Friendly Neighborhood Spider-Man

[Spidey22]

3/5/13

Delts/Arms/Calves

CGBP: 155x9 lolololol

DB Upright Rows: 2x9-12

Partial Laterals: 3x15

DB Curls: 35'sx8 lololololol

Calves: 5x12-40

The not locking out literally takes lbs and reps off my working weights. Felt good though. The intra-WO shake is doing me good, full of energy in the gym. Outside that though.... not great.

[Jab1]

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.

Have seen the extra details. Lots of negativity but to be honest I think it could be great learning period for you, trying things outside of your comfort zone and so on.

[Spidey22]

Have seen the extra details. Lots of negativity but to be honest I think it could be great learning period for you, trying things outside of your comfort zone and so on.

Ohh most definitely man. Regardless of the outcome, I'm not upset with paying. Trying new things is how you find what works, and odds are not EVERYTHING will work. lol. I've given it a week, and KNOW the diet isn't my cup of tea. I actually had to go to the doctor twice, and to find out both think I may have stumbled on to a fact that I really don't metabolize fructose well. lol. So at worst I'm learning a bit more about myself.

[Jab1]

Ya exactly, working out what doesn't work is valuable too.

[Spidey22]

So things didn't workout, and I'll probably not be working with Phil any longer. Diet gave me a lot of problems, and training wasn't what I was expecting. Wasn't anything he did wrong, just wasn't for me. lol.

Ohh well, ya live an ya learn. So I'll be on a new split I kind of devised. Kind of what's worked regarding Phil/Big Beyond Belief, and Layne Norton's PHAT routine. So Here it is:

Monday: Chest/Back/Arms (Upper Body)
I lift Each, 5 sets 4-7 reps, 90s rest

Tuesday: Legs/Delts/Calves (Lower Body)
Same as Monday

Wednesday: Off

Thursday: Upper Body
1 lift each, 4 sets 8-11 reps, 2 min rest

Friday: Lower Body
1 lift each, 3 sets 12-15 reps, 2.5 min rest

Saturday: Upper Body
Same as Friday

Sunday: Off

[Spidey22]

3/7/13

Decline BB: No lockout, tough. 2 min rest
185x8
175x8
165x9
155x8

Neutral Chins: 2 min rest
+30x8
+15x8
BWx9,8

Incline Extensions: 45s rest
65x11,9
55x11,8

DB Curls: 45s rest
35'sx9
30'sx11,9
25'sx11

Workout was great. Constant tension really makes a difference. I can get more overall volume in because there's really no grinding reps, and the pump is awesome. Feeling good now that I have some starches in me again lol.

[Spidey22]

3/8/13

Leg Press: First time doing this in ages. 2.5 min rest
7ppsx3x15-20

SLDL's: Focusing on form today. 2.5 min rest
205x3x12-15

Machine Rear Delt Fly: 60s rest
100x15
85x15,13

Calves+Abs

Great workout. Time for Spring Break now. Yay. Going to not focus on Back Squats for awhile, and try to progress on Front Squats and Leg Press for awhile, see how that helps with Quad growth.

[Spidey22]

3/9/13

DB Incline: 2.5 min rest
70'sx12
65'sx13
60'sx12

DB Rows: Strict form, single-arm version. 2.5 min
90'sx15,13
85'sx15

CGBP: These don't feel as good as Floor Press. So will switch back. 2.5 min
145x12
135x12
115x14

Hammer Curls: 60s rest
50'sx15,13
45'sx14

Workout was good. Piston-style reps feel great. Miss the Floor Press, though. Becoming difficult to get as good a pump in my triceps as other BP's though.

[pastorpritch]

Nice job man
I need to finally try my hand at floor pressing, seems very "in" now

[Spidey22]

Nice job man
I need to finally try my hand at floor pressing, seems very "in" now

Yeah, for me it's a solid tri exercise, because I have the wingspan of a pterodactyl. But it can be a solid chest lift, too. Give it a shot!


3/10/13

HIIT

20 seconds sprint/ 1:40 walk/jog

Was tough, but felt good. Now that I'm only hitting legs 2x a week figured I could add some cardio, so that I don't get too bloofy with my high carb intake and as I creep in BW.

[Spidey22]

3/11/13

Decline BB: Had more a rep in the tank on top set, but hesitated, so I racked it. 90s rest
205x5
195x6
185x7,4
175x7

Neutral Chins: Bar was actually metal, as opposed to ****ty weird plastic stuff at my school gym. Made everything 9000 times better. 90s rest
+45x5
+25x7,5
BWx7,5

Lying Extensions: 30s rest.
80x7
70x7,5
60x2x7

DB Curls: 30s rest
40'sx8,6
35'sx7,5
30'sx7

Workout was good. The lower reps without any lockouts, but with short rest periods really felt great. Think I'm really going to like these heavier days on this split.

[Spidey22]

Snapped these about 2 days ago. Played with some different poses.

[Spidey22]

3/12/13

Front Squats: Tough. 90s rest
225x6
204x4
185x3x4-7

Leg Curls: 30s rest
100x8,6
85x3x4-8

DB Upright Rows: DB's at home feel 'heavier' then one's at the gyms always. 30s rest
50'sx3x5-8
45'sx8,6

Calves

Good workout. Front Squats are difficult without resetting each rep, but the pump I got after 5 sets was awesome.

[Spidey22]

3/14/13

DB Incline: Felt good. 2 min rest
80'sx8
75'sx7
65'sx9
60'sx9

DB Rows: Trying to use strict form, as DB's only get so heavy, so trying to make use of them for as long as possible lol. 2 min rest
95'sx4x8-11

Smith RGBP: First time trying these. Definitely felt tri's working more, so will keep this for awhile. 2 min rest.
175x10,8
165x10,8

Hammer Curls: Both arms at once, to force me to be more controlled. 45s rest.
45'sx9
40'sx11,9
35'sx9

Workout was good. First time really giving the Smith Machine a chance, and I didn't immediately get cancer-AIDS, so guess that's a good sign. So let's see if tomorrow I have some tri DOMS.

[Spidey22]

3/15/13

Leg Press: Sled at this gym is odd. And the foot placement thingy is at an odd angle, kind of shifts tension to my knees, which I don't like. 2:30 min rest.
7ppsx15,12
6pps+50x15

RDL's: Great feeling. 2:30 min rest
225x15,13
205x17

Lateral Partials: My Gawd pump was stupid. 1 min rest
45'sx15
40'sx15
35'sx15

Good, fast workout. Need to make sure I'm getting rest and stuff, because the volume and frequency with this schedule is probably going to make me need to take deloads every now and again, which I've never consistently done.

[Spidey22]

3/16/13

BB Decline: Yuck. 2:30 min rest
190x10
175x12
155x11

Neutral Chins: 2:30 min rest
+20x13
BWx14,12

Lying Extensions: 1 min rest.
60x3x12-15

DB Curls: 1 min rest
30'sx3x12-20

Workout wasn't great. Was sleepy, kind of rushed, and overall just didn't feel good. I was sweaty profusely after a few warm up sets, and just felt off. Luckily, I still got some good work in, and genuinely believe the Carbs + BCAA's I've been taking intra-WO allowed me to make this a mediocre workout as opposed to just a ****ty one.

[Jab1]

I'm jelly of your biceps peak.

[Spidey22]

I'm jelly of your biceps peak.

Thank you. I'm jelly of your accent and mega athleticism.

3/18/13

Kind of sick or something. But trying to get through it.

DB Incline: 90s rest
85'sx5
80'sx6
75'sx7,5,4

DB Rows: 90s rest
110'sx5x5-7

Smith RGBP: Trying to get the hang of this. Still a bit strange though. 90s rest.
205x5
195x4
185x7,5
175x7

Hammer Curls: Both arms at once. 30s rest
50'sx8,6
45'sx8,6
40'sx8

Good workout. Definitely lacking a bit of oomph, being a bit under the weather, but got the work in.

[Spidey22]

Yesterday's lifting

3/19/13

Front Squats: Muy dificl. 90s rest
235x3
225x4
205x5
195x5
185x7

Lying Leg Curls: 30s rest
155x8,6,4
140x8,6

Haney Shrugs: 30s rest
155x5
145x5
135x7,6,5

Calves + Abs

Decent workout, still under the weather though.

[pastorpritch]

Sorry you're not feeling great man, but awesome job on the front squats!
Looking strong on those leg curls too
Don't know what haney shrugs are ... will look them up

[Jab1]

Front squats getting up to some good numbers dude.

[Spidey22]

Sorry you're not feeling great man, but awesome job on the front squats!
Looking strong on those leg curls too
Don't know what haney shrugs are ... will look them up

Luckily I'm feeling a lot better today. Thanks though!

Haney Shrugs are basically shrugs behind the back, and kind of pulling the elbows up, Use the Smith machine for it. Really hits my traps and rear delts well.

[Spidey22]

Front squats getting up to some good numbers dude.

Thanks man. Trying to catch up to you. Honestly, staying upright and my upper back stable is that hardest part for Front Squats, so I hope as I tweak form I'll get a lot better.

3/21/13

Decline BB: Felt strong, but should not much endurance. 2 min rest
205x7
195x8
185x8
175x7

Neutral Chins: Pumppppp. 2 min rest
+35x8
+25x8
+15x9
BWx10

Lying Extensions: Higher reps, felt great. 45s rest
70x15,12
60x12
50x13

DB Curls: Forearms were kind of acting up, not sure why. 45s rest
35'sx15
30'sx13
25'sx12
20'sx15

Good workout. Seemed like my top-set, I'd have everything dialed in, and almost was to explosive and strong on them, that back-off sets needed more weight taken off because of fatigue. Not a bad thing, just different.

Doing higher reps for arms + delts now, always between 8-20. Also, no compounds for triceps for awhile. Just iso movements like extensions and pushdowns for awhile. Make them not suck as much maybe.

[Spidey22]

3/22/13

Leg Press: Pump it up. 2:30 min rest
8ppsx13
7ppsx15,12

RDL: 2:30 min rest
225x3x12-15

Face Pulls: Controlled, pulling handles apart. 1 min rest
60x3x15-20

Abs + Calves

Solid lifting. Legs have been sore, so getting some blood flow helped.

[Spidey22]

3/23/13

DB Incline: Constant tension, great pump. 2:30 min rest
75'sx12
70'sx12
65s'x12

One-Arm BB Rows: Like Meadows advocates. Was extremely difficult. lol. 2:30 min rest
65x15,15
50x12

V-Grip Pushdowns: Felt great, though endurance was lousy. 1 min rest.
140x20,15
120x17

Hammer Curls: Pump was fantastic. 1 min rest.
35'sx15
30'sx16
25'sx17

Was a great workout. Pump was good, really hit my triceps well. The rows were extremely hard, and i probably need to tweak how I'm doing them better.

[Spidey22]

3/25/13

BB Decline: Definitely had one more in me on the top set, but when I grind on the first set, all the subsequent sets are never as good. So just dominated and kept one or to in the tank. 90s rest
225x3
215x4
205x5
195x6
185x6

Neutral Chins: All solid reps. 90s rest
+45x6
+35x6
+25x7,4
+15x6

Lying Extensions: Great stretch on these. 30s rest
80x11,8
60x3x8-11

DB Curls: Pump city. 30s rest
40'sx11,8
30'sx10
25'sx10,8

Really good workout. Everything felt strong, explosive. So happy about that.

[Jab1]

Strong pressing dude, great job.

[Spidey22]

Strong pressing dude, great job.

Thanks man. My pressing strength is finally creeping up to being gym rat strong, so happy about that haha

3/26/13

Front Squats: Really groggy today, so went lighter on back-off sets. 90s rest
235x4
225x4
205x5
185x7,4

Lying Leg Curls: 30s rest
170x7,4
155x6
140x7,5

Meadows Swings: Middle ROM, didn't 'rest' them on my thighs at all. 30s rest
45'sx11
40'sx10
35'sx10
30'sx9
20'sx10

Calves + Abs

Got little sleep last night, so didn't try to run myself into the ground too much. Weekend was awesome but so far this week has sucked, just due to crazy mishaps and a busy schedule. Eff

[Jab1]

Thanks man. My pressing strength is finally creeping up to being gym rat strong, so happy about that haha

I think your lifts in general are all about that level now, good **** indeed

[Spidey22]

Yesterday's lifting

2/28/13

DB Incline: 2 min rest
80'sx9
75'sx9
70'sx8
65'sx10

One Arm BB Rows: Almost make me puke. 2 min rest
75x10,8
65x10,8

Pushdowns ~SS~ Hammer Curls: 45s rest between SS
4 sets x 12-15 reps

Today's Lifting:

3/29/13

Leg Press: 2:30 min rest
8ppsx15,12
7ppsx15

DB RDL's: 2:30 min rest
100'sx3x16-20

Face Pulls:
75x17
60x17
50x15

Good workouts overall. Kind of tired, but happy I got the work in.