Achieving Physical Excellence

[dpd555]

Originally Posted by MassIsAhead

Phreek, thanks a lot I am not too impressed though, but hopefully more weight will be added soon!

- seems there is an explanaition for my weakness yesterday; today I have a bad cold. My nose is so god damn clogged, my eyes are dry, I feel tired, etc. so I might not train before wednesday I hope tuesday of course, but I have to be realistic.

I love training!!

MassIsAhead,
Your workouts are looking strong!..even with a cold.
Everyone at my work has been sick and I just recovered from a cold. Even my friends that live 1000 miles away have colds. Something is going around ...everywhere. Hope you get well soon!
-D

[MassIsAhead]

Originally Posted by dpd555

MassIsAhead,
Your workouts are looking strong!..even with a cold.
Everyone at my work has been sick and I just recovered from a cold. Even my friends that live 1000 miles away have colds. Something is going around ...everywhere. Hope you get well soon!
-D

D, I am glad you are checking in on me!

It's actually pretty funny, because well, I started getting this cold yesterday, and it seems it takes about one day for a cold to break out. Well just this thursday during lecturing I noticed *everyone* sniffing, coughing and sneezing. I was practically the only one healthy, but surrounded by about 200 law students all with colds.

Yikes, I thought to myself.. I knew I was gonna catch it. Oh well.
----
Today I was at this indoor resort to get a massage, I had a gift card expiring in one week so this was basically last call. Well anyways, the massage was pretty horrible, haha, but there were some swimming facilities there too so I took a swim. Been long since, and I noticed several women starring at me. Well my bodyfat is a bit high but it was def. positive attention, so that was ok

[massofgas]

strong lifts
like the journal name
*subscribed

[PanzeR-]

About your squats : i personally keep the bar high on my traps and my feet at shoulder width, sometime a bit wider when i feel like it.
Since I've only been training legs for a few months now I havent stalled yet. BUT, what i do might work for you. I always finish my squat session by either a triple or a 20 reps burn set. On my burn set, i increase the TOTAL weight by 5 pounds every week. On my triples, i do the same. If you are already going ATG, just put more weight on the bar and stop at parallel. If you are going at parallel, keep the same weight and do less reps by going ATG.

[MassIsAhead]

Deadlifts
3 reps 140 kg (310 lbs)
3 reps 180 kg (400 lbs)
5 reps 160 kg (353 lbs)
6 reps 140 kg (310 lbs)

Front squats
5 reps 80 kg (177 lbs)
5 reps 80 kg
6 reps 72.5 kg paused at bottom

leg curls
10 reps 4 units
10 reps 4 units
8 reps 4 units + 4 reps 3 units

+ abs

-------comments---
Well I've been recovering from a cold, could still feel it a little. So that considered, I guesss it was ok, but the deads did feel too heavy.
I like the core work front squats give, I definitely feel it. Feels like halfway down by back, in that area, there's like no strength haha
---------------------

[MassIsAhead]

mass> good to hear!!! The more the better We shall both achieve physical excellence.

Panzer> thanks for the input!! Seems to be similiar to Big D's idea of going to parallel only for a while to boost the weight, then working for ATG with that weight.
I also need to strengthen my abs, hopefully front squats will help my squats too.

As Big D mentions, increased squat will also help the bench - and since my legs will get stronger, my deads will improve, as the quads are holding me back.

[PanzeR-]

Short workout!
Front squats with pause at bottom :O

[MassIsAhead]

T-bar rows
85 kg 8 reps
95 kg 6 reps
105 kg 5 reps (230 lbs)
90 kg 8 reps

Chin-ups
4 reps bw + 22 kg (48 lbs)
10 reps bw
10 reps bw

DB rows
8 reps 51 kg (112 lbs)
7 reps 51 kg ( 112 lbs)

A bunch of incline curls, standing curls and hammer curls

OK workout, no strength on chins- due to my cold, but it's all coming back now

[PhreEkGarden]

Strong DB rows... and youre still sick?

[MassIsAhead]

Originally Posted by PhreEkGarden

Strong DB rows... and youre still sick?

Hey Phreek, nice to have you reading! Actually I don't think my DB rows are that strong, but I try and go for a full stretch at the bottom..as these are a new exercise I expect to make gains quick on them!

A little sick, but definitely nearing recovery. So it's all good

Panzer> Yep! It felt long though, I am slow on squats Paused felt good for the core strength, but it's not an impressive weight to pause with

[PhreEkGarden]

Originally Posted by MassIsAhead

Hey Phreek, nice to have you reading! Actually I don't think my DB rows are that strong, but I try and go for a full stretch at the bottom..as these are a new exercise I expect to make gains quick on them!

Thats good, id like to see you progress on them.. =P

I try to do the same thing, almost let the weight hang for a second at the bottom, it feels like it recruits more muscle when I bring it back up. Not sure if thats correct but ive just always done it..

[PanzeR-]

I go for a full strech on dumbell rows too.
Whats your grip on those chins? I havent done normal chins up since i left army :X

[MassIsAhead]

I could immediately tell I had no energy left on seated BB presses so I decided it would be wisest to skip them.

Bench press
12 reps 100 kg (220 lbs)
3 reps 130 kg (287)
4 reps 130 kg - that's a pr, so 3 plates shouldn't be far away.
6 reps 120 kg (265)

DB incline presses
5 reps 46 kg (101 lbs)
5 reps 46 kg
5 reps 40 kg (90)

Incline flyes
8 reps 22.5 kg (50 lbs)
7 reps 22.5 kg

Lying DB extensions
8 reps 22.5 kg
8 reps 22.5 kg
8 reps 22.5 kg

[MassIsAhead]

Panzer> Yeah, I feel a full strecth gives me a lot of DOMS so it's an indicator that they target that area. I remember Lee Haney 8 time Mr. O never used more than like 100 lbs on DB rows, and his back was FREAKY!

I use an underhand grip, I am strongest underhand I feel. I also do overhand though on back day #1 !

Phreek> Yeah, exactly. Doing them paused does feel pretty good, hard, of course, but good. You really have to concentrate on keeping the back/core flexed and tight! I know you know what I mean.

Quick update on doms: Great back doms, and GREAT biceps doms from - I assume - the back work AND my superset biceps circus with incline curls, stading curls, hammer curls. etc

[PhreEkGarden]

Damn nice bench PR! 3 plates soon, thats a damn nice mile stone to hit. =P

[MassIsAhead]

Thanks Phreek! 3 plates that's 315 lbs right? Our plates measure 44 something lbs, so 3 plates is about 308-309 lbs here..but hey no biggie, 3 plates coming up!!

It'll be really nice just to slap on 3 plates, and in time, 4

[PanzeR-]

Where are you from MIH?

[MassIsAhead]

Panzer, thanks for bumping - I just forgot to update, not that it's anything worth mentioning in terms of squats! HMPF!

Squats
3 reps 110 kg
3 reps 110 kg
3 reps 110 kg
3 reps 100 kg - going only to parallel
3 reps 100 kg going only to parallel
WOW ZERO energy on my pansy ass squats, and esp. zero energy on the parallel sets. Seriously it feels liky my quads simply do not have strength! It feels like I "overtrain" just by walking up the damn stairs! **** 2 plates feel damn heavy!
God I know I am whining but this is ridiculous.

Anyway I've written in Doms journal for help on squats in general - I will certainly stick with Big D's advice of going only to parallel for a while too, and also use a slightly wider stance. It was an interesting experience, since you're obv. supposed to be stronger when going only to parallel - well I felt weaker, like my quads couldn't "fire". Christ almighty. I def. need to train this.

Stiff legged deads
8 reps 130 kg (287 lbs)
8 reps 130 kg
8 reps 110 kg

+ 1 set of leg curls and then I had to leave. I was in court all day, then had to speed eat, then to the gym, and had to leave in time to get groceries.

Panzer I am from Denmark, country just north of Germany.

[PhreEkGarden]

Im sure youll figure out your squats soon.. bencing more then you squat though.. lol

That will never happen for me.. heh.

SLDL's look strong though..

Tough running around all day and fitting in the gym.

[PanzeR-]

Lol i know where denmark is :P
We are supposed to use the metric system here too but most gym and peoples use pounds :/
Thats some really strongs SLDLs!

[MassIsAhead]

Pull ups overhand
8 reps bw + 22 lbs
8 reps bw + 22 lbs
5 reps bw + 33 lbs
+ 5 reps bw right after the 5 rep set.

Yates rows
Cheat rows lol 3 reps 130 kg (287 lbs)
Regular rows: 6 reps 120 kg
8 reps 110 kg
8 reps 100 kg
8 reps 100 kg

BB curls
5 reps 60 kg (135 lbs)
8 reps 50 kg (110)
8 reps 50 kg (110)

Hammer curls
6 reps 60 lbs
6 reps 60 lbs

+ bent over laterals

Short but good workout, 287 felt way too heavy on rows but 243 and 220 felt REALLY easy 220 felt like nothing.
Felt weak in strength on bb curls, but strong in reps - 110 felt like NOTHING.

[MassIsAhead]

Weighted dips
8 reps bw + 40 kg (90 lbs)
6 reps bw + 60 kg (135 lbs)
3 reps bw + 70 kg (155 lbs)
2 reps bw + 75 kg (165 lbs)

BB incline
8 reps 90 kg (200 lbs)
6 reps 100 kg (220)
4 reps 110 kg (243 lbs)

DB shoulder presses
6 reps 35 kg (78 lbs)
6 reps 35 kg
6 reps 35 kg

---Comments----
Wow, 3 plates actually felt quite hard on dips but my trainig partner told me to stop candy assing so I put on 155 got 3, and 165 and got 2
BB incline felt good! 243 felt ok. I am considering doing 2 sets of incline DB flyes on this push day as well.
As I am going away for Christmas I won't be able to train before the 27th, oh well...
MERRY CHRISTMAS EVERYONE! Actually I don't care much about Christmas, but it's a kind thing to say, so..

[PhreEkGarden]

Real strong dips man. Merry christmas to you too even if it doesnt mean much. =P

[MassIsAhead]

Phreek> Yeah I know man, I mean everything else is coming along ok, my deads are a little behind - but my SQUATS, Jesus!
- thx for the words on dips and SLDLs, I hope to make good improvement in these exercises, especially dips.

Panzer> don't bother remembering it, in some years I am out of here I tell you that! Thx!

[MassIsAhead]

Deadlifts
5 reps 330 lbs
5 reps 330 lbs
5 reps 330 lbs
5 reps 330 lbs
5 reps 330 lbs
Wow, long time no see and with the christmas break and all..hmm

Leg curls
10 reps 3 blocks
10 reps 4 blocks
10 reps 4 blocks
4 reps 5 blocks
4 reps 5 blocks
5 negative reps 6 blocks - my brother lifted on the positive.

Decline crunches
10 reps 22 lb plate
10 reps 45 lbs
10 reps 45 lbs
Wow! 45 lbs feel so much better, time to go heavy on these, my abs are sore even now.

COMMENTS -------------------------
Well decent workout! Haven't trained since the 22nd and it's the 28th today, so a short break. Also I've been in a slight calorie deficit to shed a little fat. Though I won't shed too much before sommer.
Deads, well the bar wasn't THAT heavy, but it felt heavy. took a narrower stance though which helped, my form got better.
Skipped front squats, and will skip squats this week and then start up again with a 3*10 cycle on squats starting submaximally and progressing 11 lbs a week. Checked my journal, it seems my gains stopped when I went "heavy", higher rips might be the thing for me. Like they were with one my favs, Tom Platz

I miss Big D's journal, hope he is back soon
------------------------------------------------

[PanzeR-]

Great session coming off christmas break....
If only my return could have been as smoooth

You seems to know a lot about famous bodybuilders/strongmen :O

[MassIsAhead]

Thx buddy! But like you I did feel a little wasted..that's how it feels after a short break :/

Actually I don't know that much about oldtimers and stuff, generally I have a few inspirations/"role models" like Arnold, Tom Platz, Marvin Eder, etc and I will read as much as possible on them, but I don't know much about others though. Not many inspire me actually, but those who do inspire me a LOT.

This is my FAVORITE posing routine and IMO the ideal physique:
http://www.youtube.com/watch?v=c9eM5aCMI0U

Tom Platz! watch from 2:00 minutes and to the end...magnificent.

[PanzeR-]

i was born in 1986 :O

[MassIsAhead]

87 here

Chin-ups narrow grip underhand
10 reps bw - easy
6 reps bw + 45 lbs
5 reps bw + 45 lbs
8 reps bw

T-bar rows
10 reps 4 plates
5 reps 5 plates
5 reps 5 plates
10 reps 4 plates
eeeh felt weak on 5..

db rows
8 reps 112 lbs
6 reps 112 lbs
6 reps 100 lbs
Grip weak, and felt weak in pulling..oh well

+ lots of incline curls and standing curls.

OK workout Kinda boring though, and the gym was packed, so it was hard to even get a barbell to do rows with. On top of that the rows felt weak .

[gymratluke]

Damn you got some good pulling strength!!!