**Groundhog Training Journal (Pics)**

[07hudson]

Nice lunges man, I always hated them

[wabeer1]

Awesome volume on the lunges - I got lazy and started doin stationery bb.
Wheels also copped a hammering also from ATG's browski

[Groundhog2109]

Originally Posted by 07hudson

Nice lunges man, I always hated them

thanks bro! I like them because i hate squats - always scared Im going to get stuck under the weight and then it will crush me.

Originally Posted by wabeer1

Awesome volume on the lunges - I got lazy and started doin stationery bb.
Wheels also copped a hammering also from ATG's browski

ATG is ROUGH - my hammies are usually really tight so I cant get ATG without back rounding. got any tips?

Shoulders/Arms

Seated DB Press - 30x12, 45x12, 45x10, 45x8, 45x6

DB Curl - 40x12, 40x8, 40x6, 35x8

Lat Raise - 20x10, 20x8, 20x6, 10x8

Situp Decline - 10, 10, 10

Upright Row - 60x10, 70x6, 70x6

Concentration DB Curl - 25x8, 25x6, 25x5

Back

Low Row - 120x16, 160x8, 160x8, 160x8

Rope Good Morning Pull - 100x8, 100x8, 100x9, 100x5 (pretty sure my form on this was completely fuked up)

Lat Pulldown - 100x8, 100x10, 100x10, 100x8

T-Bar Row - 55x12, 55x10, 55x8

Have decided to start bulking for the winter. Current weight is about 193 - want to get to 220 and then cut to like 210. Not sure how realistic that is but I definitely aiming high, and of course not dirty bulking - don't want to end up looking like a fat fuk!!

[wabeer1]

Likin the selection of your lifts and rep ranges...back into it Sir!

I love uprights and cycle BB with DB - to mix it up. Also, high pulls are awesome and makes for an interesting change to Uprights.

With ATG's, my advice is to start light and work on volume numbers and gradually the hammies will loosen -had the same problem. I really focus on suckin in the gut and pausing for a quickie before going up and try to control the movement. Overheads have helped me with the form and power.

[Groundhog2109]

Originally Posted by wabeer1

Likin the selection of your lifts and rep ranges...back into it Sir!

I love uprights and cycle BB with DB - to mix it up. Also, high pulls are awesome and makes for an interesting change to Uprights.

With ATG's, my advice is to start light and work on volume numbers and gradually the hammies will loosen -had the same problem. I really focus on suckin in the gut and pausing for a quickie before going up and try to control the movement. Overheads have helped me with the form and power.

impressed you can do overhead squats mate. I don't have the shoulder flexibility to do those at all - just cant get the bar up straight above head even if I shrug and hold. thanks for the tips on the ATG squats

[07hudson]

6'1 220 you should be pretty damn big!!

[Groundhog2109]

Originally Posted by 07hudson

6'1 220 you should be pretty damn big!!

haha thats the plan man. get big or go home.

Chest

Barbell Bench - 225x4, 225x4, 225x5, 235x3, 185x6

Incline Dumbbells - 75x7, 75x6, 75x6

Hammer Decline - 180x7, 230x8, 270x4/230x4, 230x5

Weighed myself and I was down a pound - AHHH. I need to eat more when bulking, always forget this. Grocery shopping time this weekend!!

[07hudson]

Bulking is hard for me. I'm flat broke right now and I eat us out of the house so there is NEVER anything to eat. I think I thawed out some cheese raviolis the other night and nuked the hell out of them lol.

[Groundhog2109]

Originally Posted by 07hudson

Bulking is hard for me. I'm flat broke right now and I eat us out of the house so there is NEVER anything to eat. I think I thawed out some cheese raviolis the other night and nuked the hell out of them lol.

arent you still in college brah? load up on cafe food FTW! For me, I just eat when Im hungry but I dont get hungry very often so unless I make an effort to eat a lot more, I just forget and stay at the same weight.

[07hudson]

I'm not on a meal plan, don't live on campus.

[wabeer1]

I have gained close to 20lbs since April and managed to hover bf below 10% but can totally relate to feeding the system and challenges of volumes of food and timing. Couple of quick tips that have made a big difference, stock up heaps on cans of tuna (cheap and noice), peanuts, yoghurt and oats (bircher muesli) & egg white omelets. All these foods are high nutrients you need to grow and also light on smackers!

Also, looks like you firin chest back a bit....next week I want moooooaaar!

[Groundhog2109]

Originally Posted by wabeer1

I have gained close to 20lbs since April and managed to hover bf below 10% but can totally relate to feeding the system and challenges of volumes of food and timing. Couple of quick tips that have made a big difference, stock up heaps on cans of tuna (cheap and noice), peanuts, yoghurt and oats (bircher muesli) & egg white omelets. All these foods are high nutrients you need to grow and also light on smackers!

Also, looks like you firin chest back a bit....next week I want moooooaaar!

yeah I definitely want MOOOOOOOAR too hahaha. I need to eat more to get stronger I get that now. Just had some ribs and chicken. Lifts are gonna SKYROCKET this winter.

Legs

Squat - 185x5, 225x5, 225x5, 225x5, 135x10

Deadlift - 185x5, 235x5, 255x5

Walk/Run - 5 minutes

Back to 225's on squat, now just gotta pull that up. Wanted to do more volume but I was winded I think its cuz I worked out in the morning and didnt get enough to eat in. But I still feel like the workout kicked my ass because the 2 exercises I did worked entire body.

[07hudson]

Good leg workout, where do you workout at?

[Groundhog2109]

Originally Posted by 07hudson

Good leg workout, where do you workout at?

I work out at a gym right next to my house. pretty decent place, got everything I need! no chains tho

[07hudson]

Just noticed, you joined after me and you have over 5000 posts compared to my 2200 lol, how? Or what section did you post in a lot

[Nom Z]

I miss NYG

What up brah?

[Groundhog2109]

Originally Posted by 07hudson

Just noticed, you joined after me and you have over 5000 posts compared to my 2200 lol, how? Or what section did you post in a lot

when I first joined, I would post a lot in the misc and in workout/exercise forums. now dont really come on here or post so much. but yeah, strong no life first 1-2 months I was on here haha

Originally Posted by Nom Z

I miss NYG

What up brah?

sup man. yea watever happened to that dude? real cool guy haha.

[Nom Z]

Originally Posted by Groundhog2109

when I first joined, I would post a lot in the misc and in workout/exercise forums. now dont really come on here or post so much. but yeah, strong no life first 1-2 months I was on here haha



sup man. yea watever happened to that dude? real cool guy haha.

Got permabanned and move on to some other forums, not sure where he posts now...

Just saw your journal and was reading up on what you were doing.

[Groundhog2109]

Originally Posted by Nom Z

Got permabanned and move on to some other forums, not sure where he posts now...

Just saw your journal and was reading up on what you were doing.

i c. one too many ass pictures eh? lol. well good to have u here brah - always nice to have another reader. u got a journal urself?

[Nom Z]

Originally Posted by Groundhog2109

i c. one too many ass pictures eh? lol. well good to have u here brah - always nice to have another reader. u got a journal urself?

Haters gonna hate, lol.

Ya, 5/3/1 journal in the PL section: http://forum.bodybuilding.com/showth...hp?t=119656401

Why the low reps and volume when I assume you're trying to bodybuild and bulk up?

[Groundhog2109]

Originally Posted by Nom Z

Haters gonna hate, lol.

Ya, 5/3/1 journal in the PL section: http://forum.bodybuilding.com/showth...hp?t=119656401

Why the low reps and volume when I assume you're trying to bodybuild and bulk up?

I dont know. Im going for strength right now cuz everyone whos big lifts big and my lifts are pretty crappy right now. I dont really know any dude thats jacked and can only do 225x5. they usually looking at like 315x8 so thats why. I wanna look like this dude and his lifts are all pretty insane...315+ Bench, 500 DL, 400 SQ

http://bodyspace.bodybuilding.com/Eightpak/

[Nom Z]

Originally Posted by Groundhog2109

I dont know. Im going for strength right now cuz everyone whos big lifts big and my lifts are pretty crappy right now. I dont really know any dude thats jacked and can only do 225x5. they usually looking at like 315x8 so thats why. I wanna look like this dude and his lifts are all pretty insane...315+ Bench, 500 DL, 400 SQ

http://bodyspace.bodybuilding.com/Eightpak/

Legit physique for sure. Some of his lifts look like E1RM's, especially since he's a bodybuilder. Can't really trust them bc my E1RM's put me at 400+ SQ and 500+ D.

Good luck brah, you'll def gain size lifting and eating heavy. That's my plan as well.

[wabeer1]

Congrat hog on hittin back on 225 on squats. Dead & Squats = inflict lotsa damage

What's the weather like in you side of the world, gettin cold?

[Groundhog2109]

Originally Posted by Nom Z

Legit physique for sure. Some of his lifts look like E1RM's, especially since he's a bodybuilder. Can't really trust them bc my E1RM's put me at 400+ SQ and 500+ D.

Good luck brah, you'll def gain size lifting and eating heavy. That's my plan as well.

Thanks bro!! Best of luck to u too - ill be following ur progress as well

Originally Posted by wabeer1

Congrat hog on hittin back on 225 on squats. Dead & Squats = inflict lotsa damage

What's the weather like in you side of the world, gettin cold?

Thanks P. It def is getting colder but no snow yet! I definitely am considering getting a tarp for my car so I won't have to deal with cleaning snow and scraping ice off windows before work - that's prolly my least favorite thing bout the winter - but u wouldn't kno about that would you!?

shoulder/arms

Db press - 45x5, 55x8, 60x8, 65x4, 65x4

Barbell curl 85x6, 85x5, 85x5

Iso hammer shoulder press - 140x10, 180x7, 200x3, 180x6

Rope curl/face pull - 100x12/70x18, 115x9/85x14, 130x6/100x10

Standing db press/db shrug - 30x12/80x8, 30x9/80x9, 30x9/80x9

Handstand - FAIL lol couldn't even balance

Rear delt db - 20x14, 30x7, 30x8

Rear delt machine - 110x12, 130x6, 130x5

Went BEAST MODE on the db presses lol never pressed that much before so pretty stoked about that. Slept really well this weekend as well so I think that rest makes a huge difference for me as that was never my strong point!

[Groundhog2109]

Back

Pullups - 7, 6, 10x3, 5, 3

BB Row - 95x13, 115x10, 115x9, 135x5

Lat Reverse Pulldown - 100x9, 100x11, 100x10, 100x10

SOOO tired today. Went out drinking with buddies until 4AM and then had work next morning at 8. gonna get a lot of rest tonight and hit chest hard tomorrow.

[07hudson]

Dammnnnnn , hit the shoulders hard the other day man. Keep it up, drinking on a tuesday? Lol, u aren't from missouri are you?

[wabeer1]

LMAO drinking on a school night and smashin the iron the next day, just repped ya for dis (cool have some recharge )

Good work on the beastly DB presses for shoulders, awesome work and likin the magic of your workout that day.

I think he would not be missourian, could even be Aussie - land of booze!

[Groundhog2109]

Originally Posted by 07hudson

Dammnnnnn , hit the shoulders hard the other day man. Keep it up, drinking on a tuesday? Lol, u aren't from missouri are you?

yeah felt great to hit shoulders so hard! I have actually never been to missouri before tho I have friends from st. louis. would like to go someday, hear its not so bad.

Originally Posted by wabeer1

LMAO drinking on a school night and smashin the iron the next day, just repped ya for dis (cool have some recharge )

Good work on the beastly DB presses for shoulders, awesome work and likin the magic of your workout that day.

I think he would not be missourian, could even be Aussie - land of booze!

or I could just be a party machine. and dude ur avi is missing!

Chest

Barbell Bench - 185x4, 235x3, 235x4, 235x4, 185x7 (bar is so HEAVY)

Incline DB Press - 80x4, 80x5, 80x6

Machine Fly - 14x8, 10x12, 10x13, 10x13

Pushups - 25, 15

[Nom Z]

Nice benching brah, I need to get up there.

[07hudson]

Solid benching man, I feel like every1 is passing me Oh well I've got my diet now, I'll be catching up soon!!!