Friendly Neighborhood Spider-Man

[Spidey22]

3/30/13

BB Decline: 2:30 min rest
185x12
175x11
165x10

Neutral Chins: 2:30 min rest
+30x11
+15x12
BWx12

Lying Extensions ~SS~ DB Curls: 1 min rest between super set
3 sets of 16-20 reps

Workout was so so. Really lethargic today, not horribly, just where I missed some reps I wanted. Ohh well, it happens.

[Spidey22]

4/1/13

DB Incline: 90s rest
85'sx7
80'sx7,5
75'sx6
70'sx6

Single Arm BB Rows: Straddled the bar this time, easier to balance. 90s rest
90x7,5
80x7,6,5

Pushdowns~SS~Hammer Curls: 30s rest between rounds
5 sets of 8-11 reps each

Kind of feeling drained. Really don't want to take a deload, so just easing up on the back-off sets this week. Kind of want to try Mountain Dog training, seeing as I've never done a strictly hypertrophy program before, and NEVER just hit most things 1x a week with lots of volume. I checked out JM's article for intermediates (the category he puts me in), and I like how it cycles volume and stuff. But still hesitant for some reason.

[Spidey22]

First Day of my intermediate Mountain Dog Split

4/3/13

Flat Twist Press: Felt, solid contraction
40'sx3x10

DB Incline: reps felt really explosive
45'sx8
55'sx8
65'sx8
75'sx9

Stretcher Push-ups: well, hadn't done push-ups in some time. First set was easy, but last two were quite difficult lol
3x20

Rear Delt Machine Flies:
85x3x20

EZ Bar Front Raises:
40x3x12

Lateral Partials: LOL could use no weight at this point hardly
20x3x30

Tough workout. Crazy pump though. Excited to see how this works out.

[Spidey22]

4/4/13

Chins: Maintaining good form, with chest high and all that
BWx15,12,9

DB Deadstop Rows: Contraction fo' dayzzz
90'sx3x10

Straight Arm Pulldowns: Wanted to do stretchers, but my long arms make those nearly impossible to actually get a stretch.
100x3x12

DB Shrugs: 3 second hold at top of each rep
75'sx3x12

Quick, fast workout. Lats were pumped. As volume ramps up and exercises get added, though, this could become a day I both hate and love lol

[Jab1]

Workouts looking tasty dude, should be a good experiment for you doing some MD style.

[Spidey22]

Workouts looking tasty dude, should be a good experiment for you doing some MD style.

I hope so, it's something different, and hopefully I'll get results that a lot of the BOI seem to think it brings.

Did some arms on Friday.

Yesterday hit legs. Eff

4/6/13

Lying Leg Curls: Felt good
125x12
135x10
145x8

SLDL: Real deep reps, used 25lb plates for dat dere ROM
195x3x10

Front Squats: Slow eccentric, but knee was hurting so didn't go all out on these
185x3x8

Db lunges: Eff
50'sx3x10

Liking Mt.Dog training so far, though I can tell it is going to rape me soon

[Spidey22]

4/7/13

Chest and Delts

Twist Press:
45'sx3x10

DB Incline:
55'sx6
65'sx6
75'sx6
85'sx6

Flat DB Press: Constant tension
75'sx3x8

1 set of Stretcher Push-ups to Failure

Read Delt Machine Flies:
85x3x25

Bradford Presses: LOL
45x3x10

Laterals:
25'sx3x12

Good workout. Using baby weights and secretly think everyone's pointing and laughing at me. Feelsbadman

[Spidey22]

4/8/13

Back

Deadstop Rows:
100'sx3x10

Straight Arm Pulldowns:
100x3x14

DB Shrugs: 3 sec hold
80'sx3x12

Rack Deads: Well, having only done straight leg DL variations for about 9 months now, form is **** on these, so went light
275x3
315x3
355x3

Chins:
1 set of 14

Good workout. rest times were short, just felt full of energy.

[Spidey22]

4/9/13

Arms

Hammer Curls:
35'sx10
40'sx10
45'sx10

Reverse EZ Curls:
50x3x15

Seated Curls: Palms always up
20'sx3x10

Pronated Kickbacks: Not really digging these
25'sx5x6

Lying EZ Extension:
60x3x15

Calves + Abs

Quick solid workout, but not getting the monster arm pumps I would expect.

[Jab1]

Arms for me can be pretty hit and miss - sometimes I get obnoxious and debilitating pumps in my arms and other times I get nothing, even though I'm doing the same stuff... And I haven't figured out a pattern.

[fr0IVIan]

arms for me can be pretty hit and miss - sometimes i get obnoxious and debilitating pumps in my arms and other times i get nothing, even though i'm doing the same stuff... And i haven't figured out a pattern.

mmc?

[fr0IVIan]

4/9/13

Arms

Hammer Curls:
35'sx10
40'sx10
45'sx10

Reverse EZ Curls:
50x3x15

Seated Curls: Palms always up
20'sx3x10

Pronated Kickbacks: Not really digging these
25'sx5x6

Lying EZ Extension:
60x3x15

Calves + Abs

Quick solid workout, but not getting the monster arm pumps I would expect.

not sure if this was mentioned in the BOI...

1) get fat gripz, grip4orce or use towels
2) grip the bar AS HARD AS YOU CAN THROUGH THE ENTIRE SET, like you're trying to stop an angry dwarf from taking it from you
3) squeeze your bicep or tricep AS HARD AS YOU CAN, like you're trying to cramp it up or crack a walnut with it
4) train in supersets->add volume->decrease volume but train in tri-sets

I get a good pump maybe 2 or 3 supersets in on my first pair of movements. by the end of the second pair of movements my arms are useless.

[Spidey22]

Ohh hai gius

Sorry for the hiatus. Still been training, but being coached by a friend. He's doing my diet and lifting, and hopefully I'll be prepping for the Tricky Jackson Classic Physique Show in Lexington, KY in October.

Right now macros are 330/250/85 C/P/F right now, and are being bumper up weekly for right now. 5 meal a day of 50g of protein, and the other macros put in how I wish

Workouts are now constructed around my weaknesses. So here's my split:

Chest/Tris/Delts Pump
Back/Biceps Power
Chest/Tris/Delts Moderate
Legs
Chest/Tris/Delts Power
Back/Biceps Pump
Off

No required cardio at the moment.

Training today

5/14/13

Did Pull Power day today in my garage gym lol. Felt not so great, still trying to catch up on sleep, but that's alright.

Weighted Chins: Was conservative with these
BWx10
+10x8
+25x6
+45x4

T-Bar Rows: Will add some weight next week
3x6x135

Rack Pulls: Did these at knee height as opposed to mid-shin, and felt a lot better. May do snatch-grip variation next week.
345x6
365x4
395x3

Face Pulls:
3z8

Reverse Curls:
3x8x70

EZ Curls: To forehead, squeeze
3x8x70

Good workout, liked it. Like I said, could have been better, but I'm still just getting my sleep patterns back.

[Spidey22]

5/15/13

Push (moderate)

HS Chest Press: HS Incline was taken. Nbd
1pps+35psx6, 6 --> Drop 10lbs per side x 7

Wide Grip BB Incline: So these are actually moving up nicely. ROM is increasing, along with weight. Yay
135x2x15

Stretcher Pushups: These give such a crazy contraction
4x10xBW

Seated Laterals: Strict form
30'sx3x12 --> Drop 15'sx13

Rear Delt Flies: 30s rest, used DB's because everything else was taken
20'sx2x20

DB Seated Press: Alright, kicking these up are becoming a hassle. May switch to a Machine Press
45'sx8,7+2+.5 lololol

Rope Pushdowns:
Sets of 12,10,8, then 5 drop sets of 8

EZ Extensions: Did leaning on preacher bench, just because
50x3x15

Good workout. Chest work was great, solid pump. Also, working out a bit later in the day now, and just feels better for me.

[Spidey22]

5/17/13

Legs

Leg Curls: Tough
120x20
140x15
160x10 -->Drop 3 sets of 8 --> 15 partials

DB RDL's:
4x10x80's

Hack Squats: These are weird, but super tough. Only went to parallel basically, any lower made my right knee feel no bueno
2ppsx12
3ppsx9
4ppsx6

Leg Press: ANNNNNNDDDD this raped me
6px50
7px40
8px30
9px20

Lunges: Ok did a set, had to basically waddle to the bathroom because I was light headed and thought I was going to puke, but had alllll the pumped quads lol. Didn't puke, did another set, GTFO there lol
45'sx15,12

I have not gotten that close to puking in a LONGGGGG time. Idk what it is about the high rep leg press followed by lunges, but it absolutely kills me. Regardless, made it through. lol

[Spidey22]

Lifted at home today. The adjustable DB's felt ghey, so idk I may still do this workout at the gym next week just because of that. Anywho..

5/18/13

DB Flat Press: Meh, weights are different due to different kind of DB's
50'sx9
75'sx7
85'sx4

BB Incline: Videoed my 2nd set. I know I don't touch my chest, but this is how I've kind of learned to do it without hurting my delts and working my chest. You can also see how lanky I am. lol
175x6,4

http://youtu.be/uq2DkfwH7V0

Ignore the music, had the radio on and it went to that song hahaha

Slightly Bent Laterals:
4x8x40's

Push Press: Felt good
125x6,4

Pin Press: Just tried these, were alright I guess
165x6

Workout was alright, but changing weights and stuff for DB's kind of, idk, threw off my initial rhythm. Still hitting bigger weights though.

[Spidey22]

5/19/13

Pull Pump

Straight Arm Pulldowns ~SS~ Stretchers: 3x12

Wide-Grip Pulldowns- 180 ~SS~ Chest Supported Rows- 50's: 3x8

DB Shrugs: 2x20x100's (2 second hold)

Cable Curls w/ Fat Grip: Sets of 12, 10, 8, then 5 drop sets of 8

DB Curls w/ Fat Grip: 4x8x25's (3 second negative)

Cardio: 5 sets of 10s bike sprints, 90-120s rest


Overall today was good. Pump was great for back and bi's today. Cardio was tough, legs were burning. Felt like a heavy Squat set after each set almost. Went as hard as I could, but will try to go harder each time.

Also, adding in the extra 50g carbs last night, along with just taking in a good deal of sodium yesterday, resulted in me feeling extremely bloofy today. Definitely crazy how a little change can mind eff ya, but I know it's temporary lol

[Spidey22]

5-21-13

Push Pump

Pec Deck: Yes. Easier then last week definitely
3x12x145 --> Drop 105x13

DB Incline 1.5:
35'sx15
45'sx12
50'sx10

Smith Decline: LOL endurance on pressing is ****
115x30
125x20
155x10

Laterals: God the burn.
4x10+20 partialsx 30's

Rear Delt Destroyer: Used pec-deck machine, and idk if my rear delts have hurt so bad
30/25/20 x some
10/8/6 x some

Tricep Triset: Underhand/Overhand/Overhead Pushdowns
3x15x40

Then..... cardio...

3 sets of 30 second Bike sprints. 3.5 min rest between sprints


Workout was great, felt good, pumped. Cardio was absolutely BRUTAL. Wheyyyyyyyy worse then on Sunday. Just the worst ever lol.

Ohh, got a pair of glasses, so I can actually see, and I actually look a lot better not blurry lol.

Also, weird things happening to my body. Since adding the 50g carbs, have shot up to 195 and haven't went down lol. No idea why haha

[Spidey22]

5-22-13

Pull Power

Chins: was later in the day after more meals, so I probably weighed a bit more. So not as much added weight and such
BWx10
+15x7
+25x5
+40x3

T-Bar Rows: Good
180x3x6

Snatch Grip Rack Pulls: Snatch grip just works my back a bit more
305x6
336x4
365x2

Face Pulls
3x8

Reverse Curls w/ Fat Grips: Ohh lawd the pump
60x3x8

EZ Curls w/ Fat Grips:
60x3x8

Workout was definitely meh. Usually lift around 4pm, lifted at 9pm tonight. So was a bit tired, and had a carb heavy meal already. I hardly every workout with pre-WO carbs, and as usual it just made me feel bloofy and less focused, Tis' all good though.

Weight is regulating a bit now, dropped a bit of the water lol

[fr0IVIan]

need to pound dat Craze bra

watchout ur arrhythmias doe