Friendly Neighborhood Spider-Man

[Spidey22]

Consistently weighing 192+ now. Sorry for dirty room and crappy posing.

Sorry only one pic has legs. They are pale and look washed out but are actually pretty cut IRL

[Spidey22]

2/13/13

Oly Squat: Felt bad today. Legs felt like jello. Twas ghey. 2.5 min rest
275x8
225x12,10

Leg Curls: 90s rest
155x11
140x10
125x12

Laterals: 90s rest
35'sx12
30'sx12
25'sx12

Calves

Idk what's wrong. Thinking I might be getting a bit sick. It's fine though. Just got to get in some orange juice and I'm usually fine. Legs felt like jello today, no idea why. Resting up, got a IM BBall game later.

[Spidey22]

2/14/13

BB Decline: 2.5 min rest
200x8
195x8
185x7

Hernon Rows: 2.5 min rest
100'sx8
90'sx10,8

PJR's: 90s rest
85x8
75x10,8

Hammer Curls: 90s rest
50'sx10,8
45'sx8

Abs

Good workout. Much better then yesterday. Drank sooooo much OJ yesterday, feel a lot better, just still kind of groggy. Was also leading scorer in my IM Basketball game that I played last night (my team won).

[Jab1]

Nice job. I've been killing the oranges too lol - everybody seems to be ill right now in some way.

[Spidey22]

Nice job. I've been killing the oranges too lol - everybody seems to be ill right now in some way.

Yeah, don't know what it is. Feeling better, but feel sleepy all the time


2/15/13

Front Squats: 2.5 min rest
215x7
195x8
185x8

RDL's: 2.5 min rest
275x8
255x8
235x8

Haney Shrugs:90s rest
155x8
135x10,8

Calves + Face Pulls

Session was alright. Hoping doing high reps face pulls a few times a week will make my shoulder not as ghey.

[Spidey22]

2/16/13

DB Incline: Semi-Pronated grip felt great. 2.5 min rest
80'sx3x5-7

Neutral Chins: 2.5 min rest
+35x6
+20x6
BWx8

CG Floor Press: Strong. 2.5 min rest
165x3x5-7

DB Curls: 90s rest
40'sx7
35'sx7
30'sx7

Abs + Face Pulls

Workout was great. I got a good nights rest, which I'm noticing seems to be the common denominator in my energy levels. I'm unfortunately someone who kind of needs 9 hrs of sleep a night to feel great, but school really prevents that. Any suggestions for good sleeping supps would be helpful, something to make 6-7 hours feel as good as 9 hours? lol

[Spidey22]

2/17/13

Oly Squats: Kind of played with form a bit. So felt a bit different, but still good. 2.5 min rest
300x4
275x5
250x7

Single Leg Curls: 90s rest
140x5
125x7
115x7

DB Upright Rows: 90s rest
70'sx6
65'sx7
60'sx7

Calves + Face Pulls

Good workout. Kind of tweaked my Squat form to stay really upright, but obviously will take a session or two to get use too. Average weight for the week was 193.8 lbs. Getting there.

[Spidey22]

2/19/13

Started another Ramp of BBB today. FML

Decline BB: I have zero pressing endurance. 2 min rest
185x13
165x12
145x12

Hernon Rows: I was winded after these. 2 min rest
85'sx15,13
75'sx13

PJR's: 1 min rest
70x15,13
60x13

Hammer Curls: 1 min rest
40'sx15,12
30'sx13

Abs + Face Pulls

This workout was tough. Coming back to higher reps is always unfortunate, especially when concerning pressing.

[Jab1]

Strong squatting. Good luck with the ramp dude!

[Spidey22]

Strong squatting. Good luck with the ramp dude!

Thanks man. I'm going to need it! Haha

2/20/13

Oly Front Squats: Kept a rep or two in the tank on top set. 2 min rest
185x13
155x13
135x15

RDL: 2 min rest
225x13
205x15
185x15

Haney Shrugs: 1 min rest
135x13
115x14
95x15

Abs + Face Pulls

Workout killed me. Going ATG on Front Squats makes high reps that much worse, but I was solid with keeping the bar racked in the right position and not letting my form go to ****. As weights creep up, though, it's becoming difficult to hit legs 3x a week like I have been.

[Spidey22]

2/21/13

DB Incline: yes. 2 min rest
75'sx10
65'sx11
60'sx10

Neutral Chins: Chin-bar I used today was a bit too narrow, and biceps would give out before back. Wahhh. 2 min rest
+20x10
+15x8
BWx8

CG Floor Press: 2 min rest
155x10
135x11
125x10

DB Curls: 1 min rest
30'sx12,10
25'sx12

Face Pulls

Great workout today. I feel something is weird, because I had tried for awhile to eat a bit 'cleaner' and eat potatoes regularly as my carb source. Was feeling bloated and had 'plumbing' issues (aka poops were'nt as regular or good). By accident, replaced those carbs with orange juice and ice cream for this week, and so far I look and feel WAY better. So 400+ carbs are coming from Fruits, Bread, Honey, Gatorade, Ice Cream, and Orange Juice... amidoinitrite?

[Jab1]

Great workout today. I feel something is weird, because I had tried for awhile to eat a bit 'cleaner' and eat potatoes regularly as my carb source. Was feeling bloated and had 'plumbing' issues (aka poops were'nt as regular or good). By accident, replaced those carbs with orange juice and ice cream for this week, and so far I look and feel WAY better. So 400+ carbs are coming from Fruits, Bread, Honey, Gatorade, Ice Cream, and Orange Juice... amidoinitrite?

lol yes, yes, excellent work.

Did the potatoes have their skins? I find them much easier to digest without the skins. White rice is my fave carb source though.

[Spidey22]

lol yes, yes, excellent work.

Did the potatoes have their skins? I find them much easier to digest without the skins. White rice is my fave carb source though.

Yeah, they did have the skins. Peeling them would likely be a bish to do. lol. Jasmine rice has worked well for me in the past, might give it a go again

2/22/13

Oly Squat: Trying to learn use the little 'bounce' at the bottom. 2 min rest
275x10
240x10
205x12

Single Leg Curls: 60s rest
125x10
105x12
90x12

Laterals: First set was basically swings, increased ROM every set. 60s rest
40'sx12
30'sx12
20'sx12

Calves + Face Pulls

Great workout. Squats felt good. Trying to learn to kind of bounce at the bottom like most Oly lifters do. Nothing to drastic though. Got a promotion as an RA to a upper-classmen dorm, where I'll have a private bathroom and ****. Pretty hype about that.

[Spidey22]

2/23/13

Flat DB: Decline BB was taken. Hadn't done this in so long it felt awkward. If I kept with it I could do a lot more. 2 min rest
90'sx7
80'sx8
70'sx10

Hernon Rows: 2 min rest
95'sx10,8
85'sx10

PJR's: 1 min rest
85x10
75x10,8

Hammer Curls: 1 min rest
55'sx10
50'sx10
45'sx10

Abs + Face Pulls

Then played bball for about 2 hours. Good workout, though I wish I had been able to do Decline instead.

[Spidey22]

2/24/13

Oly Front Squats: 2 min rest
210x8
185x8
175x10

RDL's: 2 min rest
245x8
225x10,8

Haney Shrugs: 1 min rest
155x8
135x10
115x10

Calves + Face Pulls

Good workout. Felt strong despite being kind of sleepy.

[Jab1]

It's amazing sometimes how even though you feel crap/sleepy it doesn't seem to affect your strength at all. Sometimes I think being a bit tired helps me as it prevents me getting too amped up. I am weird though.

Very decent front squats dude.

[pastorpritch]

Nice job! Looks strong from here too
I always seem to push better when I go in a little tired. Must be that mentality of feeling like I need to push harder to get over that tired feeling

[Spidey22]

Thanks guys. That's probably right. I probably just do small things when I' tired, like grip the bar harder, focus more, etc, in an attempt to combat the tiredness, and end up benefiting from it! lol

2/26/13

DB Incline: Latter sets were constant tension, piston style. LOL as my baby weights. 90s rest
70'sx15
60'sx13
50'sx14
40'sx16

Neutral Chins: Low rest periods KILLED my chin numbers. lol. Had to use Pulldowns to hit my reps. 90s rest
+10x13
BWx13,8
165x13

CG Floor Press: Same rep style as DB presses. 90s rest
145x13
125x13
105x14
95x15

DB Curls: Pumppppppp. 30s rest
30'sx15
25'sx13
20'sx14
15'sx15

Workout was tough, fast paced, but was good. But tomorrow is going to suck, with Squats and all.

[Spidey22]

2/27/13

Oly Squats: After each set felt like I was going to pass out.... may have to start introducing some carbs pre/intra WO. 90s rest
265x13
225x13
185x13
165x13

Single Leg Curls: Excruciating. 30s rest
100x15
80x15
60x15,13

Laterals: Meadows Paritals into Full ROM. 60s rest
40'sx15
30'sx15
20'sx15
15'sx15

Calves + Face Pulls

Wanted to die afterwards.

[Jab1]

2/27/13

Oly Squats: After each set felt like I was going to pass out.... may have to start introducing some carbs pre/intra WO. 90s rest

Ya I have been considering this too. Great work on the high reps.

[Spidey22]

Ya I have been considering this too. Great work on the high reps.

Yeah, same thing happened today. I'm eating 400+ carbs everyday, so I know I'm not depleted. I may need to just move some stuff around. Thanks though, high reps Squats are horrible lol

2/28/13

Decline BB: 90s rest
205x8
185x9
165x8
135x12

Hernon Rows: 90s rest
100'sx10
90'sx10
80'sx10
70'sx12

PJR's: 30s rest
80'sx12
70'sx10
60'sx11
55'sx12

Hammer Curls: 30s rest
55'sx12
45'sx12
35'sx12
25'sx15

Wow, today was rough. After like the first working set I was basically getting gassed. I may need to tweak my eating strategies a bit.

[Spidey22]

Training update:

I've had a lot of success incorporating Phil Hernon's training philosophies, so I decided to hire the guy. he will be doing my training and diet for awhile, so I won't be able to go into extreme detail with my training/diet, but I'll give highlights, progress updates, etc.

I'm quite excited.

[pastorpritch]

Sounds awesome man, looking forward to the nuggets of wisdom you'll be sharing

[Spidey22]

Sounds awesome man, looking forward to the nuggets of wisdom you'll be sharing

Yeah, the guy knows what he's doing, it's just quite unorthodox lol

3/1/13

Legs today. Just a bunch of Oly Squats and SLDL's.

Didn't lockout or stop to catch my breath like I often do, just stayed in the middle 80% ROM. Made a huge difference.

Managed only 275x6 on Squats, and 275x8 for SLDL's with that method... Legs are still pumped. lol

[magicalhorton]

good work

[Spidey22]

good work

Appreciate it man. Nice to have you in here.

3/3/13

Chest/Back/Calves

Low-Incline DB Press: Top set was 80'sx8, piston style reps

Neutral Chins: +40 lbs x 5

DB Rows: 85'sx 7

Calves: Stack x 10

New diet is, well interesting. Lower calories then I'm use too, and taking some adjusting. Though this is more of a 'trial' phase. So we will see how it goes.

[pastorpritch]

Good job on the leg workout. I started doing the same thing and experienced a huge difference as well
Good job on the chins too, I suck at those and need to do them everyday

[Spidey22]

Good job on the leg workout. I started doing the same thing and experienced a huge difference as well
Good job on the chins too, I suck at those and need to do them everyday

Thanks man. Had legs again today, and the piston-style reps raped me once again. Haha

3/4/13

Oly Squats: Constant tension raped me
285x5

Leg Curls: 3x10-20

DB SLDL's: 2x20

Abs + Face Pulls

Pump was killer. However, the new diet is raping me. Just doesn't work for me I feel. Will hopefully get it adjusted lol

[Jab1]

So you're already on Hernon's diet for you, are you also on his training now too? I'm very excited to see how it goes dude, hope it goes well for you!

Would be interested in hearing more about the diet, anything you can share?

[Spidey22]

So you're already on Hernon's diet for you, are you also on his training now too? I'm very excited to see how it goes dude, hope it goes well for you!

Would be interested in hearing more about the diet, anything you can share?

Yes sir I am.

Diet wise, he prefers certain food choices. He fat and protein sources are similar to John Meadows, but Phil likes all carbs from Fruit and Veggies. He also likes for you to eat when hungry, but each meal is a certain macro breakdown.

So far it's not panning out great for me, but he said this is 'trial' type period. Hopefully he will make some adjustments here soon. You can message me on FB if you want more details bud.