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  1. #331
    Registered User samsont's Avatar
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    thanks!

    Went back in my buddy wanted to hit legs/abs. So I tried to focus on quads mostly since the sumo work I did earlier. In every movement I just kept thinking about pulling 4 plates. I really gotta bring my leg strength back up, since I havent squatted anything worthy in so long.

    Legs/abs

    warm up
    20 min walk treadmill

    Single legged machine press
    55 x 10 each leg
    75 x 10
    135 x 10
    155 x 10
    175 x 10 heavy

    Stationary DB lunges
    20s x 8 each leg
    30s x 8
    40s x 8 heavy
    30s x 8

    Seated leg curls
    50 x 15
    50 x 15
    50 x 50 pumped , last 20 reps hurt

    Seated calf raise deep pause stretch at bottom
    45 x 25
    55 x 25
    55 x 25

    Single leg extension machine build them wheels son
    30 x 15 each leg
    50 x 15
    75 x 15 heavy as ****

    Hanging leg raises NO SWINGING!
    x8
    x8
    x8

    forgot about these.. shti i forgot that abs were trainable..

    Ab crunch machine strong core, strong deadlift!!
    90 x 8 x 7 sets


    lunges, when done properly are stupid hard. Yeah, I've stood around the squat rack and in my head made fun of all the fitness fools lunging their brains out while I've got 3+ plates on the bar. I was a dumbass. everything is a tool when you know how to apply it.

    I currently can pull 385+(i honestly think I can pull 4 plates any day now, but that will wait) and squat probably 315 but lunges, split squats, step ups hit my legs harder than anything.
    Last edited by samsont; 01-17-2013 at 06:03 PM.
    New training log + home gym build http://forum.bodybuilding.com/showthread.php?t=157757733


    Goal: pull 500 before year is over.
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  2. #332
    Registered User samsont's Avatar
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    Chest

    Bodyweight: 248

    Incline BB press
    45 x 8
    65 x 8
    85 x 8
    105 x 8
    125 x 8
    145 x 8
    165 x 6
    185 x 6

    Incline DB press
    40s x 12
    45s x 12
    50s x 12

    Pec deck flies
    100 x 12
    115 x 12
    130 x 12

    Dips
    bw x 5
    bw x 5
    15lb DB x 8 (video)

    this is some sort of PR at this bodyweight and reps




    trademark calf shot at end, your welcome
    Last edited by samsont; 01-18-2013 at 10:08 AM.
    New training log + home gym build http://forum.bodybuilding.com/showthread.php?t=157757733


    Goal: pull 500 before year is over.
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  3. #333
    Is a Turtle Torrtrefireto's Avatar
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    Originally Posted by samsont View Post

    trademark calf shot at end, your welcome
    Makin' me all hot and bothered
    2013 Goals
    Gym or meet, don't care
    Raw- 550 (done)/405/550
    Single Ply- 705/475/575
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  4. #334
    Registered User samsont's Avatar
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    Back


    Widest grip lat pulldown
    90 x 10
    105 x 10
    120 x 10

    Meadows rows
    25 x 8 each arm
    35 x 8
    45 x 8

    Hammer strength ISO high row
    45 x 20 each arm
    70 x 20
    80 x 20

    Hammer strength ISO low row
    45 x 15 each arm
    70 x 15
    45 x 15

    Single arm cable curls
    30 x 12
    40 x 12
    50 x 12

    Smith machine shrugs
    135 x 12 x 8 sets
    New training log + home gym build http://forum.bodybuilding.com/showthread.php?t=157757733


    Goal: pull 500 before year is over.
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  5. #335
    Registered User samsont's Avatar
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    Bodyweight: 247


    gonna just do cardio and try to eat well today. Probably deadlift tomorrow.
    New training log + home gym build http://forum.bodybuilding.com/showthread.php?t=157757733


    Goal: pull 500 before year is over.
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  6. #336
    Registered User Filmbuff81's Avatar
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    I am digging all the back work! That will pay off big time in the end.
    My "Strength" training journal

    http://forum.bodybuilding.com/showthread.php?t=143200343&p=849423203#post849423203
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  7. #337
    Registered User samsont's Avatar
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    Just played 2 hours of full court basketball


    face is purple and I went from 248lbs this morning to 242 after basketball.



    WHERE THE **** ARE THE CARBS AT?
    New training log + home gym build http://forum.bodybuilding.com/showthread.php?t=157757733


    Goal: pull 500 before year is over.
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  8. #338
    Registered User samsont's Avatar
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    Originally Posted by Filmbuff81 View Post
    I am digging all the back work! That will pay off big time in the end.
    its nothing out of ordinary i just used to not log it very much. I think back work is supremely important, if it's not sore I'll do something. almost all of my powerlifting has been done a 4 day split of westside or 5/3/1 and I usually hit back at the end of every day. curently i'm trying to get in 2-3 dedicated back days and 2-3 pressing sessions, so I actually think I'm not doing enough back. i'd like a 2:1 pullress ratio
    New training log + home gym build http://forum.bodybuilding.com/showthread.php?t=157757733


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  9. #339
    Registered User Filmbuff81's Avatar
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    Get a resistance band and do a ****load of band pullaparts everyday and that'll increase your ratio big time.

    I do 100 reps almost everyday.
    My "Strength" training journal

    http://forum.bodybuilding.com/showthread.php?t=143200343&p=849423203#post849423203
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  10. #340
    PURE INSANITY NaturalPursuit's Avatar
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    Originally Posted by Filmbuff81 View Post
    Get a resistance band and do a ****load of band pullaparts everyday and that'll increase your ratio big time.

    I do 100 reps almost everyday.
    100 is some nice work!
    100 lbs over stage weight and added 900+ lbs to my total...F#$KING GROWING INTO AN IFPA AND IFBB PRO!!!!

    *Owner of Beast Fitness: Online Prep Services
    BeastFitness Website: http://beastfitness101.wix.com/beastfitness

    *YouTube: http://www.youtube.com/NaturallyGreatBB

    *Log: forum.bodybuilding.com/showthread.php?t=146484503

    *Top Supplement Reviewers: http://forum.bodybuilding.com/showthread.php?t=160986371

    NASM CPT
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  11. #341
    Registered User samsont's Avatar
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    Random cardio/arms
    heres what I've done today in 3 different little chances I got between getting some stuff done.


    Run/walk intervals did these upon waking up
    couple miles

    went to the gym before lunch

    Arms
    curls and extensions. Bunches of them

    treadmill
    30 minutes walking 2.8mph

    went back to gym just now

    Elliptical
    60 minutes while watching my president on TV
    New training log + home gym build http://forum.bodybuilding.com/showthread.php?t=157757733


    Goal: pull 500 before year is over.
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  12. #342
    Registered User samsont's Avatar
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    Deadlifts

    yeah I still lift


    Conventional deadlifts
    135 x 5
    185 x 5
    225 x 5
    245 x 5
    265 x 5
    280 x 5
    295 x 1
    315 x 1
    335 x 1
    355 x 1 (95% 1rm conv. deadlift) felt fast, like 85% or so
    315 x 3
    315 x 3

    Snatch grip deadlift
    225 x 3
    225 x 3

    Sumo Deadlift
    225 x 5
    235 x 5
    245 x 5



    yeaaaahhhh buddddyy ! LIGHTWEIGHT!
    New training log + home gym build http://forum.bodybuilding.com/showthread.php?t=157757733


    Goal: pull 500 before year is over.
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  13. #343
    Registered User samsont's Avatar
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    Chest
    ...and it don't stop!


    Warm up
    10 minutes walking treadmill

    Incline Bench
    45 x 8
    65 x 8
    85 x 8
    105 x 8
    125 x 8
    145 x 8
    165 x 8
    185 x 8

    Incline DB just a slight slight incline
    30s x 8
    40s x 8
    55s x 8
    60s x 20

    Pec deck flies
    105 x 12
    120 x 12
    135 x 12

    Seated machine press
    80 x 20
    80 x 20
    80 x 20

    Bodyweight : 245
    New training log + home gym build http://forum.bodybuilding.com/showthread.php?t=157757733


    Goal: pull 500 before year is over.
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  14. #344
    cheeky & annoying izzygrant's Avatar
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    61 deadlifts.

    61 deadlifts??

    mind = blown
    training log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=46
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  15. #345
    Registered User Filmbuff81's Avatar
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    hahaha awesome job Sam.

    And izzy just be thankful he didn't do some boring but big deadlifts on top of it and then he'd close in on 100 deads hahaha.

    Then you'd be like this.

    My "Strength" training journal

    http://forum.bodybuilding.com/showthread.php?t=143200343&p=849423203#post849423203
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  16. #346
    Registered User samsont's Avatar
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    Originally Posted by izzygrant View Post
    61 deadlifts.

    61 deadlifts??

    mind = blown



    ****in' A
    New training log + home gym build http://forum.bodybuilding.com/showthread.php?t=157757733


    Goal: pull 500 before year is over.
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  17. #347
    Registered User samsont's Avatar
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    building the deadlift

    Warmup
    10 minutes walking treadmill

    Barbell Step ups
    45 x 5 each leg
    95 x 5
    135 x 5
    155 x 5
    185 x 5

    Stiff leg deadlifts use 25's make it harder
    95 x 6
    115 x 6
    135 x 6
    155 x 6

    Single leg extensions
    30 x 15 each leg
    40 x 15
    40 x 15
    40 x 15

    Leg curls
    60 x 10
    60 x 10
    60 x 10
    60 x 10
    60 x 10

    Single leg press
    90 x 12 each leg
    90 x 12
    90 x 12


    forgot to do weighted hypers


    in my ear:

    Last edited by samsont; 01-23-2013 at 10:17 AM.
    New training log + home gym build http://forum.bodybuilding.com/showthread.php?t=157757733


    Goal: pull 500 before year is over.
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  18. #348
    Registered User samsont's Avatar
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    Went in to do cardio... ended up in the squat rack

    I say "go in, shoot some bball, maybe some abs and get 30 min cardio in"

    starts off as 10-20 min basketball. "Hey I forgot to do weighted hypers earliar" and it started from there...

    Hyper deadlifts
    bw x 10 x 2
    45 x 8
    65 x 8
    75 x 5 x 3

    Hey the squat rack is empty lets keep this going

    arched back good mornings
    45 x 5
    95 x 5
    115 x 5 x 3

    **** IT LETS JUST SQUAT low bar, barefoot no belt
    45 x 5
    95 x 5
    115 x 5
    135 x 5
    155 x 5
    185 x 5
    205 x 5

    felt good man
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  19. #349
    Registered User samsont's Avatar
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    Back


    flat BB bench tomorrow.. stay tuned

    warm up
    12 minutes walk on treadmill

    widest grip lat pulldowns
    95 x 12
    115 x 12
    130 x 12

    Meadows rows
    45 x 6 each arm
    60 x 6
    75 x 6
    100 x 6

    Dumbbell rows
    70s x 5
    80s x 5

    80s felt super light, i wanted to hit 25 reps or go heavier but my lower back is really fatigued from yesterday and I use a ton of body english to do my DB rows to get a great stretch, so I just shut it down.
    Last edited by samsont; 01-24-2013 at 02:18 PM.
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  20. #350
    cheeky & annoying izzygrant's Avatar
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    Basketball is more fun than squats. smh
    training log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=46
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  21. #351
    Registered User samsont's Avatar
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    Bench training

    decided to just see how my bench is doing.

    Warm Up
    10 minutes treadmill walk

    Bench Press (middle finger on rings)
    45 x 10
    95 x 5
    135 x 3
    185 x 3
    225 x 5 easy

    no spotter so I just shut er' down

    Really happy with how easy/light it felt. I was skeptical because I thought my technqieu would be crappy but It was lightweight

    Fast bench (pinkys on rings)
    140 x 3 x 8 sets

    extremely explosive

    Thats all for now. I'm gonna go in tonight and do some bicep and tricep work and cardio instead of going drinking
    Last edited by samsont; 01-25-2013 at 02:10 PM.
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  22. #352
    Registered User Filmbuff81's Avatar
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    Looking good man. Big bench and solid RAW squats haha.

    Only way to get more raw would be if you were only wearing a fif leaf and had a sabretooth tiger on your back.
    My "Strength" training journal

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  23. #353
    Registered User samsont's Avatar
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    Originally Posted by Filmbuff81 View Post
    Looking good man. Big bench and solid RAW squats haha.

    Only way to get more raw would be if you were only wearing a fif leaf and had a sabretooth tiger on your back.

    haha.

    yeah I was really pumped up with how light 225 felt in my hands. I got 5 reps no spotter felt like I could have had 10+.

    primed up for a PR....
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  24. #354
    Registered User samsont's Avatar
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    Deadlifts

    Buddy went in today to bench, I been helping him and had him setup to hit a rep PR today. He ****ing crushed 165 for 10 (hit 165 for a hard 6 2 weeks ago) and then got him to do some work @ 185x3 x 2 and then some high rep **** after.

    his progress got me amped but, what Was gonna be a speed deadlift day turned into.... well, you'll see..

    Warm up
    10 minute walk treadmill incline

    Conventional deadlift
    135 x 5
    185 x 5
    225 x 3
    225 x 3
    225 x 3
    315 x 5
    405 x 1 30 lb PR



    Deficit deadlift
    135 x 10

    **** it i'm done! LOL
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  25. #355
    Registered User Filmbuff81's Avatar
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    That 405 looked easy. Looked like you could rep that out no problem!
    My "Strength" training journal

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  26. #356
    Registered User samsont's Avatar
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    haha! thanks bro and thanks for following.. that back work and tons of quad work (including the entire nov/dec squat cycle of high bar oly squats) has paid off. Also being leaner helps leverage.


    yeah man, thats all everyone says "you got like 20lbs more in you".

    Honestly the bar is so badly smoothed out and unknurled i surprised myself that I could pull that without any chalk or straps. I'm really pumped up probably buy some straps this week even though I'm broke/poor/have holes in my shoes, see what I can pull with straps... maybe just for the fact I could probably be doing work sets with 365+.

    i so excite
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  27. #357
    Registered User Filmbuff81's Avatar
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    If you can't afford straps.

    I have seen people use seatbelt straps. The old bill starr DIY haha.

    If you have any sort of nylon straps from a duffle bag floating around you could make something of it.

    But I have to assume a local store has a pair for like $5.
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  28. #358
    Registered User samsont's Avatar
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    Originally Posted by Filmbuff81 View Post
    If you can't afford straps.

    I have seen people use seatbelt straps. The old bill starr DIY haha.

    If you have any sort of nylon straps from a duffle bag floating around you could make something of it.

    But I have to assume a local store has a pair for like $5.
    yeah its 7 bucks at sports authority. im just being a drama queen. Thats like sacrificing a one or two bad meals I shouldnt eat anyways, straps it is
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  29. #359
    Registered User Filmbuff81's Avatar
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    Haha fair enough.

    Go bum on a street corner for a few hours and then you can have both!
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  30. #360
    Registered User samsont's Avatar
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    Originally Posted by Filmbuff81 View Post
    Haha fair enough.

    Go bum on a street corner for a few hours and then you can have both!
    Lol you're Canadian, like the trailer park boys show?

    Brb dressing up like smokey and whoring my self out for cheeseburgers
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