Achieving Physical Excellence

[MassIsAhead]

Originally Posted by Ajk_Lpool

nice workout Mass. Although this might not be as efficient replacement, when i couldn't go as heavy on dumbell rows (at my old gym), I would use the T-bar row in the corner and do them one hand at a time.

nice deads man.

Thanks AJk dude, the idea with the barbell is definitely something I'd go for if I couldn't tape up the DBs. pretty good idea, didn't even think about it.

Today's push workout:

----------- main work: presses -----------------------

WEEK 1 Linear progression

DB incline presses
5 reps 90 lbs
5 reps 90 lbs
5 reps 90 lbs
5 reps 90 lbs
5 reps 90 lbs
zzzzzzzz

Weighted dips
10 reps 45 lbs
9 reps 45 lbs
9 reps 45 lbs

DB shoulder presses
5 reps 72 lbs
5 reps 72 lbs
5 reps 72 lbs

OH extensions with a DB
8 reps 100 lbs
7 reps 100 lbs - DB almost slipped on last rep... F-- gym was out of chalk and it's a smooth surface.

------------- supplementary work --------------

OH rope extensions
2 sets 12 reps

Push downs with rope
10 reps stack
9 reps stack - miscount lol

cross body extensions
2 sets of 12 reps

one arm rev. grip ext.
2 sets of 10 reps

+ some quick cable kickbacks

DB incline flyes i'm gonna alternate between a heavy and a light day. today was light. The weight was zzz but I am not rep-strong.
10 reps 50 lbs
10 reps 50 lbs

Front raises
8 reps 35 lbs
8 reps 35 lbs

[Ajk_Lpool]

Damn that's a lotta volume man. Nice workout. Prepare for the DOMS!

[iron619]

Excellent training session dude! Looks like you hammered your upper body thoroughly.

"zzzzz" on the DB Inclines--were they too easy or what?!

[MassIsAhead]

Originally Posted by Ajk_Lpool

Damn that's a lotta volume man. Nice workout. Prepare for the DOMS!

Haha thanks man The volume isn't that bad though IMO. MY frequency is low (1x per week) so on a weekly basis, reltatively low volume. But the "pump sets" as I call them (the supplementary work) makes it look like a lot

Hard stuff is the main work though. The pump sets are just icing on the cake.. I enjoy that stuff. Heck I enjoy training.

Originally Posted by iron619

Excellent training session dude! Looks like you hammered your upper body thoroughly.

"zzzzz" on the DB Inclines--were they too easy or what?!

Yo Iron! Good to have you reading.
Yes, GREAT training! Also, I received my Inzer 13mm belt this morning, I used it on several of the exercises..damn it works well!

I used a "low" weight on inclines for progression. I'll probably do the 90s next time too, and then jump to the 100s. quite a big jump though, but I've no choice really... the 90s dont really allow for taping on more weight but I'll see if I can do it anyhow, with enough duct tape I find if I "build up" over weeks, slowly but surely, and starting low enough, I make better progress ultimately, so I'd like to skip 5 lbs per dumbbell if possible instead of 10.

Also, I am timing it so when I am done dieting the weights on these exercises I am doing linear progression on should be heavy/heavier.

[Lowdown5]

Killer workout Mass!!!! Very impressed with the weights you are handling!

[MassIsAhead]

Thanks Lowdon my man.. check back when I start (clean) bulking..!!!

Squats week 2
5 sets 210 lbs
5 reps 210 lbs
5 reps 210 lbs
5 reps 210 lbs
5 reps 210 lbs

Leg curls
7 reps 5 blocks
7 reps 5 blocks
7 reps 5 blocks
20 reps 3 blocks

BB preacher curls "wide" grip elbows in
8 reps 88 lbs
8 reps 100 lbs
8 reps 88 lbs

DB incline curls
8 reps 50 lbs
3 reps 61 lbs (improvised )

Standing alternating curls
8 reps 61 lbs

Calf raises
12 reps 243 lbs
12 reps 243 lbs
12 reps 220 lbs

Forgot to do abs

Fine workout

[Ajk_Lpool]

Originally Posted by MassIsAhead

Thanks Lowdon my man.. check back when I start (clean) bulking..!!!

Squats week 2
5 sets 210 lbs
5 reps 210 lbs
5 reps 210 lbs
5 reps 210 lbs
5 reps 210 lbs

Leg curls
7 reps 5 blocks
7 reps 5 blocks
7 reps 5 blocks
20 reps 3 blocks

BB preacher curls "wide" grip elbows in
8 reps 88 lbs
8 reps 100 lbs
8 reps 88 lbs

DB incline curls
8 reps 50 lbs
3 reps 61 lbs (improvised )

Standing alternating curls
8 reps 61 lbs

Calf raises
12 reps 243 lbs
12 reps 243 lbs
12 reps 220 lbs

Forgot to do abs

Fine workout

Nice workout buddy. Still going light on the squats huh? How long until you build em back up??

[Lowdown5]

Standing by for clean bulk phase!!

[MassIsAhead]

Originally Posted by Ajk_Lpool

Nice workout buddy. Still going light on the squats huh? How long until you build em back up??

5 ks added each week, so about 10-11 lbs added each week. It'll get heavy.. I don't know if its traditional 5*5 but it's what D1 recommended.

Next week is 220, then the week after : 232, then 243, etc.



Thanks man. I enjoyed this workout. heck I enjoy training. IN fact, it seems THINKIN about my training and sets too much is detrimental. I get too "nervous". It's better just to do it..

I need to lose 1.5'' from the waist, and then...my strength will SKY ROCKET. Damn...8+ weeks of dieting already

[iron619]

Originally Posted by MassIsAhead

I need to lose 1.5'' from the waist, and then...my strength will SKY ROCKET. Damn...8+ weeks of dieting already

Mass, remind me, how will your strength sky rocket after achieving more weight loss?

Damn dude, 8 weeks of dieting is a looooooooong time...you got some discipline ! ::thumbs up::

[MassIsAhead]

Originally Posted by iron619

Mass, remind me, how will your strength sky rocket after achieving more weight loss?

Damn dude, 8 weeks of dieting is a looooooooong time...you got some discipline ! ::thumbs up::

haha

Well, mostly, because:
1- i'll rebound when I get carbs (i'm on 115 grams daily) back into my system.
2. - I now know how to bulk correctly on loads of protein
3- I know more about structuring my workouts

= The gains!!!!

[BluntD]

Originally Posted by MassIsAhead

BB preacher curls "wide" grip elbows in
8 reps 88 lbs
8 reps 100 lbs
8 reps 88 lbs

Giving me a run for my money on those curls. Nice job!

[MassIsAhead]

Originally Posted by Bluntdogg

Giving me a run for my money on those curls. Nice job!

thanks dude, they were kinda light though and it's a new exercise... I probably won't go below 8 for some time on these. A mass exercise

Whev, I've finished my international law exam... a NIGHTMARE (took from 10am to 2:40 am)...tomorrow is REST, my legs are sooo sore
Gym on saturday where I'll train with my brother.

In the meantime, check out this one... one of my FAVORITE songs!
http://www.youtube.com/watch?v=avQkWerw2Vc

[Lowdown5]

Nice numbers on the curls Mass!!

[Bonebrake]

Congratulations on finishing the international law exam big guy!

You can come defend me in the states when I get sued for malpractice.

[MassIsAhead]

Originally Posted by Bonebrake

Congratulations on finishing the international law exam big guy!

You can come defend me in the states when I get sued for malpractice.

Haha you know I'd help you all I could, but it seems it's more complicated than that you'll become a good doctor, no malpractice there.
These exams are taking a MAJOR toll on me though, but hey.. gotta do what I gotta do You probably have it even harder!
- oh and you better start a journal within the next few days! Like, right now

Re: training, I've made the decision to shed the fat once and for all. I'll continue dieting till I hit a 10% bodyfat, and from then on it's extremely, extremely strict bulking.
And SHOULD I have to make an extra hole in the Inzer 13mm lifting belt I bought, then I think that'll go too

[Lowdown5]

Congrats on the test Mass!! 10% is on your horizon!!

[Bonebrake]

Originally Posted by MassIsAhead

oh and you better start a journal within the next few days! Like, right now

Bonebrake's 2007 Journal

[MassIsAhead]

Deadlifts
Warm up sets, then:
5 reps 353 lbs
5 reps 353 lbs
5 reps 353 lbs

First 2 sets pretty easy, last set ok

DB rows
10 reps 124 lbs
12 reps 124 lbs
20 reps 100 lbs

Easy and boring! Our DBs only go to 112 lbs so I had to place a long sandbag over the DB. I will buy ducttape and tape them up to 132 lbs next time.

Pull-ups
5 reps bw
5 reps bw
5 reps bw
-focus on lats

Some row machine for lower lats
8 reps 200 lbs
8 reps 200 lbs
8 reps 200 lbs

DB rear laterals
3 sets of 10-12 reps with 40 lb DBs

+ abs

Good workout!
I plan to diet until I hit 10%, and from then on I'll clean bulk 5000% strict.
I've cut milk from my diet to see if it's causing me to bloat too. I suspect it..cause my brother who drinks 3 liters a day looks "bloated" too despite not being fat! we're both thick skinned.

I am UNSTOPPABLE!

[Bonebrake]

Solid workout Mass! I hope to pull deads at that weight some day!



I got the same problem at my gym - dumbbells only go up to 100 lbs.

[Dustin92]

Hey whats up.Your backs lookin pretty good. *subscibed*

[daYDreAmErX]

Hey beautiful

Nice workout, I'll pull that amount of weight soon so you better get running

[Bonebrake]

Originally Posted by daYDreAmErX

I'll pull that amount of weight soon so you better get running

We better look out Mass!

[daYDreAmErX]

Originally Posted by Bonebrake

We better look out Mass!

Ready to take the challenge pounds for pounds big guy ? Last challenge on this forum was about dips and I went from 0 dips to BW+45x5 in 5 months LOL

[Bonebrake]

We had a "dip off" in my gym the other week. I got 48 reps at bodyweight. We laid a stick across the dip bars and you had to touch your chin to the bars to count the rep. My buddy got 72 dips at a bodyweight of 175 lbs.!

[MassIsAhead]

Here's a nice song and vid

http://www.youtube.com/watch?v=nW_0-80daWg

[MassIsAhead]

Originally Posted by Bonebrake

Solid workout Mass! I hope to pull deads at that weight some day!



I got the same problem at my gym - dumbbells only go up to 100 lbs.

My friend, that's gonna be no problem Give it a few months and I bet you'll be there.
If I am not repping 450 in a year or so I'll probably kill myself.

Originally Posted by Dustin92

Hey whats up.Your backs lookin pretty good. *subscibed*

Thanks Dustin! I guess my back is my stronger bodypart, my front is lacking. I hope to fix all my weakpoints, and improve my strong points

Good to have you reading.

[MassIsAhead]

Originally Posted by daYDreAmErX

Hey beautiful

Nice workout, I'll pull that amount of weight soon so you better get running

What's up Valerie!!
I gotta get back to reading your journal.

Originally Posted by Bonebrake

We better look out Mass!

Originally Posted by daYDreAmErX

Ready to take the challenge pounds for pounds big guy ? Last challenge on this forum was about dips and I went from 0 dips to BW+45x5 in 5 months LOL

Originally Posted by Bonebrake

We had a "dip off" in my gym the other week. I got 48 reps at bodyweight. We laid a stick across the dip bars and you had to touch your chin to the bars to count the rep. My buddy got 72 dips at a bodyweight of 175 lbs.!

i'm game!!!!!! Count me in.

[PanzeR-]

No wonder why you such a nice back now :O

[MassIsAhead]

Originally Posted by PanzeR-

No wonder why you such a nice back now :O

Thanks panzer! Hey, it beats having a hunchback, huh?

I'd update my journal with dieting info and stuff. But who am I kidding that anyone's ACTUALLY interested har har
Maybe a few pics on a few weeks to gauge progress They're more interesting. And I can use them for reference.

Cutting milk from my diet seems to reduce bloat..I'll give it a few weeks. I don't feel has thick-skinned, but I can't help but wonder if it's mental.

Tomorrow: exams! Woppeeeee, wed. and thurs. too. Thursday at 1 pm I am a free man...3 months break. Aaaaaaah

I am glad lifting is so easy for me. MOtivation a problem? LOL, that must suck. The day I create a thread about "How do I get motivated again?!" is the day I jump off a clip.