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09-09-2011, 03:10 AM #361
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09-09-2011, 04:14 AM #362
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09-09-2011, 04:20 AM #363
I agree. You could add weight to those dips now if you wanted, especially if you do them first rather than last.
Hey, if you guys get a minute and feel so inclined, check out Nimm's bulking log. He's a nice guy, in a very similar position as Adam, where he lost weight, is bulking, and trying to find his caloric sweet spot. I think he could use the encouragement.
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09-09-2011, 07:07 AM #364
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,949
- Rep Power: 137130
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09-09-2011, 07:13 AM #365
I'm gonna start shooting for BW dips + 2 plates, come at me bro
I think the lift that added the most thickness and peak to my biceps was seated incline db curls. THEY KILLBTK - Work. Hustle. Kill.
5/3/1 Winter Bulk - http://forum.bodybuilding.com/showthread.php?t=137721563
PB's
Bench: 240x5
Squat: 285x3
Deadlift: 405x2
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09-09-2011, 09:27 AM #366
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09-09-2011, 11:08 AM #367
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09-09-2011, 11:15 AM #368
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09-09-2011, 11:18 AM #369
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09-09-2011, 11:22 AM #370
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09-09-2011, 11:35 AM #371
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09-09-2011, 01:06 PM #372
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,949
- Rep Power: 137130
I'm curious what the correct form is for deadlifts in terms of progression from lifting primarily with legs, to back, etc.
Yesterday when I was doing them I felt my quad getting very strained/worked during the lift and it made it hard to complete the full movement.
Any advice?"When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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09-09-2011, 01:24 PM #373
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09-09-2011, 02:04 PM #374
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09-09-2011, 02:39 PM #375
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09-09-2011, 03:02 PM #376
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09-09-2011, 03:06 PM #377
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,949
- Rep Power: 137130
I was thinking about trying an altered split next week and just seeing how it goes.
I like my current split in terms of duration and variety, but i'm finding certain muscle groups are too sore on days when they get hit as a secondary area, like when my quads were burning during deads, which effected the weight I could lift.
Here's what I was thinking: 1 day in the beginning on the week (monday) when I do basic power moves: Deadlift, Squat, and Bench, as well as abs.
Then, I take Tuesday off, and workout Wed-Friday. Something like this:
Monday POWER DAY
Deadlift 5x5
Benchpress 5x5
Squat 5x5
Cable Crunch 4x10-12
Hanging Lef Raise 3x10-12
Tuesday
OFF
Wednesday - Back, Delts, Tri's, Calf
Chin-Ups 5x5
Rows 5x5
Lateral Raises 3x6-8
Dips 3x6-8
Seated Calf Raises 4x10-12
Hack Squat Calf Raises 3x10-12
Thursday Legs, Abs
Leg Press 5x5
SLDL 5x5
Quad Extension 3x6-8
Ham Curls 3x6-8
Cable Crunch 4x10-12
Hanging Lef Raise 3x10-12
Friday Chest, Traps, Biceps, Calf
Inclined DB Press 5x5
Decline Hammer Press 5x5
Barbell Shrug 3x6-8
Seated Dumbell Curl 3x6-8
Seated Calf Raises 4x10-12
Hack Squat Calf Raises 3x10-12
Any thoughts??"When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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09-09-2011, 03:08 PM #378
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,949
- Rep Power: 137130
I WAS training at the Golds Gym in Downtown Seattle.. but lately i've been going to the North Seattle location, it's on Aurora about 5 miles from me, and it has WAY more stuff there. The one downtown is super low of weights ONE bench press, ONE squat rack, etc...
What about you?"When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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09-09-2011, 03:25 PM #379
Yeah DT Seattle is a nice facility but TINY! and it's really fitness cluby....I haven't been to the one on Aurora but I know the area all too well. I train at 24hr fitness - usually in Issaquah but sometimes wherever I'm at.
I like that split you wrote up a lot next week IF you can do it. I just mean to say that personally I would fall apart trying to do that power day!! If you got in you then kill it browww.xccellence.com
FKK.....We don't play
Getting big: http://forum.bodybuilding.com/showthread.php?t=136802401
- Alan Aragon www.alanaragon.com
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09-09-2011, 03:46 PM #380
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,949
- Rep Power: 137130
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09-11-2011, 11:49 AM #381
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,949
- Rep Power: 137130
Well this weekend has been fun.
Yesterday I was a puffy mess - had a pretty salty diet, ate out for dinner, had movie theatre popcorn, probably hit 4k calories easily. Oh well
Today my schedule is going to be all over the place, and for some reason I feel like an eclectic dinner - just a bunch of random stuff. Plus, I have some things in my freezer I need to use, so what the heck. Here is what I'm planning:
4 Whole Eggs
1 Lean Pocket
2 Pop Tarts (Raspberry)
1 Trader Joe's Ready-Bake Brownie w/Whip Cream
Spinach Salad
Glass of Almond Milk
This may or may not get me to my calorie goal for the day, so I might have to throw in some other things, too.
Going to post some stats from my ham + glute day on Friday, went REALLY well and increased weight, too
Happy Sunday All!"When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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09-11-2011, 11:05 PM #382
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,949
- Rep Power: 137130
Damn it's hot in Washington right now.
Perfect opportunity to showcase some vascularity as basically NO ONE around here has A/C in their house, including me. Tomorrow I am trying out my first POWER day, very excited about it. Feeling very strong.
I also feel growth in my arms, especially my tri's.
Sweet dreams all and have a great night!
The last one is my INNER tricep, in case you can't notice. Very happy with the progress"When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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09-11-2011, 11:39 PM #383
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09-11-2011, 11:44 PM #384
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,949
- Rep Power: 137130
Yeah im curious to see how i handle it. I think if I do deads, then bench, then squat, I might be OK. I know from experience when I squat first my quads won't be able to take the deads, but we'll see. If now, i can always deads + bench and then just squat on my leg day
"When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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09-12-2011, 07:47 AM #385
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09-12-2011, 08:15 AM #386
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09-12-2011, 08:29 AM #387
I do squats then deads in my program. It's definitely a challenge, but I love it. You just have to tailor the setup to however you are going to respond best. If you're going to perform better with deads and bench then that may be the way to go, but I'd give the squats and deads a try and just see how you like it.
Like success, failure is many things to many people. With a positive mental attitude, failure is a learning experience, a rung on the ladder, a plateau at which to get your thoughts in order and prepare to try again. - W. Clement Stone
BTK: It's Mind Over Matter
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09-12-2011, 09:41 AM #388
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,949
- Rep Power: 137130
It's worth a shot. if it comes time to squat after deads or something and I don't have any juice left in my legs, I can also move onto something else... but in a way i'd feel better if I were at least hitting chest and legs twice a week so I can see if it's possible for me.. 52 weeks in a year and if I worked it twice a week that's double the muscle stimulation
"When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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09-12-2011, 10:28 AM #389
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,949
- Rep Power: 137130
So this is what my workout was on Friday.. went well!
SLDL: Last week I started lower and had to taper down the weight at the end, this time went 145 all the way through
145x7 (+2 Reps)
145x6 (+1 Reps)
145x7 (+2 Reps)
145x6 (+1 Reps)
145x5
Seated DB Curl
30x10
30x10
30x8
Pull-Throughs Never tried before, but very good exercise!
42.5x7
50x6
50x6
50x6
Seated Hamstring Curls
90x9
100x6
90x7
Seated Calf
130x13 (Increase in Reps!)
130x9
120x10
Hack-Calf Raises I strongly recommed these!!!
170x12 (+20 Pounds!!!)
170x12
150x12"When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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09-13-2011, 09:27 AM #390
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