Nov 8, 2012 (184 lbs)
Dec Bench
Warm-up
232.5x5
232.5x5
232.5x5
232.5x5
Rows
warm-up
158x5
158x5
158x5
158x5
Squats
135x5
155x5
175x5
190x5
205x5 PR
The fifth rep on the 205 almost turned into a good morning, but the first four were solid! feelsgood.jpg
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11-08-2012, 06:19 PM #1111
- Join Date: Oct 2010
- Location: Indiana, United States
- Age: 57
- Posts: 5,321
- Rep Power: 121612
Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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11-08-2012, 06:48 PM #1112
Strong work Mark! I'm impressed with how balanced your strength progression has been --- bench, rows, deads, OHPs and squats are all climbing steadily. And 184lbs now, so you're becoming a big boy now
You're doing a great job of slow bulking and gaining strength
Go on.........aim for 200lbs and see where you get on your lifts!"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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11-08-2012, 09:33 PM #1113
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11-11-2012, 01:07 PM #1114
- Join Date: Oct 2010
- Location: Indiana, United States
- Age: 57
- Posts: 5,321
- Rep Power: 121612
Tempted. tempted.
For those who complain about not gaining mass, you would think it obvious but the scale MUST move! I sometimes struggle getting enough calories, but I've supplemented with trail mix (nuts, raisins, and M&Ms) and butter pecan ice cream.
My wife and I had dinner with some high school friends that we haven't seen in over 10 years, and both said that it was "obvious" that I work out (feelsgood.jpg)
That knife cuts both ways. I'm mirin' the progress that you've made with that 245x5 squat!Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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11-11-2012, 03:30 PM #1115
- Join Date: Oct 2010
- Location: Indiana, United States
- Age: 57
- Posts: 5,321
- Rep Power: 121612
Nov11, 2012 (183.5#)
Trapbar Deadlift
warmups
330x8
OHP
137x5
137x5
137x5
I realized after my first set that this should have been 136, but I figured to stay with it. Very heavy but doable.
Squat (Light day)
warm-ups
160x5
160x5
Roman Chair Sit-ups
BWx15
BWx15
BWx15
I didn't realize that I forgot an exercise until I was copying and pasting from my Nov 5 workout: Dumbbell Hang Clean & Press I'm now so bloated with my after-workout shake that there's no way I'm going back downstairs to do them againPull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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11-12-2012, 04:14 AM #1116I didn't realize that I forgot an exercise until I was copying and pasting from my Nov 5 workout: Dumbbell Hang Clean & Press I'm now so bloated with my after-workout shake that there's no way I'm going back downstairs to do them again
Great lifting again Mark ---- 330 x 8 on the deads and 137 x 5 on the OHPs (even if in error)
How do you like the roman chair sit-ups now that you've added them back?"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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11-12-2012, 05:33 AM #1117
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11-12-2012, 06:13 AM #1118
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11-12-2012, 06:27 AM #1119
What Bubba said...never seen anyone warm up like that
When I came here earlier your OHP Vid was jumpy but tonite it worked well. Counting skills were spot on I don't know much about OHP's except it looked good and you pushed through well to the end.
Nice work on the squat PR! Question now is, will you go for the 200 or not? Buy more of the bulk size pack M&M's..
I bet it was especially nice to get positive feedback from your high school friends!.
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11-12-2012, 04:51 PM #1120
Glad to see there are others that know how to enjoy bulking the right way (seriously). I don't advocate a diet of junk food. You have to get the nutrients from lean meats, fruits, vegetables, etc., but adding the extra treats DO NOT interfere with progress. My past bulk, I added 12lbs of most muscle and increased strength dramatically. My secret....3 chocolate homemade muffins my wife would bake and at least 2x/week, a huge bowl of ice cream. Of course I still have my hang-ups, and made sure the muffins were of a multi-grain and the ice cream was Breyers Lite, but the reality was, it was the extra calories, along with a good supply of ALL the major nutrients that did the trick. Could I get away with eating like this all year long? Only if I was I just concerned with strength. Fortunately, I have enough vanity that keeps my health in check, as well. Great to see your hard work was noticed by your old HS friends Payton. That should be very motivating. Also, your Trapbar DLs and OHPs are looking strong. Your new weight increase in paying off. If you decide to diet down again, you should end up at a higher bodyweight than last time. Just do it slowly, so you don't lose that hard-earned muscle.
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11-12-2012, 04:56 PM #1121
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11-12-2012, 05:07 PM #1122
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11-13-2012, 06:51 AM #1123
- Join Date: Oct 2010
- Location: Indiana, United States
- Age: 57
- Posts: 5,321
- Rep Power: 121612
Agreed.
My wife even criticized my shirt before we left. She said "don't you have something with tighter and shorter sleeves?" You're right: it was very nice.
You're right. Everyday (or most days) I eat eggs, tuna, salad, steamed veggies, and lean meat or chicken. As such, I have ZERO guilt in eating a bowl of ice cream every now and then.
A surplus of calories makes this possible
Thanks. My legs were quite sore last night, so either the deads or the squat from several days ago were certainly affecting the right musclesPull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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11-14-2012, 06:10 PM #1124
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11-14-2012, 08:09 PM #1125
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11-15-2012, 06:28 AM #1126
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11-15-2012, 09:43 AM #1127
- Join Date: Oct 2010
- Location: Indiana, United States
- Age: 57
- Posts: 5,321
- Rep Power: 121612
I suppose "better late than never," but I'm sure I'd be a lot bigger if I had been doing squats over the last 25 years!!! I'm probably as excited about my squat numbers as anything else as of late. And when you wrote several weeks ago that I'd be repping 225, I initially thought "no way," but now that seems possible. In fact, if I decide to extend this caloric surplus much longer after Thanksgiving, then further improvement to my squat #'s will be the reason!
Unfortunately, I have no safeties. Until recently, I just knew my limit and wouldn't go beyond it. I've failed to get a bench rep sans spotter three times in the last 15 years, and two of those have been in the past month! I've been pushing too far on that exercise, and I need to either get a spotter (only my 12 year old son was home last night, but he could have done it) or quit pushing the envelope.Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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11-15-2012, 10:48 AM #1128
250 x 3... Dayum man. That's nuts! Great job. Do you leave the collars off so you can dump to the sides? It's loud and sorta scary, but better than the alternative of trying to roll 250lbs over your abs to your lap. My safeties are the wrong height for me, so I don't use them for bench. If I get them high enough to help me in case of failure, then they're in the way. I wouldn't mind those rope things with the quick release, but I'm not sure the I beams in the ceiling will support very much.
B: 285
S: 375
D: 555
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11-15-2012, 12:04 PM #1129
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11-15-2012, 09:20 PM #1130
Squats and deads for mass, strength and balance!
I suspect that you'd be good for reps of 225 already, but I like the way you've been progressing so I don't see any point in pushing it. You'll be there with 225 x 5 x 5 sometime in the New Year as long as you keep up the cals!"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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11-17-2012, 09:39 AM #1131
- Join Date: Oct 2010
- Location: Indiana, United States
- Age: 57
- Posts: 5,321
- Rep Power: 121612
Ruh-roh! Tweaked my back on Rep #2 doing 332# deads. This time I was smart enough to abandon the set (the whole workout in fact). I immediately too ibuprofen and iced, so let's hope this doesn't get bad.
Looks like I have an unexpected break. If I'm 100% by mid-week, I'll be back at it.Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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11-17-2012, 08:44 PM #1132
Oh. Sorry to hear it, take all the time you need. I did that not too long ago. Came back into it after almost a week off deads, very carefully to test the waters and gradually worked my way back where I left off. Training when tired can cause you to lose concentration, form goes out the window. Hopefully next time I will recognize when to drop the weight or to abandon it altogether :/
Nice progress being made though for someone who was balking on the bulkLast edited by Lou1se; 11-17-2012 at 08:53 PM.
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11-17-2012, 10:11 PM #1133
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11-18-2012, 10:35 AM #1134
- Join Date: Oct 2010
- Location: Indiana, United States
- Age: 57
- Posts: 5,321
- Rep Power: 121612
Thanks, guys. I guess I'll have to take my own advice: this is just a short break that won't even be noticeable 6 months from now. And regardless where I start back, each workout I'll incrementally make progress and will approach and hopefully exceed my present numbers.
Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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11-19-2012, 07:04 AM #1135
Just a minor speed bump in the highway we call working out. Ha, I know that's some metaphorical nonsense I'm spewing, but you get the point. I've thrown my back out probably 10 times in 15 years, but I actually used deads to rehab my back, contrary to what folks say. Was it a bit heavy or just tweaked form on the said rep?
If you can understand the me, then I can understand the you.
http://forum.bodybuilding.com/showthread.php?t=131910793&p=910771933#post910771933
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11-19-2012, 07:05 AM #1136
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11-19-2012, 08:33 AM #1137
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11-19-2012, 11:05 AM #1138
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11-19-2012, 11:15 AM #1139
- Join Date: Oct 2010
- Location: Indiana, United States
- Age: 57
- Posts: 5,321
- Rep Power: 121612
It still hurts like a son-of-a-gun. I was hoping to be back at it Wed, but it might take a couple of weeks.
With your problem, do you think it's muscle or skeletal related? I'm fairly certain mine is muscle, and I'm just assuming that it's going to take time. I hit it with the TENS device for quite a while this weekend, but I felt no better afterwardsPull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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11-19-2012, 11:33 AM #1140
With any muscle strain, first ice and NSAIDs, then after a day get in and stretch it. It's a few torn fibres and there will be a bit of bleeding and hence scarring when it heals. You want to stretch so that the adjacent muscle stays pulled to length rather than all hunched up by a scar so it will tear again. The stretching will be painful initially, but do it
$50"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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