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  1. #181
    My Snap Stories > Yours gainweightnow's Avatar
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  2. #182
    I will smack your hand. HighFivan's Avatar
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    Originally Posted by gainweightnow View Post
    My schedule is all wacky now since coming back from vaca, and trying to get a schedule to train adam lol. Tomorrow is legs or chest. zunnoyet
    NCCPT, NFPT CPT
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    Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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  3. #183
    Registered User Joshyb90's Avatar
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    Originally Posted by HighFivan View Post
    hey brotha, thanks and welcome!

    I've been training for about 3/almost 4 years now. Realistically only about 1.5 of those with adequate knowledge/technique.

    I never followed 1 program starting out. I jumped from training split to training split about every 4-6 weeks, just out of curiosity and for the experience. I believe my first one was a simple push-pull-legs routine.
    I've never been a fan of full body workouts, as I enjoy the volume and focus that a "bodybuilding-esque" routine typically consists of. I am also naturally lean, so a full body workout would likely thin me out to a non-existence

    My advice is to try everything. I started by following the routines of guys who had physiques that I look up to. Granted many of those routines are specific to them, I was always able to pull a training technique or specific exercise that I responded well to. Eventually after enough exposure you will be able to craft a workout plan that will take your own physique to the next level.
    I too am very naturally lean, and as I do my fullbody workout I can't help but think what else could be out there I could try out? Don't get me wrong I'm not saying everyone is wrong on the board, but its just nice to have a different opinion. You have given me food for thought, appreciate it brutha and thanks for the prompt and detailed response. Count me in for support
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  4. #184
    I will smack your hand. HighFivan's Avatar
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    Jan 8, Chest Day!
    D-stunner Log

    post workout weight: 181 as long as i stay above 180, im happy

    PR'd Today!

    Dumbbell Chest Press
    45 x 20
    75 x 8

    100 x 11! about damn time.
    100 x 10
    100 x 9
    100 x 7


    Chest Dips
    BW x 15
    45 x 12

    90 x 12
    135 x 4
    115 x 6


    Incline Smith Machine Press
    50 x 15
    70 x 12
    100 x 10
    120 x 8
    100 x 10 drop 50 x 6


    Incline Hammer Strength
    90 x 5
    140 x 5

    180 x 6
    230 x 5
    230 x 5
    230 x 4


    Cable Flyes shortened rest, focus on control/squeeze
    25 x 12
    25 x 10
    25 x 8
    25 x 8
    NCCPT, NFPT CPT
    ..:::MSU MISC:::..

    Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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  5. #185
    Tan... Ricky Tan. da2ricky's Avatar
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    strong ass chest day bro, congrats on that pr!
    My training journal: Road to 200lb http://forum.bodybuilding.com/showthread.php?t=149724063

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  6. #186
    I will smack your hand. HighFivan's Avatar
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    Originally Posted by da2ricky View Post
    strong ass chest day bro, congrats on that pr!
    thanks brotha. been battling for that 11th rep for a long time now haha. Ive come to realize though that I really need to transition to barbell if I want to continue building strength. Repping the 100's more than 12+ reps isnt going to help me any :/
    NCCPT, NFPT CPT
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  7. #187
    Registered User nwskier's Avatar
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    Nice strength and volume! consider me sub'd

    got dem lats of peace too. in for work


    edit: ^ while DB builds definition, really can't beat BB for both strength and size, IMO. personally I think Incline BB is by the best (but can't do it too often due to shoulder issues). If shoulder cooperates, I've made my best gains by doing Incline BB first, then 1-2 iso exercises to fully exhaust the chest, then pushing 80% or greater on flat BB (when you think you can't, but you can!)
    workouts posted in team voltron thread!
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  8. #188
    I will smack your hand. HighFivan's Avatar
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    Originally Posted by nwskier View Post
    Nice strength and volume! consider me sub'd

    got dem lats of peace too. in for work


    edit: ^ while DB builds definition, really can't beat BB for both strength and size, IMO. personally I think Incline BB is by the best (but can't do it too often due to shoulder issues). If shoulder cooperates, I've made my best gains by doing Incline BB first, then 1-2 iso exercises to fully exhaust the chest, then pushing 80% or greater on flat BB (when you think you can't, but you can!)
    thanks brotha. next chest day i'll start with incline barbell
    NCCPT, NFPT CPT
    ..:::MSU MISC:::..

    Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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  9. #189
    Registered User nwskier's Avatar
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    Originally Posted by HighFivan View Post
    thanks brotha. next chest day i'll start with incline barbell
    nice due, 100x11 is badass. let's see what you got on BB

    yeah- may want to still keep some DB presses in rotation but go for high reps - either incline/flat mid to late workout after doing Barbell.

    if you're in for a real ass-kicker challenge- one of my favorite supersets that i've seen great strength/size growth is to do a Flat BB/Flat DB superset, then incline, then decline (3-4 sets each). Pick a BB weight that you struggle on the 5th rep- goal is BBx4-5, then DB for 20+ (or at least 15). I guarantee it will beat the crap out of you and provide some serious growth. Also has worked well w/ same set up for BB Curls/DB Curl variations and BB Yates/Pendlay rows with DB Rows

    Edit: If you start w/ Incline BB, I'd recommend what I said in post above ^ - the MMC is crazy this way. And you can still press 80-85% of of regulars sets despite what your mind thinks
    workouts posted in team voltron thread!
    http://forum.bodybuilding.com/showthread.php?t=161413673

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  10. #190
    ♠ FORGED IRON TRAINING ♠ audieswu's Avatar
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    Grats on the PR bro!!! Atta boy for killing it!
    FORGED IRON TRAINING OWNER/JANITOR

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  11. #191
    Dysfunctional Veteran HoneyBadger300's Avatar
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    Great job getting that 11th rep.
    My log http://forum.bodybuilding.com/showthread.php?t=149523363

    Best
    415/295/455x2 1165
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    448/339/515 1302
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  12. #192
    I will smack your hand. HighFivan's Avatar
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    Originally Posted by audieswu View Post
    Grats on the PR bro!!! Atta boy for killing it!
    Originally Posted by HoneyBadger300 View Post
    Great job getting that 11th rep.
    thanks guys



    January 9 Leg Day
    D-stunner review

    post workout weight: 181.6


    Squats!
    45 x 10
    135 x 8
    225 x 5

    285 x 5
    285 x 5
    285 x 5
    285 x 5
    285 x 5


    ham-glute raise
    3 x 8

    Leg Extension / superset Walking Lunges
    Ext. 130 x 15 Lunge. 50 x 20
    Ext. 150 x 15 Lunge. 50 x 20
    Ext. 160 x 15 Lunge. 50 x 20


    Calf Raise
    5 x 10 @160


    Saturday I'm gonna go for 5x5 squats @300 (was going to do 295... but... i mean come on, thats way too close to a beautiful round number)
    NCCPT, NFPT CPT
    ..:::MSU MISC:::..

    Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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  13. #193
    I will smack your hand. HighFivan's Avatar
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    Originally Posted by nwskier View Post
    nice due, 100x11 is badass. let's see what you got on BB

    yeah- may want to still keep some DB presses in rotation but go for high reps - either incline/flat mid to late workout after doing Barbell.

    if you're in for a real ass-kicker challenge- one of my favorite supersets that i've seen great strength/size growth is to do a Flat BB/Flat DB superset, then incline, then decline (3-4 sets each). Pick a BB weight that you struggle on the 5th rep- goal is BBx4-5, then DB for 20+ (or at least 15). I guarantee it will beat the crap out of you and provide some serious growth. Also has worked well w/ same set up for BB Curls/DB Curl variations and BB Yates/Pendlay rows with DB Rows

    Edit: If you start w/ Incline BB, I'd recommend what I said in post above ^ - the MMC is crazy this way. And you can still press 80-85% of of regulars sets despite what your mind thinks

    you had me until "superset" tehe



    that looks absolutely killer.
    I might superset more if my gym wasnt at a uni, and constantly crowded. I feel bad being "that guy" holding up more than 1 piece of equipment at a time.
    Barbell/DB superset sounds interesting tho, specifically because the rep ranges are drastically different. My moobs are quivering just thinking about it
    NCCPT, NFPT CPT
    ..:::MSU MISC:::..

    Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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  14. #194
    Dysfunctional Veteran HoneyBadger300's Avatar
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    Originally Posted by HighFivan View Post
    you had me until "superset" tehe

    I might superset more if my gym wasnt at a uni
    Wtf is with uni gyms? Just moved into my dorm today, went to the gym, already almost got kicked out. There's "no chalk" signs everywhere, ok understandable. But then I get chewed out because I didn't rinse my blender bottle out before I filled it with water, so the water is a little cloudy with protein residue. Asked me to dump it out and refill it with plain water... Then got mad that my blender bottle is smoked plastic instead of perfectly clear... wtf? I've never even seen a perfectly clear blender bottle before.

    People are weird.

    Deadlifted on the bare floor since they don't have a deadlift platform or anything. People were talking. Hopefully I'm allowed back.

    Nice squats, that's a lot of volume! Didn't yakk today?
    My log http://forum.bodybuilding.com/showthread.php?t=149523363

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  15. #195
    I will smack your hand. HighFivan's Avatar
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    Originally Posted by HoneyBadger300 View Post
    Wtf is with uni gyms? Just moved into my dorm today, went to the gym, already almost got kicked out. There's "no chalk" signs everywhere, ok understandable. But then I get chewed out because I didn't rinse my blender bottle out before I filled it with water, so the water is a little cloudy with protein residue. Asked me to dump it out and refill it with plain water... Then got mad that my blender bottle is smoked plastic instead of perfectly clear... wtf? I've never even seen a perfectly clear blender bottle before.

    People are weird.

    Deadlifted on the bare floor since they don't have a deadlift platform or anything. People were talking. Hopefully I'm allowed back.

    Nice squats, that's a lot of volume! Didn't yakk today?
    uni gyms man! lol. all they are good for is a few gorgeous girls.

    no yakkin today. good thing too, i charted my course of "if i had to", and it would be like 2 minutes and look like a cartoon run. XD
    NCCPT, NFPT CPT
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  16. #196
    Dysfunctional Veteran HoneyBadger300's Avatar
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    Originally Posted by HighFivan View Post
    uni gyms man! lol. all they are good for is a few gorgeous girls.

    no yakkin today. good thing too, i charted my course of "if i had to", and it would be like 2 minutes and look like a cartoon run. XD
    Yeah same here. I made the mistake of not even looking to see where the bathroom was. No nausea today though. I was pretty good about breathing and calming myself between sets, while just mentally psyching up. I think working out in the middle of the day with 2 meals already under my belt really helped out too. I'm surprised though because I had about 12 oz whole milk, 1 scoop of whey, and 2 tbsp dextrose before the workout. Kind of "full retard" drinking milk, but I didn't have a problem. Strange. The more you know.
    My log http://forum.bodybuilding.com/showthread.php?t=149523363

    Best
    415/295/455x2 1165
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    448/339/515 1302
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  17. #197
    I will smack your hand. HighFivan's Avatar
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    Hey guys!

    I had a shoulder workout for you guys on Thursday, but my notebook got swiped, and I dont feel confident in my "guesstimations".

    so far my number 1 suspect for this heinous crime is Slugworth


    He's been trying to steal my workouts for years for everlasting muscles.

    I do still have a workout for you guys today

    another Leg/Ab Day! January 12 omg, logging the workout on the same day of the workout? I know, ive been slacking a tad.
    D-stunner Review

    post workout weight: 184.8

    Squats
    45 x 6
    135 x 5
    225 x 5

    300 x 5
    300 x 5
    300 x 5
    300 x 5
    300 x 5


    Leg Extensions
    160 x 15
    170 x 15
    190 x 15


    Cable Crunches
    95 x 15
    95 x 15
    95 x 15


    Captains Chair Leg Raises
    BW x 10
    BW x 10
    BW x 10
    Last edited by HighFivan; 01-12-2013 at 01:56 PM.
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    Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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  18. #198
    Registered User nwskier's Avatar
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    Solid squatting!
    workouts posted in team voltron thread!
    http://forum.bodybuilding.com/showthread.php?t=161413673

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  19. #199
    I will smack your hand. HighFivan's Avatar
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    Originally Posted by nwskier View Post
    Solid squatting!
    thanks brotha, did your incline barbell the other day! no superset craziness tho haha.


    Sunday January 13, Chest Day

    post workout weight: 184.8

    Incline Barbell Bench
    45 x 10
    95 x 10
    135 x 8

    185 x 8
    205 x 7 spotter jumped in early so i didnt count it... jerk
    205 x 8 told you spotter, i got this!
    205 x 8
    135 x 20


    Flat Hammer Strength Press
    90 x 6
    180 x 8
    200 x 6
    230 x 6
    230 x 5


    Incline Hammer Strength
    90 x 12
    230 x 8
    270 x 5
    270 x 4


    Dips with a focus on the triceps
    BW x 10
    BW x 10
    BW x 10

    45 x 10
    45 x 10
    45 x 10


    Single Arm Cable Ext
    20 x 12
    25 x 12
    25 x 10
    25 x 10


    V-bar tricep pushdowns
    95 x 12 full stack
    95 x 12
    95 x 12
    95 x 11
    NCCPT, NFPT CPT
    ..:::MSU MISC:::..

    Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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  20. #200
    I will smack your hand. HighFivan's Avatar
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    January 14, Back Day

    post workout weight: 185.6

    Pullups
    BW x 3
    BW x 5
    BW x 7
    BW x 9

    25 x 10
    45 x 8
    45 x 6
    45 x 5
    BW x 8


    Single Arm Hammer Str Seated Row
    110 x 8
    180 x 8

    300 x 8
    360 x 8
    360 x 8
    Rest-Pause to 100 random set increments not listed sorry, i dont remember all of them, however it took me around 6/7 sets
    230 x 50 + 180 x 50 = 100


    Hammer Str Lat Pulldown
    270 x 12
    270 x 10
    270 x 10


    Reverse Pec-Deck
    90 x 15
    135 x 15
    135 x 13
    135 x 12
    135 x 9 drop 90 x 7


    Hammer Str Shrugs
    10 x 10 @ 360

    Alt Rotating Curls
    40 x 8 *per arm
    45 x 8
    50 x 8


    Machine Preacher Curl
    90 x 6
    70 x 8
    70 x 6
    45 x 9
    NCCPT, NFPT CPT
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    Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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  21. #201
    Tan... Ricky Tan. da2ricky's Avatar
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    those last two workouts were sickening~ Putting on some weight!!! How are you doing with bodyfat?
    My training journal: Road to 200lb http://forum.bodybuilding.com/showthread.php?t=149724063

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  22. #202
    I will smack your hand. HighFivan's Avatar
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    Originally Posted by da2ricky View Post
    those last two workouts were sickening~ Putting on some weight!!! How are you doing with bodyfat?
    i'm thinking its mostly water im holding on, but today I swear I felt like/looked like I was 200lbs solid. I was googly eyeing myself in the gym mirror. There may have been a few cardio bunnies doing the same XD

    Bodyfat is staying relatively the same, just based on my own visual judgement. I'm making a video tomorrow for my d-stunner product log, so i'll see what others guesstimation of my bf% is. Last time it was measured @177 I was 6.7%
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    Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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  23. #203
    Registered User nwskier's Avatar
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    Originally Posted by HighFivan View Post
    thanks brotha, did your incline barbell the other day! no superset craziness tho haha.

    Sunday January 13, Chest Day
    haha, yeah you did. strong session too. hitting some solid numbers there, especially after the incline bb.

    not sure if you do, but I always feel it way more in my chest when I start w/ incline and then do flat mid-workout.

    Originally Posted by HighFivan View Post
    January 14, Back Day
    speaking of strong - hello row and pulldowns! as ricky said, sickening work- especially after pre-exhausting with the pullups
    workouts posted in team voltron thread!
    http://forum.bodybuilding.com/showthread.php?t=161413673

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  24. #204
    I will smack your hand. HighFivan's Avatar
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    Originally Posted by nwskier View Post
    haha, yeah you did. strong session too. hitting some solid numbers there, especially after the incline bb.

    not sure if you do, but I always feel it way more in my chest when I start w/ incline and then do flat mid-workout.



    [b]speaking of strong - hello row and pulldowns! as ricky said, sickening work- especially after pre-exhausting with the pullups[b/]
    i think i just have the mechanics of those hammer strength machines down. I can destroy them, but they dont always translate over (to like a regular lat pull for example)

    I wanted to go heavier on pullups, but some tard was hogging the belt/chain so I had to do the dumbbell between the feet :/
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  25. #205
    Dysfunctional Veteran HoneyBadger300's Avatar
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    Originally Posted by HighFivan View Post
    i think i just have the mechanics of those hammer strength machines down. I can destroy them, but they dont always translate over (to like a regular lat pull for example)

    I wanted to go heavier on pullups, but some tard was hogging the belt/chain so I had to do the dumbbell between the feet :/
    Goodbye, sweet adductors.
    My log http://forum.bodybuilding.com/showthread.php?t=149523363

    Best
    415/295/455x2 1165
    Goal
    448/339/515 1302
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  26. #206
    I will smack your hand. HighFivan's Avatar
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    Originally Posted by HoneyBadger300 View Post
    Goodbye, sweet adductors.
    my adductors are already a problem area!

    Ive been stretching and medicine ball rolling that area + ham/glute tie in, because it tightens up when I squat (not enough to inhibit, but just a botherance)

    hip flexibility, not even a little.
    NCCPT, NFPT CPT
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  27. #207
    Dysfunctional Veteran HoneyBadger300's Avatar
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    Originally Posted by HighFivan View Post
    my adductors are already a problem area!

    Ive been stretching and medicine ball rolling that area + ham/glute tie in, because it tightens up when I squat (not enough to inhibit, but just a botherance)

    hip flexibility, not even a little.


    My log http://forum.bodybuilding.com/showthread.php?t=149523363

    Best
    415/295/455x2 1165
    Goal
    448/339/515 1302
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  28. #208
    I will smack your hand. HighFivan's Avatar
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    January 15, "Legs" (Squats) and Shoulders

    giving myself a couple more rest days by combining shoulders and legs yesterday, seeing as I'll start back up with legs again on saturday. Depending on how antsy I get, I may have to hit Chest on Friday, Sat Legs, Mon Back, Tues Chest/Shoulders. My schedule is still a little wacky as im training a friend of mine this semester.

    post workout weight: 180.8

    now I'm highly confident this significant weight loss (or weight gain depending on the day you compare it with) is directly related to water versus pre workout carb intake. That morning I had at most 40 grams of carbs, and my body refused to hang on to most of my workout gallon of water.

    Squats
    45 x 10
    135 x 5
    225 x 5

    315 x 5
    315 x 5
    315 x 5
    315 x 5
    315 x 5!


    first time getting 315 x 5, and I got it in all 5 sets. Someone high-five me please.
    That is all I did for legs unfortunately, i'll make up for it Saturday.

    Seated Overhead Press
    45 x 10
    95 x 15
    135 x 6

    135 x 10
    135 x 10
    135 x 10


    Hammer Str Shoulder Press
    130 x 6
    180 x 6

    180 x 10
    180 x 10
    230 x 6


    DB Lateral Raise
    4 sets 20lb x 15

    my rear delts were stil fatigued from my back day, so I avoided working them today.
    I wanted to do so much more but
    1: the gym was packed, it was possibly the most obnoxious day I've witnessed there.
    2: my body honestly needed to recover more than anything. I've been nailing my compounds in my chest/back days

    Saturday Leg goal: 5x5 @320
    NCCPT, NFPT CPT
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    Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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  29. #209
    Tan... Ricky Tan. da2ricky's Avatar
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    315x5!!! strong numbers on the shoulder press too.

    My training journal: Road to 200lb http://forum.bodybuilding.com/showthread.php?t=149724063

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  30. #210
    I will smack your hand. HighFivan's Avatar
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    Originally Posted by da2ricky View Post
    315x5!!! strong numbers on the shoulder press too.

    thanks brotha, and finally and high-five received. /life
    NCCPT, NFPT CPT
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