Rant II and workout logs

[im2manly]

Interesting, im taking this in man.
What you said makes a lot of sense, However when i start something im keen to follow it through to the end. Im going to do this for a few more weeks as like i mentioned helped my lifts a lot except benchin. BUT i want you to pm me about possible future routines tonight or whenever as i recon you know waht your talking about. That would be appreciated.

No doubt you look just for a strenght routine? Also you are missing quite the STYD Bashing in The Rant. I love it.

[musicianman]

My bench has been stuck for the longest time as well. I could put up 225 a YEAR ago, and now it's only my 3RM. It's basically stayed the same, but I somehow haven't cared because until now my other lifts were wayy behind what they should've been.

I'm working on overheads for the next month, and then I'm going to switch back to flat bench focus... Twice a week, you guys think? When do I fit my inclines/overheads in?

[im2manly]

My bench has been stuck for the longest time as well. I could put up 225 a YEAR ago, and now it's only my 3RM. It's basically stayed the same, but I somehow haven't cared because until now my other lifts were wayy behind what they should've been.

I'm working on overheads for the next month, and then I'm going to switch back to flat bench focus... Twice a week, you guys think? When do I fit my inclines/overheads in?

Something like this works well:

Monday:
Bench: 1 x 8, 2 x 5, 1 x 3, 225 x 2 x 3
Squat
Deadlift
MP

Wednesday:
Incline Bench
Front Squat
Push Press
BB Rows

Friday:
Bench 1 x 8, 2 x 5, 1 x 3, 225 x 2 x 3
Squat
MP
RDL/GM

*NOTE: This is just a crude example

[-Lucifer]

I2M
Where's your journal, *******?

[musicianman]

Something like this works well:

Monday:
Bench: 1 x 8, 2 x 5, 1 x 3, 225 x 2 x 3
Squat
Deadlift
MP

Wednesday:
Incline Bench
Front Squat
Push Press
BB Rows

Friday:
Bench 1 x 8, 2 x 5, 1 x 3, 225 x 2 x 3
Squat
MP
RDL/GM

*NOTE: This is just a crude example

What do you mean 225x2x3 after the 1x3?

I see what you mean. I think I'm going to start cycling bench monday, incline wednesday, OHP saturday once I get back to college in late August.

[im2manly]

What do you mean 225x2x3 after the 1x3?

I see what you mean. I think I'm going to start cycling bench monday, incline wednesday, OHP saturday once I get back to college in late August.

I mean for example your bench workout may look something like this

135 x 8 (this should only be a warm up, nothing too taxing
165 x 5
185 x 5
205 x 3
225 x 3
225 x 3

In order to get better at benching you need to bench heavy weight for low reps 2-3x a week. If you are only benching once a week and you are benching with low reps I bascially think you are wasting your time. Ideally you don't want to train to failure, except for the last day you lift (in my example friday) becausae you would have more time to recover which allows you start lifting heavy again (in my example if you lift to failure on friday you have saturday and sunday to recover so that you can lift heavy again on Monday. But if you train to failure on Monday you might not be able to lift the same amount of weight on W or F, if that makes any sense/or is clear).

[im2manly]

I2M
Where's your journal, *******?

you are in it...

[musicianman]

I mean for example your bench workout may look something like this

135 x 8 (this should only be a warm up, nothing too taxing
165 x 5
185 x 5
205 x 3
225 x 3
225 x 3

In order to get better at benching you need to bench heavy weight for low reps 2-3x a week. If you are only benching once a week and you are benching with low reps I bascially think you are wasting your time. Ideally you don't want to train to failure, except for the last day you lift (in my example friday) becausae you would have more time to recover which allows you start lifting heavy again (in my example if you lift to failure on friday you have saturday and sunday to recover so that you can lift heavy again on Monday. But if you train to failure on Monday you might not be able to lift the same amount of weight on W or F, if that makes any sense/or is clear).

Yeah, that makes sense. Central nervous system adaptation only gets you so far with some lifts. Thank you.

[-Lucifer]

you are in it...

So whose troll account are you? Ironlife's or J's?

Seriously though, at least post your workouts.

[Jrahe42]

So whose troll account are you? Ironlife's or J's?

Seriously though, at least post your workouts.

i can post his diet for you,

Meal one: beer
Meal two: whiskey
Meal three: vodka
Meal four: more beer!
Meal five: more whiskey!
Meal Six: moar vodka! and more beer!!!!

[-Lucifer]

i can post his diet for you,

Meal one: beer
Meal two: whiskey
Meal three: vodka
Meal four: more beer!
Meal five: more whiskey!
Meal Six: moar vodka! and more beer!!!!

Needs pussy.

[im2manly]

So whose troll account are you? Ironlife's or J's?

Seriously though, at least post your workouts.

Actually J is my troll account. I'll post a journal after finals are over ~July 13th and I can have a somewhat consistent program.

[Ironlife]

No doubt you look just for a strenght routine? Also you are missing quite the STYD Bashing in The Rant. I love it.

Lol'd i dont post in there you know that, but ill have a quick look for lulz.
Yes mainly strength mah man maybe a bit of hyper to. Ill leave it for you to think about.

So whose troll account are you? Ironlife's or J's?

Seriously though, at least post your workouts.

Lulz, you should post your workouts i2m.

Actually J is my troll account. I'll post a journal after finals are over ~July 13th and I can have a somewhat consistent program.

Cool, cool that would be good to see.

[Jrahe42]

Incline BB: 135x10 205x6 245x1 265x1 275x1
Flat bench: 225x8 245x6 265x3 285x2 300x1 <---all pause benches
Incline Flyes: 35x10 45x10 45x10 45x10

Dips: 70x10 105x8 150x4
Reverse Grip Pushdowns: 2 hands 100x8 100x8 1 hand: 60x8 70x6

Lying curl on high pulley: 100x10 120x10 120x10 120x10 150x6
super setted with weighted chins: +45x8 - 4 sets bwx8 final set

straight bar curls: 95x10 115x6 95x12
super set with CGBP: 135x10 155x8 155x10

Energy was endless today boys! didn't want to stop working out. Incline PR was no big deal seeing as i havent maxed on it in over 6 months. 300 pause bench felt great after doing incline first. dip PR as well! maybe its in my head but i felt like stacking 35's on weighted dips is easier than 45's.

the lying curls with the weighted chins were done like so: 1 set of lying curls, 1 min break, 1 set of weighted chins 1 min break and so on until 10 sets were complete.
straight bar and CGBP super set was done like this: curls immediately following CGBP, couple min break, repeat

[Ironlife]

Nice workout mah man, and 150 on dips i cant fathom that seriously too hard for me to put together in my head...

Bench is alright but incline is massive!!!


- Nice avi looking tanned and solid.



I2M:: Mate your right they really layed into poor old STYD, i kinda like him now though so feel sorry for him.

Got pics of my new squat rack brahs..

[The Shoeless Wonder]

nice fukkin benching brah! and by the way,

[chrisboudreaux]

Incline BB: 135x10 205x6 245x1 265x1 275x1
Flat bench: 225x8 245x6 265x3 285x2 300x1 <---all pause benches
Incline Flyes: 35x10 45x10 45x10 45x10

Dips: 70x10 105x8 150x4
Reverse Grip Pushdowns: 2 hands 100x8 100x8 1 hand: 60x8 70x6

Lying curl on high pulley: 100x10 120x10 120x10 120x10 150x6
super setted with weighted chins: +45x8 - 4 sets bwx8 final set

straight bar curls: 95x10 115x6 95x12
super set with CGBP: 135x10 155x8 155x10

Energy was endless today boys! didn't want to stop working out. Incline PR was no big deal seeing as i havent maxed on it in over 6 months. 300 pause bench felt great after doing incline first. dip PR as well! maybe its in my head but i felt like stacking 35's on weighted dips is easier than 45's.

the lying curls with the weighted chins were done like so: 1 set of lying curls, 1 min break, 1 set of weighted chins 1 min break and so on until 10 sets were complete.
straight bar and CGBP super set was done like this: curls immediately following CGBP, couple min break, repeat

275x1!!! nice hypertrophy bro.

[Ironlife]

275x1!!! nice hypertrophy bro.

Yeha lets grow muscles with 1-3 reps. sorry jrahe not srs.

[im2manly]

Nice workout mah man, and 150 on dips i cant fathom that seriously too hard for me to put together in my head...

Bench is alright but incline is massive!!!


- Nice avi looking tanned and solid.



I2M:: Mate your right they really layed into poor old STYD, i kinda like him now though so feel sorry for him.

Got pics of my new squat rack brahs..

What? IL layoff the drugs brah, STYD is a dick and will always be a dick (i.e. user title)


*NOTE: Fuck bitches I just want to dance
*NOTE^2: IL I am seriously drunk as a aussie and its only 3 so be ready for some shennigans!

[im2manly]

Yeha lets grow muscles with 1-3 reps. sorry jrahe not srs.

[im2manly]

nice fukkin benching brah! and by the way,

Ay Yo SIS, you ever hit up Bliss? I reside in West Pateson/Totowa/Little Falls areas just BTW

[-Lucifer]

Incline BB: 135x10 205x6 245x1 265x1 275x1
Flat bench: 225x8 245x6 265x3 285x2 300x1 <---all pause benches

Dips: 70x10 105x8 150x4

Great stuff, J. Your new avatar looks good too. (no homo)

[Ironlife]

[im2manly]

idk if you know this but pussy bad and hardcore do not go together....

[Ironlife]

idk if you know this but pussy bad and hardcore do not go together....

Concrete floors, leaking roof, tin roof, no back wall, cold temps, rodents, chains.. Its very hardcore small as fuk but still hardcore.

Also note my user title <.....

[-Lucifer]

idk if you know this but pussy bad and hardcore do not go together....

This.

Still, congrats on owning a rack. Would love to be able to use one.

[Ironlife]

This.

Still, congrats on owning a rack. Would love to be able to use one.

Thanks heavy session tonight on the legs so should be good mah man!

[im2manly]

Thanks heavy session tonight on the legs so should be good mah man!

I don't understand why you all about STYD now?

[Ironlife]

I don't understand why you all about STYD now?

I have had a few pms, he seems alright.

[im2manly]

I have had a few pms, he seems alright.

IL I am extremely dissapointed in you (srs).