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  1. #331
    Registered User Spidey22's Avatar
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    1/2/13

    Hernon Rows: Felt great today. Hit my back hard, controlled form. 2 min rest
    70'sx12,10
    60'sx12

    BB Decline: Very wide grip, and I feel it all in my chest. Not a hint of delt. Sadly, endurance on pressing sucks again, so didn't hit my 10-12 rep range lololololol 2 min rest
    175x12,8
    165x9

    Hammer Curls: Strict form, but not doing it seated for some reason raped my forearms (wtf?). 90s rest
    40'sx12
    35'sx12,10

    OH Rope Extension: Strong pump is strong. Felt good. 90s rest
    50x12
    43x12
    35x12

    Abs

    Good workout today. Right now, I lift with a kind of A/B/C/D/A/B/Off/A/B/C/D Split, where the A and B day get hit with 2 rep ranges a week, every week. I might start cycling it where it's more like A/B/C/D/A/B/Off/C/D/A/B so the C/D lifts will get the benefit of the added frequency. Idk yet though, seeing as it's worked so well this way, why would I change it.
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  2. #332
    Registered User Spidey22's Avatar
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    1/3/13

    Rear Delt Flies: Meh, need to do the partials to get that super pump I suppose. 90s rest
    25'sx3x12

    Oly Front Squat: So, goal was 10-12 reps but that DID NOT happen lol. Started sitting 'down' instead of 'back', and the Squat felt MUCH more natural. However, going actual ATG, as opposed to just under parallel, made a HUGE difference. Ego is shattered. 2 min rest
    205x8
    185x9
    175x9

    RDL's: Did these piston-style. The pump in my hams was insane. 2 min rest
    205x12
    195x12
    185x12

    Calves

    Well, going lower on Squats was a lot harder (surprise) but I definitely felt 'more' of my Quads getting hit, and not so much my hips but my actual glutes. Also, knees felt looser, if that makes sense, which is odd I think. Regardless, Saturday I'll try Back Squats ATG and see how that goes. lol
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  3. #333
    Registered User Spidey22's Avatar
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    1/4/13

    DB Incline: Felt great. ROM was solid, good stretch without hitting the delts. Solid chest pump. 2 min rest.
    85'sx7
    75'sx8
    70'sx10

    Supinated Pulldowns: Adjusted my straps a bit, felt it even better in my lats. 2 min rest.
    240x9
    220x9
    210x10

    CGBP: Not really feeling my tri's in this too much. Maybe going to narrow with the grip. Meh. 2 min rest.
    165x8
    145x9
    135x9

    DB Curls: Strict form, strong pump. 90s rest.
    35'sx8
    30'sx9
    25'sx9

    Abs

    Good workout. Felt good. Thinking the cycling the workouts more will give me better results. CGBP is still semi-awkward for me, but I'm getting closer to finding that 'groove'.
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  4. #334
    Registered User Spidey22's Avatar
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    1/5/13

    DB Upright Rows/Laterals: Felt solid. 90s rest
    50'sx8
    40'sx9
    25'sx10

    ATG Oly Squat: Well, these are hard lol. Staying upright is 'easier', but I feel my hold body working harder, especially my 'lower' quads. Hopefully can work my way up in weight with these. 2 min rest
    275x8
    255x8
    235x10

    Ham Curls: Dang this killed. 90 sec rest.
    85x9
    75x10,8

    Calves

    Good workout. Squats ATG are a lot harder, but feel a lot better. Thinking this will be a beneficial change.
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  5. #335
    PURE INSANITY NaturalPursuit's Avatar
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    How you liking ATG squats in terms of hip/knee involvement? One of the reasons I stopped and only go to parallel now was because my hips/knees felt like they were taking the brunt of the work...just curious!
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  6. #336
    Registered User pastorpritch's Avatar
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    Originally Posted by NaturalPursuit View Post
    How you liking ATG squats in terms of hip/knee involvement? One of the reasons I stopped and only go to parallel now was because my hips/knees felt like they were taking the brunt of the work...just curious!
    This was happening with me as well.
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  7. #337
    God In Training Jab1's Avatar
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    Originally Posted by Spidey22 View Post
    Well, going lower on Squats was a lot harder (surprise) but I definitely felt 'more' of my Quads getting hit, and not so much my hips but my actual glutes. Also, knees felt looser, if that makes sense, which is odd I think. Regardless, Saturday I'll try Back Squats ATG and see how that goes. lol
    Taking the time a couple years back to fix my squat form, lower the weights and squat lower was one of the best decisions I ever made in the gym.
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  8. #338
    PURE INSANITY NaturalPursuit's Avatar
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    Originally Posted by pastorpritch View Post
    This was happening with me as well.
    Yeah, then once I switched to just parallel, my leg growth and strength just took off...gunna stick with parallel


    all how our bodies resound...everyones different
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  9. #339
    Registered User Spidey22's Avatar
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    Originally Posted by Jab1 View Post
    Taking the time a couple years back to fix my squat form, lower the weights and squat lower was one of the best decisions I ever made in the gym.
    Yeah it was about time to do. I consistently have to do that with most my lifts. Re-set and work my way up with better form. It sucks to do sometimes, ego wise, but when think of the grand scheme of things, I know it'll take a matter of weeks to gt back to my bigger weights with the better form, and i'll benefit.
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  10. #340
    Registered User Spidey22's Avatar
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    Originally Posted by NaturalPursuit View Post
    Yeah, then once I switched to just parallel, my leg growth and strength just took off...gunna stick with parallel


    all how our bodies resound...everyones different
    Well, obviously I have a not ideal build for squatting (but great for DL'ing lol). So Squatting in general is awkward for me. lol. With just squatting to a few inches below parallel, I can definitely use more weight, and I definitely still stimulate my legs. However, now going ATG, I feel less stress on my knees (which makes sense, as without going a full ROM, I'm not stopping with basically ALL my pressure on my knees, which is probably exaggerated for me having like a 36" leg inseam lol) and they don't cave in. Also, a LOT less lower back involvement, which means I can Squat more FREQUENTLY without it hindering my recovery. I also feel 'more' of my quads. I use to just feel the outer 'sweep' with Squats, and now not only hit that outer area, but the tear drop area as well. And I use less 'hips' I feel, and more 'glutes', which aesthetically means that area will be 'thicker' not 'wider', which I would prefer. Lol.

    Overall, ATG feels more 'natural' for me, just harder, while stopping just a bit under parallel was much more 'technical' lift for me. If I ever do a PL meet, I'll definitely go back to my old way of Squatting. But for just BB'ing or 'off-season' goals, ATG Squats feel like that will keep me healthier while being more suited for my goals.

    Plus, NattyP and Pastor, you two are much more 'filled out' then me. My frame is still quite lanky. I figure once I'm bigger, parallel squats will suit my bio-mechanics more lol

    /inb4 dear diary lol
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  11. #341
    Registered User Spidey22's Avatar
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    Week 2 of my Ramp. Bleh

    1/7/13

    Hernon Rows: My God this toasted my back. 90 sec rest
    70'sx15
    65'sx15
    60'sx13
    55'sx14

    BB Decline: So my body hates any pressing over 6+ reps. I don't know why. After the first set, no weight ever felt heavy. It's just I'd be pumping out reps and boom, wall, failure. That, with the small rest periods, I'll just have to drop the ego and lower the weight 20-25lbs a set I suppose. 90s rest
    175x14
    160x11
    145x10
    115x14

    Hammer Curls: So kept form strict, but did these in a quick, piston style movement. Almost like how your arms would move when running really fast, if your elbows were prohibilted from moving really. GREAT pump. 60s rest
    30'sx15,13
    25'sx15,13

    OH Rope Extensions: Good pump, no lockout kept tension on the triceps the entire time. 60s rest
    50x15
    40x15
    30x15,13

    Abs

    Well, this was killer. Tomorrow with ATG Front Squats it will be even worse. FML. Kill me now.
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  12. #342
    Registered User Spidey22's Avatar
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    1/8/13

    Rear Delt Flies: Did these differently and felt 'better'. Basically tried to actively push my arms out as far as possible during the movement. 60s rest
    25'sx15,13
    13'sx15,13

    ATG Front Squats: MY GAWD I thought I was going to die. Was so hard. Quads uncomfortably pumped, upper back and delts burning. And next week adding another set. And LOL at the hit to me ego using ATG + low rest times. 90s rest
    185x15
    165x13
    145x13
    125x14

    RDL's: Was dying at this point, but got the work in. 90s rest.
    185x15,13
    165x13
    145x13

    ANDDDDDDD Dead.
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  13. #343
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    Originally Posted by Spidey22 View Post
    Well, obviously I have a not ideal build for squatting (but great for DL'ing lol). So Squatting in general is awkward for me. lol. With just squatting to a few inches below parallel, I can definitely use more weight, and I definitely still stimulate my legs. However, now going ATG, I feel less stress on my knees (which makes sense, as without going a full ROM, I'm not stopping with basically ALL my pressure on my knees, which is probably exaggerated for me having like a 36" leg inseam lol) and they don't cave in. Also, a LOT less lower back involvement, which means I can Squat more FREQUENTLY without it hindering my recovery. I also feel 'more' of my quads. I use to just feel the outer 'sweep' with Squats, and now not only hit that outer area, but the tear drop area as well. And I use less 'hips' I feel, and more 'glutes', which aesthetically means that area will be 'thicker' not 'wider', which I would prefer. Lol.

    Overall, ATG feels more 'natural' for me, just harder, while stopping just a bit under parallel was much more 'technical' lift for me. If I ever do a PL meet, I'll definitely go back to my old way of Squatting. But for just BB'ing or 'off-season' goals, ATG Squats feel like that will keep me healthier while being more suited for my goals.

    Plus, NattyP and Pastor, you two are much more 'filled out' then me. My frame is still quite lanky. I figure once I'm bigger, parallel squats will suit my bio-mechanics more lol

    /inb4 dear diary lol
    awesome way to find out what works best for your body bro! and those front squats musta KILLED!!!
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  14. #344
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    Originally Posted by Spidey22 View Post
    1/8/13

    Rear Delt Flies: Did these differently and felt 'better'. Basically tried to actively push my arms out as far as possible during the movement. 60s rest
    25'sx15,13
    13'sx15,13

    ATG Front Squats: MY GAWD I thought I was going to die. Was so hard. Quads uncomfortably pumped, upper back and delts burning. And next week adding another set. And LOL at the hit to me ego using ATG + low rest times. 90s rest
    185x15
    165x13
    145x13
    125x14

    RDL's: Was dying at this point, but got the work in. 90s rest.
    185x15,13
    165x13
    145x13

    ANDDDDDDD Dead.
    Disgusting high reps.
    "I am the master of my fate:I am the captain of my soul."

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    Yeah hi-reps are the devil and I suck at them.... which PROBABLY means I need to do them more often :S

    1/9/13

    DB Incline: These felt great today. 90s rest
    80'sx10
    70'sx10
    60'sx11
    55'sx10

    Supinated Pulldowns: I'm actually hitting these well enough now where my lats are 'pumped' as in noticeably larger after the lift. #FinallyDoingItRight 90s rest
    240x10
    220x10
    200x10
    180x12

    Dips: Started off with CGBP, but once again that felt retarded and nothing in my triceps. So said eff it, moved to Dips. First time doing these in awhile, so just kept form really strict and added no weight. 90s rest
    BWx12,11,10,9

    DB Curls: Killed my biceps. 60s rest
    25'sx12,10
    20'sx12,10

    Workout was good. Getting a tad more adjusted to rest periods. Feeling good though, not too drained as of yet, so next week will probably perfectly push me to 'the edge' without royally raping me lol.
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    Also, just life update. Been dating the Scarlet haired chick for a bit over a month now. I like her, and she compliments me well. However, I can I'll never fall deeply in love with this girl. And personally, without that, I kind of feel like I'm wasting my time. So there's no reason that we aren't clicking, other then she may just be too much like me (which I didn't think would be an issue lol), but I can see we have an expiration date. Plus, I still ahve strong feelings for my ex, so I feel emotionally I'm not really there anyways.

    Advice? lol
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    1/10/13

    Upright Rows/Laterals: Getting the hang of these, solid pump. 60s rest.
    50'sx10
    40'sx12,10
    25'sx12

    Oly Back Squats: These felt good. Going low enough to hit lower hamstring on my skinny calves. Felt good, and felt my abs and lower back working hard to stay more upright. All reps were good form though. 90s rest
    275x10
    245x10
    215x10
    200x10

    Hamstring Curls: Guess going ATG hits my hamstrings more, because they were already pumped when I hit the curls. 60s rest.
    95x12
    85x12
    75x10
    70x10

    Calves

    Feeling a bit under the weather. Nose stopped up, headaches, crappy sleep. Still ahd a good workout though. I never get 'sick', just kind of get like this, and as long as I up the calories by about 1k the next 2 days or so I usually feel better. So that's the plan.

    Haven't weighed myself in sometime, but I'm looking a lot more 'full', so I feel I'm on the right track. May try to only weigh myself once a month or so, as I usually get paranoid about what the scale says.
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    Originally Posted by Spidey22 View Post
    Also, just life update. Been dating the Scarlet haired chick for a bit over a month now. I like her, and she compliments me well. However, I can I'll never fall deeply in love with this girl. And personally, without that, I kind of feel like I'm wasting my time. So there's no reason that we aren't clicking, other then she may just be too much like me (which I didn't think would be an issue lol), but I can see we have an expiration date. Plus, I still ahve strong feelings for my ex, so I feel emotionally I'm not really there anyways.

    Advice? lol
    Well man, I would sit down and really think about what you want right now...are looking for the real deal or just hook ups...hope that helps man
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    Originally Posted by NaturalPursuit View Post
    Well man, I would sit down and really think about what you want right now...are looking for the real deal or just hook ups...hope that helps man
    Pretty solid advice.

    I would add; just enjoy your current relationship for what it is. You don't need to be setting it up or down for anything right now. Enjoy the companionship and the sex, take it easy. Get over your ex.
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  20. #350
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    Originally Posted by Jab1 View Post
    Pretty solid advice.

    I would add; just enjoy your current relationship for what it is. You don't need to be setting it up or down for anything right now. Enjoy the companionship and the sex, take it easy. Get over your ex.
    Thanks guys. I'm definitely not a hook-up guy. Just never have been. Also, I'm not having sex with the current girl. lol. Sadly, I'm on that phaggy time, only have sex with people I love, etc lolololololololol.

    The companionship is fine, but being in a relationship thing, the girl has already kind of, idk, began doing little things that inevitably I see becoming problems. She's closed off, changes moods over small things, and she's VERY intelligent, which I loved, but she said she's never dated a really smart guy, and so she's constantly upset when I don't just take her opinion as fact. She also gets VERY upset over disagreements on things that shouldn't matter. For example, I'm a Philosophy major, and I've had a few classes on Determinism vs Free Will. Written multiple papers on the subject, and have an opinion on that is ever changing depending on researching. Well, her opinion differs then mine, and i told her that that's fine, suggested some places she could read up on it (and believe me, I did this in a non-condescending way, I'm very particular when debating with women to not be mean or hurt their feelings because when that happens their entire reasoning goes out the door). She said she didn't need to look into it further, she believes what she will and things aren't "right or wrong" or whatever and that I'm no more right then her. I really didn't care at this point, so tried to drop it, but she was very upset, saying that me not thinking her opinion was right meant I didn't respect it. I said it doesn't matter, this literally does little nothing for our relationship, but she got quite butthurt and didn't talk to me for a little while. lol. Maybe I just suck and should have 'given in' and said we are both right, but IMO that's showing her less respect then trying to treat her like an adult and say that our opinions differ, and that's ok.

    Sorry for the long paragraph, just trying to vent a bit. The ex-GF thing, well, idk. I'm not crossing that bridge until I figure out what I'm doing with this new girl.
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    Ok, so moving on from my diary entries....


    1/11/13

    Hernon Rows: Great pump. Wore me out. 90s rest
    80'sx8
    70'sx10,8
    65'sx10

    BB Decline: Felt super good today. Liking these a lot. 90s rest
    195x8
    175x8
    155x8
    145x10

    Hammer Curls: Felt fantastic. 60s rest
    45'sx8
    40'sx8
    35'sx10
    30'sx10

    OH Rope Extension: Good stretch. 60s rest
    60x10
    50x10
    40x10,9

    Abs

    Good workout. Felt very strong and the rest periods didn't completely rape me like early this week did.
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    1/12/13

    Rear Delt Swings/Flies: Will likely just double the rep range for these. 60s rest
    40'sx10,8
    25'sx10,8

    Oly Front Squats: These felt really great today. Going lower is allowing a much more explosive concentric. Hitting my entire quad, especially around the knee, a lot better then I ever had before going ATG. 90s rest
    205x9
    185x8
    165x8
    155x10

    RDL's: Great stretch in the hammies. 90s rest.
    205x10
    195x10
    185x10,8

    Calves

    Awesome workout. Felt strong. Next week will blow, though.
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    205 front squats is no joke! nice work!
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    Originally Posted by NaturalPursuit View Post
    205 front squats is no joke! nice work!
    Thanks big guy.

    1/14/13

    Had to lift at 6am, being awake for only about 30 mins before hitting the gym, because I'm back at school with my hectic job. So weights were down.

    Basically, did DB Inclines, Supinated Pulldowns, Floor Presses, and DB Curls, 5 sets of 13-15 of each, with 60-90s rest between sets. Twas sucky.
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    Originally Posted by Spidey22 View Post
    Thanks guys. I'm definitely not a hook-up guy. Just never have been. Also, I'm not having sex with the current girl. lol. Sadly, I'm on that phaggy time, only have sex with people I love, etc lolololololololol.

    The companionship is fine, but being in a relationship thing, the girl has already kind of, idk, began doing little things that inevitably I see becoming problems. She's closed off, changes moods over small things, and she's VERY intelligent, which I loved, but she said she's never dated a really smart guy, and so she's constantly upset when I don't just take her opinion as fact. She also gets VERY upset over disagreements on things that shouldn't matter. For example, I'm a Philosophy major, and I've had a few classes on Determinism vs Free Will. Written multiple papers on the subject, and have an opinion on that is ever changing depending on researching. Well, her opinion differs then mine, and i told her that that's fine, suggested some places she could read up on it (and believe me, I did this in a non-condescending way, I'm very particular when debating with women to not be mean or hurt their feelings because when that happens their entire reasoning goes out the door). She said she didn't need to look into it further, she believes what she will and things aren't "right or wrong" or whatever and that I'm no more right then her. I really didn't care at this point, so tried to drop it, but she was very upset, saying that me not thinking her opinion was right meant I didn't respect it. I said it doesn't matter, this literally does little nothing for our relationship, but she got quite butthurt and didn't talk to me for a little while. lol. Maybe I just suck and should have 'given in' and said we are both right, but IMO that's showing her less respect then trying to treat her like an adult and say that our opinions differ, and that's ok.

    Sorry for the long paragraph, just trying to vent a bit. The ex-GF thing, well, idk. I'm not crossing that bridge until I figure out what I'm doing with this new girl.
    To be honest all of that stuff you've written out suggests to me you might be better off without her. But then I'm at a stage in my life where if a girl isn't gelling really well with me, I just don't waste my time.

    Good job on slogging through that early morning workout!
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    Originally Posted by Jab1 View Post
    To be honest all of that stuff you've written out suggests to me you might be better off without her. But then I'm at a stage in my life where if a girl isn't gelling really well with me, I just don't waste my time.

    Good job on slogging through that early morning workout!
    Yeah, I feel I'm getting to that point too. And thanks man. Sadly, today's lifting was MORE of a struggle haha

    1/15/13

    So today, I was busy with work all day. And only got about 5 hours of sleep. And had a migraine, which I can get every now and again, but sadly work kept me from any medicine, and as I result the migraine was intense, and I ended up puking and becoming quite sensitive to light for some time. So training was pushed back to later in the day, but I did not feel 100% obviously lol

    Upright Rows/Laterals: Good pump with these. 60s rest
    40'sx15
    35'sx15
    30'sx15
    25'sx15
    20'sx15


    Oly Back Squats: Welp, this just sucked. The bars at my school gym, as I've complained about before, are quite slippery. That, combined with the new kind of slick hoodie I wore, keeping the bar high on my traps actually became a tad difficult. Whatever. 90s rest
    265x13
    235x10
    205x13
    185x10
    155x15

    Leg Curls: The pump... ohh lawd, the pump.... 60s rest
    155x12
    140x10
    110x13
    95x13
    80x13

    Calves

    8 minutes on the stationary bike to cool-down, because I could barely walk after all this. lol

    Legs were FRIED. The Squats got the best of me, the low rest periods killed. And with the Oly style, my body kind of shakes violently to stay upright and stable as the set progresses, especially with the high-reps. This is the hardest day of the entire BBB Ramp IMO, and though it happened to fall on a horribly unpleasant day, I'm happy I got it done and over with.

    Also, weighed myself, I'm 194!!! I'm still quite lean IMO, so I'm happy I've gained close to 10 lbs since my avi while still looking just about that lean. I've gotten numerous comments coming back to school on my chest and shoulders looking broader, from people who lift AND those who don't, so happy to see I'm doing something right!
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    +10 lbs and still lean?!?! NICE work man!!!!
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    Originally Posted by NaturalPursuit View Post
    +10 lbs and still lean?!?! NICE work man!!!!
    Thanks dude. Yeah, I'm happy with it. Obviously, eating so many carbs and such makes me look a bit bloofier and holding some more water. But overall I'm happy with it. Waist is still only 32", and hip area is about 33.5", so I know i'm alright. However, I still want to be careful and not get too out of shape.

    1/16/13

    Hernon Rows: Pump was great. Hit my back hard. 90s rest
    80'sx10
    70'sx12,10
    65'sx12,10

    BB Decline: Took a set or two to get adjusted to the different decline bench at school. Regardless, got a GREAT pump. My chest was practically cramping lol. 90s rest
    195x8
    175x10
    155x11
    135x11
    115x10

    Hammer Curls: Great pump, killed it. 60s rest.
    45'sx10
    40'sx12
    35'sx11
    25'sx12,11

    PJR's: Felt awesome. Great feeling in my triceps. Will keep. 60s rest
    55x12,10
    50x12,10
    45x12


    Great workout. Only got 4 hours of sleep last night, so that sucked. But otherwise, felt great. Can't wait for the next 3 weeks of 'SuperGrowth' phase lol
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  29. #359
    God In Training Jab1's Avatar
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    Very solid squats and benching broheim.
    "I am the master of my fate:I am the captain of my soul."

    http://smashweights.com - Love the iron. For anyone who ever went to sleep nervous about squats the next day. | ++ Positive Crew ++ |
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  30. #360
    Registered User Spidey22's Avatar
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    Originally Posted by Jab1 View Post
    Very solid squats and benching broheim.
    Thanks man. Not having to worry about my leg drive and stuff on Decline makes it much easier to just focus on the weight.

    Forgot to log yesterday's training

    1/17/13

    Haney Shrugs: First time doing these. Hit my traps well and REALLY hit my rear delts surprisingly. 60s rest
    135x12
    115x12,10
    95x12,10

    Oly Front Squats: My Lord, my legs were still pretty sore from 2 days ago. So the pump in my legs was ridiculous. Pissed, because I had more reps on the first few sets, but just had the bar roll off. Oh well. 90s rest
    205x9
    185x9
    155x10
    135x10
    115x12

    RDL's: Well, I guess the Haney Shrugs kind of pre-exhausted my back, because this still killed my hammies, but my upper back and lower lats were on fire. 90s rest
    205x10
    185x10
    165x10
    145x12,10

    Calves

    I'm fried today. Only have today's lifting and tomorrows, then it's the end of the Ramp. Thank God.
    Last edited by Spidey22; 01-18-2013 at 12:16 PM.
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