BLUNT \ The Average Comeback

[nwskier]

huge rows as usual. why not throw in some pendlays or bb rows so you can move some real heavy weight? (not that 150 isn't fk'n heavy!)

great to see the shoulder hanging tough and pressing pain free

are the pulldowns on the plate-loaded hammer strength set up?
that's one of my favorites for both uh, oh, and hammer grips

[BluntD]

Originally Posted by demike

Killing the workouts B, good work. Those bottom ups I bet were tough. Did you start from sitting on a box from the bottom or just in the bottom position of a regular back squat?

Bottom position of a regular back squat.

I need to work on these more but I could see them being pretty beneficial.

Originally Posted by nwskier

huge rows as usual. why not throw in some pendlays or bb rows so you can move some real heavy weight? (not that 150 isn't fk'n heavy!)

great to see the shoulder hanging tough and pressing pain free

are the pulldowns on the plate-loaded hammer strength set up?
that's one of my favorites for both uh, oh, and hammer grips

I've debated throwing in a BB row again, but the truth is that I just don't like BB rows. I think a majority of people cheat on them much more then they want to admit, and they just have never given me the same kind of back stimulation anywhere close to DB rows.

Pulldowns are on a regular pin-stack of weights. I wish I had a hammer strength plate-loaded setup.

[BluntD]

SHOULDERS/ARMS - 11/4/09

Previous Workout

Star Trac Maxrack Seated OH Press
135x5
155x5
185x5
205x5
205x4

Seated BB Shoulder Press
135x5
155x5
165x5
175x5
185x5

--

Seated DB Curls
50x12
50x12

Standing WG BB Curls
115x12
115x10

One Arm EZ Bar Spider Curls
40x8
40x8

CGBP
205x5
225x5
245x3
255x2

Seated EZ Bar OH Extensions
125x5
125x5
125x5
125x8



-heavy shoulders/triceps, light biceps
-lots o shoulder pressin today..going to start bringing back regular BB presses again
-seated DB curls are a lot harder then the standing variety, that's for sure. glad I started off with the 50's.
-switched to straight bar WG curls over the EZ version
-seated OH extensions (french press) are really going well that I knocked out 3 extra reps on the last set just for the hell of it, and thankfully my right elbow is holding up *knock on wood*

[nwskier]

Wow Mr. B, strong shoulder pressing there!

look forward to seeing more of that regular BB pressing. I take it the shoulder is feeling quite good these days.

nice work on those CGBPs too. that's one lift that I still can't get my shoulder to agree to
your strength is starting to really fire up man!

x2 on the hammer strength plate loaded pull downs.

EDIT: everyone here is really pulling for the Phillies. Hope your team can deliver two more in a row!

[-Lucifer]

Originally Posted by BluntD

Seated BB Shoulder Press
135x5
155x5
165x5
175x5
185x5

Dayum!

[BluntD]

LEGS (Hypertrophy) - 11/5/09

Previous Workout

Box Squats
(lowest box setting - 13" high)
135x8
185x8
225x8
275x8
295x6

Smith Machine ATG Squats
135x10 (close stance)
135x10 (wide stance)
185x10 (cs)
185x10 (ws)
225x10 (cs)
225x10 (ws)

Lying Hamstring Curls
3 sets of 10

Leg Extensions
3 sets of 10

Seated Hamstring Curls
3 sets of 10

BB Glute Bridges
135x8
185x8
235x8



-after a lot of dicking around, I think this is going to be my new official hypertrophy leg workout. I realized I need to get back to exercises that suit ME best, when my legs were at their strongest I had plenty of machine work mixed in so I'm bringing that back. I can already tell a difference because my hams haven't felt like this in awhile.
-BB glute bridges felt great, I suggest you look them up and give them a shot.

[MWheatley]

Good call on switchin up the routine. Sometimes its hard to stop doing exercises that you enjoy doing and replace them with exercises you should be doing. For a long time i only did DB incline because i was weak on BB incline - i have gotten smarter over the past year and have been hitting my weak points harder than ever.

Solid strength like always good work man

[darinaldi]

Originally Posted by BluntD

BB glute bridges felt great, I suggest you look them up and give them a shot.

Negged for adjusting your workout based upon an article on T-Bag.

[nads786]

what are you legs measuring?

because you are moving some sick weight!

[BluntD]

Originally Posted by MWheatley

Good call on switchin up the routine. Sometimes its hard to stop doing exercises that you enjoy doing and replace them with exercises you should be doing. For a long time i only did DB incline because i was weak on BB incline - i have gotten smarter over the past year and have been hitting my weak points harder than ever.

Solid strength like always good work man

On the same token, sometimes you get stuck in the mindset that you should be doing something just because people on here make it seem like it's "neccessary". Anyone who's been doing this a long time knows that NO exercise is neccessary. Some are more beneficial, sure, but if it's not working for you then there's no need to keep doing it "just because".

This game is all about experimenting and finding what YOU respond best to.

Originally Posted by darinaldi

Negged for adjusting your workout based upon an article on T-Bag.

LOL.. I actually heard about the bridges in another journal, then read up on them in that TN article. I'm not a fan of the whole T-Bag "hardcore" attitude, but the exercise itself is actually pretty good. I'm curious to see if there will be any carry-over to my deadlifts, since I think my hams/glutes are a weak point.

Originally Posted by nads786

what are you legs measuring?

because you are moving some sick weight!

My legs are not very massive, to be honest. I don't think they could be any bigger then 25"; I don't know what's really supposed to be considered impressive size at my BW, if 25 is okay or not. I have genetically smaller legs and have had a harder time putting mass on them compared to building strength. I'm just happy that I no longer have those toothpick chicken legs I had when I was younger and they now look respectable. I've kinda given up on trying to build a ton of mass and just want to get them stronger; I'm sure some size will come with that.

I feel like my legs are decent strength-wise, but that they could be a lot stronger IMO. Unless a lot of people on here are listing their squats stats using dubious depth. That couldn't happen, could it?

[Turco]

Are you doing any lateral movement for shoulders? And how about them rear delts?

[BluntD]

Originally Posted by Turco

Are you doing any lateral movement for shoulders? And how about them rear delts?

I save the laterals and rear delt stuff for the light shoulder days. I've come to realize there's not much point in doing those types of things for low reps. Tend to get a lot of rear delt stimulation on back day when doing rows and what not as well, so it's not something I worry about on a weekly basis.


Besides, I'm not no bodybuilder so I don't needs to worry bout these things as much as someone like, say, you.

[gymratluke]

I think I'll try them bridges today! Good call...

[Turco]

You'll be getting on that stage sooner or later, sport.

[darinaldi]

Originally Posted by BluntD

LOL.. I actually heard about the bridges in another journal, then read up on them in that TN article. I'm not a fan of the whole T-Bag "hardcore" attitude, but the exercise itself is actually pretty good. I'm curious to see if there will be any carry-over to my deadlifts, since I think my hams/glutes are a weak point.

Glute bridges can be a good exercise, but I hate pretty much everything about T-Nation except Dan John, and the Glute Guy is no exception. "ZOMG, I tested my exercises on 4 people and got 1000% more glute activation. Usain Bolt would run faster if I trained his glutes. Ronnie Coleman would look better on stage if I trained his glutes."

[mjw8204]

Originally Posted by darinaldi

Glute bridges can be a good exercise, but I hate pretty much everything about T-Nation except Dan John, and the Glute Guy is no exception. "ZOMG, I tested my exercises on 4 people and got 1000% more glute activation. Usain Bolt would run faster if I trained his glutes. Ronnie Coleman would look better on stage if I trained his glutes."

+ whatever supplement they're pimping that particular week.

"My trainees have already added 20 lbs of muscle per glute after only two weeks on BroDiesel!!"

[BluntD]

BACK/CHEST - 11/9/09

Previous Workout

Rackpulls
(lowest pin setting, mid-shin)
135x8
225x8
315x8
405x8
435x8

Seated Cable Rows
(C HG)
260x12 (stack)
260x12

WG Chins
BWx16
+25x8

WG Pendlay Rows
135x10
205x10

--

BB Incline Bench Press
135x8
155x8
185x8
205x8
225x4
225x4

BB Flat Bench Press
225x2
235x2
245x2
255x2

DB Incline Flys
(40% incline)
60x6
60x6
60x6


-light back/heavy chest
-slowly but surely, pressing strength is getting stronger. I can feel I'm getting back to pre-injury days. one day at a time, one day at a time...

[Striver]

Originally Posted by BluntD

BACK/CHEST - 11/2/09

Previous Workout

Deadlifts
135x5
225x5
315x5
405x3
455x3
495x1
525x1

This shirt is for you



I just started heavy dead lifting again, love seeing the numbers you put up, great inspiration.

I'd love a 500 deadlift in a year of a half or so.

[nwskier]

Originally Posted by BluntD

WG Pendlay Rows
135x10
205x10

-slowly but surely, pressing strength is getting stronger. I can feel I'm getting back to pre-injury days. one day at a time, one day at a time...

Great to see the pendlays - how are you liking bringing those back? I've got good results both with narrow and WG stances.

love hearing the good news on the shoulder too! you've been making all the smart lifting moves so far and it's awesome to see you reaping the benefits! progress has been great there.

[Jorday]

Good stuff bro. I like the looks of that leg workout. Strong box squat work. I know from doing millions of box squats in the past that it takes a lot of strength to rep 300 on the box that low.

Nice pressing power as well man. 225 for reps on the incline press is awesome by any definition.

[BluntD]

Originally Posted by Striver

This shirt is for you

[img]http://rlv.zcache.com/you_magnificent_son_of_a_bitch_tshirt-p235052420322815097ooi3_400.jpg[img]

I just started heavy dead lifting again, love seeing the numbers you put up, great inspiration.

I'd love a 500 deadlift in a year of a half or so.

LOL..thanks man.

You will get there. Just take your time, stay dedicated, work hard, and it WILL happen.

Originally Posted by nwskier

Great to see the pendlays - how are you liking bringing those back? I've got good results both with narrow and WG stances.

love hearing the good news on the shoulder too! you've been making all the smart lifting moves so far and it's awesome to see you reaping the benefits! progress has been great there.

I wanted to get another width-building exercise in there on the light day. Like I mentioned before I'm not really a fan of BB rows, but a light varient with strict form for high reps can be beneficial.

Originally Posted by Jorday

Good stuff bro. I like the looks of that leg workout. Strong box squat work. I know from doing millions of box squats in the past that it takes a lot of strength to rep 300 on the box that low.

Nice pressing power as well man. 225 for reps on the incline press is awesome by any definition.

I need 6 more reps with that 225 before I begin to feel 'awesome' again.

[spirit3530]

Originally Posted by BluntD

LOL..thanks man.

You will get there. Just take your time, stay dedicated, work hard, and it WILL happen.



I wanted to get another width-building exercise in there on the light day. Like I mentioned before I'm not really a fan of BB rows, but a light varient with strict form for high reps can be beneficial.



I need 6 more reps with that 225 before I begin to feel 'awesome' again.

Take your anger out on the bar brah... it worked for me.

[BluntD]

Originally Posted by spirit3530

Take your anger out on the bar brah... it worked for me.

Heh, that's what I did on the last set of rackpulls

[-Lucifer]

Nice rack pulls and bench.

What is your deadlift max?

[BluntD]

SHOULDERS/ARMS - 11/11/09

Previous Workout

Seated DB OH Press
80x13
80x11
80x11

Seated DB Laterals
20x15
20x15
20x15

Seated Smith Shoulder Press
190x12
190x12
135x20

Face Pulls supersetted w/ UH BB Front Raises
3 sets of 12

--

CG EZ Bar Preacher Curls
105x6
125x6
145x5
125x6

Cable CG EZ Bar Curls
230x6 (stack +40)
230x6
230x6
230x6

Cybex Dip Machine
150x12
150x12

Standing EZ Bar OH Extensions
110x12
110x12

V-Bar Pressdowns
210x12 (stack +20)
210x12



-light shoulders/triceps, heavy biceps
-funny to think that not long ago, I was just getting back to pressing the 80's and struggling to handle 8 reps... the comeback train is definitely running on all cylinders.
-improvements everywhere else...GREAT day today.
-headed out of town for the next 4 days so I'll miss a couple WO's and basically take a "mini" break, but looking forward to keeping the train running full speed ahead when I get back!

[demike]

Choo choo! Good job man, I agree you are definitely moving in the right direction. Enjoy your mini break.

[mjw8204]

That's some impressive reppage for a "light" day on shoulders.

I expect to see a workout of mindblowing awesomeness when you return in a few days.

[BluntD]

Originally Posted by demike

Choo choo! Good job man, I agree you are definitely moving in the right direction. Enjoy your mini break.

Thanks mike. Slightly disappointed I'm going to miss legs tomorrow since I've been on a good roll lately, but I can't stomach forking over some ridiculous fee to use a gym for an hour.

Originally Posted by mjw8204

That's some impressive reppage for a "light" day on shoulders.

I expect to see a workout of mindblowing awesomeness when you return in a few days.

LOL, mindblowing awesomeness indeed.


Light days generally shooting for 10+ reps on all sets.

[PhreEkGarden]

Blunt, we are going to put on an unsanctioned bench press meet at the manassas golds, and if there is a good turnout (and there should be) scott is going to get the next one to be sanctioned by SPF and do a full meet.

Just thought you might be interested in checkin it out if you are near.

[BluntD]

BACK/CHEST - 11/16/09

Previous Workout

Deadlifts
135x5
225x5
315x5
405x3
455x1
495x1
535x1

DB Rows
155x8
155x8
155x8
155x8

Pulldowns
240x7 (CG hammer)
240x7 (CG hammer)
240x7 (WG UH)
240x7 (WG UH)

--

BB Flat Bench Press
135x8
185x8
225x8
225x7
185x12

DB Incline Bench Press
(30% incline)
85x12
85x9

Lifetime Machine Flys
height 1 - 190x12
height 2 - 190x10
height 3 - 190x10

BB Flat Bench Press
135x25



-heavy back/light chest
-535 ties my all-time 1RM deadlift PR. in good position to break it weighing around 15lbs less.
-ditching the smith for a little bit and bringing back flat bench. first time trying reps with 225 in FOREVER; I'm happy with a solid 8. no pain at all. this is a good number to build on.
-nice improvement on DB incline and again, no pain. woohoo!