Wow 34 pages! Been smashing it for a while champ?
Nice effort on the squats! What's your max 1RM?
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12-26-2012, 06:37 AM #1021
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12-26-2012, 07:40 AM #1022
Nice job with the Squats Alex. Hope you had a great Christmas.
We all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...
When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!
Journal = SteveR40's official journey. Round 3
http://forum.bodybuilding.com/showthread.php?t=149914383
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12-26-2012, 08:17 AM #1023
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12-26-2012, 09:59 AM #1024
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12-26-2012, 10:32 AM #1025
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12-26-2012, 01:11 PM #1026
Bump to new page
That be the goal! Thanks man!
Thanks man! Not sure...last bump in max during sheik was 425 which Im sure i can beat now lol
Thanks man! And I did...was so nice!
OH YOU KNOW IT!
Thanks a lot man! Gotta work harder!
LMAO!!! This actually made me laugh out loud hahaadvertising not permitted
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12-26-2012, 02:24 PM #1027
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12-26-2012, 03:46 PM #1028
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12-26-2012, 03:47 PM #1029
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12-26-2012, 04:09 PM #1030
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12-26-2012, 04:11 PM #1031
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12-26-2012, 04:50 PM #1032
awesome christmas gift!!! now you know things are taking off when you get your own gear!
"The weak-minded would shrink away from what must be done for fear of being ridiculed by the wicked" - Terry Goodkind
"Be the change you wish to see in the world"...-Ghandi
Prep Log: http://forum.bodybuilding.com/showthread.php?t=158667243
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12-27-2012, 04:57 AM #1033
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12-27-2012, 05:12 AM #1034
PHAT - Back Width
"I'm a dreamer. I have to dream and reach for the stars, and if I miss a star then I grab a handful of clouds." - Mike Tyson
...pre workout lat spread...has my back width improved?...YES...have my delta improved?...YES...am I happy with their overall progress?...HELL NO...
*Pre Workout- stretching and calf/ab warm up
Standing smith calf press ss decline quick crunches- 1 set of 50-100 reps
Calf- 2 plates x 63
Crunch- 0 x 63
crazy DOMs in my legs from yesterday's workout...loving the struggle it takes just to walk...TIME. FOR. MORE...
Db Pullovers-2 sets of 8-12 reps
90 lb db x 9
90 lb db x 8
HUUUGE streeetch!!! Got 1+ rep from last session...pathetic...I GOTTA PUSH IT TO GROW!!!
Pulldowns (widest grip possible)-3 sets of 8-12 reps
Lvl 14 x 8
Lvl 13 x 11
Lvl 14 x 5 dropped lvl 12 x 7
wrapping my fingers around that bar...sitting down...then PULLING WITH AN INSANE FURY!
Close grip Pulldowns (Palms facing)- 3 sets of 12-15 reps
(pause on chest)
Lvl 12 x 12
Lvl 10 x 13
Lvl 10 x 12
contractions are feeling CRAAAAAZY at this point! Back is so full its POPPING outta my hoodie!
Straight arm pullovers- 2 sets of 15-20 reps
(bar) Lvl 6 x 16
(rope) Lvl 4 x 16
lats were on FIIIIRE...the more pain, the more growth right?...F$%K. YEAH...
Isolateral shoulder press-3 sets of 8-12 reps
4 plates x 8
4 plates x 8
4 plates x 6 dropped 2 plates x 6
pressing my way to MASSIVE. DELTZ.
DB Side Lateral-3 sets of 12-15 reps
45 x 13
45 x 13
(AMAP drop set) 35 x 16 dropped 25 x 8
45 lb db's for 13 reps...watch and learn...gunna be hitting 60's soon...BELIEVE...
Rear delt peck deck-2 sets of 12-20 reps
(standing up leaning forward)
70 x 15
70 x 15
you bleeding now? I sure as HELL AM!!!
Alternating DB curls ss rope pressdowns- 2 sets of 8-12 reps
(pause at peaks)
Curl- 35 x 8
35 x 8
Pressdown- 100 x 9
100 x 9
bringing these weak azz arms UP! CRUSH THIS SHYYYT!!!
Decline Straigh bar skull extensions ss Straight bar curl- 2 sets of 15-20 reps
Extension- 40 x 16
40 x 16
Curl (wide grip)- 40 x 16
40 x 16
the fire within me is burning OUT. OF. CONTROL...get in my way and see what happens...
Over the head rope extension- 1 set to failure
60 x 21
BURN THIS B^TCH OUT!!!
DB forearm superset- 2 sets
(palms down into palms up)
15 x 15 into 25 x 30
15 x 16 into 30 x 20
...breakin physical limits...take notes...advertising not permitted
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12-27-2012, 05:20 AM #1035
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12-27-2012, 05:48 AM #1036
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12-27-2012, 07:32 AM #1037We all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...
When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!
Journal = SteveR40's official journey. Round 3
http://forum.bodybuilding.com/showthread.php?t=149914383
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12-27-2012, 07:53 AM #1038
Thanks man! And pullovers can target 3 different muscle groups:
1. core
2. chest
3. Lats
It all depends on how you preform the movement and which muscle group you focus the stress on. For me, I begin with dumbbell pullovers laying down with my upper back on a bench. I bring the dumbbell right above my chest, push my lats out (as if I'm doing a rear lat spread), and then lower the weight backwards while expanding my rib cage/lats. Once you go down far enough the stretch that you'll get in your lats is INSANE. Then all thats left is to finish the movement. The biggest thing to remember is to engage the lats the entire time...even at the top/start of the movement your back should feel stress.
try that out and once you drop the dumbbell and stand up, your back will be so unbelievably pumped its crazy! Hope that helped! I might have to do an exercise execution video on this oneadvertising not permitted
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12-27-2012, 10:11 AM #1039
Great job with the 315 squats...WTF with 15 reps. Your form looked great on the vid --- without seeing the legs you had a real strong low bar position and great control all the way down. It looked like you had more than the 15 reps as well
http://www.timinvermont.com/fitness/orm.htm
^^^^ this calculator gives 315 x 18 reps a 1RM of 597lbs. I know these calculators don't mean much, but you got that 600 squat coming in early 2013
And your shoulders are getting strong as well now. Mirin' that 4pps on the iso shoulder press!"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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12-27-2012, 02:23 PM #1040We all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...
When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!
Journal = SteveR40's official journey. Round 3
http://forum.bodybuilding.com/showthread.php?t=149914383
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12-27-2012, 02:25 PM #1041
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12-28-2012, 05:09 AM #1042
Thanks man! Love my low bar
No WAY am i at 597 1RM yet lol...maybe MAYBE MAYBE close to the mid 400's lol...and not sure on when for the 600 squat...all I know is that I WILL GET IT...
Awesome! Let me know how you like it! And that'll be an upcoming episode!
Thanks man! Gotta get 405 x 15!advertising not permitted
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12-28-2012, 07:38 AM #1043
Update:
Well, although I've only been on my 3rd cycle of PHAT for 2 weeks, I have REALLY been thinking about switching gears COMPLETELY with my training. Normally, I like sticking to my original plans and seeing them through...but...the most important thing I've learned this offseason is to TRY NEW THINGS and see how they work, who knows, you may stumble onto GOLD! So, with that in mind, I am going to take my training and go into a '1 body part per day' type split. I have really been enjoying switching up my training set ups whenever I feel the need...or...whenever the hell I want to! Sooooo, I'm currently working on setting up my new program and am excited to try something I haven't done in a LONG time!
Other than that, my Beast Fitness website is still under construction but once its up, my goal is to have a 'store' section where anyone can purchase TEAM BEAST apparel! I am definitely going to have hoodies but the rest is still in consideration. Tank top? Sleeveless? What kind of things would you guys like or think I should supply?
Thanks guys! Will post new workout split once finished...and don't worry...its still going to be more than your average amount of volumeadvertising not permitted
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12-28-2012, 08:13 AM #1044
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12-28-2012, 10:45 AM #1045
LMAO! Yeah I'm pretty pumped for it since I haven't done a 1 body part type routine in FOREVER! I'm thinking my general set up will be something like this:
arms
quads/calves
chest
back/traps
arms
hamstrings/glutes/calves
shoulders/traps
Arms 2x per week since its a weak point
I always end up taking off days around 1 or 2 times per week
Still gotta make some changes but should be cool! General layout is from an old Doug Miller Splitadvertising not permitted
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12-28-2012, 10:58 AM #1046
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12-28-2012, 12:31 PM #1047
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12-28-2012, 01:42 PM #1048
Thanks man! And great to hear about the tank tops!...Will definitely have those and hoodies available in the coming weeks.
As far as the new split goes, I'm not 100% when I'll begin implementing it...most likely my plan is to stick with PHAT for a while but will DEF be working on this upcoming split!
..tomorrow....upper power day....GUNNA KILL!!!advertising not permitted
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12-28-2012, 02:18 PM #1049
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12-28-2012, 03:04 PM #1050
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