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  1. #811
    Discipline&Determination DstryEvrytng's Avatar
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    Originally Posted by mvd546 View Post
    Nice shoulder and calve work DE. You don't always have to lift big to have a good day in the gym.
    True, but big weights give ya that confidence.

    Originally Posted by metalmullisha View Post
    You trying to build some big ass cannonballs?
    Yeah buddy!


    Originally Posted by ampUP11 View Post
    Cmon DE everyone knows that nothing compares to the pump, its like coming. I'm coming at the gym, I'm coming when I go home, I'm pretty much coming all day.

    (lol)
    Lol, i find it funny how arnold specifically states "when i am having sex WITH A FEMALE". Lols.

    Originally Posted by howimliving View Post


    no homo (srs)
    Lols, dat dere mushroom again. Lofl.
    Im back. Your welcome.

    Shomer Fukking Shabbat!!
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  2. #812
    Discipline&Determination DstryEvrytng's Avatar
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    Nutrition
    Cals 2369
    Fats 54
    Carbs 280
    Protien 202

    Back and hams 4x10

    Bb row (strict as fuark) cluster with standing ham curl
    Row
    135x10
    155x10
    175x10
    195x10. Last few reps dirty

    Ham curl
    40x10
    50x10
    60x10
    70x10 last 3 reps dirty (better than last week)

    Db row cluster with prone ham curl
    Row
    100x10
    120x10
    130x10
    140x10. Gotta cLean up this last set.

    Hams
    100x10
    110x10
    120x10
    130x8. Moved up 10# in all sets.

    Wide lat pull down clustered with incline sit ups
    Pulls
    150x10
    160x10
    170x10
    180x10. Need to work on the squeeze on the last set.

    Sit ups
    Bw x 20 x 3

    Standing straight arm rows (idk what else to call em) cluster with seated high row machine.
    Stand row
    70x10
    80x10
    90x7 > 70x4
    70x10. Note, dont do sit ups before these. Abs where pissed.

    Row
    120x10
    140x10
    160x10
    180x10

    Lats are growing, lowers are. Coming in really good, uppers need more work.
    Im back. Your welcome.

    Shomer Fukking Shabbat!!
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  3. #813
    Aging Without Growing Old lonniej's Avatar
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    Great display of strength DE..Solid workout...
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

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  4. #814
    Omega Level RyouBakua's Avatar
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    good BB and DB rows bro



    you bodybuilders and your supersets

    [img]*****://encrypted-tbn3.google.com/images?q=tbn:ANd9GcQDDV6MUl8LT9YD_UV8z3CzhFRG4-VT-xNaG7zvw_j9dizGVH4iLQ[/img]
    [][][][]===ProMera Sports Rep===[][][][]
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    Mod-Repped 22 times, your argument is invalid
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  5. #815
    Registered User fittofattofit's Avatar
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    A really nice selection of clusters DE --- I like the rows clustered with the hammies!
    Super-strong rows with those DBs as well. Going 'untidy' rowing 140lb dumbbells isn't a crime!
    Great session and plenty of volume - I bet you enjoyed having a day off the smolov squats!


    and LOL at 'big fit'!
    "Better to wear out than rust out!"

    Jane Fonda helped me to rediscover my core. ..... thanks for that Ken :rolleyes:

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  6. #816
    Discipline&Determination DstryEvrytng's Avatar
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    Originally Posted by lonniej View Post
    Great display of strength DE..Solid workout...
    Thx Lonnie, im wishin i could display some more strength on those bb rows but itll come.
    Originally Posted by fittofattofit View Post
    A really nice selection of clusters DE --- I like the rows clustered with the hammies!
    Super-strong rows with those DBs as well. Going 'untidy' rowing 140lb dumbbells isn't a crime!
    Great session and plenty of volume - I bet you enjoyed having a day off the smolov squats!


    and LOL at 'big fit'!
    Thx fit. Dont sell yourself short man, with those traps and legs "big" is a fitting name. It was nice not squatting today but tomorrow is btb with friday squatting. You really cant miss a day on that program. If you do your in for multiple b2b sessions to catch up.

    Originally Posted by RyouBakua View Post
    good BB and DB rows bro



    you bodybuilders and your supersets

    [img]*****://encrypted-tbn3.google.com/images?q=tbn:ANd9GcQDDV6MUl8LT9YD_UV8z3CzhFRG4-VT-xNaG7zvw_j9dizGVH4iLQ[/img]
    Lols, its strictly for dat pump ya know. Haha.
    Thx bro, i need to get those rows up. I read logs where guys are hammering big weight on them (cough, yours, cough) and ive not put as much into bb rowing as i should.
    Im back. Your welcome.

    Shomer Fukking Shabbat!!
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  7. #817
    Tyrant Titan metalmullisha's Avatar
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    Back work is looking mighty fine bro.

    Mirin the DB rows. good stuff.
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  8. #818
    Discipline&Determination DstryEvrytng's Avatar
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    Originally Posted by metalmullisha View Post
    Back work is looking mighty fine bro.

    Mirin the DB rows. good stuff.
    Thx bro, im wired for power row day now. Gonna get stoopid with the bells.
    Im back. Your welcome.

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  9. #819
    Tyrant Titan metalmullisha's Avatar
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    Originally Posted by DstryEvrytng View Post
    Thx bro, im wired for power row day now. Gonna get stoopid with the bells.
    Ive had to move on from DB Rows. The DBs only go to 125. So now Ive moved on to single arm t bar rows. Did 4 plates for reps today, yeah buddy!
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  10. #820
    Discipline&Determination DstryEvrytng's Avatar
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    Originally Posted by metalmullisha View Post
    Ive had to move on from DB Rows. The DBs only go to 125. So now Ive moved on to single arm t bar rows. Did 4 plates for reps today, yeah buddy!
    Thats fn rediculous man. My top set is 4 plates and a quarter, using both arms .
    Im back. Your welcome.

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  11. #821
    Tyrant Titan metalmullisha's Avatar
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    Originally Posted by DstryEvrytng View Post
    Thats fn rediculous man. My top set is 4 plates and a quarter, using both arms .
    oh and i went for the 500 again today.







    Failed twice, but a few inches higher than last time.
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  12. #822
    Discipline&Determination DstryEvrytng's Avatar
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    Awesome, rack pulls must be working.

    I was weak out of the hole on all my attempts. After the smolov the legs will be pulling so hard i wont need to use my back. Lofl.
    Im back. Your welcome.

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  13. #823
    Tyrant Titan metalmullisha's Avatar
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    Originally Posted by DstryEvrytng View Post
    Awesome, rack pulls must be working.

    I was weak out of the hole on all my attempts. After the smolov the legs will be pulling so hard i wont need to use my back. Lofl.
    it comes off the ground pretty eas, just that last 10-15% that is killing me
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  14. #824
    Discipline&Determination DstryEvrytng's Avatar
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    Nutrition
    Cals 2290
    Fats 49
    Carbs 268
    Protien 215

    Smolov week 1 day 4
    85% (267) 3 sets of 10 reps. These where rough today and i wasnt taking them all full atg . About 2 inches higher half of them.

    Chest and triceps 4x10
    In line db fly cluster with smolov
    35x10
    45x10
    55x10
    65x10. Very minimal arm bend here, dont like em. I only feel work on the bottom half.

    Rop tri ex cluster with high cable flys
    Tris
    90x10
    100x10
    110x10
    120x10

    Flys
    50x10
    60x10
    70x10
    80x10. Slow, controlled and 2 second flex. Last 2 sets eploded the chest.

    Old school pec deck luster with ovrhead rope tri ex
    Pec deck
    90x10
    90x10
    100x10
    110x10. These where harder than i expected.

    Old school seated chest press cluster with dips
    Press
    130x10
    150x9. Something bad going on here in my left shoulder front delt. Swithched to fly machine
    Fly
    90x10x2. No probs here

    Dips
    Bw x 12 x 4.

    Training as intensly as i have been is catching up to me. Having a few shoulder tweeks going on. The left one suprised me today and wasnt feeling good at all. I also have had an old injury come back. Its like a tennis elbow thing but on the inside of my forearm and it sucks. Thats the reason for no bicep training today. Probly shouldnt be curling anything for a bit.

    And in totally different news i have been selected to become a pt instructor at work. That means i need to start running some and eating more to compensate. 2 week training course is going to f with my training schedule some but there is a rediculous gym at the facility. All i need to do is pass the certification tests. Pt, some anatomy, a lot of defensive and offensive tactics (grappling, boxing, mma, edged weapons etc..) and get sprayed with OC... Again. I hate that shyt. Lol
    Im back. Your welcome.

    Shomer Fukking Shabbat!!
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  15. #825
    Registered User pastorpritch's Avatar
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    Wow cool about the PT stuff Congrats?
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  16. #826
    Registered User fittofattofit's Avatar
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    Hey big DE!
    2 inches above ATG is still way deeper than most of us squat, so impressive work for day 4 on the Smolov

    As for the inner elbow problem - they call that golfer's elbow (I have that on the right - I just work around it). Bummer, but it should settle if you find the exercises that don't aggravate it

    And great news on getting the PT position - that sounds like a great job! Would you be doing that full time or as part of the regular work?
    (Less shift work though!)
    And you'll be getting even more lifting in! You're gonna be super swole bro!
    Last edited by fittofattofit; 04-13-2012 at 01:01 AM.
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  17. #827
    Discipline&Determination DstryEvrytng's Avatar
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    Originally Posted by pastorpritch View Post
    Wow cool about the PT stuff Congrats?
    Thx Pritch.
    Originally Posted by fittofattofit View Post
    Hey big DE!
    2 inches above ATG is still way deeper than most of us squat, so impressive work for day 4 on the Smolov

    As for the inner elbow problem - they call that golfer's elbow (I have that on the right - I just work around it). Bummer, but it should settle if you find the exercises that don't aggravate it

    And great news on getting the PT position - that sounds like a great job! Would you be doing that full time or as part of the regular work?
    (Less shift work though!)
    And you'll be getting even more lifting in! You're gonna be super swole bro!
    Yup thats it, been so long sice it bugged me i forgot about it. I snapped it up climbing in roof trusses about 15 years ago. I think the bb rows caused it to flare up again, i do not have any strength loss but it hurts like hell to curl or straighten out my arm and turn my hand counter clockwise.
    Its a collateral duty that i can be called on at any time to train new recruits. Its a 90 day at a time gig and pretty much the only benefits are banking a lot more working 40 hrs a week instead of 50 and having nothing to do on downtime but train. .

    The facility is outrageous but it is in a middle of nowhere shythole area of new mexico.

    Almost forgot one more beni, gym has bells from 5 to 150. . Party time.
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    One more benefit: 'officer' dips will be alt more work for your tris than 'wifey' dips!........






    .......And I'm jealous --- I dream of DBs that weigh more than 100 lbs!
    Last edited by fittofattofit; 04-13-2012 at 03:21 AM.
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    Originally Posted by fittofattofit View Post
    One more benefit: 'officer' dips will be alt more work for your tris than 'wifey'

    ...which is NOT a big benefit for the wifey.

    Who will be 2200 miles away
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  20. #830
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    Congrats on the PT Instructor gig..
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    Looks like you will be creating a lot of WMD's as an instructor, congrats
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  22. #832
    Discipline&Determination DstryEvrytng's Avatar
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    Originally Posted by fittofattofit View Post
    One more benefit: 'officer' dips will be alt more work for your tris than 'wifey' dips!........






    .......And I'm jealous --- I dream of DBs that weigh more than 100 lbs!
    Lol,
    Originally Posted by 30MileMarie View Post
    ...which is NOT a big benefit for the wifey.

    Who will be 2200 miles away
    U worry too much. Haha.

    Originally Posted by lonniej View Post
    Congrats on the PT Instructor gig..
    Thx Lonnie

    Originally Posted by ampUP11 View Post
    Looks like you will be creating a lot of WMD's as an instructor, congrats
    Ha! The first one is going to be a matroom induced projectile vomit bomb. Lofl.
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    Nutrition
    Cals 2332
    Fats 54
    Carbs 252
    Protien 205

    Weighed in at 179.5 this morning. Wtf, can still see abs so i guess its all good.
    Arms are both over 16" now cold and legs gained 1/2" (23") in the past 50 days. I think they have a slight perpetual pump type thing going on tho with all this squatting. Lol

    Smolov week 2 day 1
    70% + 20# (240) 9 sets of 4 reps. Atg and fairly easy.

    Shoulders and calves
    Seated db press cluster with squats
    75x5
    80x5
    85x3 > 70x3. Stuck here at 85. If i am still stuck next week i will switch to bb presses for a few weeks.

    Compound lateral luster with squats
    60x5
    70x5 too heavy
    65x5

    Seated calve raise cluster with squats and bb shrugs
    Calves
    145x8
    190x8
    235x3 > 190x3
    190x8x3

    Bb shrug
    225x5
    315x5. Too heavy
    275x5.

    Db shrug all reps 2 second hold
    100x10x3

    Started running again. Yesterday i did 1.5 miles in 12 minutes before training and today i was a bit faster and ran after training. I have about a month to get it to 11 mins 20 seconds or less. Shouldnt be a prob at all, it just sucks cuz cardio is not what i wanna be doing right now so im gonna take it slow and not worry about getting the time too much lower than 11 minutes.
    Last edited by DstryEvrytng; 04-14-2012 at 12:21 AM.
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  24. #834
    Registered User fittofattofit's Avatar
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    180lbs and still with abs - definitely going in the right direction - deserving of being called 'big DE'!
    You'd have to be packing on muscle with all the smolov work as long as you keep fuelling yourself

    So with all the 'clusters' in between, how long did you take between smolov sets? It looks like a good idea to get that recharge time while hitting the shoulders - the only problem is I'd be worried about losing my squat rack when I did a shoulder set
    DB pressing 85 is still very strong in my book, so nothing to worry about there, and you might expect some lift progress to slow or stop while your body is dealing with the trauma from the smolov! If you are adding muscle and your squatting gets way stronger, then that should be success enough. You'll probably find that when you stop the smolov, your other lifts , especially deads, will rocket

    And fitting in cardio on top of the smolov!
    Last edited by fittofattofit; 04-14-2012 at 12:01 AM.
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  25. #835
    Tyrant Titan metalmullisha's Avatar
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    I pretty much have figured out my squatting problem and have been reading up on Smolov. I think I am gonna give it a try, at least do the first cycle of it and see how it works for me.
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  26. #836
    Discipline&Determination DstryEvrytng's Avatar
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    Thx Fit.

    No prob with losing the squat rack, gym is almost always empty and in the last 10 months going 5-6 days per week ive only seen 1 other guy squatting (not even 1/2 reps lol).

    Time between in around 2-3 minutes. Just long enough to do a set of something else in between.

    Very good point on the squats taking away from other lifts, i didnt think of that.
    I am suprised the abs are still around also, theyre blurry but still there. legs are growing like mad .
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  27. #837
    Discipline&Determination DstryEvrytng's Avatar
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    Originally Posted by metalmullisha View Post
    I pretty much have figured out my squatting problem and have been reading up on Smolov. I think I am gonna give it a try, at least do the first cycle of it and see how it works for me.
    Dude i read in your log where someone said to pick a spot near the ceiling and keep eyes on it while squatting and it will keep you from leaning in. Tried it and almost fell on my fuggin face. Lol.
    The introductory weeks of the program where harder for me than the actual program so far. Mostly due to the initial shock of aquatting 4 days a week i think. Its a good program bro imo. Dam legs are blowin up and its not designed for growth. Sessions are short enough so you can train most of your normal split along with the smolov also. I give it a win.

    What was causing you to bend forewards?
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  28. #838
    Tyrant Titan metalmullisha's Avatar
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    Originally Posted by DstryEvrytng View Post
    Dude i read in your log where someone said to pick a spot near the ceiling and keep eyes on it while squatting and it will keep you from leaning in. Tried it and almost fell on my fuggin face. Lol.
    The introductory weeks of the program where harder for me than the actual program so far. Mostly due to the initial shock of aquatting 4 days a week i think. Its a good program bro imo. Dam legs are blowin up and its not designed for growth. Sessions are short enough so you can train most of your normal split along with the smolov also. I give it a win.
    Yeah, our strength coach back in high school had us pick a point high on the wall and focus on that. I think its more for keeping the back straight, but IDK.

    I Look forward to using this program and see how it works for me. Im still gonna kill it on DL's or try to anyways. I think that getting my squat up to par will really help get my DL #s up.

    What kind of gains have you made on it so far?
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  29. #839
    Discipline&Determination DstryEvrytng's Avatar
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    Originally Posted by metalmullisha View Post
    Yeah, our strength coach back in high school had us pick a point high on the wall and focus on that. I think its more for keeping the back straight, but IDK.

    I Look forward to using this program and see how it works for me. Im still gonna kill it on DL's or try to anyways. I think that getting my squat up to par will really help get my DL #s up.

    What kind of gains have you made on it so far?
    Half inch on the legs. Lowl.
    Have done sets working up to 95% of my 1 rm and then killed the 95% atg a few times. I am guessing i should hit 340 or 350 on the 1 rm reset in 2 weeks. Idk, it sounds like way too huge a jump but ive read a ton of guys are adding around 50 pounds to theyre 1rm half way through the program. Im gonna find out ferreals pretty soon.

    I know it is gonna help my dl as the bottom is my weak point but no matter where you get stuck on a dl more leg strength has to help. More momentum = less work on the remainder of the movement. I am pretty sure i will hit the 500 dl rather easily when i get finished with smolov squat program. I have also read a lot of guys dl's have went up after the squat program while doing 0 dl's for the twelve weeks.
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    It saddens me how big my legs (26-27 inches) are and how little i squat.

    They will be as strong as the look, soon....lol
    **** TwinlabFuel Representative ****
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    If you're going through hell, keep going.

    For all your days be prepared, and meet them ever alike. When you are the anvil, bear...when you are the hammer, strike.

    Squat- 545/ Deadlift- 585/ Bench-435
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