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  1. #2491
    FATHLETIC NC_Tarheel's Avatar
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    Sounds good...looking forward to the article
    Team Ogre

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  2. #2492
    Registered Broscientist Black_Spit's Avatar
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    Camera's a little blurry today. It's my 9 year old son's iPod. So there's no telling what type of goop he's wiped on the lens lol.

    Got my Johnny Cash starter kit on today... Ever since you said that Thad, I've started to realize that 99% of my non-work wardrobe it black.

    Squat-
    45x5
    135x5
    225x3
    315x2

    405 lb - 5x2



    Sumo Squat 2x10
    Standing Pulldown Abs 100 reps
    Bike 10 min
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  3. #2493
    FATHLETIC NC_Tarheel's Avatar
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    ha ha ha

    I wear black every time I go to a commercial gym I think. I sweat like a whore in church so it hides it well

    Squats looking fast.
    Team Ogre

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  4. #2494
    Registered User bigwade800's Avatar
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    Squats looked easy enough.

    How did the shoulder/pec area feel today with the squats?
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  5. #2495
    Registered User bmontgomery87's Avatar
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    nice speed on the squats.
    looking good man.
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  6. #2496
    Registered Broscientist Black_Spit's Avatar
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    Originally Posted by bigwade800 View Post
    Squats looked easy enough.

    How did the shoulder/pec area feel today with the squats?
    Never seems to bother me squatting except for a mild tight feeling. Same today.
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  7. #2497
    Registered User bigwade800's Avatar
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    Good sign then

    Declines, go light and work on tough point, must be lower and keeping the weight stable and controlled. The bigger weights will come.
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  8. #2498
    Registered Broscientist Black_Spit's Avatar
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    Week 5 Auxillary-

    External Rotators 3x15
    Cable Pullovers 3x15
    Hammer Curls 3x12
    DB Shrug 3x12
    Calves 3x12
    Bike 10 min

    Calves for me are kinda like putting mud tires on an Astro Van, but what the hell. I'm doing what's written...

    I kind of like doing this on Wed, bc I can get the blood flowing but I also slept an hour later than I would have of I was squatting or bench pressing first.*
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  9. #2499
    FATHLETIC NC_Tarheel's Avatar
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    LOL @ calf reference.

    I think if I weighed 400 pounds and could calf raise 1,000 pounds for 30 reps, my calves would still be about as big around as my wrists
    Team Ogre

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  10. #2500
    Registered User bigwade800's Avatar
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    The calf work isn't about muscle size. When you start squatting bigger weights and you get to the point the you have to grind it or a big pull, you'll see very quickly why they are important. The calves getting work is important also to stability.
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  11. #2501
    Registered Broscientist Black_Spit's Avatar
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    Yeah no doubt. I was just joking.

    I'm sure they're useful in walking out squats in training too.
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  12. #2502
    Registered User bigwade800's Avatar
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    It can be redundant feeling and even boring but, this kind of stuff is crucial and again, so over looked. Trust me, it's like cardio for me. It's never something I enjoy and I would be the guy that would say, I want to squat a grand, not pedal an f'n bike but, some has got to be done. And trust me, I don't enjoy it. But, I did enjoy breaking a grand on the squat.
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  13. #2503
    Registered User bmontgomery87's Avatar
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    Originally Posted by Black_Spit View Post
    Calves for me are kinda like putting mud tires on an Astro Van, but what the hell. I'm doing what's written...
    I know what ya mean. I try to hit mine here and there, but I have virtually 0 variety of things to do for them, and they're terribly boring.

    Like Wade said, it's cardio to me. I just go through the motions.
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  14. #2504
    FATHLETIC NC_Tarheel's Avatar
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    Originally Posted by bmontgomery87 View Post
    I know what ya mean. I try to hit mine here and there, but I have virtually 0 variety of things to do for them, and they're terribly boring.

    Like Wade said, it's cardio to me. I just go through the motions.

    Old school Arnold Donkey Calf raises with a sweaty man on your back???
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  15. #2505
    Registered User bigwade800's Avatar
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    eek...I didn't need that this morning

    Even though I don't like the cardio, I press myself to go harder, farther or burn more calories. I always think about why I'm doing it and not just do it. I've gotten in better shape and my aerobic capacity certainly has improved so. my hope is this pays off in being healthier and for SM conditioning.
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  16. #2506
    Registered Broscientist Black_Spit's Avatar
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    Almost forgot. My buddy was back, and he's getting more ripped than ever with his new ab routine!



    I told him if he really wanted to get ripped that he needed to do that exercise in the sauna!
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  17. #2507
    Make the Game Easy... B1GinNY82307's Avatar
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    now that's hardcore....
    Free Agent
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  18. #2508
    FATHLETIC NC_Tarheel's Avatar
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    OH man...I forgot to mention my Saturday Y experience (I have seen something insane EVERY time I go there)


    2 bros come in to work shoulders.

    Their first exercise in the rotation is belted (2 prong Valeo) fixed barbell front raises for 3 X 15, on to high rep lat raises and finishing with seated smith military. "My shoulders are pumped man"
    Team Ogre

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  19. #2509
    Registered User bmontgomery87's Avatar
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    Originally Posted by NC_Tarheel View Post
    OH man...I forgot to mention my Saturday Y experience (I have seen something insane EVERY time I go there)


    2 bros come in to work shoulders.

    Their first exercise in the rotation is belted (2 prong Valeo) fixed barbell front raises for 3 X 15, on to high rep lat raises and finishing with seated smith military. "My shoulders are pumped man"
    makes since. wear out some of the easiest areas of your body to injure.
    THEN do some compound lifting.
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  20. #2510
    Registered Broscientist Black_Spit's Avatar
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    Weider principle #467- pre-exhaustion bro.
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  21. #2511
    FATHLETIC NC_Tarheel's Avatar
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    I need to start keeping a running list and just post it along with my Saturday declines. After 4 Saturdays I have....


    1. 150 pound kid doing crazy ab movements the ENTIRE time I was lifting
    2. High smith squat and gloved deadlift guy
    3. Belted Barbell Front raises
    4. Guy that claimed a 230 bench then proceeds to get pinned on his 10th half rep of 135
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  22. #2512
    Registered Broscientist Black_Spit's Avatar
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    Originally Posted by NC_Tarheel View Post
    I need to start keeping a running list and just post it along with my Saturday declines. After 4 Saturdays I have....


    1. 150 pound kid doing crazy ab movements the ENTIRE time I was lifting
    2. High smith squat and gloved deadlift guy
    3. Belted Barbell Front raises
    4. Guy that claimed a 230 bench then proceeds to get pinned on his 10th half rep of 135
    The guy that I do bench presses with now is a really nice guy and I like him. But he benches about 1/3 of the way down and says its bc of his shoulders.

    I have a high smith squatter too. Very high lol. Plus he uses a shoulder pad.
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  23. #2513
    FATHLETIC NC_Tarheel's Avatar
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    Originally Posted by Black_Spit View Post
    The guy that I do bench presses with now is a really nice guy and I like him. But he benches about 1/3 of the way down and says its bc of his shoulders.

    I have a high smith squatter too. Very high lol. Plus he uses a shoulder pad.

    ha ha ha

    I don't understand uber high squats and half benching.....going down is the easy part
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  24. #2514
    Registered User bmontgomery87's Avatar
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    Originally Posted by Black_Spit View Post
    Plus he uses a shoulder pad.
    The nicest thing I've ever heard the squat tampon called.
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  25. #2515
    Registered User bigwade800's Avatar
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    Actually, and I'm going to sound like a know it all and trust me I'm not, partial squats actually put more shear pressure on the knee that a full squat.

    When I worked at the Performing Arts Center, I would always take the show folks to a local gym near by, when it was open, to get in workouts, etc. There were some Russian guys, dancers of some sort, that were incredibly strong but, on this day, i can't recall the show, this guy looked like he lifted. he asked for a few of us to spot him while he squatted. I was like, cool, this guy is going to break bad ass while he wrapped his knees. He had about 255 on the bar and I thought, what the hell...well, everything was wrapped, braced and sweat band in place and 3 of us spotted him while he did 3 half squats with 255. He screamed the entire time and then slapped me on the back with a "thanks bro" after he racked it...one of my most embarrassing moments in the gym.
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    Originally Posted by Black_Spit View Post
    Almost forgot. My buddy was back, and he's getting more ripped than ever with his new ab routine!



    I told him if he really wanted to get ripped that he needed to do that exercise in the sauna!

    This is the gayest thing I've seen since Freddy mercurys mustache.
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  27. #2517
    Has a serious side dtaps24's Avatar
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    That's gotta be in some magazine this month, I saw a guy doing it while benching 155 after his hybrid hip twist/curling a 45 lbs. plates with both hands thing which I am not sure if it was a warm-up or pre-exhaustion exercise. It was functional though I know that much.
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  28. #2518
    Dem Gainz Bro kingscross's Avatar
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    Originally Posted by Black_Spit View Post
    Almost forgot. My buddy was back, and he's getting more ripped than ever with his new ab routine!

    [youtube]YjAmtMY7_-g[youtube]

    I told him if he really wanted to get ripped that he needed to do that exercise in the sauna!
    mind=blown. I'm gonna wash my face in case I was dreaming. WTF is he doing?
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  29. #2519
    Registered Broscientist Black_Spit's Avatar
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    Pec feeling a little better. Gradually working the weights back up a little. Goal today was work up until it hurt a little (but still bearable) and then 3x6,6,8.

    Incline Bench-
    45x25
    135x8
    135x5
    185x3

    205x6
    205x6
    185x8

    Add Slingshot-
    275x5
    225x10
    225x10

    Rear Delt Flyes 3x15
    Cable Rows 3x12
    Side Raises 3x35
    Hammer Curls 3x15
    Shrugs 3x12
    Bike 15 min
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  30. #2520
    Registered Broscientist Black_Spit's Avatar
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    Originally Posted by kingscross View Post
    mind=blown. I'm gonna wash my face in case I was dreaming. WTF is he doing?
    Some type of bench press/leg raise combo lol.
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