Friendly Neighborhood Spider-Man

[Spidey22]

12/3/12

Lateral Swings/Raises: GREAT pump, no shoulder issues. 2 min rest
35'sx37
25'sx30
15'sx32

Squats: Welp, lost a lot of reps from having to take a super wide grip, and as sets progressed, pain prevented me from staying tight... so eff. 3 min rest
295x8
275x8
245x12 <--- piston style reps

Lying Ham Curls: OHH THE PAIN. 2 min rest
140x10
125x10
110x12

Abs and Calves

Workout was good, just pissed I can't really push it with Squats or Bench right now. Whateves. Just got to give it time.

[NaturalPursuit]

lateral swings....35 lb dbs x 37 reps???

THAT. IS. CRAZY.

great work!!!

[Jab1]

Ohh, and the 'new girl' (Scarlet Haired, Girl #2) in my life seems like a keeper, will be around for awhile. So solid Life PR there.

Life PR

Sorry to hear about your shoulder dude, but good to see you're still getting after it. Pisses me off when people use injuries as an excuse to not do anything.

[Spidey22]

lateral swings....35 lb dbs x 37 reps???

THAT. IS. CRAZY.

great work!!!

Haha man, it's a crazy pump if you haven't tried the swings. They are of John Meadow's creation, and are great for hitting the lateral head of your delt. Honestly, you could probably rock the 35's for more then I could. lol Thanks though bud!

[Spidey22]

Life PR

Sorry to hear about your shoulder dude, but good to see you're still getting after it. Pisses me off when people use injuries as an excuse to not do anything.

Yessir!!!

Yeah, I hated taking even the 5 days off, but it was hurting to even type on the computer, so I figured I needed it. Honestly when I'm injured, I feel getting in the gym speeds up recovery a bit, as long as I don't just murder the injured area. Like, Squats hurt, but afterward, making the shoulder stretch like that seemed to aid in mobility and such. So I just got to be smart about it.

12/4/12

HS Iso Row: These felt great, though I feel like my arms are too long to REALLY get a good stretch with these. Pulldowns are the same, though I can lean back a bit. Damn my lankiness. 3 min rest
'405'x8
'385'x8
'365'x8

Cable Flies: Felt really good, super strong chest contraction. Actually got complimented on my chest looking 'fuller' yesterday, which is great, because it's a real bitch body part for me. But the 'inner' part of my chest is starting to be more and more striated, so I feel I'm making progress. 2 min rest
'22'x8
'20'z8
'18'x10

Seated Hammer Curls: I know progressing in weight all the time with these will simply become a cheat-fest, so I got the 35's, and made the reps difficult with squeezing, stretching, and constant tension. 2 min rest
35'sx10,9,8

OH Rope Extensions: Same concept as the curls. Hard to get the perfect position for these, but once I do, they are great. 2 min rest.
110x10,9
100x10

Solid workout, got a good pump. Shoulder is healing up nicely, though I'm still just trying to be easy with it. Have an interview for a decent job promotion Friday, I found out, so that's solid. Ran out of whey though, so having had protein powder in a day or two. Hopefully I don't lose ALL my gains...

[Spidey22]

12/5/12

Rear Delt Swings/Raises: THE BURN. 2 min rest
30'sx30
20'sx28
15'sx35

DB SLDL's: SUper controlled, all hamstrings. All about dat dere MMC. 2 min rest
75'sx10
65'sx10
60'sx10

Somersault Squats: Ok, these are weird, just Google them. Basically I wanted to hit my Quads without loading my spine all to much, and the Leg Press is ALWAYS being used. So tried this, and literally using super light weight, the 'sweep' of my Quads were on fire. 2 min rest
95x7
75x10,8

Calves + Abs

Light workout of the week. This workout only takes like 30 mins to do, but I feel it's still useful in stimulating some growth, even though it's all light weight/pump work. Oh well.

[Jab1]

Somersault squats... Interesting. Can't see me ever using them, but can see their use for a bodybuilder! And they're Dante approved if that means anything.

[Spidey22]

Somersault squats... Interesting. Can't see me ever using them, but can see their use for a bodybuilder! And they're Dante approved if that means anything.

Ohh yeah, definitely not all too beneficial for Mr. Crossfit/Functional/PL'er/SexBot Jab, but for me they are good. lol. I've kind of drifted to a Dante mentality, where now I basically have 2-3 lifts for every bodypart that work for me that allow progress, and I'm just going to run them into the ground until I can't progress on them anymore. Squatting to failure 2x a week is hard enough on me as it is, so something like Somersault Squats are perfect for me, not loading the spine, getting a good pump in the muscle, and hitting dat dere Quad sweep for duh bishes

12/6/12

DB Incline: Still trying to be careful, but felt good after I warmed up thoroughly. 3 min rest
85'sx5
80'sx5
75'sx7

Supinated Pulldowns: Lightened weight, solid form, kept lower back arched hard, felt really good. 3 min rest
240x6
220x7
210x7

CGBP: Welp, I think I'm just nervous with my shoulder, but literally this just felt horrible. I hit 185x6 last time I did this, so just took it real light, but kept getting a bit of discomfort. May switch to CG Floor Press? Just to allow me to really push progress without compromising my shoulder. 3 min rest
155x7,5 (Paused)
135x7

EZ Curls: Good pump. 2 min rest
90x6
85x7,5

Good workout, disappointing that CGBP is probably even crappier then before. Whatever. Just got to take it one step at a time.

[Spidey22]

12/7/12

Lateral Swings/Raises: Huge pump, form was spot on. 2 min rest
40'sx25
30'sx22
20'sx25

Squats: Well, my shoulder only allows a SUPER wide grip right now, so basically it cups my reps in half, just because I can't really stay tight in the upper back region. Sucks. Ohh well, it's slowly getting better. 3 min rest
325x3
300x3
275x5

Lying Ham Curls: Ohh yes. 2 min rest
155x5
140x7,5

Abs + Calves.

Eff my shoulder. But seriously, I can't wait for it to get better. Because at 183lbs on a lanky 6'2" frame, my leverages for squatting blow, so not being able to stay tight when I already have some forward lean naturally makes Squatting a real bitch right now. Everything else felt good though. Last week of the semester, no sleep and lots of work is also slowly creeping up on me. Bleh.

[Spidey22]

12/9/12

DB Incline: Felt pretty solid, no real shoulder issues. Strong pump. 3 min rest
80'sx9
70'sx12,9

Supinated Pulldowns: Back arched hard, good form. 3 min rest
230x10
210x10
195x12

CGBP: REALLY worked on staying tight, keeping do my shoulders down, yada yada. Still moving the weight 'slowly' as to not do something stupid and hurt my shoulder. Took a even closer grip, felt a lot better. Did all the reps piston style, just getting a pump. Embarrassing to go under 1pps, but whateves. 3 min rest
145x10
135x10
125x10

EZ Curls: Felt good, though I'm not feeling them as intensely as I'd like. 2 min rest
80x10
70x12,10

Good workout. I'm really loving this style of training, but lately it's been getting a tad boring. But progress is still coming, so I know I shouldn't change it. So, I've decided in the next month or so, I'll likely hire Phil Hernon to structure my training and diet, as it's his training methodologies I've been using for the last month or so. Plus, it'll take a lot of the guess work out of it for me. So pretty excited about that.

[pastorpritch]

Good job man and great narrative

[Spidey22]

Good job man and great narrative

Haha thanks man. Sorry, I'm quite wordy :/

12/10/12

Cable Rear Delts: Meh, not great. 2 min rest
'8'x22
'6'x27
'4'x30

Front Squats: Tried to make a ghetto safety bar with straps, but that felt super sketch. Went with Front Squats instead, because shoulder wasn't allowing any leeway with regular squats. Haven't done these in months, but hit a huge PR! Hard to keep tight for high-reps with these though. 3 min rest
205x8
185x9
165x12

Lying Leg Curls: Great pump here. Felt strong. 2 min rest
145x10
130x12
125x11

Abs and Calves

Good workout today. Want my shoulder to get better though, so I can get back to regular Back Squats. Only a few more days until Finals are over and I get to consistently get *+ hours of sleep again. Ohh, and I have to stay at school to run my residence hall from the 24th-30th this year, so for the first time, I'll be alone on Christmas. I hate growing up lol

[NaturalPursuit]

Haha man, it's a crazy pump if you haven't tried the swings. They are of John Meadow's creation, and are great for hitting the lateral head of your delt. Honestly, you could probably rock the 35's for more then I could. lol Thanks though bud!

Hmm I've never heard of them...I'll have to google it...


right now hitting 45's for about 3 sets of 8 reps with normal side lateral


SICK narration in the workouts btw!

[Jab1]

Solid front squats brah!

[Spidey22]

Hmm I've never heard of them...I'll have to google it...


right now hitting 45's for about 3 sets of 8 reps with normal side lateral


SICK narration in the workouts btw!

My Lord, 45's for 8 on Full ROM laterals is SICK. No wonder you're wider then a barn! haha

And thanks man lololol.

[Spidey22]

Solid front squats brah!

Thanks man. I might be forced to switch to them, so hopefully I can progress on them a bit, which will help my Back Squat too. Though, my program has higher reps, which is quite difficult with Front Squats because form goes to crap, but I think I can make it work.

12/11/12

Hernon Rows: Tried these, basically just two-armed DB Rows, leaning over and just with my ass against the wall, for stability. Can't go crazy heavy, but really can't cheat, and the way it hits my back felt GREAT! 3 min rest
75'sx10
65'sx10,9

Cable Flies: Strong feeling, good pump. 2 min rest
'22'x9
'20'x10
'18'x10

Seated Hammer Curls: Solid pump, though right bicep was a tad tight. 2 min rest
40'sx8
35'sx10
30'sx10

OH Rope Extensions: Attached these to the low pulley, instead of the high one, so did them standing straight up as opposed to lunging forward. Felt WAY better. 2 min rest
100x10
90x10
80x10

Good workout. Feeling good after a sold night of sleep. Going to up calories a bit, weight has actually dropped a bit. Nothing major, just another 50g of Carbs. Need to fill out this frame!

[Spidey22]

Yesterday was just pump stuff. So today's lifting.

12/13/12

DB Incline: Felt pretty good, just couldn't move the weight very fast. 3 min rest
85'sx6
80'sx7,5

Supinated Pulldown: Good form, not much of a pump from the low reps, but still felt solid. 3 min rest.
245x5
225x7
210x7

CGBP: Well, today I just had not an ounce of explosion today. Fresh, this would have been a lot easier. 3 min rest
175x3
165x5
155x7

EZ Curls: Good form, stayed strong. 2 min rest.
95x5
90x7,5

Well, almost over with finals week. But I'm extremely sleep deprived, so felt so lethargic today. 2 more days, then it's back to more then 5 hours or sleep a night.

[Spidey22]

Yesterday's lifting

12/14/12

Rear Delt Flies: Good pump, forgot weights though. 2 min rest
3x25-30

Front Squats: Want to go back to Back Squats, but oh well. First set wasn't horrible, had to rack it based on just losing the bar. Meh. 3 min rest
225x5
205x7,5

Ham Curls: Great contraction. Hams pumped like crazy. 2 min rest
155x7,6,5

Calves

Workout was solid. Upper back is fried today, Front Squats seems to hit that area more so then rows. lol. Getting to go home for a week today, so happy it's time for some sleep.

[Jab1]

Those are good front squats dude. If you keep up with lots of hammie work as well your back squat shouldn't suffer too much. And yeah, fs can kill the upper back, or if your upper back is tired, then they will suck!

[Spidey22]

Those are good front squats dude. If you keep up with lots of hammie work as well your back squat shouldn't suffer too much. And yeah, fs can kill the upper back, or if your upper back is tired, then they will suck!

Front Squats were even better today! Maybe I'll get to Jab levels one day. #InMyDreams

Yesterday's lifting was rushed and not amazing.

Today's

12/17/12

Lateral Swings/Raises: Solid pump, felt good. 2 min rest
40'sx30
25'sx23
15'sx33

Front Squats: Felt good, though I didn't get close to 10-12 on my 2nd set, just due to upper back fatigue. Whateves. 3 min rest
205x12,8
185x11




^ YES, THAT'S AN ASH KETCHUM HAT. JELLY?

Ham Curls: Plate loaded, a bit weird. 2 min rest
75x12,11,10

Calves

Good workout. But ugh, I tried to Back Squat again. STILL can't get into position without super sharp pain in my right shoulder. Lame. Front Squat progress is going though. So progress is progress.

[Spidey22]

12/18/12

Hernon Rows: Felt really good, though I may have jerked a bit to much. But really hit my back well. 3 min rest
85'sx8
75'sx10,8

BB Decline: Decided after reading stuff from Yates, Meadows, and Hernon all saying the best chest exercise is the Decline press, I'd give it a shot. The leg thingy felt weird, but was nice to not have to worry about my ass shooting up or anything. Felt GREAT, awesome chest pump, all piston style reps. 3 min rest.
175x10,8
165x10

Seated Hammer Curls: Soooooo pumped. 2 min rest.
40'sx10,8
35'sx10

OH Cable Extension: Rope was taken, still solid. 2 min rest
'50'x10,8
'45'x10

Good workout. BB Decline seems to be something I can really progress on, while not banging up my shoulders. My God, my back is SORE from the Front Squats though.

[Jab1]

12/18/12: Felt really good, though I may have jerked a bit to much.

Oh rly? :P

Very jelly of the Ash Ketchum hat, and front squats looking good dude.

[NaturalPursuit]

What's a Hernon row!?!

[Spidey22]

What's a Hernon row!?!

It's Dumbbell Rows, but rowing both at the same time. I kind of push my ass against a wall, lean over, parallel to the ground, and row with a semi-neutral grip. Doesn't allow a lot of cheating, and just gets a big stretch in that scapula region.

[Spidey22]

Didn't post last week, but last Squat session hit 300x6 with a higher bar placement, and a VERY narrow grip that I'm getting adjusted to still, because of the shoulder stuff. But here's a video of that (skip to :50 to get to the Squatting lol):






Then today, started another Ramp for BBB.

12/31/12

DB Incline: I have NO endurance for pressing. No idea why, just don't. 2 min rest
75'sx13
70'sx13
60'sx14

Supinated Pulldowns: Stupid lat pump. 2 min rest.
220x13
200x13
180x13

CGBP: My Lord, high reps KILL me on pressing. I hit 185x7 Friday, and this was SO hard with so much less weight. lol. Finally got my form down though. Grip is quite narrow, as well. I have a long wing span, even for being 6'2", and still a finger on the smooth. 2 min rest.
140x13
120x13
105x13

EZ Curls: Pumptastic. Form was supppppper strict. 90s rest
50x15
40x2x15

Good workout. Lower rest periods and hi-reps always blow, but it always pays off.

[Spidey22]

Tweaked my diet a bit too. Started feeling run-down a bit and bloated, so figured I needed some better foods, because I was basically eating crap carb-sources. So here it goes:

9:00 Wake-up, have a few cups of coffee with cream and 2 tbsp of VCO all together in the coffee.
11:00 Lift
12:00 50g Whey, Creatine
2:30 4 Jumbo Eggs, 4oz Pork/Ground Beef
6:00 50g whey, Gatorade (70g of Carbs), 2 Bananas
8:00 4oz Pork/Beef and 4 Red Potatoes with some butter or VCO
10:00 Whatever to get my last bit of carbs. Usually a good deal of Pineapple, seems to help digestion. But use pancakes, whatever fits the bill.

So I kind of fast, but it's really just eat when hungry. Sometimes I have my eggs and meat pre-workout, but usually don't wake up hungry. Macros come out to about 200g P/ 350g C/ 120g F, though I may get leaner cuts of meat, go to around 100g of fat and some more carbs, just because I feel better that way. Gaining weight steadily, 187ish as of late, while not looking much fatter. So going good.

[NaturalPursuit]

For tired feeling and bloated, GREAT to see that you recognize a bodily problem and address it! long term its gunna pay off like crazy!

[Spidey22]

For tired feeling and bloated, GREAT to see that you recognize a bodily problem and address it! long term its gunna pay off like crazy!

Yes sir! Eating more fruit has helped a lot. Think I'm not going to be as anal about not eating fructose, especially from fruit. lol

1/1/13

DB Laterls: Done one arm at a time. First sets are kind of upright rows kind, but turn into laterals with the lighter weight. Figured it would allow some progression. 90s rest
35'sx14
25'sx15
15'sx15

Squats: These were a bit ugly. And while I feel them in my Quads, I've always felt Squats in my hips too. When I flex, my gluteus medias (Google said that's what it is) sticks out, kind of make my hips look wide. So I either need to make the rest of my ass bigger, or Squat differently. 2 min rest.

http://youtu.be/mAan1n4iJRY


275x13
245x13
225x13


Hamstring Curls: Using my home one, so weight is odd. 90s rest
75x15,13
65x13

Calves

My Gawd, high reps and lower rest periods are going to kill me as usual. Need to eat a lot in order to not die from this. Now that I'm using 'relatively' higher weights, I have to cut the weight a lot more set to set. But it'll pay off.

[Jab1]

Squats: These were a bit ugly. And while I feel them in my Quads, I've always felt Squats in my hips too. When I flex, my gluteus medias (Google said that's what it is) sticks out, kind of make my hips look wide. So I either need to make the rest of my ass bigger, or Squat differently. 2 min rest.

Or stop caring about it? Your glutes are some of your biggest and strongest muscles dude. And girls phucking love a well developed gluteal region.

Also, your hips do not look wide.

[Spidey22]

Or stop caring about it? Your glutes are some of your biggest and strongest muscles dude. And girls phucking love a well developed gluteal region.

Also, your hips do not look wide.

LOL I usually don't care about things like this, but it's more so multiple people have pointed it out to me. Honestly, I think it may less 'over' developed gluteus medius, but just not much of a gluteus maximus anymore (use to when did lots of split squats).

I am of thinking of switching to Oly Squats though, just because it'll likely hit my legs better from a physique stand point.

Thanks for getting my head straight though lol