The Dump, A Leeman Training Log Production

[babyslayer]

****ing in.

Contrast showers, descending showers, and ice work wonders for restoration.

...and sub'd.

subbed for sure

subd

thanks guys

and cracky thanks for the tips, i had been doing contrast showers up until i moved, but at the place im staying... the hot watter is like boiling hot, and the cold watter is insanley cold. I havent been able to bring my self to do them. I guess il just have to man up...

[babyslayer]

so at the gym today i noticed i could fit the belt on a notch looser, which is cool


so anyway TRICEPS!

close grip bench: set the rack hooks just a little too low so i had to do a partial press to unrack it. Also doing that made my loose my arch every damn time. I need a lift off, and some stickum on the bench for best results.

135x5
225x5
315x3
365x5 barley missed 6, i think its because my shoulders were still fried. aswell as the flattening out and setting the bar too low on the uprights.

dips
358x5
358x2x10

lots of room for improve ment, cold have done a allot more reps. but i like to leave space for next workout to ensure PR's

Jm press
135x5
185x4
225x3
280x4 5lbs + 1 rep on last time, and last time i took the set to failure, so its definitley a gain.

overhead extension
135x5
185x4
230x7 5lbs + 1 rep again over last time, and last time i went to failure aswell, so definitley a gain


incline tate presses
20x10
40x10
60x10 last time 50x10, its a gain, next time 70's


strict ezbar skull crushers, went light because i felt these in my tricep tendons, the bars like 30lbs but for the sake of keeping track of progress il call it 15lbs because thats the bar weight that im used too when using ez bars.
65x3x10


rope cable overhead extension
2-3x10

rack pull from knees superset with wide grip pulldown
455x2x10 stack x 2x10


got a back pump and didnt wana do anymore, im a strength lifter, not a endurance lifter.

smith shrugs
135x20
225x20
315x20
405x20

left a ton of room for improvement on these. had allot more in me.


HS high row
135x15
225x15
315x15

tons of room for improvement, i didnt wana go all out on my first workout with these.

HS chest supported row
135x15
225x15
315x15

HS pulldown/row
135x15
225x15

chest supported row
135x10
225x10

these felt weird i wot be doing these, somethings wrong with the machine.


calf raises
DC method


standing calf raises
4x?

dumbell strict curls
15x20
20x10
25x10

followed by bicep stretch


rear delt fly
1x?

these hurt my left shoulder, not injured, just agrivated.


1 arm dumbell overhead extension
15x10
20x10
25x10
30x10
35x10

tricep stretch

pushdown
3x?


rotator cuff stuff
4x15





anyway, instead of taking 2 days off at the end of this workout week, im gonna take 3, i think my shoulder joints are getting overtrained. I think il come back even stronger with the extra day off.

from now on when i feel im overtraining il just take more time off at the end of the week.




Im gonna try and work on shoulder mobility aswell, and perhaps start to take out some of the more useless volume on shoulder day, like cable front raises, cable side laterals, etc.




on a side note: my shoulders and triceps are getting REALLY big. training rear delts has really made my shoulders round out at the back.

[Entkommen115]

Holy Volume Batman!!

That is awesome if you can make legitimate gains from that. You are a beast.

[Mike Zero]

Are you unable to train more days/week and split that volume up?

[babyslayer]

Holy Volume Batman!!

That is awesome if you can make legitimate gains from that. You are a beast.

thanks, i can make gains from that as long as i eat enough and take enough time off. I may be able to do a week or three like that, but then id need a extra few days off to fully recover.

this week instead of 2 days off il take 3, if that doesnt do the trick next week il take 4-5 days off at the end of the week. I cant immagine needing any more time off than that tho.

Are you unable to train more days/week and split that volume up?

well im staying at the marriot, and i have the shuttle (vans that drives people around) taking me to the gym. and they are busy taking people to the airport etc, so i only go 3 days a week.

the real reason my volume is so high, is because i have them leave me there for 3 hours to make sure i can get everything done. i hate being rushed. So i end up getting my main lifts out of the way, and then just doing other stuff for the **** of it.


like all the volume on cables for shoulders and triceps, the extra bicep work, the extra extensions and shoulder raises etc.


I like training for 3 hours, because when i do i burn allot of calories, and it seems to be working great for size.



so yeah i could go more often, but this seems to be working for the time being.

[fatandrew09]

Sup people, newbs big bro joinin the dump-

Dump 1- legs

High box squats- 225, 315,405 x5 495x2, then 585x12!!! (pr, but i had had a weekend cheating binge so i wasnt low carb)

Legpress- worked up to the stack with my friend on it, took like a half hour.

heavy set 1400x20, (weak and fat)

finished with a 100 rep leg ext dropset, legs were stretching my cargo shorts they were so pumped

[fatandrew09]

Dump 2- shoulders and arms

Smith shoulderpress (to head) 135,225,315 x 10 365x5 (had more) 350x8, 300x21 (i want 25 with that soon)

Db shoulderpress 90sx10 110sx10 120sx6 (first rep was hard, if my bro was here to spot on the first rep, i woulda gon for 10)

1 arm side laterals (hand on bench, swinging out to side) 45 and 100 db for 10, 150s for 8, WTF i was strong on those.

Cheat curls (curled up to mid chest, not chin) 185x8 225x10 275x6 315x4 (this was the daily dump)

db curls- 45,75,100 x10

Oh seated db ext- 150sx20 (heaviest they had at that golds)

Close grip decline smith bench up to 405 for a few

finished off with 3 sets of 20 pushdown, heaviest was stack and a 45 plate

[Ka0s]

so who is stronger? (no sibling rivalry)

[babyslayer]

so who is stronger? (no sibling rivalry)

i outweigh him by about 100lbs, so id hope id be stronger lol.

[babyslayer]

Dump 2- shoulders and arms

Smith shoulderpress (to head) 135,225,315 x 10 365x5 (had more) 350x8, 300x21 (i want 25 with that soon)

Db shoulderpress 90sx10 110sx10 120sx6 (first rep was hard, if my bro was here to spot on the first rep, i woulda gon for 10)

1 arm side laterals (hand on bench, swinging out to side) 45 and 100 db for 10, 150s for 8, WTF i was strong on those.

Cheat curls (curled up to mid chest, not chin) 185x8 225x10 275x6 315x4 (this was the daily dump)

db curls- 45,75,100 x10

Oh seated db ext- 150sx20 (heaviest they had at that golds)

Close grip decline smith bench up to 405 for a few

finished off with 3 sets of 20 pushdown, heaviest was stack and a 45 plate

very strong stuff man. i saw your pics by the way. your already looking allot leaner than last i saw you.

cant be but a few weeks/months from getting into better shape then you have ever been in before.

[fatandrew09]

so who is stronger? (no sibling rivalry)

My younger brother is the strongest human being i have ever had the pleasure of meeting. To train along side of him fro the past four years has been a pleasure. Words cannot describe the size and strength this kid has, these bull**** forums do the kid no justice lol. he picked me up and shoulderpressed me while we were drinking one night by my elbows, cold. i was like 280 at the time, and i honestly felt like a baby being picked up to be put in a booster chair.

[fatandrew09]

very strong stuff man. i saw your pics by the way. your already looking allot leaner than last i saw you.

cant be but a few weeks/months from getting into better shape then you have ever been in before.

Ya dude, ****s got me stressed with my car takin a crap on me. when it gets fixed im gonna go ape**** on back so you have some good goals while your up there

[AmericanPhysco]

Subbed

[fattback]

subbed!

[EinMassengrab.]

i wish i was your guys' brother too

[skinnycalves]

I wish babyslayer would pick me up and shoulder press me to the sound of techno music

[babyslayer]

My younger brother is the strongest human being i have ever had the pleasure of meeting. To train along side of him fro the past four years has been a pleasure. Words cannot describe the size and strength this kid has, these bull**** forums do the kid no justice lol. he picked me up and shoulderpressed me while we were drinking one night by my elbows, cold. i was like 280 at the time, and i honestly felt like a baby being picked up to be put in a booster chair.

thanks if you think i was big before, your gonna **** your self when you see me in a few months. Everything from my calves to my traps has already gotten noticeably bigger in the last few weeks, and considering i just started training legs and back,and focusing on building size everywhere else, i can only get bigger.

and the more size gains I see, the harder il train, and the better il eat.

this is exciting man


to see you getting leaner really motivates me to keep improving on the quality of my diet.

Ya dude, ****s got me stressed with my car takin a crap on me. when it gets fixed im gonna go ape**** on back so you have some good goals while your up there

sounds good, pretty soon im only going to be doing 1 works set of rack pulls, and when that happens il be free to do barbell rows, t-bar rows, what ever.

Subbed

subbed!

thanks guys

i wish i was your guys' brother too

we are "brotha's" my nig.

I wish babyslayer would pick me up and shoulder press me to the sound of techno music

lol, i assume you forgot to type no homo.

[southbankwulf]

subbed!! can't wait to follow this, I still watch your vids before a workout!

(yes suckup).

[JohnB13]

in on this ****

[skinnycalves]

Lol imagine the stares in the gym. Any problems with the new gym bro? I remember you talking about the few run-ins with ****head management that composed of 150 lb roidhead **** talkers.

[babyslayer]

subbed!! can't wait to follow this, I still watch your vids before a workout!

(yes suckup).

thanks man

in on this ****

thanks

Lol imagine the stares in the gym. Any problems with the new gym bro? I remember you talking about the few run-ins with ****head management that composed of 150 lb roidhead **** talkers.

that was the managers back at my older gym, that gym closed down. The gym im currently at is THE best gym i have been able to train at so far. its huge, and has everything i need.

no one has given me any **** so far, and hopefully it will stay that way.

then again i dont give anyone any reason to give me ****, other than the occasional grunt that slips out on the last rep of a heavy set.

and yeah i get some stares, but unlike some people, i dont mind it. to be honest having people watch me only makes me train harder.

[babyslayer]

so i took 3 days off, and it seemed to do the trick

incline bench
135x15
225x23

no bouncing, all controlled reps, i stopped most of them like 1 inch from my chest because they were so light. not a PR, but i cant complain considering its only my second workout on them, no lift off, elbow sleeves, wrist wraps etc.


pause bench (had a shoulder/chest pump from the high rep inclines)
135x5
225x4
315x3
370x6 5lbs on last time, probably do 385x6 fresh, and 405x6 with a lift off and elbow sleeves, belt, stickum for my arch, chalk etc.


dumbell incline
100x5
125'sx10 3 rep pr

dumbell flat
100'sx5
125'sx9 3 rep pr aswell i believe

incline dumbell fly
35'sx10
50x15 20lb pr

dumbell flat fly
50x11 20lb pr aswell i believe


i decided against doing hammer strength decline, i think my chest will get worked enough just doing that workout alone. i gotta start doing less chest/shoulder work because it overtrains my shoulder joint.


wide stance parallel/bellow parallel box squat. my hip crease is bellow the top of my knee..
135x5
225x3
315x3
405x2
495x5 had 10, next time 545x5

romanian deadlift
225x5
315x5
455x10 next time 495x10

calf raise
dc method

t-bar pulldowns
stack x 3x8

rear delt fly's
3-4x??

curls
20x10
30x10
40x10
50x5
65x5
100x1 all the reps / pulldowns tired me out. I didnt rest much between sets

incline dumbell curls
20x10
30x10
40x5

hammer curls
20x10
30x10
40x10
50x10
75x10

standing calf raises
4-5x?

cable rotator cuff work
4x?

standing calf raise shrugs
3x?


standing dumbell rotator cuf work
15x15
22.5x10
30x7
35x4




decent workout, next time more on everything, or more reps.

[JohnB13]

jesus you are strong.. even at the end of that workout. 100 lb curls!! do people ever drop weights around you because they are so stunned. very impressive man. reps.

[fatandrew09]

Ok, had to do a fast back workout because i had work, so the dump goes as follows.

Deadlifts (walked out from squat rack) 225,405,585, and 675 like butta, for 1 but had 2 at least,

Im very happy with these because i havnt been deadlifting at all untill last week, no kiddin prob a good few months without more than a couple romanians, or leg curls after my box squats every few weeks or so.

Went for 710 and got it stuck below my knees (honestly thought i had it)

V bar pulldowns, 200, 300lb stack for 10 then 400x4 but felt like crap because my arms are to long to get a stretch in my lats with the v-bar without the stack hitting the bottom of the matchine, totaly throwning my grove off, plus had trouble keeping my little ass down under the seat without losing some enegy.
so i did a set of 10 close hammergrip pullups, then an allout set of 20 (had like 30 fresh, felt as strong as my widegrips!)

Then i did some dumble rows up to a strait set of 175s for 30 each arm (The left arm sucked to do after doing the right, so out of breath)

next heavy ass shrugs in this wicked huge smith matchine we have, it even has a real 45lb olympic bar in it, and it can hold like a 1000 pounds, ask my bro. 225,405,585 x10, and 805 for 6, traps were retarded big from deads last week and this is just gonna make em bigger

finished up with some standing preacher curls with a close grip ez bar (felt great, first time doing these)105x? 135x10 185x3(form too sloppy) 155x10 (will get up to using 2 plates aside on these badboys) And thats it, spent about half the time i usualy do in the gym because of my job, and having to stay up late the night before for an english paper, back is prob my strongest bodypart tho.

[eXpiRaTioN_DaTe]

christ you guys are ****ing strong....

[dannyautrey]

christ you guys are ****ing strong....

This.... Unreal.

[EinMassengrab.]

i would be honored if you guys decided to eat me for protein.

[babyslayer]

Ok, had to do a fast back workout because i had work, so the dump goes as follows.

Deadlifts (walked out from squat rack) 225,405,585, and 675 like butta, for 1 but had 2 at least,

Im very happy with these because i havnt been deadlifting at all untill last week, no kiddin prob a good few months without more than a couple romanians, or leg curls after my box squats every few weeks or so.

Went for 710 and got it stuck below my knees (honestly thought i had it)

V bar pulldowns, 200, 300lb stack for 10 then 400x4 but felt like crap because my arms are to long to get a stretch in my lats with the v-bar without the stack hitting the bottom of the matchine, totaly throwning my grove off, plus had trouble keeping my little ass down under the seat without losing some enegy.
so i did a set of 10 close hammergrip pullups, then an allout set of 20 (had like 30 fresh, felt as strong as my widegrips!)

Then i did some dumble rows up to a strait set of 175s for 30 each arm (The left arm sucked to do after doing the right, so out of breath)

next heavy ass shrugs in this wicked huge smith matchine we have, it even has a real 45lb olympic bar in it, and it can hold like a 1000 pounds, ask my bro. 225,405,585 x10, and 805 for 6, traps were retarded big from deads last week and this is just gonna make em bigger

finished up with some standing preacher curls with a close grip ez bar (felt great, first time doing these)105x? 135x10 185x3(form too sloppy) 155x10 (will get up to using 2 plates aside on these badboys) And thats it, spent about half the time i usualy do in the gym because of my job, and having to stay up late the night before for an english paper, back is prob my strongest bodypart tho.

strong stuff, looks like your training hard.


my traps may get big, but even if all you did was like 1 set of shrugs once a month your traps would still be bigger lol. you and your ****en trap genetics,

[Ka0s]

I'm gonna stop reading this log if all you guys are gonna do is make me feel like ****



light deads up to 710? WTF

[fatandrew09]

Alright, morning chest workout

Flat bench (bouncing not locking out) 300x22 (heavy set, no spot)

Incline smith bench (arms stop at 90 degrees) 225,315 x10 365x5 and 410x3 (heavy, wanted 5)

Dips (ususaly decline, but being lighter from diet ive started to like these)
Bw @ 270- 10, bw and a 45 x 10, bw and 90 x 5, bw and 135x3, BW and 180 x 1!!!!!!!! then did bw and 90x10 and bw x 30 for a burnout. So happy about dippin 4 plates, never was able to do this before as i was too heavy to break 3 plates.

Incline db flys- 70s x 15, 100sx 8, 120s x 3-4 (too mutch weight after doing everything else,

Then did cable flys- 3x15 up to the whole 2 150lb stacks for 15 (best was 20)

Then started tries

messed around with close grip floor presses- 225,275,315 with spot

Then did reverse grip bench on this benchpress matchine we have
3x20 with the 200lb stack (great for a deep burn)

then strait bar skulls lyin on bench- 135,155 x 10 then 135 supersetted with close grip 10 and 10 reps.

next was 1 arm pushdowns, ? x 20, ? x 15 and the stack for 10 each arm then last for tries were 1 arm oh ext 35 x 15, 60x7, 50 x 10 30x30

I finished up with hammer curls because i didnt have time to do them last workout

70s,100sx20 (10 each arm) 120s x 10 and 150sx10 then 50sx50 and 25s x 100
Im lookin to have 20'' guns after my diet at @ 240-250 100% natural

pretty good workout