AAKG is dirt cheap and there are better forms of creatine in the market. Monohyrate is like so 1995 and the best form is Kre-Aalklyn. This form basically has a better PH balance and you do not need to load and it stops the bloat. I have been using this with Beta Alanine (which is a great supplement to boost strength and endurance) which will help the absorbing the creatine better. I research alot of this stuff and more than happy to share my insights.

Also, like watching American football, ever seen Aussie Rules Football?

Yeah I agree, is way too expensive, but like I said in the post above the tub was a free gift from a friend. Might as well Use it, I'll definately keep it in mind. Might try making my own pre supp. What do you do to flavor it though?

I don't know a lot about ingredients but as of now some of my ideal ingredients would be

creatine
AAKG
Beta Alanine
L Tyrosine
Dextrose
BCAA
Maybe some caffein
and possibly some Guaran for effects PWO

But I still don't know too much, so if I decided to try n make my own I'd definately shoot you a pm

Edit: have not seen Aussie rules football

wabeer1

09-07-2009, 10:50 PM

Thanks man, today's workout was hell!!! Definately was a mental challange But the workout great, ever decide to give chains a try lemme know.

Yeah I agree, is way too expensive, but like I said in the post above the tub was a free gift from a friend. Might as well Use it, I'll definately keep it in mind. Might try making my own pre supp. What do you do to flavor it though?

I don't know a lot about ingredients but as of now some of my ideal ingredients would be

creatine
AAKG
Beta Alanine
L Tyrosine
Dextrose
BCAA
Maybe some caffein
and possibly some Guaran for effects PWO

But I still don't know too much, so if I decided to try n make my own I'd definately shoot you a pm

Edit: have not seen Aussie rules football

Choice that its free:D I would add some flavoured Glutamine if you want or just add a drop of cordial.

BCAA's should not be taken within 30-45 minutes of Beta Alanine as it will effect the take up rate as they will both fight for absorprtion.

No probs on dropping me a PM, more than happy to help.