Steve's 08 Journal - 18 by 16

[sbgerber]

Originally Posted by xquick

another killer workout steve. awesome that u got in their with your wife for a fun lift. Nothing like lifting at a gym when its dead, having the place practically to yourself is great.

enjoy the days off. what is the 4 hr ride?

Road cycling. My older daughter is a competitive cyclist so I train with her.... I try, she is much faster than me.

[derickonfire]

Damn steve, great lifting on the deads! Can't wait to see some videos.

Do you mind telling what you do for a living? I'm trying to get ideas for my life =/
I'm young, in college but have no real desires atm that are concrete, except the fact that I want a family.
I bet that's amazing have a daughter.

[!ban_dit]

Too much noise at the gym!!! You're a "Grunter"!!!! Oh Man Stevie!!!!....that costs 25 cents in the "grunt and mirror spittin'" jar at my gym! That does it....I'm goin out and buy me some "grips" just like you 'youngins' are doin.......gramps "bandit".

[smallguyjoe]

Yo, Steve!!! Congratulations on the 385 lbs deadlift!!!! That is awesome, man

405 lbs is gonna be sweet!

That's some heavy weight, bro Great work

[xquick]

road cycling, cool. That's awesome that u get out there and train with your daughter

[sbgerber]

Originally Posted by derickonfire

Damn steve, great lifting on the deads! Can't wait to see some videos.

Do you mind telling what you do for a living? I'm trying to get ideas for my life =/
I'm young, in college but have no real desires atm that are concrete, except the fact that I want a family.
I bet that's amazing have a daughter.

Thanks man. I'll PM you on my life.

Originally Posted by !ban_dit

Too much noise at the gym!!! You're a "Grunter"!!!! Oh Man Stevie!!!!....that costs 25 cents in the "grunt and mirror spittin'" jar at my gym! That does it....I'm goin out and buy me some "grips" just like you 'youngins' are doin.......gramps "bandit".

It is not that I am a grunter, it is that if the weights make too much noise/vibration when they slam back down (you know, 315+ hits kinda hard coming back down), it sets off the "Lunk Alarm" (no joke) and a siren sounds. It is absolutely crazy. The only reason I even have a membership there is that is is 5mins from my house and $19 month.

... I know you know also this Geoff, I am just explaining for everyone else.

Originally Posted by smallguyjoe

Yo, Steve!!! Congratulations on the 385 lbs deadlift!!!! That is awesome, man

405 lbs is gonna be sweet!

That's some heavy weight, bro Great work

Thanks Joe. I am just trying to keep up with you! You and I where close on alot and then you just exploded with crazy strength .... and don't forget, you are the one who got me going with the deads. When I finally hit 405lbs, I'll dedicate it to you bro!

Originally Posted by xquick

road cycling, cool. That's awesome that u get out there and train with your daughter

Thanks man. Yeah, it is fun.

[sbgerber]

I went jogging with some buddies. We jog laps on a 1/2 mile circuit course. Every quarter mile we stop and do either pullups superset'd with pushups and then at the other quater mile we do abs/core.

We jogged 5 laps and walked 1 lap.

I got in pullups of 15,12,10,10 reps x BW and Pushups 30 x BW x 4 sets. Also got in Planks, crunches, leg raises, and Planks with arm raises.

It was a pretty tough little workout. Took about an hour. I am cycling tomorrow evening so I will take tomorrow off from the gym. I might hit some gripper work tomorrow though.

[jacked in MI]

Killer work with the deads!

You are a machine!

-Jeff

[xquick]

sounds like a fun cardio session steve. always cool to mix in those BW exercises like that, enjoy the ridin tomorrow

[sbgerber]

Originally Posted by jacked in MI

Killer work with the deads!

You are a machine!

-Jeff

Thanks Jeff. How is training going for you?

Originally Posted by xquick

sounds like a fun cardio session steve. always cool to mix in those BW exercises like that, enjoy the ridin tomorrow

It was ok ... I still like the weights better

[sbgerber]

I got in a 1hr 40minute ride. Pretty fast pace, did a couple hard intervals.

[sbgerber]

Incline Bench

BAR x 12
95 x 12
135 x 10

185 x 5
205 x 5
210 x 5
185 x 8
135 x 15

The last three sets where each to just about failure, it really took alot out of me

Dips

BW x 10
+45 x 8
+45 x 8
BW x 13

I was pretty spent from the previous exercise, the plan was to try 135, not even close, my chest was just fried from three sets to failure in a row

DB Bench

60 x 10.5 F

DB Incline Bench

60 x 14.5 F

Reverse Grip Independent Arms Pressdown (?)

40 x 10
60 x 8 FF

Pec Dec

105 x 14 FF

Smith CGBP

135 x 10 - 2 sec pause on chest
185 x 0 - uh, failure
135 x 8 - 2 sec pause on chest

I was just too fried

Smith Calf Raises

135 x 25
135 x 22
135 x 15
135 x 15

40 Degree Leg Press

270 x 12
450 x 10
630 x 10
720 x 10
810 x 6
810 x 6

Nothing to failure, legs felt pretty strong

40 Degree Calf Press

360 x 10
360 x 9
360 x 8
360 x 6

Overall, good workout. Because I was tired from the first exercise and dips did not go well, I decided to jus tgo Yates/Mentzer style with one set to failure. Can't go wrong there.

[xquick]

:jawdrops:

wow, crazy workout steve. i can imagine ur chest was fried after that volume and weight on the incline,

next time you'll have to give those dips a shot at 135, but even without them that is one heck of an impressive day training. great!!

[derickonfire]

Dang nice workout Steve!

Do you take any intra-workout nutrition?

Maybe ya can find something to give you a bit better muscle endurance?

[sbgerber]

Originally Posted by xquick

:jawdrops:

wow, crazy workout steve. i can imagine ur chest was fried after that volume and weight on the incline,

next time you'll have to give those dips a shot at 135, but even without them that is one heck of an impressive day training. great!!

Thanks bro. I might try dips first next time.

Originally Posted by derickonfire

Dang nice workout Steve!

Do you take any intra-workout nutrition?

Maybe ya can find something to give you a bit better muscle endurance?

Good question, I use to take BSN NoXplode. I took that for about 4 months, stopped a month ago. LAtely I have just been taking a BCAA, Glutamine, Gatorade powder mixture (during the workout). If I notice a trend, I might go back to NoXplode. I think my tiredness might have had more to do with my crazy workouts I have been doing lately and no giving my body enough recovery. I have gotten solid results on a 5 day split 7 days recovery cycle, I might start to take a closer look at my workouts and make sure I am truely getting the recovery i need. I like the NoXplode but I found I got the best results off three scoops ..... and then I stayed up all night. Good observation thou Derick, see, now you got me thinking abotu the things that really matter, rest, recovery, nutrition!

[derickonfire]

Also check out Xtend or Purple Wraath.

How much BCAA are you taking?
Lately I've been taking 15-25g pre and intra workout, and 6g leucine post.. and I've noticed some good energy increase and better recovery in between sets.

On my next order I plan on going with some Purple Wraath, 2-3 scoops, and then 6-9g leucine post-wo.
PW contains Beta Alanine also, which I've been taking in bulk (Primaforce, about 6g a day) and have noticed awesome results.

Just some ideas.

[smallguyjoe]

Dude, that workout is CRAZY!!!!

I have trained like that - sort of - and it was great for about 1 month and then I needed to back off a bit. Maybe ya may need to back off for a little. I dunno. Great #'s though, buddy

[sbgerber]

Originally Posted by derickonfire

Also check out Xtend or Purple Wraath.

How much BCAA are you taking?
Lately I've been taking 15-25g pre and intra workout, and 6g leucine post.. and I've noticed some good energy increase and better recovery in between sets.

On my next order I plan on going with some Purple Wraath, 2-3 scoops, and then 6-9g leucine post-wo.
PW contains Beta Alanine also, which I've been taking in bulk (Primaforce, about 6g a day) and have noticed awesome results.

Just some ideas.

I take two "scoops" worth. 5 grams a scoop. so my typically mixture is 10grams glutamine, 10grams bcaa, 20grams sugar. It is actually my post workout slammer but I started just drinking it durning the workout since I stopped using the NoXplode. I'll check out the Xtend and Purple.

Originally Posted by smallguyjoe

Dude, that workout is CRAZY!!!!

I have trained like that - sort of - and it was great for about 1 month and then I needed to back off a bit. Maybe ya may need to back off for a little. I dunno. Great #'s though, buddy

It is funny Joe, I really do nto think it was that crazy. I just bonk'd on strength after the bench press. (?) why! why! ... maybe I was just tired, or maybe I need a better workout nutrition.

Thanks for the comments.

I think I am going to go do rack deads tonight to heal my ego from a bad workout Nothing lack rack deads for that!

[sbgerber]

Originally Posted by derickonfire

Also check out Xtend or Purple Wraath.

How much BCAA are you taking?
Lately I've been taking 15-25g pre and intra workout, and 6g leucine post.. and I've noticed some good energy increase and better recovery in between sets.

On my next order I plan on going with some Purple Wraath, 2-3 scoops, and then 6-9g leucine post-wo.
PW contains Beta Alanine also, which I've been taking in bulk (Primaforce, about 6g a day) and have noticed awesome results.

Just some ideas.

I also take German-American XC4 creatine (before and after workout) which has Beta Alanine too, it is a CEE not mono.

You got me thinking, I might start a No product again, I really had great workouts back then. I might bounce some ideas off you.

[smallguyjoe]

Training to failure will certainly take a lot out of ya

I'm not so sure that it's your workout nutrition that hurt ya, but maybe... what time of the day was this workout done? Have you been eating enough carbs and all? When and what was the last thing you ate before the workout?

[PVedda56]

how well do those work for forearms?

[sbgerber]

Originally Posted by smallguyjoe

Training to failure will certainly take a lot out of ya

I'm not so sure that it's your workout nutrition that hurt ya, but maybe... what time of the day was this workout done? Have you been eating enough carbs and all? When and what was the last thing you ate before the workout?

Good questions. I think I need to review my diet altogther. i have been kinda slacking waiting for my wife's cut to start to really get on a solid schedule. My diet has not been too good lately, mainly just under eating. Not crap food or anything, just not enough and not at the right times. I couldn't tell you what I ate before my workout. ahhhh, crap diet!

Originally Posted by PVedda56

how well do those work for forearms?

CoC's are great, you will like them, remember thou, if you want popeye forearms, wrist curls, hammer curls, reverse curls will get the job done. However, if you want to "enhance" the forearms AND have a crushing grip that can go RAW on deads at crazy weight or RAW on anything for that matter, CoC is where it is at. As just a pure forearm developer, I woudl not recommend CoC, the grip muscles are just nto the same as the muscles you build with direct weighted exercises, I hope that helps.

[xquick]

i had the same problem with NO, I was up to 3-4 scoops
what flavor were u using?

[sbgerber]

Originally Posted by xquick

i had the same problem with NO, I was up to 3-4 scoops
what flavor were u using?

Fruit Punch NoXplode

I liked it. It just keeps you up all night. All you guys thou have me convienced I need to get back on something. Have you tried the CL White Flood?

[Ben_Sh]

Looks like things are going good in here! Sorry I havent been able to stop by more, its been pretty busy lately.Wow just saw how close you are to a 405 dead good job man! I should be posting more often now. Keep it up.

[sbgerber]

Ok, so I got my act together after work. Went home and had a decent meal. samon, brown rice, & some steamed broc. (helps to have a BB for a Wife because she is always cooking healthy, I just gotta slow down or speed up enough to take advantage). I picked up an energy drink (speed stack by ABB) and downed my XC4. I was ready to lift. Fueled and popping from the Speed Stack (plus a Jet Fuel tab I popped ). Yes, I was determined to go have a good workout and not screw around. I decided I would go heavy and to failure on basically every exercise except Rack Deads. I used my old Mentzer style of training with basically just one set. It felt great. Very pleased with todays session.

Parallel Wide Grip Lat Pulldown

75 x 20
105 x 15

165 x 13 Form Failure (FF)

Parallell Close Grip Pulldwon

195 x 10 FF

That set hurt

Rack Deads

135 x 10
225 x 8
315 x 8
365 x 6
405 x 6 - max reps 4 lbs
455 x 2.5 FF - max lbs

That was fun, the bar was actually bending which was cool, I used straps the entire way but no belt

Straight Arm Lat Pulldown - New Exercise

55 x 15 FF

Not sure about these

Parallel Medium Grip Pullup

BW x 7,2,2,2,1,1,0

I rested 2 secs between each group of reps

Parallel Medium Grip Low Cable Seat Row

130 x 15 FF

Standing DB Curl

50 x 7 FF

Standing EZ Curl

80 x 12 FF - not really form failure, more like Pain failure, I just couldn't take another rep

Drove Home

5 - 10mins

Grip, Sledge Hammer Work

CoC #1 bunch of reps to failure
8lbs Sledge 2 sets of each exercise (3 different exercises) to failure



Well, there you go. A solid session. Finished up, downed my post workout Glutamine, BCAAs, Gatorade and XC4 tabs plus 25grams of Whey. thanks for the input from everyone. I need to get my supps and diet back up to speed. Today was not perfect but it certainly made a difference prep'ing the body correctly prior to the workout.

[sbgerber]

Originally Posted by Ben_Sh

Looks like things are going good in here! Sorry I havent been able to stop by more, its been pretty busy lately.Wow just saw how close you are to a 405 dead good job man! I should be posting more often now. Keep it up.

What's up Ben? How is everything going? You still in Texas (?) or was it CA? Thanks on the Deads, I am close... but man, it is a fine line between say 385 and .... 386. 385 feels about right at my limit. I might try 405 next dead session, not sure. Maybe better to try 395. I travel next week (all week) so no lifting. But when I come back I should be well rested. So maybe not my first dead session back but within the next 2 or 3 I might attempt it. Thanks for stopping by, I'll be checking out your journal now that i know "Ben is back"!

[Ben_Sh]

Originally Posted by sbgerber

What's up Ben? How is everything going? You still in Texas (?) or was it CA? Thanks on the Deads, I am close... but man, it is a fine line between say 385 and .... 386. 385 feels about right at my limit. I might try 405 next dead session, not sure. Maybe better to try 395. I travel next week (all week) so no lifting. But when I come back I should be well rested. So maybe not my first dead session back but within the next 2 or 3 I might attempt it. Thanks for stopping by, I'll be checking out your journal now that i know "Ben is back"!

Things are going good, still in CA I started a cut and got done to 174, figured out how im going to go about that, but im going to start a bulk and just maintain around 180 with a lower bodyfat than I was before. My measurements stayed the same while my waist and bw went down. I haven't done deads in awhile I may do them next back day.

I'm going to try to go to the Iron Man in LA should be pretty fun to see some professional bodybuilders and get free supps and stuff!

[sbgerber]

Originally Posted by Ben_Sh

Things are going good, still in CA I started a cut and got done to 174, figured out how im going to go about that, but im going to start a bulk and just maintain around 180 with a lower bodyfat than I was before. My measurements stayed the same while my waist and bw went down. I haven't done deads in awhile I may do them next back day.

I'm going to try to go to the Iron Man in LA should be pretty fun to see some professional bodybuilders and get free supps and stuff!

Oh man, that is awesome that you get to go see the Ironman. You gotta get some good pics of you with some of the Pro's and post them for us. Give us all a report of the show.

My wife and I went to a show back in October, if was the South Eastern(Nat qualifier). they brought in Phil Heath to guest pose. He said he was in the middle of his bulk, he was still ripped thou, just really really full. It was amazing to see somebody that big up close. He was pretty cool too, seemed like a nice guy, fairly grounded. I know the Pro's got there special supp's (not for me) but I still have a huge amount of respect for the guys and gals at that level. They are just amazing to see. Post some pic's/report for us Ben!

[xquick]

Originally Posted by sbgerber

Fruit Punch NoXplode

I liked it. It just keeps you up all night. All you guys thou have me convienced I need to get back on something. Have you tried the CL White Flood?

gotcha. fruit punch was my second favorite, i loved the blue rasp. I have since switched over to White Flood, I like it a lot.

Workout looked really good. sounds like u were pumped and jacked for it and with some good food in you were really ready to go. Nice change of style not taking anything to complete failure.