S.O.u.L.m.A.N's "I want to look good naked" workout log

[S.O.u.L.m.A.N]

Originally Posted by BigRick87

3 a week, that has to be tough. Goodluck with that. P.S. Reverse bbell lunges did alot for my quads as well. I did them in a squat rack exploding backwards then switching each leg. Just a thought. Keep working hard.

I'll give those a try sometime. Thanks for the input man.

Originally Posted by jaim91

Why don't you do 3 fullbody workouts every week...that way, you hit each bodypart twice?

You mean hit each body part 3 times? I could I guess, but I find full body just means like 1 exercise for each muscle which I find so little. I may do that this week though, because it's mainly just this week that's so busy. I'll give it a go and see how I like it.

Originally Posted by cawiau

Hey bro, what are you up to? sorry that I have been MIA!

Hey Carl, not much, just busy with school and trying to keep my workouts in as well. Hope all's well with you!

[S.O.u.L.m.A.N]

Well I'm 25 today. First year I've not went out to celebrate for it. Figured with this upcoming week of school stuff to get through I'd be better off having a quiet weekend.

[craig//nicol]

happy birthday man!

[cawiau]

Originally Posted by S.O.u.L.m.A.N

Well I'm 25 today. First year I've not went out to celebrate for it. Figured with this upcoming week of school stuff to get through I'd be better off having a quiet weekend.

Happy Birthday my man!
Stay strong, you will be ok!
How is the looking good naked working out for you?

[S.O.u.L.m.A.N]

Originally Posted by craig//nicol

happy birthday man!

Thanks Craig!

Originally Posted by cawiau

Happy Birthday my man!
Stay strong, you will be ok!
How is the looking good naked working out for you?

Thanks Carl for the bday wishes.

The looking good naked thing is working out well...I'd do me. With that I guess I achieved the objective of this journal. Time to close it!


NOT.

[BigRick87]

Happy birthday!

[S.O.u.L.m.A.N]

Originally Posted by BigRick87

Happy birthday!

Thanks Rick! Appreciate it.

[S.O.u.L.m.A.N]

Back + Triceps

Deadlifts: barx2x12, 135x8, 165x5, 195x3, 225x1, 250x3, 275x2, 275x1 to 225x4 to 135x8
Smith CGBP: 225x3x5
DB rows: 95sx2x5
------SS--------
DB 1-arm OH ext.: 30x2x8

Cardio

Definitely my weakness in deadlifting is getting the bar off the floor. Even at 275, which is the most I've ever used for this, it flies up once I have it to my knees. I assume when my quads get stronger I will be better with the start of the lift.

[BigRick87]

Originally Posted by S.O.u.L.m.A.N

Back + Triceps

Deadlifts: barx2x12, 135x8, 165x5, 195x3, 225x1, 250x3, 275x2, 275x1 to 225x4 to 135x8
Smith CGBP: 225x3x5
DB rows: 95sx2x5
------SS--------
DB 1-arm OH ext.: 30x2x8

Cardio

Definitely my weakness in deadlifting is getting the bar off the floor. Even at 275, which is the most I've ever used for this, it flies up once I have it to my knees. I assume when my quads get stronger I will be better with the start of the lift.

Are you currently taking any steps to correct your problem of getting hte bar off the ground?

[cawiau]

Originally Posted by S.O.u.L.m.A.N

I'd do me. With that I guess I achieved the objective of this journal. Time to close it!
.

Really... pictures to prove it

[COZ999]

Originally Posted by S.O.u.L.m.A.N

Back + Triceps

Deadlifts: barx2x12, 135x8, 165x5, 195x3, 225x1, 250x3, 275x2, 275x1 to 225x4 to 135x8
Smith CGBP: 225x3x5
DB rows: 95sx2x5
------SS--------
DB 1-arm OH ext.: 30x2x8

Cardio

Definitely my weakness in deadlifting is getting the bar off the floor. Even at 275, which is the most I've ever used for this, it flies up once I have it to my knees. I assume when my quads get stronger I will be better with the start of the lift.

Whats ur form look like? Try all different foot and hand placements. I found my groove and the weight keeps piling on!

[jaim91]

Where's the cardio, Mister???

HMMM?"!?!?


P.S. It was 28 degrees today...what do you have to say for yourself?

[S.O.u.L.m.A.N]

Originally Posted by BigRick87

Are you currently taking any steps to correct your problem of getting hte bar off the ground?

Nothing aside from just continuing to train my legs hard. I'm not doing any exercises that are specific to increasing my deadlift.

Originally Posted by cawiau

Really... pictures to prove it

Easy Carl!

Originally Posted by COZ999

Whats ur form look like? Try all different foot and hand placements. I found my groove and the weight keeps piling on!

My gym doesn't allow cameras and I am definitely interested in seeing my form on the heavy sets. I am pretty sure there is some upper back rounding because although I start with my bum low, it starts to drive up a little before my arms actually lift the weights off the floor. I don't THINK there is any lower back rounding but I would like to be able to see myself to know for sure.

I have been using the double-overhand grip because I feel with that method I am less likely to use a little of biceps to get the weight up. I have never ever tried sumo grip so just this and conventional. Maybe I will do what you say and try the various styles.

Like I mentioned above, once the bar is to my knees it shoots up quick and even with my max (275) I lockout pretty easily. It's just getting the blasted thing off the ground.

When I deadlift again in two weeks I will try to get my friend to come with me and get him to sneak in his cellphone to take some videos.

[jaim91]

Originally Posted by jaim91

Where's the cardio, Mister???

HMMM?"!?!?


P.S. It was 28 degrees today...what do you have to say for yourself?

bump

[BigRick87]

If you are having trouble with the bottom of the deadlift, then I would suggest doing your normal deadlift routine one week and then thenext week do deadlifts on an elevated platform for a few sets, you should be able to get stronger in a larger range of motion as well as out of the bottom. Also if you have chains at your gym you could add some chains to your deadlift for a few sets after the elevated deadlifts to make the top portion of the life harder for you. One other thing that helped me out of the bottom on deadlifts is some gym have a unilateral leg press that is set up as a hinge. The movement starts at the bottom of the lift with your knees already fully bent and ready to begin the concentric phase immediatily. Do a few sets of singles on this to build up some extra strength.

[S.O.u.L.m.A.N]

Originally Posted by jaim91

Where's the cardio, Mister???

HMMM?"!?!?


P.S. It was 28 degrees today...what do you have to say for yourself?

Originally Posted by jaim91

bump

Sorry Jaime you must have posted just as I was replying to the others haha. We had some warm weather here in Ottawa too! 14! lol

What you talkin bout Willis!? I DID do cardio! It's listed after the weights! I did 10 intervals.

Originally Posted by BigRick87

If you are having trouble with the bottom of the deadlift, then I would suggest doing your normal deadlift routine one week and then thenext week do deadlifts on an elevated platform for a few sets, you should be able to get stronger in a larger range of motion as well as out of the bottom. Also if you have chains at your gym you could add some chains to your deadlift for a few sets after the elevated deadlifts to make the top portion of the life harder for you. One other thing that helped me out of the bottom on deadlifts is some gym have a unilateral leg press that is set up as a hinge. The movement starts at the bottom of the lift with your knees already fully bent and ready to begin the concentric phase immediatily. Do a few sets of singles on this to build up some extra strength.

I think I may try the deficit deadlifts and for a platform I'll stand on either 1 or 2 plates stacked. My school's gym doesn't have anything else that would work as a platform.

That leg press thing sounds cool but I don't believe my gym has that. We don't have the chains either may I add. Thanks for the input though I appreciate that. Now obviously I would assume I'll have to go lighter on the deficit deads. Would you suggest doing ONLY deficit deads for awhile? Or do a few lighter sets of them and then end with regular deads?

I should add I currently deadlift every other week. So if you think I should try alternating with the deficits, should I just throw that in? Then I'd be doing regular deads once a month. I'd still be deadlifting twice a month though so it wouldn't be any different in that sense, just different styles.

[BigRick87]

Originally Posted by S.O.u.L.m.A.N

Sorry Jaime you must have posted just as I was replying to the others haha. We had some warm weather here in Ottawa too! 14! lol

What you talkin bout Willis!? I DID do cardio! It's listed after the weights! I did 10 intervals.



I think I may try the deficit deadlifts and for a platform I'll stand on either 1 or 2 plates stacked. My school's gym doesn't have anything else that would work as a platform.

That leg press thing sounds cool but I don't believe my gym has that. We don't have the chains either may I add. Thanks for the input though I appreciate that. Now obviously I would assume I'll have to go lighter on the deficit deads. Would you suggest doing ONLY deficit deads for awhile? Or do a few lighter sets of them and then end with regular deads?

I should add I currently deadlift every other week. So if you think I should try alternating with the deficits, should I just throw that in? Then I'd be doing regular deads once a month. I'd still be deadlifting twice a month though so it wouldn't be any different in that sense, just different styles.

If you are only doing deads every other week, then I would suggest the deficit deads on every other of those weeks. Yes you will have to go somewhat lighter on the elevated deadlifts.

week 1 deadlift
week 2 defecit deadlift
week 3 deadlift
week 4 defecit deadlift

I like to do deads once each week. If you want to stick to doing conventional deadlifts twice a month, then maybe

week 1 deadlift
week 2 sumo deadlift
week 3 defecit deadlift
week 4 deadlift with hex trap bar ( or a bbell hack squat)

Each type of these deadlifts will hit your lower back, back, and hams differnetly, while still pulling twice a month in conventional style on week 1 and 3.

Anyways these are just some ideas, you can obviously play around with the exercises some, but I defintaly suggest the defecit deads.

[cawiau]

Originally Posted by S.O.u.L.m.A.N

Easy Carl!.

LOL

[ChicagoBldr]

BigRick's suggestion of the deficit DL's is a good method, I've use that before. But his second split w/ the Sumo's is oh so delicious.... mmm Sumo DL's - that'll leave a mark.

[S.O.u.L.m.A.N]

Originally Posted by BigRick87

If you are only doing deads every other week, then I would suggest the deficit deads on every other of those weeks. Yes you will have to go somewhat lighter on the elevated deadlifts.

week 1 deadlift
week 2 defecit deadlift
week 3 deadlift
week 4 defecit deadlift

I like to do deads once each week. If you want to stick to doing conventional deadlifts twice a month, then maybe

week 1 deadlift
week 2 sumo deadlift
week 3 defecit deadlift
week 4 deadlift with hex trap bar ( or a bbell hack squat)

Each type of these deadlifts will hit your lower back, back, and hams differnetly, while still pulling twice a month in conventional style on week 1 and 3.

Anyways these are just some ideas, you can obviously play around with the exercises some, but I defintaly suggest the defecit deads.

Ok well next time I deadlift I will do deficits. As I'll be using plates to stand on, think I should use 2? One plate doesn't seem like it would be much more than an inch of deficit.

Originally Posted by ChicagoBldr

BigRick's suggestion of the deficit DL's is a good method, I've use that before. But his second split w/ the Sumo's is oh so delicious.... mmm Sumo DL's - that'll leave a mark.

Yeah I'll have to try at least a set of sumos sometime to at least see how I like them.

[cawiau]

Hey how far back are your last set of progress pics? And the info height and weight is correct on your bodyspace right?

P.S... for the progress pics, I mean in this thread, page number!

[BigRick87]

If you can safely stack 2 plates then I would suggest that yes. I would try to get 3-4 inches off the ground.
Sumos hit your body alot different, you may not like them, but they have an interesting way of working your muscles.

[COZ999]

yea the bottom portion relies on explosive power. I am not quite sure how to build that up. I use pent up aggression and yell really loud. I usually have no problems from knees to ground but knees to lockout requires a little more umph!

[S.O.u.L.m.A.N]

Originally Posted by cawiau

Hey how far back are your last set of progress pics? And the info height and weight is correct on your bodyspace right?

P.S... for the progress pics, I mean in this thread, page number!

I think on just the last page I put 2 pics up Carl. If not, it's the page before. I took them last week so it can't be too far back.

And yes the bodyspace stats are accurate.

Originally Posted by BigRick87

If you can safely stack 2 plates then I would suggest that yes. I would try to get 3-4 inches off the ground.
Sumos hit your body alot different, you may not like them, but they have an interesting way of working your muscles.

Ok Rick well next deadlift session I'll stand on 2 plates and giver hell.

Originally Posted by COZ999

yea the bottom portion relies on explosive power. I am not quite sure how to build that up. I use pent up aggression and yell really loud. I usually have no problems from knees to ground but knees to lockout requires a little more umph!

Haha, yeah I muster up quite a bit of aggression when I workout too man. It actually starts about 10 minutes before I enter the weight room. I'll already have my pre workout drink into me and have my tunes blasting. I get myself into an angry yet focused mood by the time I walk in. Then it's go time baby!

So you and I are somewhat opposite then. You're strong off the floor but not me! Like I said, even with my max on deadlifts, it's not any higher because I can barely get it off the ground. If I can get it to my knees, up she goes! I think I can help that with these deficit deads I'm going to try. I desperately want 315. Like c'mon! My max bench is 260 and that's not far off from my deadlift lol.

[cawiau]

Ok, found them... you look pretty solide for 165 lbs, you sure? I would have guess 180, etc.
Any wheels pics?
Also, sick veins in the arms!

Originally Posted by S.O.u.L.m.A.N;382248121[IMG

http://img7.imageshack.us/img7/5562/img1171n.jpg[/IMG]

[S.O.u.L.m.A.N]

Originally Posted by cawiau

Ok, found them... you look pretty solide for 165 lbs, you sure? I would have guess 180, etc.
Any wheels pics?
Also, sick veins in the arms!

Yeah you're not the first to think I was 20 pounds more than I am but I assure you, I'm not. I don't have any leg pics yet. I should take some next time. I have 2 other pics posted on the previous page but those are also accurate.

[S.O.u.L.m.A.N]

Chest + Biceps

Cardio

DB incline presses: 75sx3x8
----------SS-----------
DB incline curls: 35sx3x6

DB flat presses: 70sx3x8
----------SS----------
DB seated hammer curls: 40sx3x6

Cable crossovers: 50x3x10
------------SS-----------
High cable curls: 40x3x10

Abs

Supersets are fatiguing.

[ChicagoBldr]

Originally Posted by S.O.u.L.m.A.N

Supersets are fatiguing.

Heck yeah, they are, you're gonna feel that workout.

[jaim91]

Bodyspace = accurate?

You're soooooooooooo not 5"8 Maybe in Figure girl heels


Nice workout, btw

(p.s. i joke because I <3 )

[S.O.u.L.m.A.N]

Originally Posted by ChicagoBldr

Heck yeah, they are, you're gonna feel that workout.

Oh for sure man. I've felt whipped all day. Looking forward to my bed tonight.

Originally Posted by jaim91

Bodyspace = accurate?

You're soooooooooooo not 5"8 Maybe in Figure girl heels


Nice workout, btw

(p.s. i joke because I <3 )

Well Miss Jaime, it just so happens that when I measured myself I was going through a period of questioning my sexuality/gender preference and happened to be wearing figure girl heels at the time. I'm not proud of it but you live and learn right?