Supergarr's journal

[supergarr]

My pictures can be found Here (http://forum.bodybuilding.com/showthread.php?s=&threadid=208483)
My current routine can be found Here (http://forum.bodybuilding.com/showthread.php?s=&threadid=218854) (although it is changed some what to fit my schedule, I incorporated grip work into the other days)


Tomorrow will be leg day. My current stats is my sig
5'6" 188 lbs.
Thighs - 23.5"
Waist - 34.5"
Arms - 15"
Chest - 44"
calf - 16"
wrists - 6.75"


Still bulking. I wanted to stop at 210 pounds, but i think i will have a strength goal to squat 315, get to a bench working set of 225 (its my max now), and deadlift at around 350 or so. Still havtn seen doc yet on my back hehe.

[Jimineye]

Originally posted by supergarr
My pictures can be found Here (http://forum.bodybuilding.com/showthread.php?s=&threadid=208483)
My current routine can be found Here (http://forum.bodybuilding.com/showthread.php?s=&threadid=218854) (although it is changed some what to fit my schedule, I incorporated grip work into the other days)


Tomorrow will be leg day. My current stats is my sig
5'6" 188 lbs.
Thighs - 23.5"
Waist - 34.5"
Arms - 15"
Chest - 44"
calf - 16"
wrists - 6.75"


Still bulking. I wanted to stop at 210 pounds, but i think i will have a strength goal to squat 315, get to a bench working set of 225 (its my max now), and deadlift at around 350 or so. Still havtn seen doc yet on my back hehe.

Good luck with hitting your goals, keep us posted.

[Heisman]

Definitely see your doc. Good luck.

[supergarr]

So i went thursday night


squats 3x15 @155
deadlift 3x10 @ 135
calf raises 4x15 @ 215
rope crunch 3x10 @ 150

static hook grip hold with 225, 3 sets for 30 seconds or so
Farmers walk, 2 10 pound plates, 2 sets at 1 minute
Holding 45 pound plates at the very tips of my fingers for about 30 seconds or so (ow).


Squats were hard, they were below parallel. Form still felt off, i think im gonna get a box from home depot and start doing box squats. I also need new shoes, the arch in my sneaker was bothering my while lifting. My back felt ok.

[Jimineye]

Are you doing regular deads, or SLDL?

[supergarr]

sumo type.

[supergarr]

incline bench:
1 15 reps at 95
2 10 reps at 135
3 10 reps at 155
4 6 reps at 165

Flat bench:
1 7 reps at 155
2 7 reps at 165
3 4 reps at 185

dips:
1 11 reps at bodyweight
2 8 reps at bodyweight

dbell shoulder press:
1 45's at 4 reps
2 30's at 7 reps

skullcrushers(slow):
1 10 reps at 40
2 9 reps at 40

rope crunch:
1 10 reps at 80
2 10 reps at 90

leg raises done until fatigue


shoulder was acting up a little bit doing the shoulder press.

[supergarr]

that was close grip benching and pressing

[supergarr]

Sumo-Deadlifts:
Set 1, 10 reps at 135 pounds
set 2, 10 reps at 155 pounds
set 3, 10 reps at 175 pounds
set 4, 10 reps at 195 pounds
set 5, 7 reps at 225 pounds (this one got me winded)

Pullups:
Set 1, 7 reps at 190 pounds
Set 2, 7 reps at 190 pounds
set 3, 4 chinups at 190 pounds

Hammer strength High row:
Set 1, 140 pounds at 9 reps
Set 2, 140 pounds at 7 reps

EZ bar curl:
Set 1, 87.9 pounds at 5 reps
set 2, 77.9 pounds at 4 reps

Shrugs:
Set 1, 185 pounds at 7 reps
Set 2, 185 pounds at 7 reps


2 minute rest between sets and exercises

[Heisman]

Why do you use so many sets for your squats and deadlifts?

[supergarr]

why not?

[supergarr]

Sumo Squat:
1. 10 reps at 95 lbs
2. 10 reps at 135 lbs
3. 10 reps at 185 lbs
4. 7 reps at 225 lbs
5. 5 reps at 225 lbs

Angled leg press: (i dont care too much for these machines, i will probably stop using them)
1. 10 reps at 180
2. 10 reps at 270
3. 10 reps at 360

front squat:
1. 15 reps at 95 lbs
2. 8 reps at 135 lbs

[Heisman]

My bad. You aren't doing that many sets anyway. I don't know why I posted that. Since you do front squats anyway, why don't you try stiff legged deadlifts instead of the leg presses?

[supergarr]

i will probably do that. thx for the suggestion :)

and i am 190 as of tonight (even after the sweating). I also started taking creatine as well

[supergarr]

its not like i stopped working out just havent been typing in here. I also though, havent been working out as much. I had to create a new routine to work around some injuries.


current routine - full body split ( i have to stick to a routine, but now im taking injuries into consideration, whereas previously i could give 2 ****s)

routine A: (all reps to be done slowly, 8 seconds or so)
Chins: BW - 10 reps, 2 sets with 30 second rest
Pullups: BW - as many as possible, 2 sets 90 second rest
Hammer high row- 140, 10 reps, 2 sets, 30 second rest
Close grip bench- 135, superslow, 3 sets 30 second rest
Dips - BW, fatigue, 2 sets 30 second rest
Angled leg press: 13324324 pounds, 15 reps, 4 sets, 60 second rest
calf raises - 200, 15 reps, 2 sets 30 second rest
crunches - heaviest weight possible for 10 reps, 2 sets

routine B is same as A, just that lower body and upper body order are reversedm so I'll be doing legs first the next session and constantly flip flop.
On my off days I plan to do some form of high intense cardio for 20 minutes and once a week do grip work and trap work.

Hopefully I'll be shredded by the end of the semester.... thats if i'm not hurt or anything again. And I really gotta get back on my diet heh.


I still do not know how I will workout my lower back since i was advised not to do any hyper extensions. Any ideas?

[Heisman]

We can help you make a routine. Describe all of your injuries and what you can and can't do.

That's a lot of weight for the leg presses. :D

[supergarr]

yea hehe, the angled leg press is notorious for packin on weight, but its better than the cabled leg press.

I have a stress fracture in my L2 and something is up with my right rotator but i havnt gotten it checked out yet. no hyperextensions allowed of the spine for me.

[Heisman]

Get the shoulder checked out. Rotator cuff injuries become serious when they aren't looked at.

Can you do bent over barbell rows? If not, then you could probably do them while lying face down on a bench.

Don't worry about the lower back if you can't work it out.

Also, could you go further in detail with the back injury and explain what you can and can't do?

[supergarr]

no hyperextensions - there go deads and squats. Definitely no bent over row, i have to do some kind of chest supported row (hammer strength machines). Or one armed DB rows but i hate those.

[Heisman]

That sucks. Try doing rows while lying face down on a bench, or learn to like one armed rows. Don't worry about training the lower back, since it seems like you can't. You could try to ask a sports doctor or somebody knowledgable if there is something you can do. It couldn't hurt.

[supergarr]

**** it im doing squats and deads.

carefully and lighter weights with slower reps. Im going to incorporate 20 rep deep squats on one session and 20 rep deadlifts in the same principle as the breathing squats. I really cant get the same hormonal response without these exercises unless someone can come up with a routine thats been proven to stimulate hormone secretion without doing deadlifts, squats or overhead presses.

[Heisman]

Go for it. Just make sure you use good form, light weight at first, and make sure that you don't feel yourself getting injured.