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  1. #571
    Fatter Than You Think nads786's Avatar
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    Upper (light push)

    1) Chin ups
    bw (186)x5
    +25x5
    50x4
    50x4

    2) BB Flat Bench
    barx8
    95lbsx8
    135lbsx5
    155lbsx5
    185lsx9
    135lbsx8

    3) Lying Straight Bar Cable Rows
    5 sets to the stack
    Stack+20x12
    Stack+20x12

    4) One Arm Rear Cable Flys
    25lbsx12
    25lbsx12
    25lbsx12

    5) Side Planks
    3 sets of 20 seconds

    Comments

    -The return of the chins! My elbow felt pretty solid. The weight wasn't too bad need to go back and see what my PR with these weights and start building up again.

    -Bench again felt super light, I tried some different methods to get a good arch ended up putting my foot on the bench and shooting my hips up until I felt pressure on my traps/upper back then settled it. Felt pretty solid but again its 185 lets see what happens Sunday when I work with 225.

    -Lying cable rows are pretty much done with 2 hands, weight is way too light going to switch to one arm next week but use a pronated grip not hammer.
    My Workout Journal:

    http://forum.bodybuilding.com/showthread.php?t=142212621
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  2. #572
    Registered User fittofattofit's Avatar
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    Originally Posted by nads786 View Post
    Haha it actually looks better than standard ones I don't look as much of a pervert! It's a good exercise for stability as my left leg seems to be much stronger.
    Yeah......I suppose the full 'bar hump' looks a little twisted


    Strong return to the chin-ups Nadeem and I'm looking forward to seeing you tackle the 225 on the weekend.
    I note that you're weighing 186. What's the plan with the diet and the BW now?
    "Better to wear out than rust out!"

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  3. #573
    The All-American American Woody-5's Avatar
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    strong weighted chins! good to hear the elbow agreed with them! nice bench work as well
    PRs: Back Squat- 405x1 / Front Squat- 275x1/ Bench- 315x1 / Deadlift- 505x1

    NEW Journal!! Got Wood 2:
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  4. #574
    basically crossfit BabyOilBrah's Avatar
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    nice work nads! Once you find your comfortable bench position where you can get some leg drive you'll be beasting on flat.
    Oly Lifting Log: http://forum.bodybuilding.com/showthread.php?t=162784011

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  5. #575
    Fatter Than You Think nads786's Avatar
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    Originally Posted by fittofattofit View Post
    Yeah......I suppose the full 'bar hump' looks a little twisted


    Strong return to the chin-ups Nadeem and I'm looking forward to seeing you tackle the 225 on the weekend.
    I note that you're weighing 186. What's the plan with the diet and the BW now?
    The 186 is just some wicked bloating and I weigh myself at the gym prior to chins so its full sweatshirt/baggy sweat pants etc etc

    My daily weight is still around 181 but I'm pushing the calorie pace around 2800 calories/day.

    I don't know if that's why I feel great right now or just the 10 days off. I need to really program deloads into my lifting in the future to prevent massive stalls like this.

    Originally Posted by Woody-5 View Post
    strong weighted chins! good to hear the elbow agreed with them! nice bench work as well
    Thanks bro the biggest test is the next morning (today) I use to wake up with a dull and achey elbow but I felt nothing this morning

    Originally Posted by BabyOilBrah View Post
    nice work nads! Once you find your comfortable bench position where you can get some leg drive you'll be beasting on flat.
    Thats what I'm hoping for, I'm still losing most of my tightness once the weight is in my hands (flat or incline) but pushing my legs behind me seems at 185 to allow me to maintain my arch. This Sunday will really be the test.

    I've dropped incline BB bench to a second exercise for a couple reasons

    1) no way to really get the same stability as flat bench
    2) 45 degree angle is not giving me the chest workout I really want
    3) My depth is much better with flat than incline

    I wish my gym had an adjustable bench a 20 or 30 degree bench angle would be money but alas poverty gym checking in.
    My Workout Journal:

    http://forum.bodybuilding.com/showthread.php?t=142212621
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  6. #576
    basically crossfit BabyOilBrah's Avatar
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    understand, yeah sucks you can't get a 25-30 degree bench.
    Oly Lifting Log: http://forum.bodybuilding.com/showthread.php?t=162784011

    Voltron Log: http://forum.bodybuilding.com/showthread.php?t=161413673
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  7. #577
    Fatter Than You Think nads786's Avatar
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    Upper (Heavy Push)

    1) BB Flat Bench
    barx8
    95lbsx8
    135lbbsx8
    185lbsx5
    205lbsx4
    225lbsx5
    225lbsx4
    135lbsx8

    2) DB Rows
    60x8
    80x8
    105x5
    105x5
    105x5

    3) Incline BB Bench
    95lbsx8
    135lbx8
    155lbsx8
    155lbsx8

    4) One Arm Cable Laterals
    25lbsx12
    25lbsx12
    25lbsx12

    5) Planks
    4 sets at 30 seconds

    Comments

    -Overall very solid workout, hung over as chit! Had a lil birthday celebration for me and a couple others, I was a dancing raving machine.

    -BB Flat felt really good, I worked myself into a nice PL arch. Def gives me way more stability and less shoulder issues. Still working the kinks out but I feel like I could of gotten way more than 5 reps on the first set.

    -DB rows felt pretty solid, I strapped on the last set kinda no point I think I prefer chalk. 110 next week? (all time PR is 110x7 earlier this summer).

    -Incline BB bench I was done for some reason. A lot of sweating and exhaustion I felt out of shape for some reason. Had some shoulder pain again so I decided to keep it very light.
    My Workout Journal:

    http://forum.bodybuilding.com/showthread.php?t=142212621
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  8. #578
    Registered User fittofattofit's Avatar
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    Hey......Happy Birthday Nadeem!

    Nice work on the benching -- you're starting to up the volume and the 225 is looking strong. Good heavy DB rows as well!
    I reckon the 10 days off is what made the difference. I had a 10 day break in June (no gym, no hiking, no skiing,.....just eating and drinking) and I couldn't believe how strong I felt when i got back into the gym!
    Programming a break is probably not a bad idea!
    "Better to wear out than rust out!"

    Jane Fonda helped me to rediscover my core.
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  9. #579
    Fatter Than You Think nads786's Avatar
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    Originally Posted by fittofattofit View Post
    Hey......Happy Birthday Nadeem!

    Nice work on the benching -- you're starting to up the volume and the 225 is looking strong. Good heavy DB rows as well!
    I reckon the 10 days off is what made the difference. I had a 10 day break in June (no gym, no hiking, no skiing,.....just eating and drinking) and I couldn't believe how strong I felt when i got back into the gym!
    Programming a break is probably not a bad idea!
    Thanks Andrew! I agree the break definitely seemed to help. I probably overtaxed myself but was too stubborn to do anything. I should of known because whatever I grabbed (barbell dumbell pullup bar) it all felt fatiguing.

    I'll have to work up a method to deload every 6 weeks or so.
    My Workout Journal:

    http://forum.bodybuilding.com/showthread.php?t=142212621
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  10. #580
    Fatter Than You Think nads786's Avatar
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    lower heavy

    1) Front Squats
    barx8
    95lbsx8
    135lbsx8
    185lbsx5
    205lbsx5 (pr)
    185lbsx5 (fuk!)

    2) GHR/ Razor Leg Curls
    bwx12
    bwx8
    bwx8
    bwx8

    3) Hip Thrusts
    bwx8
    50lbsx8
    100lbsx8
    120lbx8
    120lbsx8

    4)Calves
    225lbsx12
    225lbsx12
    225lbsx12

    5) Bird Dogs
    3 sets of 45

    Comments
    Really good workout. Very surprised because the warm up sets sucked. The PR was a real grinder I'm pretty surprised I got it the bar almost fell off. The 185 was rough ran out of steam.

    I need to keep it at 2x a week frequency I've gotten sloppy with the election and other things etc.

    The rest of the workout was pretty solid too. *I decided to give the GHRs a shot (Andrew's recommendation) they felt really solid. I actually like them a lot better than the RDLs.

    Debating whether to use them twice a week or just once.*
    My Workout Journal:

    http://forum.bodybuilding.com/showthread.php?t=142212621
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  11. #581
    Fatter Than You Think nads786's Avatar
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    My Workout Journal:

    http://forum.bodybuilding.com/showthread.php?t=142212621
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  12. #582
    Registered User fittofattofit's Avatar
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    Good work on the form PR Nadeem! You'll be at 2pps for that soon
    I'm glad you like the GHRs --- I think that we often don't feel our hammies burning whereas we bodybuilders tend to get quad burns all the time. I'd probably leave them at one day a week but maybe do SLDLs on another day. I don't really see much problem with doing lots of legs, but maybe mixing up the prime mover exercises e.g. leg day 1: FSs, GHRs and leg day 2: Lunges, SLDLs

    That razor leg curl looks bad@ss!
    "Better to wear out than rust out!"

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  13. #583
    The All-American American Woody-5's Avatar
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    Stellar front squat PR! Very nice
    PRs: Back Squat- 405x1 / Front Squat- 275x1/ Bench- 315x1 / Deadlift- 505x1

    NEW Journal!! Got Wood 2:
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  14. #584
    Fatter Than You Think nads786's Avatar
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    Thanks guys! My biggest problem right now is endurance I feel winded way too often, gotta start doing some cardio again. I haven't been on the bike in forever (damn cold weather).
    My Workout Journal:

    http://forum.bodybuilding.com/showthread.php?t=142212621
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  15. #585
    fapping into a volcano Exane's Avatar
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    Grats on the PR bro! That is some solid squatting
    *Workout Journal: We form like Voltron: BoB/Exane/NWSkier/Gin/Hamzzza/Applecat - http://forum.bodybuilding.com/showthread.php?t=161413673

    4% shredded with striated!
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  16. #586
    basically crossfit BabyOilBrah's Avatar
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    Front squat PR ftw, nice going bro.

    Yeah get back on that cardio time, as long as it's not too much, some conditioning will help with your lifting.
    Oly Lifting Log: http://forum.bodybuilding.com/showthread.php?t=162784011

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  17. #587
    Fatter Than You Think nads786's Avatar
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    Upper (light push)

    1) Chin ups

    lat pull warm up x12

    bwx5
    +25x5
    +50x4
    +50x4
    +50x3 (strapped)

    2) Semi Close Grip Bench
    barx8
    95lbsx8
    135lbsx8
    185lbsx7
    185lbsx7

    3) Lying Cable rows/ standing cable rows/ etc

    Tried a much of different cable rows, Decided on standing, the lying ones are just too easy

    I'm thinking Standing Rope cable rows would work, they were a favorite of mine in the past

    6-8 sets

    4) Pull ups
    bwx8
    bwx8

    5) Side Planks
    3 sets of 30 seconds

    Comments

    - Chins felt solid, still can't break that endurance barrier 4-5 reps seems to be my sticking point, I'm going to just list weights now, its really hard to keep track of bw+ weight added when it comes to PRs and it seems that is what most ppl here do.

    -Tried a bunch of cable rows planning on going with rope rows, easy on the back and a new way to row instead of the same old hammer girp

    -bench felt solid still working on arch and keeping tight, the close grip slightly irritated my elbow..

    -everything else was super fast and I was a sweaty mess after, need to do cardio!
    My Workout Journal:

    http://forum.bodybuilding.com/showthread.php?t=142212621
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  18. #588
    Registered User fittofattofit's Avatar
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    Your chin-ups have always been strong. If you feel that you are sticking at the reps, then just add more sets like you did this time.
    Standing cable rows will be better for your core stability as well
    Good work with the benching --- you want to nail your form on those to protect your elbows and shoulders
    "Better to wear out than rust out!"

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  19. #589
    Fatter Than You Think nads786's Avatar
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    Originally Posted by fittofattofit View Post
    Your chin-ups have always been strong. If you feel that you are sticking at the reps, then just add more sets like you did this time.
    Standing cable rows will be better for your core stability as well
    Good work with the benching --- you want to nail your form on those to protect your elbows and shoulders
    Thanks! A big problem with chins is the smooth grip and fat bar my gym doesn't have normal bars

    On another note any tips on pendaly rows? I wanted to give em a shot again.
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  20. #590
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    Originally Posted by nads786 View Post
    Thanks! A big problem with chins is the smooth grip and fat bar my gym doesn't have normal bars

    On another note any tips on pendaly rows? I wanted to give em a shot again.
    They are my favourite BB rowing exercise, because it's much harder to cheat on them --- they always make the lats and mid-back pay!
    The big tips that I got are:

    1. Think 'Superman chest'
    2. Drop the hips for stability
    3. Watch the 'toe curls' i.e. keep the balance evenly through the feet

    So....head up, chest out, hips tight, and remember to make the pull explosively to the chest and squeeze at the top before descending!
    A slightly wider stance will make it easier for the bar to clear the knees
    It doesn't take a lot of weight to really feel the Pendlays work!
    "Better to wear out than rust out!"

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  21. #591
    Fatter Than You Think nads786's Avatar
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    upper (heavy push)

    1) BB Bench Press
    Barx8
    95x8
    135x8
    185x4
    205x2
    230x3
    230x3
    230x3

    Multi rep PR of 9 reps!

    2) DB rows
    60x8
    80x6
    110x5
    110x4 (strapped)

    9 rep pr

    3) incline BB bench
    135x8
    155x8
    155x8

    (Super deep)

    4) Pendaly rows
    95x5
    95x5
    135x1
    135x1
    95x5

    5) planks

    4 sets of 40seconds*

    comments

    -Finally fuking bench pr! The last rep was a grinder and my lower back cramped a bit but great sets good bar speed good depth and resting for about a min

    -DB rows felt solid must strap up now chalk is not really working I was hoping for more reps the first set. I sense some minor twisting from this movement but when it's heavy I don't think I can do much other than belt up.

    Should I brace my core or push against the belt when rowing?

    -incline bench was more of a finisher and I was running out of time depth was very good as low as my shoulder flexability allows

    -pendaly rows felt good at 95lbs felt heavy as hell at 135lbs! Ill have to start at the bottom and progress slowly. Is it weird that I row DBs at 110 but only 95lbs? Yes but it takes me a long time to adjust to any new excerise so hopefully I can progress on these
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  22. #592
    The All-American American Woody-5's Avatar
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    Grats on the rep PR
    Excellent work on those DB rows too

    Ready for the Bears game tonight?
    PRs: Back Squat- 405x1 / Front Squat- 275x1/ Bench- 315x1 / Deadlift- 505x1

    NEW Journal!! Got Wood 2:
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  23. #593
    Fatter Than You Think nads786's Avatar
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    Originally Posted by Woody-5 View Post
    Grats on the rep PR
    Excellent work on those DB rows too

    Ready for the Bears game tonight?
    Thanks bro I took your advice and went with some low reps. Ready? I dunno I'm a nervous wreck I usually take these games way to seriously. It's really windy here so hopefully that slows down Houston's play action.
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  24. #594
    Fatter Than You Think nads786's Avatar
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    Lower Heavy

    1) Front Squats
    barx8
    95lbsx5
    135lbsx8
    185lbsx5
    205lbsx5
    205lbsx3
    185lbsx5 (clean grip)
    185lbsx5 (cross arm again)

    8 rep PR

    2) GHR
    bwx12
    bwx10
    bwx8
    bwx6

    3) Hip Thrusts (DB)
    bwx12
    50lbsx12
    110lbsx12
    110lbsx12

    4) Bird Dogs
    3 sets of 30 seconds

    5) Various pendaly rows (off floor and rack pins)
    4-5 sets

    Comments

    -Front squats felt pretty solid, I got a PR but the bar was slipping off my shoulders on the first and second sets, I tried the clean grip and it irriated my shoulders oh well. The 205lb sets really destroyed my core, I could feel the lower back and abs contrating really hard.. its a weird dull pain thats prob just something being worked not injury

    -GHRs feel great reps were going down as it was harder and harder to maintain good form, I'm fighting the negative and doing a sligh push up

    -Hip thrusts felt good as usual, one day I'll use a barbell but right now its just too ackward looking... lulz

    -I gave pendalys a shot agian and its really hard for me to get the proper position. Off the floor or the pins it just doesn't feel right. Tomorrow is my Upper day and I had a light blub moment, do T-bar rows off the floor with a deload after each rep. This will keep my body parallel to the ground and allow me to row without taxing my lower back.
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  25. #595
    Registered User fittofattofit's Avatar
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    Great work on getting that bench PR Nadeem --- I know that getting your benching back to where it was has been a monkey on your back, so now you'll be pushing new PRs every week .......well at least for a while
    Strong work on those DB rows
    I'd also keep working at the Pendlays --- they are a great exercise and they are very low back friendly because they force you to keep a rock solid core and focus totally on pulling through the lats and rhomboids

    Great work on those front squats and GHRs as well.
    Two good workouts!
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    Strong front squatting!
    PRs: Back Squat- 405x1 / Front Squat- 275x1/ Bench- 315x1 / Deadlift- 505x1

    NEW Journal!! Got Wood 2:
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  27. #597
    fapping into a volcano Exane's Avatar
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    Seeing lots of PR's above, GJNM! Liking the front squats
    *Workout Journal: We form like Voltron: BoB/Exane/NWSkier/Gin/Hamzzza/Applecat - http://forum.bodybuilding.com/showthread.php?t=161413673

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  28. #598
    Fatter Than You Think nads786's Avatar
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    Originally Posted by fittofattofit View Post
    Great work on getting that bench PR Nadeem --- I know that getting your benching back to where it was has been a monkey on your back, so now you'll be pushing new PRs every week .......well at least for a while
    Strong work on those DB rows
    I'd also keep working at the Pendlays --- they are a great exercise and they are very low back friendly because they force you to keep a rock solid core and focus totally on pulling through the lats and rhomboids

    Great work on those front squats and GHRs as well.
    Two good workouts!
    Thanks Andrew! Ya the bench has definitely been a monkey on my back and I hit a PR right when my I was stuffing my face with 2900 calories!

    What do you think of doing pendlay rows with the T-bars? Something about hammer grip seems to work better for me.

    Originally Posted by Woody-5 View Post
    Strong front squatting!
    Thanks man!

    Originally Posted by Exane View Post
    Seeing lots of PR's above, GJNM! Liking the front squats
    Thanks bro now I need to get on your weighted chin level!
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  29. #599
    Fatter Than You Think nads786's Avatar
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    Upper Light Push

    1) Chin ups
    latpullsx12
    bwx5
    bw+25x5
    bw+50x5
    +50x4
    +50x4

    2) BB Flat Bench
    barx8
    95lbsx8
    135lbsx8
    185lbsx8
    185lbsx8
    185lbsx6

    3) Pendaly T-Bar Rows
    45lbsx8
    45lbsx8
    70lbsx5
    50lbx5 (25 plates)
    50lbsx5 (25 plates)

    4) Poundstone Curls
    barx26
    barx16

    5) One Arm Rear Laterals
    20lbsx16
    20lbsx18

    5) Side planks
    2 sets of 30 seconds

    Comments

    Awesome workout, finally starting to get my grove on.

    -Chins felt really solid today, I brought my grip in a bit and it really helped me with the heavy reps. Are closer grip chins suppose to be easier? I also decided to not weigh myself prior to the chins and just try to hit PRs with the weights not with bw.

    -Bench felt solid, but after chins its much harder to get my upper back in position a lot of fatigue. Only 6 reps on the last set bc of a lower back cramp.

    -T-bar rows pendaly style felt much better than regular pendaly rows but man they aren't that much easier on your lower back. I tried the 25lb plates but it was way too low. Going to try this exercise again next week and see if its worth keeping.

    -poundstone curls were ok, irritated my elbows a bit but surprised i got 26 reps, i wasn't really trying either.*
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  30. #600
    Registered User fittofattofit's Avatar
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    Originally Posted by nads786 View Post
    What do you think of doing pendlay rows with the T-bars? Something about hammer grip seems to work better for me.
    I know where you're coming from with the hammer grip. I like the hammer grip or prone grip, but not the supine grip --- that puts more tension on the LHB and that can feel a little uncomfortable for me. I assume that you find the prone grip uncomfortable for your shoulders. I'd still be inclined to try the regular pendlays though as the t-bar will track through an arc and hit the lats differently compared to just a bar. If your back is really uncomfortable, you could try some chest supported BB rows although it's hard to set up a bench to do it

    Great job on those weighted chins!
    "Better to wear out than rust out!"

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