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12-10-2012, 08:06 AM #1291My log: http://forum.bodybuilding.com/showthread.php?t=136366931
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12-10-2012, 08:07 AM #1292
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12-10-2012, 08:15 AM #1293
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12-11-2012, 03:32 AM #1294
- Join Date: Jun 2010
- Location: Missouri, United States
- Age: 36
- Posts: 8,228
- Rep Power: 48235
Friday 12/7: Squats
BB Back Squats
135x14
225x12
315x6
135x15*
*Drop set
w/ DB Lunges
45'sx7
45'sx7
45'sx5
Seated Calf Raises
2 Plates x 12
2 Plates x 12
2 Plates x 12
Monday 12/10: Bench
BB Flat Bench
135x22
185x18
225x13
275x2
DB Incline Bench
70'sx12
100'sx6
100'sx5
Chins
BWx12
BWx12
BWx8
w/ Peck Deck
130x12
130x12
130x10
Quick workouts, focusing everything on the compounds but still trying to keep from pushing too hard cause of injuries that are still healing. I am loving this routine and all the time off, not going to lie. I feel better and bigger then I have in a long while..... the trick though is to stay lean as well. This will probably keep evolving and changing, because I am mostly winging it all right now, but I am definitely in a casual lifting mind set atm....4% shredded with striated!
~Blocky Waist Crew~
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12-11-2012, 05:28 AM #1295
I had trouble with soreness after a few weeks, so if I were you I would think about a deload after 6 weeks. You're workouts are a lot less volume than mine were, so maybe it will work long term. Glad you feel bigger and stronger, Maybe walk on the treadmill or something after the workout to get lactic acid out of your body and burn a few cals to stay leaner.
Good work man.b0yer- Monster By May Log- http://forum.bodybuilding.com/showthread.php?t=159121171&p=1183014941#post1183014941
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12-11-2012, 05:34 AM #1296
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12-11-2012, 05:50 AM #1297
As long as you're doing productive work for the compounds, that's what's important. Get healthy soon Exane.
My log: http://forum.bodybuilding.com/showthread.php?t=136366931
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12-11-2012, 08:18 AM #1298
- Join Date: Oct 2004
- Location: Chicago, Illinois, United States
- Posts: 11,149
- Rep Power: 17608
I'll add to the rest days as well. My elbow tendinitis seems to feel a lot better benching once a week vs twice. How about adding some form of cardio on your off days?
My Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=142212621
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12-11-2012, 08:45 AM #1299
- Join Date: Jun 2010
- Location: Missouri, United States
- Age: 36
- Posts: 8,228
- Rep Power: 48235
That is the plan, I should be hitting a bike or the stair climber at least every other day to keep the cals moving..
The soreness from the routine me and you talked about was unbearable, my body finally had enough and now here I am, lol.
Right now, nothing is set in stone. 3 or 4 times, maybe, currently... but it will be based on how I feel and how driven I feel that day, sad to say.
I agree, that is why I am trying this. I want to stay hitting my compounds hard to keep my strength and size up. Keeping from training too much to see if I can grow this way, giving myself more time to grow between each session.
All my joints are doing better with the time off.
And that is what I am trying for... its just that cardio is so dang boring for me. Might pick up playing basketball again or something.4% shredded with striated!
~Blocky Waist Crew~
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12-11-2012, 08:55 AM #1300
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12-11-2012, 03:27 PM #1301
Chest/Bis
*1 min rest between all sets, 5 min in between body parts
Decline BB Bench
135x12
225x10
285x6
Incline DB Bench
70sx10
90sx6
DB Flyes
40sx12
60s6
*5 min rest
DB Concentration Curl
30sx12
50sx7
BB Curls
115x6
Forgot how hard this kind of workout was, short, but balls to the wall every second. The pump I get from this really rivals when I do epic volume.
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12-11-2012, 04:00 PM #1302
- Join Date: Oct 2004
- Location: Chicago, Illinois, United States
- Posts: 11,149
- Rep Power: 17608
Damn that's a tough pace to keep up good workout! It gives you the same pump as high volume? Interesting
My Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=142212621
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12-11-2012, 04:32 PM #1303
sounds intense as hell, have you been trying for any P.Rs this bulk? or just smashing intensity and volume.
Liftin' or Blazin'
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12-11-2012, 05:31 PM #1304
- Join Date: Jun 2006
- Location: Miami Beach, Florida, United States
- Posts: 13,997
- Rep Power: 55734
thanks! hoping to get some vids soon, but they didn't have the camera I wanted in stock, so still waiting on that
yeah the snow has been great, but i've been slammed w/ work so haven't been able to get out as much as I'd like to.
benching is good, still staying light though on the weight. hoping to ramp it up again over the next few weeks
cheers, mike! cgbp felt decent. still trying to allow my injuries to fully recover
^ thanks fellas
he's back!
that's a good approach. workouts can be more fun sometimes winging it, too.
225x13? you trying to make me feel good about my 225x14 last week? (inb4 you get back to 315+ for reps)
yeah buddy, short rest time will get that tempo up! at first glance doesn't look like much (compared to all of our usual volume) but once you digest the numbers/sets with the minimal rest- and that's a bitchin' workout
funny, we all started w/ high volume and trended toward shorter sessions lately. i'm about to see how the lower back responds to some volume right now
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12-11-2012, 06:02 PM #1305
it's insane, key is the low rest, makes for excellent hypertrophy despite low volume.
it's rough, but I like this style of lifting. PRs so far were reps, not maxes: 80sx10 on DB shoulder press and 315x4 on decline bench.
Gotcha bud, I shall wait patiently. Heal up.
haha I know, I had done this style when I had my own log. Being busy has me going back to it. I do really enjoy it, short but going nuts the whole time.
Kill it bro!
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12-11-2012, 06:46 PM #1306
Exane - awesome work man, love the volume
Mike - my chest/bis are on fire just from reading that lol. In and out in like 20 minutes or what?Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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12-11-2012, 07:47 PM #1307
- Join Date: Apr 2009
- Location: California, United States
- Posts: 28,982
- Rep Power: 218997
Nice benching Tim. And nice squatting, pressing Mike/Ex.
Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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12-11-2012, 09:16 PM #1308
- Join Date: Jun 2006
- Location: Miami Beach, Florida, United States
- Posts: 13,997
- Rep Power: 55734
thanks Colin!
Tuesday Dec 11th: Lower/Back
more/less a 'test' workout to see how the back was coming along so focus on light weights and strong but slow reps
Squats
135x10
185x10
225x10
225x10
225x10
225x10
225x8
*comments below
BB Yates Rows
135x15
225x12
225x12
225x12
225x12
225x12
Seated CG Cable Rows
140x10
140x10
140x10
140x10
Single Leg Hamstring Curls
superset with Hypers
80x10, 10
80x10, 10
80x10, 10
80x10, 10
went with no weight on hypers- slow, controlled reps
WG Lat Pulldowns
160x8
180x8
200x8
220x6
200x7
180x10
Finish w/ foam roll, stretch, core, etc..
Nothing earth shattering about the weights today. Wanted to put my body though a fairly high volume back session at lower intensity. It's been an up/down struggle the last 3 weeks since that stupid car accident so I can't train as heavy or intense as I normally do (which sucks cause by nature i'm a competitive person). Just trying to be patient and walk that fine 'recovery' line. Chest/Arms feel pretty decent again, so that's good. Things are getting better, just a slower process than I would like. /end rant. Hoping any DOMs tomorrow are good, and lower back continues to heal up proper so I can get my training back to where it should be. Workout overall felt really good so we'll see how tomorrow goes! Also on the plus side, triceps and back were looking more cut than usual todayLast edited by nwskier; 12-11-2012 at 09:30 PM.
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12-11-2012, 09:28 PM #1309
- Join Date: Mar 2007
- Location: Ohio, United States
- Posts: 16,420
- Rep Power: 24711
How is the back? It was whiplash right?
Dude, you're the king of patience, with all you've been through with your delts and shoulders, waiting for a bit more full recovery you KNOW will be worth it. Numbers are very respectable regardless dude, it's good to want progress, but sometimes you gotta look at the overall picture. And considering the current situation that is a good workout IMO.
Tim, I want my mountain/skiing/snow pron.
Cheers dude.
p.s. got job in Chi city, amped about it. Looking for places to live now.Fitness Journal:
http://forum.bodybuilding.com/showthread.php?t=107651531
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12-11-2012, 09:38 PM #1310
- Join Date: Jun 2006
- Location: Miami Beach, Florida, United States
- Posts: 13,997
- Rep Power: 55734
yeah whiplash. was sitting in traffic at standstill and stupid gal wasn't watching the road and hit us from behind at about 20-25mph-ish. it's getting better, but sucks it is taking longer. I'm not whole without full intensity when it comes to lifting, skiing, etc... just glad to be super busy with work atm
cheers andy, appreciate that.
and CONGRATS! that is awesome. so stoked for you and the new job!
ski pron will have to wait another couple days - i'm waiting on a new camera (hopefully soon!)
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12-11-2012, 09:50 PM #1311
- Join Date: Mar 2007
- Location: Ohio, United States
- Posts: 16,420
- Rep Power: 24711
Thanks dude, ate at Clarks dog yesterday, dunno if you're familiar. It was pretty damn good, also Lou Malnati's (sp?).
Bought a mix batch of good scothes (tasters set from Glenmorangie) and had a few in the car ride home (was being driven).
Very happy and excited.
If you're ever in town we need to meet up, I am actively also searching for quality gyms near lincoln park and the loop, preferably ones w/good indoor pools.Fitness Journal:
http://forum.bodybuilding.com/showthread.php?t=107651531
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12-11-2012, 10:00 PM #1312
- Join Date: Nov 2008
- Location: New Jersey, United States
- Posts: 19,528
- Rep Power: 50845
pussy ass yates
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12-11-2012, 10:24 PM #1313
- Join Date: Apr 2009
- Location: California, United States
- Posts: 28,982
- Rep Power: 218997
Yates rowing more than squats like a boss
hope that whiplash gets better soon once againJournal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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12-11-2012, 10:36 PM #1314
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12-11-2012, 10:52 PM #1315
Exane ...... two 'quick' workouts with plenty of volume. Strong skwatz and mirin' that flat benching 185 x 18, and then the 225 x 13
B.O.B ...... killer chest pump with that workout and 1 minute breaks between sets
Tim ...... that was a great back and legs session. Not your usual pyramid up to the really heavy sh!t, but 30 strong sets, and everything in the hyper range. The squats and rows should be a good test of how the whiplash is going. And looking more 'cut' than usual? Your back and arms always show plenty of definition so you must be looking really nasty at the moment!"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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12-11-2012, 11:01 PM #1316
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12-11-2012, 11:14 PM #1317
- Join Date: Jul 2010
- Location: Portland, Oregon, United States
- Posts: 21,034
- Rep Power: 207614
Great job on that session Tim. Despite you thinking that there was "Nothing earth shattering about the weights," I gotta disagree a little bit. 225 x 8-10 x 5 sets on squats is no fukin joke. You have to have great conditioning to hammer out higher rep squats like that, which I know you do. I think I would definitely struggle with that, serious.
Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation.
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12-12-2012, 03:39 AM #1318
- Join Date: Jun 2010
- Location: Missouri, United States
- Age: 36
- Posts: 8,228
- Rep Power: 48235
Thanks brah!
I like the workout dude, some good strong lifts!
Oh I will be back, bratha! haha. 225 for 14 is beast though bro, you should feel good about that.
Thanks guys!
Volume is sickening broseph, miss that ****. Awesome workout!
Thank you Fit!4% shredded with striated!
~Blocky Waist Crew~
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12-12-2012, 03:44 AM #1319
- Join Date: Jun 2010
- Location: Missouri, United States
- Age: 36
- Posts: 8,228
- Rep Power: 48235
Tuesday 12/11: Upper Back/Biceps/Delts
Incline DB Curls
35'sx14
35'sx14
35'sx10
Laying Incline Rear Delt Raise
35'sx16
35'sx16
Bentover BB Rows
135x14
185x8
185x8
185x10
225x6
225x8
BB Shrugs
225x16
225x16
BB Curls
65x14
65x14
65x12
45x124% shredded with striated!
~Blocky Waist Crew~
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12-12-2012, 05:10 AM #1320b0yer- Monster By May Log- http://forum.bodybuilding.com/showthread.php?t=159121171&p=1183014941#post1183014941
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