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[QUOTE=mvd546;864066821]Nice shoulder and calve work DE. You don't always have to lift big to have a good day in the gym.[/QUOTE]
True, but big weights give ya that confidence.
[QUOTE=metalmullisha;864078821]You trying to build some big ass cannonballs?[/QUOTE]
Yeah buddy!
[QUOTE=ampUP11;864095961]Cmon DE everyone knows that nothing compares to the pump, its like coming. I'm coming at the gym, I'm coming when I go home, I'm pretty much coming all day.
(lol)[/QUOTE]
Lol, i find it funny how arnold specifically states "when i am having sex WITH A FEMALE". Lols.
[QUOTE=howimliving;864502011][IMG]http://i.imgur.com/Xf8LW.gif[/IMG]
no homo (srs)[/QUOTE]
Lols, dat dere mushroom again. Lofl.
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Nutrition
Cals 2369
Fats 54
Carbs 280
Protien 202
Back and hams 4x10
Bb row (strict as fuark) cluster with standing ham curl
Row
135x10
155x10
175x10
195x10. Last few reps dirty
Ham curl
40x10
50x10
60x10
70x10 last 3 reps dirty (better than last week)
Db row cluster with prone ham curl
Row
100x10
120x10
130x10
140x10. Gotta cLean up this last set.
Hams
100x10
110x10
120x10
130x8. Moved up 10# in all sets.
Wide lat pull down clustered with incline sit ups
Pulls
150x10
160x10
170x10
180x10. Need to work on the squeeze on the last set.
Sit ups
Bw x 20 x 3
Standing straight arm rows (idk what else to call em) cluster with seated high row machine.
Stand row
70x10
80x10
90x7 > 70x4
70x10. Note, dont do sit ups before these. Abs where pissed.
Row
120x10
140x10
160x10
180x10
Lats are growing, lowers are. Coming in really good, uppers need more work.
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Great display of strength DE..Solid workout...
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good BB and DB rows bro
you bodybuilders and your supersets
[img]https://encrypted-tbn3.google.com/images?q=tbn:ANd9GcQDDV6MUl8LT9YD_UV8z3CzhFRG4-VT-xNaG7zvw_j9dizGVH4iLQ[/img]
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A really nice selection of clusters DE --- I like the rows clustered with the hammies!
Super-strong rows with those DBs as well. Going 'untidy' rowing 140lb dumbbells isn't a crime!
Great session and plenty of volume - I bet you enjoyed having a day off the smolov squats!
and LOL at 'big fit'!
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[QUOTE=lonniej;864573391]Great display of strength DE..Solid workout...[/QUOTE]
Thx Lonnie, im wishin i could display some more strength on those bb rows but itll come.
[QUOTE=fittofattofit;864584311]A really nice selection of clusters DE --- I like the rows clustered with the hammies!
Super-strong rows with those DBs as well. Going 'untidy' rowing 140lb dumbbells isn't a crime!
Great session and plenty of volume - I bet you enjoyed having a day off the smolov squats!
and LOL at 'big fit'![/QUOTE]
Thx fit. Dont sell yourself short man, with those traps and legs "big" is a fitting name. It was nice not squatting today but tomorrow is btb with friday squatting. You really cant miss a day on that program. If you do your in for multiple b2b sessions to catch up.
[QUOTE=RyouBakua;864576991]good BB and DB rows bro
you bodybuilders and your supersets
[img]https://encrypted-tbn3.google.com/images?q=tbn:ANd9GcQDDV6MUl8LT9YD_UV8z3CzhFRG4-VT-xNaG7zvw_j9dizGVH4iLQ[/img][/QUOTE]
Lols, its strictly for dat pump ya know. Haha.
Thx bro, i need to get those rows up. I read logs where guys are hammering big weight on them (cough, yours, cough) and ive not put as much into bb rowing as i should.
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Back work is looking mighty fine bro.
Mirin the DB rows. good stuff.
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[QUOTE=metalmullisha;864692061]Back work is looking mighty fine bro.
Mirin the DB rows. good stuff.[/QUOTE]
Thx bro, im wired for power row day now. Gonna get stoopid with the bells.
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[QUOTE=DstryEvrytng;864694001]Thx bro, im wired for power row day now. Gonna get stoopid with the bells.[/QUOTE] Ive had to move on from DB Rows. The DBs only go to 125. So now Ive moved on to single arm t bar rows. Did 4 plates for reps today, yeah buddy!
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[QUOTE=metalmullisha;864700051]Ive had to move on from DB Rows. The DBs only go to 125. So now Ive moved on to single arm t bar rows. Did 4 plates for reps today, yeah buddy![/QUOTE]
Thats fn rediculous man. My top set is 4 plates and a quarter, using both arms :(.
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[QUOTE=DstryEvrytng;864705621]Thats fn rediculous man. My top set is 4 plates and a quarter, using both arms :(.[/QUOTE] oh and i went for the 500 again today.
Failed twice, but a few inches higher than last time.
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Awesome, rack pulls must be working.
I was weak out of the hole on all my attempts. After the smolov the legs will be pulling so hard i wont need to use my back. Lofl.
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[QUOTE=DstryEvrytng;864725891]Awesome, rack pulls must be working.
I was weak out of the hole on all my attempts. After the smolov the legs will be pulling so hard i wont need to use my back. Lofl.[/QUOTE] it comes off the ground pretty eas, just that last 10-15% that is killing me
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Nutrition
Cals 2290
Fats 49
Carbs 268
Protien 215
Smolov week 1 day 4
85% (267) 3 sets of 10 reps. These where rough today and i wasnt taking them all full atg :(. About 2 inches higher half of them.
Chest and triceps 4x10
In line db fly cluster with smolov
35x10
45x10
55x10
65x10. Very minimal arm bend here, dont like em. I only feel work on the bottom half.
Rop tri ex cluster with high cable flys
Tris
90x10
100x10
110x10
120x10
Flys
50x10
60x10
70x10
80x10. Slow, controlled and 2 second flex. Last 2 sets eploded the chest.
Old school pec deck luster with ovrhead rope tri ex
Pec deck
90x10
90x10
100x10
110x10. These where harder than i expected.
Old school seated chest press cluster with dips
Press
130x10
150x9. Something bad going on here in my left shoulder front delt. Swithched to fly machine
Fly
90x10x2. No probs here
Dips
Bw x 12 x 4.
Training as intensly as i have been is catching up to me. Having a few shoulder tweeks going on. The left one suprised me today and wasnt feeling good at all. I also have had an old injury come back. Its like a tennis elbow thing but on the inside of my forearm and it sucks. Thats the reason for no bicep training today. Probly shouldnt be curling anything for a bit.
And in totally different news i have been selected to become a pt instructor at work. That means i need to start running some and eating more to compensate. 2 week training course is going to f with my training schedule some but there is a rediculous gym at the facility. All i need to do is pass the certification tests. Pt, some anatomy, a lot of defensive and offensive tactics (grappling, boxing, mma, edged weapons etc..) and get sprayed with OC... Again. I hate that shyt. Lol
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Wow cool about the PT stuff :) Congrats? :p
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Hey big DE!
2 inches above ATG is still way deeper than most of us squat, so impressive work for day 4 on the Smolov
As for the inner elbow problem - they call that golfer's elbow (I have that on the right - I just work around it). Bummer, but it should settle if you find the exercises that don't aggravate it
And great news on getting the PT position - that sounds like a great job! Would you be doing that full time or as part of the regular work?
(Less shift work though![img]http://www.clicksmilies.com/s1106/grinser/grinning-smiley-003.gif[/img])
And you'll be getting even more lifting in! You're gonna be super swole bro!
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[QUOTE=pastorpritch;865339471]Wow cool about the PT stuff :) Congrats? :p[/QUOTE]
Thx Pritch.
[QUOTE=fittofattofit;865352101]Hey big DE!
2 inches above ATG is still way deeper than most of us squat, so impressive work for day 4 on the Smolov
As for the inner elbow problem - they call that golfer's elbow (I have that on the right - I just work around it). Bummer, but it should settle if you find the exercises that don't aggravate it
And great news on getting the PT position - that sounds like a great job! Would you be doing that full time or as part of the regular work?
(Less shift work though![img]http://www.clicksmilies.com/s1106/grinser/grinning-smiley-003.gif[/img])
And you'll be getting even more lifting in! You're gonna be super swole bro![/QUOTE]
Yup thats it, been so long sice it bugged me i forgot about it. I snapped it up climbing in roof trusses about 15 years ago. I think the bb rows caused it to flare up again, i do not have any strength loss but it hurts like hell to curl or straighten out my arm and turn my hand counter clockwise.
Its a collateral duty that i can be called on at any time to train new recruits. Its a 90 day at a time gig and pretty much the only benefits are banking a lot more working 40 hrs a week instead of 50 and having nothing to do on downtime but train. :).
The facility is outrageous but it is in a middle of nowhere shythole area of new mexico.
Almost forgot one more beni, gym has bells from 5 to 150. :). Party time.
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One more benefit: 'officer' dips will be alt more work for your tris than 'wifey' dips!;)........
.......And I'm jealous --- I dream of DBs that weigh more than 100 lbs!
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[QUOTE=fittofattofit;865394431]One more benefit: 'officer' dips will be alt more work for your tris than 'wifey'[/QUOTE]
...which is NOT a big benefit for the wifey.
Who will be 2200 miles away ;)
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Congrats on the PT Instructor gig..:cool:
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Looks like you will be creating a lot of WMD's as an instructor, congrats :D
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[QUOTE=fittofattofit;865394431]One more benefit: 'officer' dips will be alt more work for your tris than 'wifey' dips!;)........
.......And I'm jealous --- I dream of DBs that weigh more than 100 lbs![/QUOTE]
Lol,
[QUOTE=30MileMarie;865406161]...which is NOT a big benefit for the wifey.
Who will be 2200 miles away ;)[/QUOTE]
U worry too much. Haha.
[QUOTE=lonniej;865720211]Congrats on the PT Instructor gig..:cool:[/QUOTE]
Thx Lonnie
[QUOTE=ampUP11;865859221]Looks like you will be creating a lot of WMD's as an instructor, congrats :D[/QUOTE]
Ha! The first one is going to be a matroom induced projectile vomit bomb. Lofl.
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Nutrition
Cals 2332
Fats 54
Carbs 252
Protien 205
Weighed in at 179.5 this morning. Wtf, can still see abs so i guess its all good.
Arms are both over 16" now cold and legs gained 1/2" (23") in the past 50 days. I think they have a slight perpetual pump type thing going on tho with all this squatting. Lol
Smolov week 2 day 1
70% + 20# (240) 9 sets of 4 reps. Atg and fairly easy.
Shoulders and calves
Seated db press cluster with squats
75x5
80x5
85x3 > 70x3. Stuck here at 85. If i am still stuck next week i will switch to bb presses for a few weeks.
Compound lateral luster with squats
60x5
70x5 too heavy
65x5
Seated calve raise cluster with squats and bb shrugs
Calves
145x8
190x8
235x3 > 190x3
190x8x3
Bb shrug
225x5
315x5. Too heavy
275x5.
Db shrug all reps 2 second hold
100x10x3
Started running again. Yesterday i did 1.5 miles in 12 minutes before training and today i was a bit faster and ran after training. I have about a month to get it to 11 mins 20 seconds or less. Shouldnt be a prob at all, it just sucks cuz cardio is not what i wanna be doing right now so im gonna take it slow and not worry about getting the time too much lower than 11 minutes.
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180lbs and still with abs - definitely going in the right direction - deserving of being called 'big DE'!
You'd have to be packing on muscle with all the smolov work as long as you keep fuelling yourself
So with all the 'clusters' in between, how long did you take between smolov sets? It looks like a good idea to get that recharge time while hitting the shoulders - the only problem is I'd be worried about losing my squat rack when I did a shoulder set
DB pressing 85 is still very strong in my book, so nothing to worry about there, and you might expect some lift progress to slow or stop while your body is dealing with the trauma from the smolov! If you are adding muscle and your squatting gets way stronger, then that should be success enough. You'll probably find that when you stop the smolov, your other lifts , especially deads, will rocket
And fitting in cardio on top of the smolov! [img]http://www.clicksmilies.com/s1106/sprachlos/speechless-smiley-012.gif[/img]
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I pretty much have figured out my squatting problem and have been reading up on Smolov. I think I am gonna give it a try, at least do the first cycle of it and see how it works for me.
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Thx Fit.
No prob with losing the squat rack, gym is almost always empty and in the last 10 months going 5-6 days per week ive only seen 1 other guy squatting (not even 1/2 reps lol).
Time between in around 2-3 minutes. Just long enough to do a set of something else in between.
Very good point on the squats taking away from other lifts, i didnt think of that.
I am suprised the abs are still around also, theyre blurry but still there. legs are growing like mad :).
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[QUOTE=metalmullisha;865924441]I pretty much have figured out my squatting problem and have been reading up on Smolov. I think I am gonna give it a try, at least do the first cycle of it and see how it works for me.[/QUOTE]
Dude i read in your log where someone said to pick a spot near the ceiling and keep eyes on it while squatting and it will keep you from leaning in. Tried it and almost fell on my fuggin face. Lol.
The introductory weeks of the program where harder for me than the actual program so far. Mostly due to the initial shock of aquatting 4 days a week i think. Its a good program bro imo. Dam legs are blowin up and its not designed for growth. Sessions are short enough so you can train most of your normal split along with the smolov also. I give it a win.
What was causing you to bend forewards?
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[QUOTE=DstryEvrytng;865926861]Dude i read in your log where someone said to pick a spot near the ceiling and keep eyes on it while squatting and it will keep you from leaning in. Tried it and almost fell on my fuggin face. Lol.
The introductory weeks of the program where harder for me than the actual program so far. Mostly due to the initial shock of aquatting 4 days a week i think. Its a good program bro imo. Dam legs are blowin up and its not designed for growth. Sessions are short enough so you can train most of your normal split along with the smolov also. I give it a win.[/QUOTE] Yeah, our strength coach back in high school had us pick a point high on the wall and focus on that. I think its more for keeping the back straight, but IDK.
I Look forward to using this program and see how it works for me. Im still gonna kill it on DL's or try to anyways. I think that getting my squat up to par will really help get my DL #s up.
What kind of gains have you made on it so far?
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[QUOTE=metalmullisha;865928181]Yeah, our strength coach back in high school had us pick a point high on the wall and focus on that. I think its more for keeping the back straight, but IDK.
I Look forward to using this program and see how it works for me. Im still gonna kill it on DL's or try to anyways. I think that getting my squat up to par will really help get my DL #s up.
What kind of gains have you made on it so far?[/QUOTE]
Half inch on the legs. Lowl.
Have done sets working up to 95% of my 1 rm and then killed the 95% atg a few times. I am guessing i should hit 340 or 350 on the 1 rm reset in 2 weeks. Idk, it sounds like way too huge a jump but ive read a ton of guys are adding around 50 pounds to theyre 1rm half way through the program. Im gonna find out ferreals pretty soon.
I know it is gonna help my dl as the bottom is my weak point but no matter where you get stuck on a dl more leg strength has to help. More momentum = less work on the remainder of the movement. I am pretty sure i will hit the 500 dl rather easily when i get finished with smolov squat program. I have also read a lot of guys dl's have went up after the squat program while doing 0 dl's for the twelve weeks.
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It saddens me how big my legs (26-27 inches) are and how little i squat.
They will be as strong as the look, soon....lol