SuicideGrip's Log

[SuicideGripMe]

Well, its time to start a new log in the bodybuilding section (had a journal in PL section http://forum.bodybuilding.com/showth...post276321991). Im starting to do Max-OT again. Sticking the main principles and looking to gain some serious size and strength. Eating 4-5 times a day and 2-3 shakes a day.

1. Each workout should last approximately 30 to 40 minutes.
2. Train only 1 or 2 muscle groups per workout/day.
3. Do 6 to 9 total heavy sets per muscle group.
4. Do 4 to 6 reps per set.
5. Rest 2 to 3 minutes between sets. (STR)
6. Train each muscle group once every 5 to 7 days. (ITR)
7. Take a 1 week break from training every 8 to 10 weeks.

[SuicideGripMe]

04/14/09

BACK+BICEPS (no biceps though, did that yesterday on westside program)

Deadlift
300x4
300x4

One Armed DB Rows
75x6
75x6
75x6

Lat Pull Downs
140x6
140x6
140x6

Hypers
Bodyweight x 20
Bodyweight x 20

[SuicideGripMe]

04/20/09
Last week had a tooth infection pretty bad so did a few workouts. None great but nothing terrible. This is the start of a new week so I thought Id start it up now.

LEGS

Box Squats (about 2" below paralell) *not including warm up*
185x5
185x5

DB Box Step Ups
70x5 (70 lb DB each hand)
70x5

Ham Curls
90x6
90x6
90x6

Calf Work
45x15
45x15
45x15

[mike584]

Hey bro. How are those squats on your knees, being that you're going below paralell loke that? I'm just asking because everybody's knees react different. I, for one, have the range of motion to do it but my knees hate me the next morning. lol

[SuicideGripMe]

Originally Posted by mike584

Hey bro. How are those squats on your knees, being that you're going below paralell loke that? I'm just asking because everybody's knees react different. I, for one, have the range of motion to do it but my knees hate me the next morning. lol

Never had a problem with squats at all. Front squats, zercher squats, split squats, no problem on knees. Proper form is key. Lots of people think they have great form (I used to too). I didnt notice stupid little mistakes like knees going inward or past my toes. Once I got that down, squatting is becoming a lot easier (still a weak point for me though).

[SuicideGripMe]

04/21/09
Light because hit shoulders pretty hard over the weekend.

CHEST
Bench Press
205x4
195x6

Close-Grip Bench
185x5
185x5

Paused Bench Press
165x6
165x6

[SuicideGripMe]

04/23/09

BACK/BICEPS

Deadlift
305x4
305x4

DB Rows
80x6
80x6

V Bar Lat Pulldowns
140x6
140x6
140x6

DB Hammer Curls
35x6
35x6
35x6

CloseGrip Cable Curls
110x6
110x6

[SuicideGripMe]

04/24/09

SHOULDERS/TRICEPS

Wide Grip BB Seated Military Press
115x4
115x4

Side Lat Raises (standing)
25x6
25x6

Front Raises
30x6
30x6

Skull Crushers
70x6
70x6

Tricep Extensions
60x6
70x6

Tricep Pushdowns (straight bar)
120x6
120x6

[SuicideGripMe]

04/27/09

LEGS

Box Squats
190x4
190x4

DB Box Step Ups
75x4
75x4

Ham Curls
100x6
100x6
100x6

Light Calf Work

[SuicideGripMe]

04/28/09

CHEST

Bench Press
195x5
200x4

Weighted Dips
50x6
50x6
50x6

Incline DB Bench (palms facing in)
55x6
55x6

Decided to drop back a little on my benching. Starting using a wider grip and ditched any spotter help unless totally neccessary. Trying to leave my ego at the front door kinda thing.

[SuicideGripMe]

04/30/09

BACK/BICEPS

Deadlift
315x4

DB Rows (rest weight on floor after each rep)
90x6
90x6

V-Bar Pulldown
150x6
150x6
150x6

DB Hammer Curls
40x6
40x6

Concentration Curls (cable curls taken up and didnt want to wait for 8 high school kids to finish)
35x4
30x6

[TheSoldier]

nice dl progression man

good luck with your goals

[SuicideGripMe]

05/02/09

SHOULDERS

Push Press
135x4
135x4

One Armed DB Overhead Press
50x6
50x6

Side Lat Raises
30x6
30x6
30x6

[SuicideGripMe]

05/04/09

LEGS

Full Squat
205x5
215x4

Arched GM's
185x6
195x6

Front Squat
135x6

Ham Curls
100x6
100x6

[SuicideGripMe]

05/05/09

CHEST

Bench Press
4 Warm Up Sets
200x4 (just to get warmed up, had no good spotters around and was not going to get a cardio bunny to spot me)

One Armed DB Bench (one side at a time)
70x6
70x6
75x4

Weighted Dips
55x4
55x4
55x4 (hard set, had to take a break to get the last one)

DB Incline Bench (neutral grip)
60x6
60x6

[SuicideGripMe]

05/07/09
*No deadlifts today, hams still sore from GM's earlier this week.*

BACK/BICEPS

One Armed DB Rows
90x6 (rest on floor after each rep)
90x6
95x4

V-Bar Pulldowns
160x6
160x6
160x6

Cable Rows (V-Bar)
130x6
130x6

EZ-Bar Curls
25's each sidex6 (inner grip)
25's each sidex6 (wide grip)

DB Hammer Curls
35x6
40x6

[SuicideGripMe]

05/08/09

SHOULDERS/LIGHT TRICEPS

One Armed DB Press
60x4
60x4
60x6 *pretty pumped last set*

Side Lat Raises
30x6
35x6

Front Raises
40x6
40x6

Tricep Pushdowns
130x6
130x6

[SuicideGripMe]

05/11/09

LEGS

Front Squats w/arms crossed (full, below paralell)
185x4
185x4

DB Box Step Ups
75x4
75x4

Ham Curls
100x6
100x6
110x4

Calf Work

[SuicideGripMe]

05/12/09

CHEST

Warm Up on Bench

One Armed DB Chest Presses
75x6
75x6
75x6

Weighted Dips
55x5
55x5 (last rep really crappy though)

DB Incline Bench (neutral grip)
60x6
65x4

[Billster]

making some good progress already, u werent joking when u said max ot was good for you

i think this can do good for your strength, it looks like less volume than westside, and u're still lifting quite heavy 4 to 6 rm

[SuicideGripMe]

05/14/09

BACK/BICEPS

Deadlift
325x3 (miscalculation, meant to put on 320, oh well)

Cable Rows
130x6
150x6
150x6

V-Bar Pulldown
160x6
160x6

EZ-Bar Curls
30 each sidex6 (wide grip)
30 each sidex5 (close grip)

DB Hammer Curls
40x6
40x6

[SuicideGripMe]

05/19/09

CHEST
Warm Up On Bench Press

Paused Bench Press
175x6
175x6

One Armed DB Chest Press
75x6
80x4

Incline DB Chest Press
65x6
65x6

[SuicideGripMe]

05/20/09
LEGS

Front Squats
185x4 (damn, wanted to go more reps)

DB Split Squats (crap, these are hard, definitly underestimated these!)
25 each handx6
25 each handx6
25 each handx6

Seated Leg Curls
110x6
110x6
110x6

Calf Work

[SuicideGripMe]

05/22/09
BACK AND BICEPS

Cable Rows
140x6
140x6
140x6

Pulldowns (wide grip)
150x6
150x6
150x6

EZ Bar Curls
30lbs each sidex6 (wide grip)
30lbs each sidex6 (wide grip)

Hammer Curls
40x6
40x6
40x6

Hypers
BWx20
BWx20

*not a great workout, recovering from lack of sleep and other side effects of a good a$$ night*

[SuicideGripMe]

05/23/09

SHOULDERS

Overhead Press
125x6
125x6

Side Lat Raises
30x6
30x6

Front Raises (hammer grip)
40x6
40x6

Tricep Pushdowms
130x6
130x6

Core Work
Hanging Leg Raises 30 seconds
Decline Sit Ups 30 seconds
Hanging Leg Raises 30 seconds
Planks 30 seconds each side and frontx2

[SuicideGripMe]

05/26/09

CHEST

One Armed DB Press
75x6
80x6
80x6

Hammer Strength Lateral Press
140x6
140x6
140x6

Weighted Dips
+50x6

Tricep Pushdowns
130x6
140x4
130x6

[SuicideGripMe]

05/27/09

LEGS

Zercher Squats
205x4
205x4

DB Split Squats
20 each handx6
20 each handx6

Ham Curls
100x6
110x6
110x6

Calf Work

Will get back to old strength on zercher squats, forgot how much they kill your arms! After a few warm up sets I was like damn. Next week will probably throw 225 back on the bar >

[SuicideGripMe]

05/29/09

SHOULDERS

Overhead Press (push press)
130x6
135x6

Side Lateral Raises
35x6
35x6
35x6

Bradford Press
95x6
95x6
95x6

[SuicideGripMe]

05/31/09

BACK/BICEPS

Seated Cable Rows
150x6
150x6
160x5 (+10)

Straight Bar Pulldowns (overhand grip, shoulder width)
160x6
160x6
160x6

Hammer Curls
40x6
45x6
46x6




Rushed workout today before work. Oh well.

[SuicideGripMe]

06/01/09

CHEST
*warm up on bench press*

Flat DB Bench Press (double, not single hand)
80x6
80x6

Hammer Strength Lateral Press
150x6
150x5

Weighted Dips
55x5
50x6 (way better ROM)

Tricep Pushdowns (straight bar)
130x6
130x6
130x6

Flat DB Flyes
30x6
30x6